Puas yog qhov txaus ntshai ntawm HIIT tshaj qhov txiaj ntsig?

Zoo Siab

• Ua Kom Tsis Txaus Siab lossis Npaj
• Kev Kawm Tsis Zoo thiab Qhia
• Daim Ntawv Tsis Zoo
• Tsis Muaj Qhov Tseem Ceeb Rov Qab
• TL; DR
• Yog tias koj tab tom ua haujlwm tom tsev:
• Yog tias koj tab tom ua haujlwm hauv chav kawm:
• Ntsuam xyuas rau

Txhua xyoo, American College of Sports Medicine (ASCM) tshuaj xyuas cov kws tshaj lij kom paub seb lawv xav li cas tom ntej hauv ntiaj teb kev tawm dag zog. Xyoo no, kev qhia siv sijhawm ntau (HIIT) tau coj tus lej-ib qho ntawm daim ntawv teev cov haujlwm tseem ceeb rau xyoo 2018. Nov yog xov xwm zoo nkauj heev rau tsis muaj leej twg, vim HIIT tau nyob ze rau saum cov npe txij li xyoo 2014. Tseem , qhov tseeb tias nws yog thaum kawg noj qhov saum toj kawg nkaus txhais tau tias nws yog zaum ntawm no nyob. (Yees boot camp!)

Muaj ntau qhov laj thawj zoo uas HIIT tau dhau los ua kev nyiam tshaj plaws hauv Asmeskas. Nws tau pom tias yuav qeeb kev laus ntawm qib cellular. Nws hlawv tons ntawm calories thiab txhawb koj cov metabolism. Nws tseem yog qhov ua tau zoo tshaj plaws. Kev tshawb fawb tau qhia tias koj tuaj yeem ua rau kev txhim kho cov hlab plawv sai nrog luv dua, ua haujlwm hnyav dua li koj tuaj yeem ua tau ntev dua, mob hnyav dua. Ntxiv rau, koj tuaj yeem ua tau los ntawm kev nplij siab ntawm koj tus kheej lub tsev nrog me me kom tsis muaj khoom siv. Tsuas muaj ib qho teeb meem tseem ceeb rau cov qauv uas ACSM tau ceev faj los qhia hauv lawv cov xov xwm tshaj tawm txog cov npe: HIIT ua rau muaj kev pheej hmoo ntau ntxiv ntawm kev raug mob piv rau kev siv zog qis dua.

Qhov ntawd yog qhov teeb meem loj heev, feem ntau vim tias raws li kev tawm dag zog tau loj dua, ntau tus neeg tsis suav nrog sim lawv. Thiab ntau ntawm tib neeg ua HIIT hauv tsev. "Txawm hais tias qee qhov ntawm HIIT tau nyob ib puag ncig ntev, nws tshwm sim rau hauv kev ua haujlwm niaj hnub tseem yog qhov tshiab," piav qhia Aaron Hackett, DPT, kws kho mob ntawm kev kho lub cev thiab tus kws pab tswv yim kev noj qab haus huv. "Muaj ib txwm ceeb toom nrog kev hloov pauv tshiab."

Tias yog vim li cas lub sij hawm thaum cov neeg tawm dag zog feem ntau yuav raug mob yog thaum lawv tab tom sim qee yam tshiab, tshwj xeeb tshaj yog tias lawv tshiab dua rau kev tawm dag zog tag nrho. Tab sis nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias feem ntau ntawm kev txhawj xeeb txog kev raug mob yog cuam tshuam rau cov tib neeg "tsis tau txais kev cob qhia", aka exercise newbies. "Qhov kev ntshai tseem ceeb tshaj tawm los ntawm lwm tus kws kho mob lub cev thiab cov kws kho mob tshwj xeeb rau HIIT tsis ntev los no zoo li tsom rau cov neeg uas tsis tshua muaj kev paub txog kev tawm dag zog lossis kev cob qhia tsuas yog dhia mus rau hauv nws yam tsis tau npaj," Hackett hais.

Tab sis puas muaj kev raug mob ntau dua los ntawm HIIT dua li ntawm lwm hom kev tawm dag zog? Laura Miranda, D.P.T., tus kws kho mob ntawm lub cev thiab tus kws qhia, hais tias nws tau pom tias muaj kev raug mob ntawm HIIT nyob rau ob peb xyoos dhau los. Yog lawm, nws yog ib qho tseem ceeb uas yuav tsum lees paub tias feem ntau kis las kis las raug mob tsis yog vim tsuas yog ib yam, tab sis theej ib qho kev sib xyaw ua ke ntawm ntau yam dhau sijhawm, raws li Miranda.

