I ēnei rā, nā te mea kua horapa te whakangungu wā roa (HIIT) ki te ao whakapakari tinana, kāore ngā mīhini oma i te noho hei taputapu aerobic noa iho, engari kua whanake hei taputapu ngaio e tautoko ana i te whakangungu hihiri me te whai hua. Mō ngā tohunga ahumahi e rapu ana i ngā otinga whakapakari tinana pono, ko te mahi tīmatanga me te whakamutu ohorere o ngā mīhini oma – arā, te kaha ki te tīmata tere me te mutu tonu – kua noho hei tohu matua mō te ine i tō rātou uara arumoni. Ka rukuhia e tēnei tuhinga te huarahi e tutuki ai tēnei mahi i ngā hiahia whakapakari tinana o ēnei rā, me te tātari i ngā mātāpono hangarau me te hiranga o te mākete kei muri.
Tuatahi, te pikinga ake o te whakangungu wā roa me ngā whakaritenga hou mō ngā taputapu
Mā te whakangungu wā roa-kaha ka whakarei ake i te mahi a te ngākau me te pukahukahu, ka tahuna te ngako, ā, ka whakanui ake i te manawanui o te uaua mā te whakawhiti i ngā wā poto o te whakangungu kaha-kaha me ngā wā whakaora poto. E ai ki te American College of Sports Medicine, kua riro te HIIT hei tētahi o ngā au whakapakari tinana tino tere te tipu puta noa i te ao, e kapi ana i te whānuitanga o ngā tāngata mai i ngā kaitākaro ngaio ki ngā kaiwhakamahi noa. Ko te kaupapa matua o tēnei momo whakangungu kei roto i te "wā-poto": me huri ngā kaitākaro i waenga i te tere me te pikinga i roto i te wā poto rawa, pērā i te tere tere ohorere mai i te hikoi puhoi ki te oma tere, kātahi ka tere te whakaheke tere ki te mutu. He maha ngā wā ka hangaia ngā mīhini oma kāinga tuku iho kia mahi i roto i te aratau maeneene me te haere tonu, kāore e taea te tu atu i ngā tīmatanga me ngā mutu ohorere maha, ka arahi pea ki te wera nui o te motuka, te paheke o te whitiki, te whakaroa rānei i te pūnaha whakahaere. Ko ngā mīhini oma arumoni, i tētahi atu taha, ka whakarite kia pai te whakawhiti i te wā o te mahi tere-rahi mā te whakarei ake i te mana motuka, te arotau i ngā pūnaha tuku me ngā waeine whakahaere atamai. Hei tauira, ko te akoranga HIIT paerewa ka uru atu ki te neke atu i te 20 huringa tīmatanga-mutu ohorere, he whakamātautau nui ki te pakari me te tere urupare o temīhini oma.
Tuarua, Tātari Hangarau o te Mahi Tīmatanga me te Whakamutu ohorere: He aha i nui ake ai ngā painga o ngā miramira arumoni
Ko te mahi tīmatanga-whakamutu ohorere ehara i te mea ko te wheako kaiwhakamahi anake, engari e pā tika ana ki te haumaru me te roa o te ora o ngā taputapu. Ko ngā mīhini oma arumoni e whakamahi ana i ngā motuka AC taipana teitei, me te kaha horsepower teitei neke atu i te 4.0HP. Ka taea e rātou te tere mai i te 0 ki te 16 kiromita ia hāora i roto i te 3 hēkona, ā, ka mutu katoa i roto i te 2 hēkona i roto i ngā āhuatanga ohorere. E whakawhirinaki ana tēnei mahi ki ngā pou hangarau matua e toru:
Te arotautanga o te pūnaha hiko:Ka taea e ngā motuka taipana-teitei me te hangarau puku auau rerekē te whakaiti i te ngaronga pūngao me te ārai i te taumaha o te ara iahiko e puta mai ana i ngā tīmatanga me ngā mutu pinepine. I taua wā, ka taea e te hoahoa wira rere taumaha te penapena i te pūngao nekeneke, kia pai ai te whakaterenga i te wā e whakatereterehia ana.
