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Hiit cycling - ukulungisa kanjani

Ingabe i-HIIT ngebhayisikili ishisa amafutha?

Ukuqeqeshwa Kwesikhawu Esiphezulu Sokuhamba Ngebhayisikili: Ingabe Kufanele Uyizame?
IsikhathiIndawoRPM
Kulungele3 imizuzu @ 80/85/90ngomzuzu2 imizuzu @ 85/90/95ngomzuzu1 iminithi imizuzwana engu-30 @ 90/95/100ngomzuzu1 iminithi imizuzwana engama-30 @ 95/100/105ngomzuzu1 iminithi @ 100/105/110ngomzuzu1 iminithi @ 80/85/90ngomzuzu
UKUSETSHENZISWA OKUYinhloko
30 amasekhondiZ5110 - 115
Iminithi eli-1 ekumelaneni nokufudumalaZ185 - 90



Ngaphambi kokuthi siqale, ngithanda ukusho kafushane ukuthi ngiphana ngamasethi we-LebertEqualizer bar. Futhi ngalesi sikhathi ababukeli bamazwe aphesheya nabo bangabamba iqhaza emncintiswaneni! Sebenzisa isixhumanisi encazelweni yomncintiswano kuze kube uMeyi 15. Inhlanhla Ukunciphisa isisindo kuvame ukuthatha isikhathi esiningi ukwenza uhlobo oluthile lokuzivocavoca: i-cardio.

Impela, abanye banganciphisa isisindo ngokudla ngokweqile, kepha i-cardio ivame ukunconywa lapho ukudla uqobo kungawenzi umsebenzi. Futhi i-cardio ikhethwa ngesizathu esihle. Kulula ukwenza futhi kushise inani eliqinile lama-calories.

Kepha njengoba iningi lethu lingafakazela, i-cardio iba yisicefe masinyane. Eminyakeni eyishumi edlule, kuye kwavela enye indlela enesithukuthezi ngempumelelo enkulu: Ukuqeqeshwa Kokuvama Okukhulu Kakhulu, noma i-HIIT ngamafuphi. Uma ufisa ukuwohloka okuningiliziwe kwe-HIIT, zizwe ukhululekile ukubheka ezinye izindatshana zami ku-HIIT kuqala.



Kulabo kini ababukayo manje, thathani le ndatshana njengolunye uhlobo lwesibuyekezo. Yebo, esikhathini esedlule benginakho. ukusetshenziswa kwe-high-intension interval training versus low-intency steady state cardio njengokugijima.

Isizathu esiyinhloko, kude kakhulu, ukuthi i-HIIT kuthiwa ibanga isisindo esikhulu nokulahleka kwamafutha ngenkathi ithatha ingxenyana yesikhathi. Ezweni lanamuhla lapho isikhathi sibaluleke kakhulu, lokhu kungaba kukhulu kakhulu. Futhi ngamafuphi, leso simangalo sibonakala sinesisindo esithile, ikakhulukazi uma ubheka imethrikhi njengamafutha ashisiwe ngomzuzu wokuzivocavoca.

Ukuhlaziywa kwe-meta kwe-2019 kulinganise lokho nje, futhi kwathola ukuthi i-State Cardio ithole 'ukulahleka kwamafutha ngomzuzu' cishe ongu-0.0026% ngokuqhathaniswa no-0.005% osuka ku-HIIT.



Ngakho-ke, ngandlela thile, i-HIIT inenzuzo yesikhathi. Ukukhuluma ngezinzuzo, akugcini lapho. I-HIIT nayo ikhonjiswe ukuthi ingcono kune-cardio ejwayelekile ekwenzeni ngcono izindlela eziningi zokuqina komzimba, kufaka phakathi i-VO2max, isikhathi esiphelele sokukhathala, ukusebenza okuphezulu, kanye nokuhlolwa kwesikhathi okuthuthukisiwe.

Ngaphansi kwezimo ezithile zomtholampilo, njengalezo ezinesifo sikashukela noma umfutho wegazi ophakeme, i-HIIT ikwazile ukuthuthukisa kangcono izinto ezifana nokulawulwa kwe-glycemic kanye ne-diastolic blood pressure. Ngokombono wezempilo nokuqina kwezemidlalo, i-HIIT ibonakala ingcono kunokuqeqeshwa okujwayelekile kwe-cardio. Kepha uma sibhekisisa ukulahleka kwamafutha nesisindo, izinzuzo azicaci ngendlela esingacabanga ngayo.

