Kev siv cov kev ua haujlwm yog kev siv lub cev ua haujlwm ntawm kev ua haujlwm uas ua rau lub plawv siab, ua pa nyuab, kev xav tsis zoo, thiab kev haus cov pa oxygen.
Cov kws qhia thiab cov kws kho mob qee zaum kuj siv cov 'ntsuas ntawm kev ntsuas' zoo li Borg Scale, uas feem ntau tus neeg txoj kev xav ntawm kev ua hauj lwm nyuaj ntawm 1-10 (thiab qee zaum 1-20).
Yim los yog cuaj ntawm kaum yuav muaj kev siv khov siab heev, tsib los yog rau qib siv thiab peb lossis plaub, tsis muaj qhov siv. Txawm hais tias koj tuaj yeem tham tau zoo los tsis txhob qoj ib ce los kuj siv raws li kev ntsuas.
Txawm li ntawd los, kev siv kev kawm siab tsis yog ib qho kev ntsuas ntawm kev tawg ntho ntawm kev kawm ntawm lub plawv siab siab, nws tuaj yeem txhais kom muaj cov ntsiab lus tseem ceeb. FITT acronym rau workouts sawv ntsug rau Zaus, Tsawg, Sij Hawm, Hom. Kev cob qhia ntawm> 90% ntawm siab tshaj plawv rau 20 feeb ntawm kev kawm ua haujlwm (interval) kev kawm siab, tab sis khiav ceev 45 feeb, qhov txawv ntawm cardio ntawm> 80% ntawm lub siab ntau tshaj yog kev kawm ntawm lwm hom kev kawm. Kev kawm lossis kev sib tw sib txawv tsis yog tib hom kev kawm 'siab-siv'. Koj yuav pom tau hais tias qhov no muaj qhov cuam tshuam rau kev mob roj thiab tom qab qoj ib ce siv zog.
Raws li txoj cai dav dav, HIT stands rau kev siv kev kawm ua ib txoj haujlwm hnyav uas tau hloov mus rau xyoo 1970 thiab 80s.
HIIT sawv cev rau kev siv lub sijhawm luv lossis kev kawm sib txawv, kev siv cov lus qub uas sawv cev rau kev ua si xws li kev ua kislas li tiam sis nws tau nrov ua ib yam tshiab rau cov kws qhia xyaum ua haujlwm nyob rau lub sijhawm nyuam qhuav dhau los. Taug qab workouts feem ntau yog HIIT.
High-Intensity Luj Kev Cob Qhia (HIT)
Lub hauv paus ntsiab lus ntawm HIT, raws li nws siv rau kev cob qhia kev hnyav, muaj raws li nram no:
- Hloov rov qab thiab poob nrog lub thawv uas yuav ua rau cov leeg tsis ua hauj lwm tom qab txhua qhov teeb meem. Qhov no txhais tau hais tias xaiv qhov hnyav hnyav li qhov hnyav li 8 rau 12 rov ua dua ntawm ib ce. Koj cov leeg yuav tsum hnyav nrog qaug zog thiab lactate kawg ntawm koj cov teeb.
- Vim tias qhov kev siv siab siab, HIT cov neeg txhawb siab hais tias tsawg dua cov khoom yuav tsum xav tau thiab yog li tsawg lub sij hawm yuav tsum tau ua hauv qhov kev ua si hauv chav ua hauj lwm thiab kom ua tau ntau dua ntawm cov kev ua hauj lwm nrog tsawg dua thiab ntau dua.
Nrov ce regimens zoo li CrossFit emulate hom metabolic kev kawm rau qee qhov twg. Tab sis CrossFit yog lub zog qoj ib ce; Tsis txhob ua yuam kev ntseeg tias koj tuaj yeem yog ib tus neeg khiav dej num khiav nrig lossis nqa lub Olympic nrog CrossFit thiab cov kev pab cuam zoo sib xws. Kev siv kev kawm siab tsis yog khawv koob!
High-Intensity Interval Training (HIIT)
Ib qho piv txwv ntawm kev xyaum ua HIIT yuav yog 15 sprints ntawm 70 meters ntawm ntau dua 90% pom tias siv dag zog nrog 60 feeb nyob nruab nrab ntawm. Koj kuj tseem yuav xam ntxiv thiab siv lub siab ntsuas saib ua haujlwm ntawm feem pua ntawm cov nyiaj siab tshaj plawv.
Koj kuj tseem khiav tau 40 feeb ntawm qhov siab tshaj 80% qhov siab tshaj plaws lossis muaj xws li kev sib tw ua ke ntawm koj tus kheej.
Fartlek yog luv me ntsis tawg ntawm siab dua thaum lub sij hawm ntev cardio workouts. Piv txwv, txhua txhua ib nrab mais koj yuav nce siab zuj zus los ntawm 20% rau ib feeb. Kev siv kev siv ntau tshaj yog tsis tshwj xeeb txog cov sij hawm luv luv.
Rog hlawv thiab tom qab hlav
Nyob rau hauv xyoo tas los no, ntau cov kev tshawb fawb tau tshwm sim kom pom tias HIIT kev cob qhia, Tabata style, hlawv roj ntau dua li steady-state cardio, feem ntau, lawv hais, vim tias muaj zog tom qab cov qoj ib ce fat burning , los yog tom qab lub pob zeb. Ntawm tag nrho, cov kev tshawb fawb no tsis zoo tswj; lawv tsis piv cov kev kawm siv nrog kev kawm aerobic ntawm qhov sib xws sib xws.
Thaum kawg, txoj haujlwm ua tiav tseem yog qhov tseem ceeb tshaj, thiab aerobic khiav ntawm thaj chaw li 75-80% siab tshaj plaws ntawm lub plawv dhia 30 feeb lossis ntau dua, zoo heev rau roj hlawv.
Qhia txog HIT thiab HIIT
Txoj kev cob qhia ua rau koj tso cai rau koj ua haujlwm ntau dua hauv lub sijhawm luv luv. Qhov no yuav pab tau rau cov neeg tsis muaj hauj lwm nrhiav kev qoj ib ce. Sab qis yog qhov kev raug mob ntau dua tshwm sim ntawm kev siv zog ntau dua thiab tagnrho ntawm kev kawm. Ntxiv thiab, nws tsis yog khawv koob; koj tseem xav tau kev tshwj xeeb rau cov xwm txheej zoo li triathlon thiab marathon, uas txhais tau ntau ntau mais.
Qhov kev ua kom zoo tshaj yog ua tiav thaum koj ua haujlwm rau tag nrho peb yam: qhov taw qhia, cardio, thiab cov sijhawm. Rau qhov poob phaus, sib dhos rau tes taw nrog txoj kev aerobic yuav pab koj tswj cov leeg, uas muaj qhov sib ntxiv ntawm metabolic. Cov kev cob qhia luv luv muab kev qoj ib ce. Yog li, tag nrho peb yuav tsum tau xyaum.