Vim Li Cas Koj Yuav Tsum Saib Xyuas Kev Raug Mob Thaum Koj HIIT Hoob

Zoo Siab

• Nov yog qhov kev tshawb fawb hais
• Tab sis puas yog HIIT muaj kev pheej hmoo ntxiv?
• Koj puas yuav tsum tsis txhob ua HIIT?
• Ntsuam xyuas rau

HIIT, txwv tsis pub hu ua kev siv lub sijhawm ua haujlwm siab, feem ntau suav tias yog qhov dawb huv ntawm kev ua haujlwm. Los ntawm kev hlawv rog ntau dua li niaj zaus cardio los txhawb koj cov metabolism, cov txiaj ntsig ntawm HIIT paub zoo, tsis hais nws yog lub sijhawm zoo peev, nrog rau feem ntau cov kev sib tham ntev li 30 feeb lossis tsawg dua.

Tab sis yog tias koj mob hnyav rau txoj kev ua haujlwm no, muaj qee yam koj yuav tsum paub: HIIT tuaj yeem ua rau koj muaj kev pheej hmoo raug mob, nyob ntawm koj qib qoj ib ce.

Nov yog qhov kev tshawb fawb hais

Nyob rau hauv ib txoj kev tshawb no tshiab luam tawm nyob rau hauv lub Phau ntawv Journal of Sports Medicine thiab Physical Fitness, cov kws tshawb fawb tshuaj xyuas cov ntaub ntawv los ntawm National Electronic Injury Surveillance System txij xyoo 2007 txog 2016 txhawm rau kwv yees tias muaj pes tsawg tus neeg raug mob cuam tshuam nrog cov cuab yeej tshwj xeeb (barbells, kettlebells, thawv) thiab kev tawm dag zog (burpees, lunges, push-ups) uas feem ntau siv hauv kev tawm dag zog HIIT . Kev tshuaj xyuas pom tias txawm hais tias HIIT yog qhov zoo rau kev txhawb nqa lub cev thiab ua kom cov nqaij ntshiv tag nrho, nws tseem tuaj yeem ua rau muaj feem yuav ua rau lub hauv caug thiab pob qij txha, nrog rau cov leeg leeg thiab cov leeg tig lub kua muag. (Saib xyuas xya lub cim ceeb toom ntawm overtraining.)

Tshaj li cuaj xyoo, muaj ze li plaub lab tus raug mob ntsig txog HIIT cov cuab yeej thiab kev tawm dag zog, raws li txoj kev tshawb fawb pom. Txoj kev tshawb no tseem txheeb xyuas cov ntaub ntawv sib cais ntawm Google cov kev tshawb fawb rau 'HIIT kev tawm dag zog' tau qhia tias qhov kev txaus siab hauv kev sib piv zoo ib yam piv rau qhov nce ntawm cov raug mob hauv ib xyoos. (FYI: Qhov no tsis yog thawj zaug kev nyab xeeb ntawm HIIT tau raug hu mus nug.)

Thaum cov txiv neej hnub nyoog 20 txog 39 xyoo yog cov pej xeem coob tshaj plaws los cuam tshuam los ntawm kev raug mob HIIT, cov poj niam tsis nyob deb. Qhov tseeb, kwv yees li 44 feem pua ​​ntawm tag nrho cov raug mob tshwm sim hauv poj niam, Nicole Rynecki, MD tus neeg sib tw thiab tus kws sau ntawv txoj kev tshawb fawb, qhia Cov duab.

Nws tsim nyog sau cia tias cov cuab yeej thiab kev tawm dag zog uas cov kws tshawb fawb kawm tsis tau tshwj rau HIIT kev tawm dag zog; koj tuaj yeem nyab xeeb thiab muaj txiaj ntsig siv kettlebells thiab barbells thiab ua lub ntsws lossis thawb ib ce (tsuas yog rau npe ob peb) hauv qhov tsis yog HIIT kev tawm dag zog. Xwb, HIIT workouts tuaj yeem siv ntau hom kev sib txawv - tsuav yog koj tab tom caij tsheb kauj vab ntawm lub sijhawm siv siab thiab lub sijhawm so, koj ua HIIT. (Koj tuaj yeem ua nws ntawm lub treadmill, zaum ntawm lub tsheb kauj vab, thiab lwm yam, yog li tsis yog txhua qhov kev tawm dag zog HIIT tuaj yeem ua rau muaj kev pheej hmoo raug mob ib yam.) tshwm sim los ntawm lwm yam kev ua ub no, yog li nws tsis paub meej tias HIIT txaus ntshai npaum li cas piv rau, hais, khiav lossis yoga.

Tab sis puas yog HIIT muaj kev pheej hmoo ntxiv?

Txoj kev tshawb fawb cov kws tshawb fawb tau sib cav hais tias kev siv zog siv zog ntau yog ua lag luam raws li "ib qhov loj haum rau txhua qhov" thaum lawv feem ntau yeej tsis yog.

"Muaj ntau tus neeg ncaws pob, tshwj xeeb tshaj yog cov neeg nyiam ua si, tsis muaj qhov hloov pauv, txav mus los, lub zog tseem ceeb, thiab cov leeg nqaij los ua cov kev tawm dag zog no," said Joseph Ippolito, MD, tus kws sau ntawv ntawm txoj kev tshawb no, hauv xov xwm tshaj tawm. (Related: Puas muaj peev xwm ua HIIT ntau dhau? Ib Txoj Kev Kawm Tshiab hais tias Yog)

Qhov no tsis yog thawj zaug koj tau hnov ​​qhov kev xav no: Tus kws qhia nto moo Ben Bruno tau ua qhov kev sib cav zoo sib xws tiv thaiv burpees (kev txav mus los nquag siv hauv HIIT cov chav kawm) thov tias lawv tsis tsim nyog, tshwj xeeb tshaj yog tias koj tshiab rau kev ua haujlwm . "Yog tias koj tab tom sim poob phaus thiab xav zoo dua txog koj lub cev, thiab kawm paub txog kev tawm dag zog, koj tsis muaj kev lag luam ua burpees," nws hais rau peb. "Vim li cas?

Koj puas yuav tsum tsis txhob ua HIIT?

Qhov ntawd tau hais, HIIT ua tau ua haujlwm tau zoo, thiab cov kws tshawb fawb yeej tsis hais kom zam nws kiag li. Lawv tsuas yog sib cav tias nws yog qhov tseem ceeb txhawm rau txhim kho kev yoog raws, sib npaug, thiab lub zog tag nrho ua ntej nyuaj rau koj tus kheej rau kev tawm dag zog ib yam li HIIT kom tsis txhob raug mob. (Saib: Vim Li Cas Nws Thiaj Li Ua Haujlwm Tawm Tsam Txaus Siab)

Dr. Rynecki hais tias "paub koj lub cev." "Ua ntej daim ntawv kom raug, thiab nrhiav kev qhia tsim nyog los ntawm cov kws tshaj lij thiab cov kws cob qhia. Nyob ntawm tus neeg koom nrog yav dhau los kev kho mob thiab kev phais keeb kwm, xav nrog tus kws kho mob ua ntej kev koom tes."

Yog tias koj txhawj xeeb txog kev raug mob, nco ntsoov tias koj tsis * muaj * ua HIIT kom haum. Xav tau ntawv pov thawj? Cov kev tawm dag zog me me no tseem hlawv cov calories ntau.

Ntsuam xyuas rau