Shin Dole ne ku Yi HIIT don Samun Lafiya?

Wadatacce

• Dalilin Da Ya Sa Wasu Mutane Ke Son HIIT
• Hukuncin
• Abin da za ku yi Idan kun ƙi HIIT
• Bita don

Ni mutum ne mai dacewa da kyau. Ina ƙarfafa horo sau huɗu zuwa biyar a mako kuma in hau babur ɗinku ko'ina. A kwanakin hutu, zan dace da dogon tafiya ko matsi a cikin ajin yoga. Abu ɗaya wanda shine** ba * akan radar motsa jiki na mako -mako ba? Babban horo na tazara mai ƙarfi (aka HIIT), wanda a takaice, ɗan gajeren gajere ne, babban motsa jiki ya haɗu tare da ɗan gajeren lokacin murmurewa mai aiki, a cewar Majalisar Amurka kan Motsa Jiki.

Amfanonin HIIT sanannu ne, daga ƙona kitse fiye da na yau da kullun zuwa haɓaka metabolism-kar a faɗi lokacin saka hannun jari ya fi guntu fiye da madaidaicin jihar, wanda ke buƙatar ko'ina daga mintuna 30 zuwa 60. (Mai alaƙa: Shin yakamata ku canza horon HIIT don ayyukan LISS?)

A zahiri na kasance mai HIIT junkie, amma tunda na daina yin ta, na gano cewa ina jin daɗin motsa jiki na fiye da yadda na saba. (Ƙari akan hakan a ƙasa!)

Kuma yayin da nake ji kyakkyawa mai kyau, rabuwata da sansanin taya ya sa na yi mamaki: Shin dole ne ku yi HIIT don dacewa?! Bayan haka, an yi la'akari da HIIT a matsayin ɗayan manyan abubuwan motsa jiki na shekaru da yawa da ƙidaya, kuma HIIT da alama ita ce ɗayan da aka fi so game da motsa jiki ta ribobi na dacewa a ko'ina. Amma shin wajibi ne? Ga abin da ƙwararrun masu horaswa za su ce.

Dalilin Da Ya Sa Wasu Mutane Ke Son HIIT

Idan kai mai ƙiyayya ne na HIIT, ƙila ka yi mamakin ko yadda kake ji game da ayyukan motsa jiki na al'ada ne. (Ci gaba: Yana!)

A gare ni, rashin son HIIT yana da nau'ikan abubuwa daban-daban. Na farko, Ina ƙin wannan gaba ɗaya gumi-ƙarfe, ba zai iya numfashi kwata-kwata jin da ke faruwa bayan zaman HIIT. Na fi son jinkiri, tsayayyen ƙona tsere, hawan keke, ko zaman ɗaukar nauyi. Na biyu, HIIT yana sake sabunta sha'awata, yana mai da shi jin *hanyar* da wahala in ci gaba da tafiya tare da manufofin abincina. A bayyane yake, wannan godiya ce ga sakamakon bayan gobara, aka ƙara yawan amfani da iskar oxygen bayan motsa jiki, wanda HIIT ke jawowa, wanda ake ɗauka azaman fa'ida amma zai iya sa ku jin yunwa AF.

Wani dalilin da yasa mutane basa son HIIT shine saboda suna danganta shi da motsawar motsa jiki mai ƙarfi, kamar burpees, tsalle tsalle, tsere, da ƙari.

Amma bai kamata ya kasance haka ba. Charlee Atkins, CSCS, wanda ya kafa Le Sweat ya ce "Kuna iya ƙirƙirar aikinku na HIIT tare da mafi yawan abubuwan da kuka fi so na motsa jiki; kawai batun yadda kuke tara su da lokacin da kuke yin su." "Ina tsammanin muna jin tsoron 'ƙonewa' da ake ji yayin HIIT, amma an tsara HIIT don haɗa lokutan hutu, albeit takaice, suna nan don ba wa jikin ku na biyu don tsalle fara kanta don fara sake motsawa."

Hukuncin

Don haka ana buƙatar HIIT don dacewa? Amsa gajere: A'a. Dogon Amsa: Dangane da burin ku, zai iya sa rayuwarku ta zama mai sauƙi.

Meaghan Massenat, CSCS, ma'abucin Fitness by Design ya ce "Tsarin tazara mai ƙarfi ba wani muhimmin ɓangare ba ne na shirin motsa jiki mai kyau." Kuna buƙatar yin *wasu * nau'in cardio don kiyaye lafiyar zuciyar ku, amma ba dole ba ne ya zama HIIT. (BTW, ba lallai ne ku yi cardio don rasa nauyi ba-amma akwai kama.)

Don haka yaushe zaku so kuyi la'akari da HIIT? "Duk da cewa ba lallai ne ku yi HIIT don dacewa ba, tabbas yakamata kuyi la’akari da sanya shi wani ɓangare na aikinku na yau da kullun idan kuna son rage nauyi, rage lokacin motsa jiki, ko yin gasa a wani taron da ke buƙatar yin aiki a mafi girma ƙarfi fiye da yadda kuka saba, ”in ji Massenat.

An faɗi haka, idan ba ku jin daɗin yin HIIT, babu mahimmancin yin tilasta kanku. Duk da shahararsa da fa'idojin sa, idan wani bai iya zama daidai da HIIT ba, to ba zai zama zaɓin da ya dace ba don cin nasara na dogon lokaci, in ji Ben Brown, CSCS, wanda ya kafa BSL Nutrition. "Gaskiya ita ce mafi kyawun nau'in motsa jiki shine wanda a zahiri wani ke jin daɗin yin. Lokaci."

Abin da za ku yi Idan kun ƙi HIIT

Tsaya cikin aikin da kuka fi so. "Idan kuna son motsa jiki na kickass amma kuna tsoron HIIT, to ku mai da hankali kan abin da bugun zuciyar ku ke yi," in ji Atkins. "Makasudin HIIT shine a ɗaga bugun zuciya ya ajiye shi a wurin. Idan yogi ne, yi ƙoƙarin ƙara wasu 'yan turawa kafin shiga kowane chaturanga. secondsan ƙarin secondsan daƙiƙa a duk lokacin da tudun ku ke hawa, ko, idan kai mai gudu ne, jefa wasu rinan gudu yayin da kake jin bugun zuciyar ka ya ragu, ko lokacin da kake gudu kai tsaye. ”

Idan kai mai ɗaukar nauyi ne, Massenat ya ba da shawarar canza saurin saurin aikinka na yau da kullun don samun ƙarfin bugun zuciya ko haɗawa a cikin wasu cardio mai sauri tsakanin saiti. (FYI, ga yadda ake amfani da yankunan bugun zuciya don horar da mafi girman fa'idodin motsa jiki.)

Gwada aji. "Idan ƙarfin da ƙoƙarin HIIT ya tsoratar da ku, to ɗayan mafi kyawun abubuwan da za ku iya yi shi ne shiga ƙungiyar horar da HIIT," in ji Massenat. "Abokan hulɗar da za ku samu daga waccan ƙungiyar za ta motsa ku ku ci gaba da tafiya har sai ta ƙare kuma, a ƙarshe, za ku ji abin mamaki da cikawa, har ma kuna jin daɗi!"

Mai da hankali kan samun dacewa da wasu hanyoyi. Atkins ya ce "Kuna iya yin cikakken wasan motsa jiki ta hanyar shiga kulob mai gudana ko daukar matakin mataki ko nutse cikin horo na gaskiya ta hanyar nemo mai horar da karfi," in ji Atkins. "Idan babu wanda ya yi muku zato, gwada kyakkyawan kwararar yoga."

Bita don