Te urupare a te pūnaha whakahaere:Ka aroturukihia e te tukatuka tohu mamati whakauru (DSP) ngā mahi a ngā kaiwhakamahi i te wā tūturu, ā, ka matapaetia ngā whakaritenga huringa tere mā roto i ngā rauropi. Hei tauira, ina huri whakarere te kaiwhakamahi i ngā aratau, ka whakatikatikahia e te pūnaha te putanga o nāianei hei ārai i ngā ohooho.
Te hoahoa whakapakari hanganga:Kua whakamatautauria te hanganga anga maitai, ngā whitiki ātete-mau me ngā waeine mimiti-ru o ngā tauira arumoni, ā, ka taea e rātou te tu atu i ngā pānga maha. E whakaatu ana ngā raraunga ka taea e te roanga o te huringa tīmatanga-mutu ohorere o ngā mīhini oma arumoni kounga teitei te neke atu i te 100,000 ngā wā, he nui atu i te paerewa 5,000 ngā wā o ngā tauira whare.
Ehara i te mea ka whakarei ake i te pono o ngā taputapu anake ēnei taipitopito hangarau, engari ka whakaitihia hoki ngā utu tiaki. Mō ngā whare takaro tinana, mō ngā pokapū whakangungu rānei, ko te tikanga he iti ake te wā kore mahi nā te hapa, ā, he nui ake te makona o ngā mema.
Tuatoru, Haumaru me te Wheako Kaiwhakamahi: Me pēhea te whakarite a te Tīmatanga me te Whakamutu ohorere i te whai huatanga o te whakangungu
I roto i te HIIT, ko te mahi a te tīmatanga-tū ohorere e pā tika ana ki te haumaru o te kaiwhakamahi me te whai huatanga o te whakangungu. Mēnā kāore i angitu te tīmatanga ohorere, ka paheke, ka whara rānei te uaua, engari mā te tīmatanga whakaroa ka whakararuraru i te auau whakangungu, ka pā ki te nui o te kaora e kainga ana.ngā mīhini oma whakaitihia ngā mōrearea mā roto i ngā tikanga e whai ake nei:
Pūnaha aukati ohorere:Ka taea e te kī haumaru aukume, te pātene aukati pā rānei te momotu i te pūhiko i roto i te 0.5 hēkona, ā, mā te whakamahi tahi me ngā papa pēki waku-teitei, ka tere te pēki.
Te whakatikatika i te mimiti ru hihiri:I te tīmatanga me te whakamutu tere-rahi, ka whakarerekē aunoa te pūnaha whakatārewatanga i te pakeke, ka mimiti i te kaha pānga, ka whakaiti i te pēhanga ki te hononga turi. E whakaatu ana ngā rangahau ka taea e te mimiti ru pai te whakaiti i te tūponotanga o ngā whara hākinakina mā te 30%.
Atanga urupare taunekeneke:Whakaaturanga wā-tūturu o te tere, te pikinga me ngā raraunga o te manawa, hei āwhina i ngā kaiwhakamahi ki te whakahaere tika i te wā okiokinga. Hei tauira, i muri i te mutunga o te wāhanga oma tere, ka taea e te taputapu te uru aunoa ki te aratau whakaora hei karo i ngā hapa whakahaere ā-ringa.
Ehara i te mea ka tutuki noa i ēnei mahi ngā whakaritenga a ngā kaiako ngaio mō te hoahoa papa akoranga, engari ka taea hoki e ngā kaiwhakamahi noa te mahi haumaru i ngā mahi uaua. E ai ki tētahi tohunga whakapakari tinana, "He rite te mīhini oma tere ki tētahi hoa whakangungu pono, e whakarato ana i te tiaki i a koe i ngā wero nui."