Ntawm no, plaub yam tseem ceeb uas cov kws tshaj lij hais tias koj yuav tsum saib xyuas thaum nws los txog rau HIIT:

Ua Kom Tsis Txaus Siab lossis Npaj

Cov neeg feem coob zaum ntawm lub rooj rau yim txog 10 teev nyob rau ib hnub thiab ntaus lub gym ua ntej lossis tom qab ua haujlwm. Dhia ncaj nraim rau hauv qhov kev tawm dag zog hnyav-tsis muaj kev sov so txaus uas suav nrog kev ua kom cov leeg nqaij uas tawm tsam "lub rooj zaum lub rooj zaum" peb tau txais kev coj ua zoo rau-tuaj yeem tsim cov kev tawm dag zog rau kev raug mob, Miranda hais. Vim tias HIIT yog qhov yooj yim thiab nrov, tib neeg feem ntau xav sim nws thaum lawv tshiab rau (lossis tsuas yog rov qab mus) kev tawm dag zog. "Cov neeg tsis tau txais kev cob qhia uas nyuam qhuav rov qab los rau hauv kev qoj ib ce yuav tsum ua kom lawv tus kheej ua ntej mus rau theem pib ntawm ob qho tib si cardio thiab kev cob qhia lub zog ua ntej dhia mus rau HIIT," Miranda hais. "Kev ua tsis tiav tuaj yeem ua rau muaj feem raug mob."

Kev Kawm Tsis Zoo thiab Qhia

Hmoov tsis zoo, tsis yog txhua tus kws qhia thiab cov kws qhia raug tsim muaj vaj huam sib luag. "Ib feem tseem ceeb ntawm qhov kev txhawj xeeb no yog kev hloov pauv ntawm kev kawm thiab kev qhia ntawm tus kws qhia tus kheej thiab tus kws qhia uas coj cov kev tawm dag zog no," Hackett hais. "Nyob rau hauv tsawg li ib asthiv, kuv tuaj yeem kawm thiab dhau los ua tus kws qhia 'cov ntawv pov thawj'." Tau kawg, muaj ntau qhov txaus ntshai, tus kws qhia tsim nyog nyob rau ntawd, tab sis ib qho ntawm qhov tsis zoo uas tsis muaj keeb kwm yav dhau los hauv kev qoj ib ce yog kev npaj ua haujlwm tsis raug (aka "programming") hauv txoj hauv kev uas yuav ua rau raug mob. "HIIT raug cais los ntawm qhov sib nrug ze tshaj plaws, sib xyaw nrog qis qis qis," Miranda sau tseg. Kev ua yuam kev hauv kev ua haujlwm yuav tsis tso sijhawm txaus rau so thaum lub sijhawm ua haujlwm, uas tuaj yeem ua rau muaj kev raug mob ntau dua, lossis tsom ntau dhau ntawm cov leeg nqaij yam tsis tau them nyiaj rau cov leeg me uas ua rau koj ruaj khov.

Daim Ntawv Tsis Zoo

"Qhov no yog leej niam ntawm txhua qhov laj thawj vim li cas tib neeg thiaj li raug mob," Miranda hais, thiab nws yog qhov tseeb tshwj xeeb ntawm cov kws tawm dag zog tshiab. Hackett piav qhia tias "Cov neeg tsis muaj kev paub dhau los yuav tsis tsom mus rau cov qauv tsim nyog thiab cov txheej txheem ua ntej, uas ua rau muaj kev raug mob uas tuaj yeem zam tau," Hackett piav qhia. Dab tsi ntxiv, thaum daim ntawv teeb meem tuaj yeem tshwm sim nrog txhua hom kev ua haujlwm, qhov xwm txheej ntawm HIIT ua rau nws muaj feem ntau. "Cov kev tawm dag zog HIIT tshiab no feem ntau tsom mus rau qhov nrawm thiab tus lej, uas yuav tsum ua kom pom tseeb ntawm kev ua ib yam dab tsi ua ntej."

Ntau tus kws tshaj lij ua haujlwm tsis muaj zog tiv thaiv qhov kev txhawj xeeb no, feem ntau yog vim txoj kev HIIT kev tawm dag zog tau teeb tsa. Miranda hais tias "Qee qhov kev tawm dag zog HIIT feem ntau tsis muaj kev thim rov qab ntawm kev tawm dag zog lossis kev txav chaw thaum tus neeg koom nrog daim ntawv tau tawg," Miranda hais. Hauv lwm lo lus, tsis muaj kev xaiv muab rau thaum koj lub cev pib nkees tab sis kev tawm dag zog kom koj txav mus los. "Tus neeg ntawd raug yuam kom ua mus ntxiv nrog tib lub nra lossis ib ce, tshem tawm cov neeg sawv cev uas tseem tshuav nrog daim ntawv tsis txaus ntseeg hauv lub xeev uas qaug zog heev, yog li teeb tsa theem rau kev raug mob." (Tsis txhob ntshai, peb tau txais koj npog nrog xwb uas: Sim Cov Kev Hloov Kho no thaum koj nkees AF hauv koj chav HIIT)