Impela, uma kukhulunywa ngokulahleka kwamafutha ngomzuzu wokuzivocavoca, i-HIIT ihola indlela. Kepha kufanele sivume ukuthi singenza isimo se-cardio esimeme kalula isikhathi eside, esingahamba ngokushesha ngokuhamba kwesikhathi futhi senze umehluko ekulahlekelweni kwamafutha nokusha kwekhalori. Yebo, abameli be-HIIT, nami uqobo, bangasho ukuthi lokho akunandaba njengoba i-HIIT nayo inyusa okuthile okwaziwa njenge-EPOC, ukusetshenziswa ngokweqile kwangemva kokuzivocavoca oksijini.



Inkolelo ukuthi i-HIIT inamandla kakhulu kuzodinga oksijini namandla amaningi EMVA kokuzivocavoca, okwaziwa nangokuthi yi-EPOC, ukuze ilulame. Lokhu kushiswa kwamandla okungeziwe kungakhokhela isikhathi esifushane. Yize kuliqiniso ukuthi i-HIIT inyusa i-EPOC ngaphezulu, ucwaningo lukhombisa ukuthi akusho lutho kangako.

Ucwaningo lwango-2016 luthole ukuthi i-HIIT empeleni ikhiqize i-EPOC ephakeme yama-calories ayi-110 kungakapheli amahora ama-3 okuvivinya umzimba uma kuqhathaniswa nama-calories angama-64 we-state cardio eqinile. Ngokuvivinya umzimba kanye ne-EPOC, i-HIIT ishise isilinganiso sama-calories angu-271 uma kuqhathaniswa nama-348 esimweni esizinzile.

Manje, emuva kokubuyela ekulahlekelweni kwamafutha, ukuhlaziywa kwe-meta okubalwe ngenhla kwe-2019 kutholile ukuthi i-HIIT idlule i-cardio-state eqinile kwizifundo ze-15 ngokulahleka okuphelele kwamafutha. Kodwa-ke, uma sibheka inani lamafutha omzimba ezifundweni ezingama-36, bobabili bathole ukulahleka kwamafutha okungamaphesenti alinganayo. Manje isizathu sokuthi ukulahleka ngokuphelele kwamafutha kuphakeme asicaci ngokuphelele.

izinongo ezilungele ukuvuvukala

Kepha iqiniso ukuthi, uma kuqhathaniswa, lokho abanye abangakusho, bobabili babonakala bewenza umsebenzi. Ekugcineni, sifika kwelinye iphuzu elibalulekile: Umbuzo wokubambelela, u-von de Freude, uvame ukugcotshwa lapho kunqunywa indlela engcono kakhulu yokuba seqophelweni eliphezulu, yize abaningi beyeke izinhloso zabo ngenxa yokungathobeli umthetho. Singakucubungula kahle lokhu sisebenzisa ukuhlaziywa kwe-meta kusuka ku-2018, okuqokomise izinyathelo zokuzijabulisa kusetshenziswa izikali ezintathu zokuthokozela.

Ezikalini ezintathu, esisodwa kuphela, Isikali Sokuzivocavoca Ukuzivocavoca, sithole ukuthi izifundo zithande i-HIIT ngokulingene kunokuqeqeshwa okujwayelekile kwe-cardio. Kodwa-ke, lezi ezinye ezimbili, ezisetshenziswa ezinye izifundo eziningi nezinye ezahlukahlukene, zithole ukuthi izifundo zishintshe i-HIIT nge. kuthandwe amadigri amancane kakhulu, cishe kubo bobabili.

Futhi yile mizwa ecishe ifane yenjabulo okufanele ibhekwe. Ngamafuphi, uma kukhulunywa ngokunamathela, i-cardio yesimo engaguquguquki akuyona eyabo bonke abantu, futhi noqeqesho lwesikhawu esinamandla kakhulu: ingabe i-HIIT empeleni ingcono kune-cardio emile? Njengakuqala, bengizothi yebo. Uma ubheka zonke izici zombili, ezinhle nezimbi, i-HIIT ibonakala ingaphezulu ngenhla kwe-cardio ejwayelekile.

