Yadda ake Horar da Inganci don Duka HIIT da Ayyukan Jiha Tsaye

Wadatacce

• Stoke Tsarin Anaerobic ɗin ku
• Tura Aerobics
• Boost Tsarin Biyu a Lokaci guda
• Bita don

Abin da muke kira cardio a zahiri ya fi nuanced fiye da abin da kalmar ke nufi. Jikunanmu suna da tsarin kuzari da anaerobic (ba tare da iskar oxygen) ba, kuma muna amfani da duka yayin motsa jiki.

Me yasa ake raba gashi? Domin idan duka biyun ba a horar da su ba, za ku iya zama masu aikin motsa jiki mai wuyar gaske kuma har yanzu kuna samun numfashi da tafiya sama. Ga rawar soja don harbi akan dukkan silinda. (Ku sani kawai ba lallai ne ku yi cardio don rasa nauyi ba.)

Stoke Tsarin Anaerobic ɗin ku

A matakin asali, jikin ku yana gudana akan adenosine triphosphate (ATP). Kowane motsi da kuka yi yana buƙatar taɓa wannan sinadari na halitta don shirye-shiryen kuzarinsa. Don saurin fashewar ayyuka kamar waccan falo a sama, kuna buƙatar ATP pronto, don haka jikinku ya yi amfani da duk shagunan da yake da su tunda babu lokaci don ƙirƙirar ƙarin tare da taimakon iskar oxygen (ta hanyar tsarin iska; ƙari akan hakan daga baya).

"Ba tare da ɗumi-ɗumi ba, jiki ba shi da lokacin da zai shirya ATP sabili da haka ya dogara da yin aiki anaerobically ba tare da la’akari da ƙoshin lafiyar ku ba-saboda haka ku sami iska," in ji Gary Liguori, Ph.D., shugaban kwalejin na kimiyyar kiwon lafiya a Jami'ar Rhode Island. Kuma wannan jin daɗin ji a ƙafafunku? Yana faruwa ne sakamakon saurin karu a samar da lactic acid.

Amma zaku iya haɓaka ƙarfin ku na anaerobic-ma'ana za ku yi ƙari tare da ATP ɗinku a gaban famfo kafin gajiya ta shiga ciki ta hanyar ƙara wasu tazara na waje: Yi ɗumi sannan kuma ku yi tsere sama ko a kan shimfidar wuri don 20, 30, ko Daƙiƙa 40 tare da isasshen murmurewa a tsakani, in ji Liguori. (Gwada ɗayan waɗannan wasannin motsa jiki na tazara idan ba ku san inda za ku fara ba.)

Tura Aerobics

Tsarin aerobic yana farawa lokacin da kuka sauƙaƙa cikin motsa jiki, ta amfani da isashshen iskar oxygen don juyar da shagunan glycogen (aka carbs), mai, har ma da furotin zuwa ATP mai amfani. Ayyukan motsa jiki da suka mamaye sararin samaniya sun haɗa da tsayayyen gudu, hawan keke, har ma da da'irori tare da ma'aunin nauyi wanda adadin zuciyar ku ya kasance tsakanin kashi 60 zuwa 80 na max ɗin ku, in ji mai horo Joe Dowdell, wanda ya kafa shirye-shiryen Dowdell Fitness Systems. Ƙarin mintuna na motsa jiki da kuka saka, da ƙari za ku iya haɓaka ƙarfin ku na aerobic kuma tsawon lokacin da za ku ci gaba a cikin ayyukan gaba. Dowdell ya ce "Yi amfani da mai duba bugun zuciya don bin diddigin yadda saurin bugun zuciyar ku ya koma al'ada bayan motsa jiki," in ji Dowdell. Mafi kyawun ƙarfin motsa jiki, da sauri yakamata ya murmure tsakanin saiti ko tsere. (Ga ƙarin kan yadda ake horarwa ta amfani da yankunan bugun zuciyar ku na sirri.)

Boost Tsarin Biyu a Lokaci guda

Liguori ya ce "Kyawun-da rudani-shine tsarin guda biyu ba sa rabuwa da juna." "Yayin da kuka fi dacewa da yanayin iska, mafi kyawun jikinku zai iya juyar da samfuran motsa jiki na anaerobic-wato lactic acid-baya zuwa ATP, kuma horo na anaerobic shima zai amfana da ƙarfin ku na iska." Hanya daya da za a horar da tsarin duka biyu shine yin tsawaita HIIT, Liguori ya ce: Gudu suna gina karfin anaerobic; da tara aikin gina your aerobic tsarin. (Mai Alaƙa: Yadda Za a Murkushe Ƙarƙashin Tazarar Tazararku na Gaba)

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