Tsis Muaj Qhov Tseem Ceeb Rov Qab

Nws tuaj yeem ntxias kom ntaus koj cov chav kawm boot-camp tsib zaug hauv ib lub lis piam. Tab sis yog tias chav kawm koj tab tom kawm yog qhov kev tawm dag zog HIIT tiag tiag, qhov no tsis tso cai rau lub sijhawm txaus los so thiab rov zoo. Lana Titus, tus kws qhia ntawv ntawm Burn 60-ib lub tsev kawm ntawv HIIT-hais kom cov tub ntxhais kawm ua haujlwm nyob ntawd peb mus rau plaub zaug hauv ib lub lis piam max. Qhov ntawd yog vim muaj kev pheej hmoo ntawm overtraining tiag. Txhawm rau kom tau txais txiaj ntsig los ntawm koj qhov kev cob qhia, koj kuj yuav tsum tau siv sijhawm los ua cov haujlwm kho mob. Miranda qhia yoga, ua npuas ncauj dov, thiab ua haujlwm yooj yim, nrog rau kev saib xyuas koj cov khoom noj khoom haus zoo thiab pw tsaug zog.

TL; DR

Yog li qhov twg tag nrho cov no tawm ntawm peb? Yeej, nws tsis yog xwb hom kev tawm dag zog uas ua rau muaj kev raug mob, tab sis qhov "zoo meej cua daj cua dub" ntawm yam uas ua rau tib neeg lub cev muab tawm. Thaum raug mob feem ntau yuav tshwm sim thaum koj ua HIIT ntau dua li thaum koj maj mam dhia ntawm lub tshuab dhia, uas tsis yog tag nrho vim yog txoj hauv kev ntawm kev tawm dag zog nws tus kheej. Nws cuam tshuam nrog kev npaj cov tib neeg li cas rau HIIT thiab kev qhia zoo uas lawv tau muab.

Txawm hais tias muaj kev pheej hmoo, tseem muaj ntau yam txiaj ntsig rau kev tawm dag zog siab, thiab kev tshawb fawb txawm qhia tau tias kev tawm dag zog muaj kev lom zem dua thaum nws nyuaj dua.

Nrog rau qhov ntawd hauv siab, ntawm no yog yuav ua li cas kom muaj kev nyab xeeb thaum lub sij hawm HIIT workouts, tshwj xeeb tshaj yog tias koj tshiab rau lawv.

Yog tias koj tab tom ua haujlwm tom tsev:

Ib qhov zoo tshaj plaws txog HIIT yog qhov uas koj tsis tas yuav nyob hauv chav dhia ua si kom ua tau. Tab sis cov kws tshaj lij ceeb toom tias yog tias koj tsis tau sim ua ntej, koj yuav tsum hla nws nrog tus kws qhia lossis tus qhia ua ntej. Ntau tus neeg ua txawm tias yooj yim txav xws li thawb-dhia thiab dhia jacks tsis raug, Hackett hais. "Daim ntawv tseem ceeb dua thaum koj ntxiv cov cuab yeej." Qhov ntawd txhais tau tias yog koj koom nrog dumbbells, barbells, kettlebells, lossis lwm yam kev hnyav rau hauv koj qhov kev tawm dag zog hauv tsev, nws yog lub tswv yim zoo los tshuaj xyuas koj daim ntawv nrog kws tshaj lij ua ntej.

Yog tias koj tab tom ua haujlwm hauv chav kawm:

Ntawm no, koj muaj qhov zoo ntawm tus kws qhia lossis tus kws qhia uas lub hom phiaj yuav ua qhov muag rau koj. Titus hais txog qhov tseem ceeb ntawm kev nrhiav ib tus kws qhia lossis tus kws qhia uas muaj kev paub dhau los thiab tuaj yeem ua kom paub tseeb tias koj tab tom ua kom raug. Thiab yog tias koj tshiab rau HIIT, "ib txwm qhia tus kws qhia paub kom nws tuaj yeem saib xyuas koj daim ntawv," nws hais.

Tseem, nws yog ib qho tseem ceeb nrog koj lub plab yog tias qee yam tsis zoo. Miranda hais tias "Nco ntsoov mloog koj lub cev thiab mus rau qhov nrawm thiab siv tau zoo," Miranda hais. "Nws yooj yim kom tau txais kev zoo siab thiab kev sib tw ntawm cov chav kawm no, tab sis tsis txhob ua tus phab ej. Tsis muaj rep / sijhawm / PR tsim nyog raug mob. Tom qab tag nrho, xoom kev cob qhia tuaj yeem tshwm sim yog tias koj raug mob thiab tawm ntawm sab nraud. "

Ntsuam xyuas rau