I-Stioy state cardio iseyindlela enhle. Kuncane kakhulu, okungaba wusizo kulabo abangaphenduli kahle kwi-high-intension cardio. Eqinisweni, ucwaningo lukhombisa ukuthi i-HIIT ingadala iziqephu eziningi zesicanucanu, ukuhlanza, nokuzela.I-Cardio ibuye ibe yinhle kwabaqalayo okudingeka basebenze ngokubambisana kwabo nokuqina komzimba kuqala ngaphambi kokushaya udonga ngamabhola.

Qaphela ukuthi i-HIIT ingadinga isikhathi esithe xaxa sokutakula ngenxa yokuqina kwayo. Ngalezi zinto eceleni, noma kunjalo, i-HIIT inomphetho futhi abasubathi kufanele nakanjani babheke i-HIIT. Ngisho nalabo abafushane ngesikhathi bazozuza kumaseshini we-10 kuya kwengama-20 we-HIIT uma kuqhathaniswa namahora wokugijima.

Uma ufuna ukuthuthukisa izici ezithile zezempilo ze-cardiometabolic ezifana nomfutho wegazi nokushaya kwenhliziyo, i-HIIT nayo ingakwenza lokho. Khumbula, noma kunjalo, ukuthi ingxenye enkulu yokuphumelela kwe-HIIT ekolishi incike kakhulu ezifundweni ezifundisiwe. Ngakho-ke uma umusha ku-HIIT, ungahle uzuze osizweni lochwepheshe njengomqeqeshi wakho wokukuqondisa.

Kepha lapho uvala, into ebaluleke kakhulu ukukhetha noma ngubani omthandayo futhi unamathele kokuhle kakhulu. Ngazise emibhalweni engezansi ukuthi ucabangani nge-HIIT kuqhathaniswa ne-cardio, hlola iLebert Equalizer Giveaway yami ngesixhumanisi encazelweni. Kuze kube ngoMeyi 15 ukuze ube nesikhathi esithile, kodwa kungcono ngaphambi kwesikhathi.

Uma uyijabulele le ndatshana, sicela usinike isithupha se-cardio bese wabelana ngayo nabangani bakho abanothando be-HIIT. Njengenjwayelo, ngiyabonga ngokubuka futhi THOLA AMAPHROTINI WAKHO!

Ngabe i-HIIT ilungele ukuhamba ngebhayisikili?

Ucwaningo lukhombisile lokhoHIITingakusiza ulahlekelweamafutha. Isibuyekezo esisodwa sibheke izivivinyo ze-13 nabantu abadala abangama-424 abakhuluphele ngokweqile nabakhuluphele. Kuyathakazelisa ukuthi ithole ukuthi bobabiliHIITfuthi ukuzivocavoca ngokwesiko ngokulingene kunganciphisa umzimbaamafuthakanye nomjikelezo okhalweni (15).UJun 2, 2017

Liyini ibhayisikili le-HIIT?

Ngobaabagibeli bamabhayisikiliabathanda ukuhamba isikhathi eside,HIITkungaba yingxenye yecebo elihlakaniphile lokwakha isisekelo. 'Isisekelo sakho siza ngamandla akho e-mitochondrial,' kusho uLaursen. “Ukuvivinya umzimba okude, okunezinga eliphansi kukhulisa inani le-mitochondria kumaseli akho, yingakho abantu benza ukuvivinya umzimba okude, okuzinzile okwakha isisekelo.UNovemba 26, 2018