Tuawhā, Ngā Auahatanga o te Mākete me te Uara Pūtea: He aha te Mahi Tīmata-Mutu ohorere e Whakatau ana i ngā Whakataunga Hoko
I te pikinga ake o te tere urunga o te HIIT ki te mākete whakapakari tinana o te ao i ia tau, kei te neke haere te hiahia mō ngā mīhini oma arumoni mai i ngā "mahi taketake" ki ngā "mahi ngaio". E ai ki tētahi pūrongo a te Fitness Industry Association, neke atu i te 60% o ngā whare takaro arumoni e whakarārangi ana i te mahi tīmatanga-mutu ohorere hei tētahi o ngā tohu aromatawai matua e toru ina hoko taputapu. I ahu mai tēnei ia i ngā āhuatanga maha:
Ngā whakaritenga akoranga rerekē:Ko ngā akoranga whakapakari tinana hou pēnei i te whakangungu porowhita, te tabata rānei, e whakawhirinaki katoa ana ki te kaha urupare tere o ngā taputapu. Tērā pea kāore e taea e ngā mira reti kāore i tēnei āhuatanga te whakatutuki i te tere kaha o ngā akomanga rōpū.
Ōhanga mō te wā roa:Ahakoa te haumitanga tuatahi ki te arumoningā mīhini omahe teitei te āhua, ā, ka taea e tōna pakari teitei me te iti o te tere rahunga te whakaiti i te auau o te whakakapinga. E whakaatu ana ngā raraunga ko te roanga mahi toharite o ngā tauira kounga teitei ka eke ki te 7 tau neke atu, ā, ko te utu tiaki ā-tau he 40% te iti iho i ērā o ngā tauira whare.
Ngā pānga ki te pupuri mema:He hononga tika te maeneene o te wheako o te taputapu ki te pai o te kaiwhakamahi. E whakaatu ana tētahi rangahau karapu kua piki ake te tere whakahou o ngā mema i ngā wāhi e mau ana i ngā mīhini oma tere teitei mā te 15%.
Ki ngā kaiwhakatau ahumahi, ko te haumi ki ngā mīhini oma me ngā āheinga tīmata me te whakamutu ohorere ehara i te mea ko te whakapai ake i ngā taputapu anake engari he kōwhiringa rautaki hoki hei whakarei ake i te whakataetae ratonga.
Tuarima, Te Tirohanga ki te Ao Āmua: Me pēhea te Hanga Hou a te Auahatanga Hangarau i te Tūranga o ngā Wīra Tīra
Kāore anō kia mutu te whanaketanga o ngā mīhini oma i tēnei wā. Nā te whanaketanga o te Ipurangi o ngā Mea me te matauranga horihori, kua honoa pai te mahi tīmatanga-mutu ohorere ki ngā pūnaha atamai. Hei tauira, ka taea e ngā tauira arumoni o te whakatupuranga e whai ake nei te matapae i ngā nekehanga a ngā kaiwhakamahi mā roto i ngā pūoko koiora hei whakatutuki i te tīmatanga me te mutu "kore-whakaroa". Mēnā rānei, ka tātarihia ngā raraunga whakangungu mā roto i te tūāpapa kapua hei arotau aunoa i te mahere wā-poto. Mā ēnei auahatanga ka whakawhāiti ake te āputa i waenga i ngā taputapu me te nekehanga tangata, ka waiho ngā mīhini oma hei pūnga atamai tino nui i roto i te pūnaha HIIT.
Hei whakamutunga, i tēnei wā whakapakari tinana e whakahaerehia ana e te whakangungu wā roa-kaha, kua whanake te mahi tīmatanga me te whakamutu ohorere o ngā mīhini oma mai i te mahi tāpiri ki te whakaritenga matua. Ka whakauruhia te hangarau, te pūtaiao haumaru me te hoahoa wheako kaiwhakamahi hei whakarato uara pumau mō ngā Wāhi arumoni. Ko te whiriwhiri i tētahi mīhini oma e tino pai ana mō te HIIT ko te awhi i tētahi huringa i roto i te whai huatanga o te whakapakari tinana.
Wā tuku: Oketopa-21-2025