Kev qoj ib ce nyuaj yog qhov ua tau lom zem dua, Raws li Kev Tshawb Fawb

Zoo Siab

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Yog tias koj looooove qhov kev xav ntawm yuav luag tuag thaum koj ua haujlwm thiab ntsiag to zoo siab thaum burpees nyob rau hauv cov ntawv qhia zaub mov, koj tsis yog ib tug psychopath. (Koj paub dab tsi tej zaum ua koj ib tus? Ua phooj ywg nrog koj tus ex.) Hloov tawm, koj yuav txaus siab rau thiab ua raws li kev ua haujlwm niaj hnub yog tias nws yog ncaws-koj-hauv-tus-lub pob tw tawv tsis yog "meh" siv.

Yog tias koj tab tom pib ua haujlwm tshiab, koj yuav muaj peev xwm txuas ntxiv mus yog tias nws siab dua li siv zog me ntsis, raws li kev tshawb fawb tshiab tau ua los ntawm kinesiologists ntawm McMaster University hauv Canada. (Thiab qhov ntawd tsuas yog ib qho ntawm qhov laj thawj uas koj yuav tsum ua rau koj li niaj hnub ua haujlwm hnyav dua.)

Cov kws tshawb fawb tau nrhiav txog 40 tus hluas, noj qab haus huv (tab sis tsis nyob hauv) cov neeg laus, thiab kom lawv tawm dag zog hauv tsheb kauj vab nyob ruaj khov peb zaug hauv ib lub lis piam rau rau lub lim tiam ib nrab ua qhov kev qhia ua haujlwm ntau zaus (HIIT) thiab ib nrab ua kom zoo ib yam, siv zog ib ce. Pab pawg HIIT hloov pauv ntawm 1-feeb sprint thiab rov qab lub sijhawm rau 20 feeb, thiab pab pawg nruab nrab-nruab nrab tau ua haujlwm tsis tu ncua ntawm li 70 mus rau 75 feem pua ​​​​ntawm lawv lub plawv dhia siab tshaj plaws rau 27.5 feeb. Cov kws tshawb fawb tau soj ntsuam cov khoom xws li lawv cov VO2 max (aerobic endurance), lub plawv dhia, thiab tag nrho cov hluav taws xob tso tawm thoob plaws hauv txoj kev tshawb no, thiab thaum kawg ntawm txhua lub lim tiam cov neeg tawm dag zog tau ntsuas lawv cov kev ua haujlwm ntawm qhov kev lom zem.

Txog rau lub lim tiam thib peb ntawm txoj haujlwm, cov neeg tawm dag zog HIIT nyiam lawv cov kev tawm dag zog ntau dua thiab lawv qib kev txaus siab txuas ntxiv mus ntxiv txhua lub lim tiam. Lub caij no, cov neeg ua haujlwm nruab nrab ntawm qhov kev lom zem theem tseem nyob ruaj khov, thiab tsis tu ncua qis dua pawg HIIT. Cov kws tshawb fawb tseem pom tias HIIT yog qhov ua haujlwm tau zoo dua uas peb twb paub lawm yog ib qho txiaj ntsig ntawm HIIT.

Tib lub sij hawm high-siv tsis yog zoo dua li qoj ib ce? Thaum nws nyuaj heev uas koj tsis tuaj yeem ua tiav nws, raws li kev tshawb fawb. Piv txwv li: thaum koj tau pw ntsej muag hauv pem teb thaum chav kawm mus pw hav zoov tsis txhob siv planking zoo li koj xav tau. (Nws ua rau kev txiav txim siab, vim tias nws xav tias zoo li #fail.)

Yog li vim li cas raws nraim yog qhov nyuaj workouts ntau lom zem nyob rau hauv lub sij hawm ntev? Cov kws tshawb fawb pom tias nce ntxiv hauv lub zog tag nrho kwv yees kev tawm dag zog lub zog-lub ntsiab lus muaj zog cov neeg koom nrog tau txais thaum txhua qhov kev tawm dag zog, muaj feem ntau lawv yuav txaus siab rau nws. Qhov no tuaj yeem yog vim xav tias muaj peev xwm (uas "Kuv tau txais qhov no!" Kev xav) yog tus tsav tseem ceeb ntawm kev ua haujlwm zoo. Txawm li cas los xij, qhov nce hauv lawv VO2 max-lossis aerobic endurance-tsis tau kwv yees kev lom zem zoo ib yam. Qhov no tuaj yeem txhais tau tias lub zog tau txais txiaj ntsig txhais tau tias muaj kev lom zem ntau dua hauv chav dhia ua si (cov leeg nqaij!) Lossis cov kws tshawb fawb tau kwv yees tias nws tuaj yeem yog lwm yam: Cov kws tawm dag zog tuaj yeem pom tseeb thiab taug qab lawv lub zog tag nrho nce los ntawm ib lub lim tiam rau ib lub lim tiam, tab sis tsis tuaj yeem pom lawv nce VO2 max. Yog li kev txhawb nqa zoo ntawm saib lawv qhov kev nce qib tuaj yeem yog qhov laj thawj tseem ceeb uas lawv nyiam nws ntau. Xav txog nws: Paub tias koj tuaj yeem thawb me ntsis hnyav dua, nqa me ntsis hnyav dua, lossis bang tawm qee qhov kev ua haujlwm ntxiv thaum koj ua haujlwm zoo li # yeej, uas yuav ua rau koj zoo siab txog koj lub hws sesh.

Xav txog qhov no yog ib qho kev zam rau plam tawm ntawm elliptical thiab splurge ntawm khau raj lossis chav kawm HIIT tshwj xeeb. (Xav kom DIY nws? Qhov no 30-hnub cardio HIIT kev tawm dag zog yog qhov chaw zoo tshaj plaws los pib.)

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