Manje ingxenye ethokozisayo kaCarol ichitha izitolo ze-glycogen zemisipha yakho ngalezo zikhathi ezimbili zemizuzwana engama-20 futhi kunjalo impela. Yonke inzuzo yaleli bhayisikili, ichitha lezo zitolo ze-glycogen ngamandla amakhulu okuqeqeshwa, okukhulu kakhulu ngamandla amakhulu, khona-ke wayezoyithola manje bese eqala ukushova futhi anginakho ukumelana okuncane, ngakho-ke kulula kakhulu, kodwa ngokushesha lapho Ngiqeda ukufudumeza futhi kufanele ngiqale i-sprint ukumelana kuyanda kungakapheli umzuzwana kusebenza ngempela ngokushesha bese uzizwa sengathi ugwedle inyanga yonke manje sekupholile ngoba amandla asemfushane kakhulu ukushaya kwenhliziyo yakho kukhuphuka kanjalo kancane ngokubambezeleka okunje futhi kusheshe impela ungaphumi izithukuthuku, ngakho-ke ungakugqoka ngesudi yamahora okusebenza ehhovisi lasekhaya nokuthi ngaphandle kokujuluka ngesivinini esincane nasesiswini sami uhhafu weminithi , akufani nokuzama kepha sinemizuzwana engama-20 kuphela ukugcina lesi sikhathi ngakho-ke sinemizuzwana eyi-10 kamuva isikrini siba bomvu okukhomba kimi ukuthi le yindlela okufanele ngihole ngayo impilo yami oh kwaba inkinga yokuqala uHerodi ayithatha akukho ukutakula imizuzu emithathu kuze kube ngu-approx. I-160 165 ihambisa kancane ama-watts ayi-10 kuye kwayi-12 kuthi emizuzwini emibili nohhafu siqhubeke nokuhamba futhi sibheke izinto zibheke ezintweni ngoba awukwazi ukuzimela nokuma isikhathi eside, kepha-ke yimizuzwana engama-20 kuphela ngokusebenzisa ikhamera kathathu imizuzwana engama-40 ngeviki, futhi ungathuthukisa i-vo2 max yakho futhi yingakho ngenza lokhu ngoba ngithuthukisa ukusebenza kwami ​​kwe-CrossFit ezinsukwini ezimbalwa engingathanda.

yini amazambane alungele

Umqondo ukufaka la malungelo okuhamba ngebhayisikili esimisweni sami ukwenza kangcono ukusebenza kwami ​​konke futhi empeleni ngezinsuku engingenaso isikhathi sokuzivocavoca ngoba anginalo ihora noma ihora nengxenye ebengihlala nginezikhathi ezimbalwa Imizuzu yesikhathi sokubhala lokhu ngemizuzwana eyi-15 ezongishukumisa ngeke iqambe amanga ukuthi ukuxhaswa kungasheshisa okokugcina ngemizuzwana okuye kwatholakala ukuthi yilokho okudingekayo ukuqeda izinqolobane ze-glycogen ukuze ufike phezu kwalolo luhlaza okwesibhakabhaka ulayini obomvu ungabona ukuthi i-sprint yokuqala iku-sprint yesibili futhi njengoba ubona obomvu owesibili ubuphansi kakhulu kunowokuqala, ngoba nje ngokulandelayo sizokhathala ukubanakekela, bazokwethemba lokhu okwenzela ukuphepha kwami ​​kulungile futhi nayi imiphumela, ngakho-ke angizange ngiwashaye amaphuzu wami kusukela izolo obekungama-watts ayi-1191 namuhla, bekune-1138 putit ebisalungile ngizwile ukuthi ibiphansi kunayizolo futhi ngizizwa ngijabule ngayo

Ngabe ukuhamba ngebhayisikili noma i-HIIT kungcono?

Ukuqina Kwesikhawu Esiphezuluingenye yezindlela ezithandwa kakhulu futhi eziphumelelayo zokuzivocavoca kwenhliziyo. Ngaphezu kwalokho,HIITukuzivocavoca umzimbaibhayisikiliukusebenzisa kahle. Kumiselela isikhathi sakho esisodwa noma eziningi zamandla akho aphansi we-cardio ngeHIITukuqeqeshwa isonto ngalinye, kusho ukuthi ungathola inzuzo efanayo ngesikhathi esincane.Februwari 19, 2019

Ingabe ukuqeqeshwa kwe-HIIT kweminithi engama-20 kwanele?

Ngithole ukuthi indawo emnandi ikhona kwenye indawoamashumi amabili-30umzuzuububanzi. Uma ngabeZivocavoceihlala isikhathi esingaphezu kwama-30-imizuzu, mhlawumbe awusebenzi kanzimakwaneleukwenza ngcono izinzuzo zeHIIT. Kepha uma umbuzo uwukuthi, yisiphi isikhathi esifanele se-Ukuzivocavoca kwe-HIITukuze ngiphumelele kakhulu, ngingashoamashumi amabili-30imizuzu.UJul 1, 2017

Ingabe KULUNGILE ukwenza i-HIIT nsuku zonke?

