Okuqukethwe
ICardio yandisa ukusebenza kokuqeqeshwa kwamandla, ithuthukisa ukujikeleza kwegazi ezicutshini ezinamafutha futhi ikhuthaza ukushiswa kwamafutha, kepha kunempikiswano yokuthi iliphi i-cardio elingcono - amandla aphansi noma amandla aphezulu. Ngaphandle kokuthandwa okukhulu kwe-aerobics ephansi phakathi kochwepheshe nabasafufusa, ucwaningo lwamuva lukhombisile ukuthi i-high-intension interval cardio (HIIT) ishisa ama-calories amaningi, kodwa kuqala izinto kuqala.
Umehluko phakathi kwe-high-intensity ne-low-intensity cardio
I-low-intensity aerobics iyaqhubeka, umsebenzi wesikhathi eside lapho isilinganiso senhliziyo singama-50-65% wezinga eliphezulu lenhliziyo. Kulokhu kuzivocavoca umzimba, umzimba usebenzisa amanoni njengomthombo wawo omkhulu wamandla. Kodwa-ke, okuphansi kokuqeqeshwa okunamandla aphansi ukuthi lapho kuphela, i-fat oxidation nayo iyaphela, ngoba amandla aphansi e-aerobics awadingi amandla ukuze alulame.
I-high-intension cardio ngumsebenzi wesikhathi esifushane oqhubekayo lapho izinga lokushaya kwenhliziyo liphakathi kuka-70-85% wesilinganiso senhliziyo esiphezulu. Ekuzivocavoca okunjalo, umzimba usebenzisa amandla avela emisipheni, kepha ushisa amakhalori ngemuva kwalokho, njengangemva kokuqeqeshwa kwamandla.
Yini ephumelela kakhulu ekushiseni amafutha
Ngokokuqala ngqa, ukusebenza kwe-low-intensity and high-intension cardio kwaphenywa ngo-1994. Ososayensi bahlukanisa lezi zihloko ngamaqembu amabili, kwathi ngemuva kwamasonto ayi-15 bahlola imiphumela. Kuvele ukuthi ababambiqhaza eqenjini le-HIIT bashise amanoni aphindwe kasishiyagalolunye kunababambe iqhaza kwi-cardio ephansi. Ucwaningo olwengeziwe lukhombisile ukuthi abaqeqeshwa e-HIIT banokulahleka okuphezulu kwamafutha, noma ngabe isikhathi sokusebenza kwabo sisifushane.
Ososayensi baphethe ngokuthi i-high-intensity cardio ithuthukisa imetabolism kanye ne-fat oxidation. Ukusetshenziswa kwamandla aphezulu ngesikhathi sokuvivinya umzimba okufishane kwe-HIIT kusiza ukugcina ama-calories asebenza kakhulu ngesikhathi sokuphumula. Lokhu akwenzeki ngomsebenzi ophansi wokuqina.
Noma kunjalo, lokhu akusebenzi kuma-newbies. Ucwaningo lwakamuva lwe-ACE, olusekelwa ngabaphenyi e-University of Wisconsin, luthole ukuthi zombili izindlela zokuqeqesha zisebenza ngendlela efanayo kwabaqalayo. Lokhu kusho ukuthi ekuqaleni kokuzivocavoca kwakho, kungcono ukuzuza kakhulu ekuzivocavoca kwendabuko, futhi njengoba ukhula ngokomzimba, wandise ukushuba ngezikhathi ezithile.
Ungakuqeqesha kanjani ukushuba okuphezulu
Ukuqeqeshwa kwesikhawu esiphakeme kufaka phakathi ukushintshana phakathi kwezikhathi ezimfushane, zokusebenza kanzima nokusebenza okulingene. Isifundo singabukeka kanjena:
Ukuzifudumeza imizuzu engu-5 - ama-50% wobukhulu. Isilinganiso senhliziyo
Izikhawu ezi-3-5:
- Imizuzwana engama-30 - 70-85% wobukhulu. Isilinganiso senhliziyo
- Imizuzwana engama-60 - 45-65% wobukhulu. Isilinganiso senhliziyo
Imizuzu engu-5 ipholile phansi - ama-50% wobukhulu. Isilinganiso senhliziyo
Kule modi, ungaqeqesha kunoma iyiphi imishini ye-cardio.
Uma uqeqesha ekhaya ngesisindo sakho, khona-ke kwi-HIIT sebenzisa izindlela zokuzivocavoca eziyinkimbinkimbi ezinjenge-burpees, lunges, push-ups, jumps, sprints, nezikhanyayo - ezigijima endaweni, zivula izingalo nemilenze. UJillian Michaels usebenzisa lesi simiso ekuqeqesheni kwakhe, yingakho izifundo zakhe zevidiyo zithandwa kakhulu futhi zisebenza kahle.
Okubi ku-HIIT ukuthi akuyona eyabo bonke abantu. Uma unezinkinga ngenhliziyo noma ngemithambo yegazi, ngaphambi kokuqalisa amakilasi, qiniseka ukuthi ubonane nodokotela wakho.
Ngaphandle kokuthandwa okukhulu kwe-aerobics ephansi, ukuqeqeshwa ngamandla okukhulu kukhonjiswa ukuthi kusebenza kakhulu ekushiseni amafutha, kepha le ndlela ilungele abantu abaqeqeshiwe nabanempilo. Abaqalayo bazovuna izinzuzo ezifanayo kwi-cardio yendabuko. Abantu abanesifo senhliziyo kufanele bagxile ekwandiseni ukukhuthazela kwe-aerobic, ukwenza ngcono ukusebenza kwenhliziyo, nokungena ohlelweni lokuqeqeshwa ngobumnene, okuvumela ne-low-intensity cardio.