HIITkuhle,ephephile, nokusebenza okusebenzayo, kepha asikho isidingo sokwenza njaloyenzaitnsuku zonke. Yigcine kathathu ngesonto. Usazovuna izinzuzo futhi unikeze umzimba wakho isikhathi sokululama kahle.

Kufanele ngenze kangaki ibhayisikili le-HIIT?

OkubiliHIITukusebenzisa ngesonto kuningi okushaabagibeli bamabhayisikili. Okuthathu ngesonto kuyindawo emnandi yesikhathi esiningiabagibeli bamabhayisikili. Futhi ezine ngesonto (hhayi masonto onke) ziyalawuleka - kwesinye isikhathi - kubadlali abaphambili.

Ingabe i-HIIT iyayithuthukisa i-FTP?

'HIITizikhathikuzokwandaUmsebenzi wakho we-Threshold Power (I-FTP) noma amandla agcinwayo, ”kusho umqeqeshi webhayisikili nowake waba ngumpetha waseBrithani uDean Downing. “Futhi uma lokho kuphela unesikhathi sakho usazobona inzuzo ekuzimeleleni kwakho ngokuhamba kwesikhathi.Ephreli 13, 2018

Ungakwazi ukwenza i-HIIT nsuku zonke?

Kumelehhayiyenza i-HIIT nsuku zonke. Iziphathimandla eziningi zezempilo zikutusa kufanele lokhowenazihlose cishe imizuzu engama-30 yokuvivinya umzimba nge-Cardiousukuukugcina umzimba wakho uphilile.

Ingabe ukuhamba ngebhayisikili kunciphisa isisu?

Yebo,ibhayisikili lingakwaziUsizoulahlekelwe ngamafutha esiswini, kephakuthandathatha isikhathi. Ucwaningo lwamuva lubonise njaloukuhamba ngebhayisikilikungathuthukisa ukulahleka kwamafutha ngokuphelele futhi kuthuthukise isisindo esinempilo. Kuukunciphisaisisu sonke sesibeletho, ukuvivinya umzimba okulingene ngamandla, njengeukuhamba ngebhayisikili(kungaba ngaphakathi noma ngaphandle), kuyasebenza ukwehlisaisisindo samafutha.Febhuwari 2, 2021

Ingabe ukuhamba ngebhayisikili kukunika isisu esicabalele?

Yebo!Ibhayisekili lingakwenzaUsizowenaukuthola i-isisu esicabalele. Kephaungakwazishisa amanoni ku-bulge byukuhamba ngebhayisikili.Ukuhamba ngebhayisikilikuyinto Amazing amangalisayo ikhalori-esivuthayo abantu 130-amakhilogremucanshisa cishe ama-calories ayi-600 ngehora elilodwa lokugibela umjikelezo onamandla.

Ngabe ukusebenza kwe-HIIT kusebenza kanjani kubagibeli bamabhayisikili?

Ukuzivocavoca nge-HIIT kufaka phakathi izikhathi ezimfushane zokuvivinya umzimba ezingeni lomzamo eliseduze kakhulu nezikhathi zokululama. Lapho isetshenziswa kumabhayisikili, ayikho indlela eyodwa esetshenzisiwe yokwenza ukuzivocavoca kwe-HIIT, ngezikhathi ezithile ezihlinzeka ngezinzuzo ezahlukahlukene.

Ungakhuphula kanjani izinga lokushaya kwenhliziyo yakho ngebhayisikili le-HIIT?

Isixazululo esisodwa: Ukusebenza kwebhayisikili le-HIIT. Ngemijikelezo esheshayo yama-sprints nezikhathi zokululama ezilandelwa yimizuzu embalwa yokuhamba ngebhayisikili esimweni esisheshayo ngejubane 'lokugijima', ukusebenza kwebhayisikili le-HIIT kukunikeza izinzuzo ezifanayo nokuqeqeshwa kwesikhawu se-plyometric-centric ngenkathi ulula emzimbeni wakho.

Yikuphi ukuqeqeshwa okungcono kakhulu kwe-HIIT Kuwe?

Futhi njengoba ungakwazi ukulungisa kalula konke okuguquguqukayo okudala ukuqina nokuvumela ukululama, ukuhamba ngebhayisikili endlini kuyindlela enhle yokusebenza kwe-HIIT, kusho u-Emily Booth, umphathi wezemfundo wokuqina nokuqina kweqembu ku-Life Time.

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