Mokhoa oa ho etsa Workout ea HIIT ea Elliptical (Hape, 2 ho Leka)

Litaba

• Melemo ea ho etsa li-Elliptical HIIT Workouts
• The Cons of Ho Etsa Elliptical HIIT Workouts
• Mokhoa oa ho rala boikoetliso ba Elliptical HIIT
• Elliptical HIIT Workouts ho Leka
• Metsotso e 35 Workout ea HIIT ea Elliptical
• Metsotso e 45 Workout ea HIIT ea Phiramete ea Elliptical
• Tlhahlobo bakeng sa

U fumana eng ha u tšela treadmill ka baesekele? Mochini o elliptical, mochini o sa bonahaleng o bonahalang o le bonolo ho fihlela o leka ho hokahanya ho sututsa le ho hula ha hao. Le ha elliptical e le setsi sa mokatong oa boikoetliso le khetho e tiileng ea pelo, mohlomong ha se mochini oa pele oo u nahanang ka ona ha ho tluoa thupelong ea nako e phahameng (HIIT).

Empa ke eng e etsang hore elliptical e be mochini o motle oa cardio hape e etsa hore e be ntle bakeng sa boikoetliso ba HIIT-haeba u bo etsa hantle. Mona ke kamoo.

Melemo ea ho etsa li-Elliptical HIIT Workouts

E 'ngoe ea lintho tsa bohlokoa tsa elliptical ke hore e na le tšusumetso e tlase haholo ebile ha e na boima. Seo ke tlatsetso e kholo "bakeng sa batho ba nang le meeli e sa ba lumelleng ho matha kapa ho ikoetlisa ka matla HIIT," ho bolela Jonathan Higashi, mokoetlisi ea netefalitsoeng ke NASM ho Life Time Laguna Niguel naheng ea California.

Empa li-cardio queen tse hlokang khefu ho tloha ho pheta-pheta kapa makholo a li-burpee le li-squat jump reps le tsona li ka fetola mochine ntle le ho fana ka melemo ea pelo le methapo. Botle ba elliptical ke hore u ka khona ho fetola khanyetso le ho sekamela ho u thusa ho fihla sehlohlolong sa hau hantle e le hore u holise boikoetliso ba hau, ho bolela Higashi. (Related: Ha ho hlokahale hore u etse Cardio ho theola boima ba 'mele - empa ho na le ho ts'oara)

Phuputso e 'ngoe ea 2010 e fumane hore u ka chesa lik'hilojule tse lekanang, ua sebelisa oksijene e lekanang (tekanyo ea mosebetsi oa pelo), 'me u phahamisa lebelo la pelo ea hau ka lebelo le tšoanang ho sa tsotellehe hore na u holim'a elliptical kapa treadmill. (E amanang: Ke hofe ho leng betere: Elliptical kapa Treadmill?)

Ho feta moo, elliptical e kenya matsoho a hau ka tsela eo baesekele e emeng kapa litepisi ha li etse joalo, e leng se etsang hore e be boikoetliso ba 'mele o felletseng. U sebelisa matsoho a mochini, "u ka khetha ho tsepamisa mohopolo ho sebelisa 'mele oa hau o kaholimo - ho kenyelletsa matsoho, mahetla, sefuba le mokokotlo - ho tsamaisa selikalikoe," ho bolela Erika Lee Sperl, setsebi sa kinesi le Setsebi se netefalitsoeng sa Ntlafatso ea Ts'ebetso ho Minneapolis, MN, MN. Ho letsetsa mesifa e mengata ho ka eketsa matla a ho ikoetlisa ka elliptical HIIT ka kakaretso. (BTW, mochini oa ho soka sekepe hape ke khetho e ntle bakeng sa tšusumetso e tlase, 'mele o felletseng.)

The Cons of Ho Etsa Elliptical HIIT Workouts

Ho na le litšitiso tse 'maloa tsa ho ea HAM mochining ona - eseng feela bothata bo etsahalang ha o sa khone ho etsa hore mochini le' mele oa hau o phalle hammoho ka nepo.

"E 'ngoe ea mathata a ho etsa elliptical HIIT Workout ke hore u lahleheloa ke melemo e ka bang teng ea' mele oa hau o tlameha ho ikamahanya le maemo le tšusumetso e behiloeng mesifa le manonyeletso a hau," ho bolela Higashi. Tšusumetso e bohlokoa hobane e beha khatello ea kelello maqaqailaneng, mangoleng, lethekeng le thekeng, hammoho le masapo a a hokahanyang, ho bolela Sperl. Oa hlalosa: "Ha e etsoa ka nepo, ka sebopeho se setle, le ka tekano, sekhahla se itseng se bohlokoa bakeng sa bophelo bo botle ba masapo." (Bona: Hobaneng ha ho matha ho ka ntlafatsa bophelo ba hau ba masapo)

U ntse u tsamaea ka sefofane se le seng ho elliptical, se ts'oanang le ho matha. Sperl o re: "Re tloaetse ho etsa ho hongata — bophelong ba rona ba letsatsi le letsatsi le mesebetsing e tloaelehileng - ka sefofaneng sa sagittal (ho ea pele le morao). "Ho ikoetlisa ka lifofane tse ngata tse tsamaeang-joalo ka pele (ho leba ka ho le letšehali ho ea ka ho le letona) le ho parola (ho kenyelletsa le metsamao e potolohang) - ho thusa ho bokella matla a mmele oa hau le ho thibela likotsi."

Mokhoa oa ho rala boikoetliso ba Elliptical HIIT

Khathatso e potlakileng: Boikoetliso ba HIIT bo entsoe ka linako tse khutšoane tsa boikoetliso bo matla bo lateloang ke linako tsa ho hlaphoheloa hampe. "Intensity" e ka lekanyetsoa ka lebelo, tlhahiso ea matla, lebelo la pelo, le mefuta e meng e fapaneng, empa e 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho e lekanya ke ka ho beha sekhahla sa hau sa matla (RPE) ho tloha ho 1 (e bonolo haholo / e nyenyane boiteko bo fokolang) ho 10 (boiteko bo boima haholo / bo boholo), ho bolela Higashi. Nakong ea nako ea hau e khuts'oane ea mosebetsi, o lokela ho sebetsa ho RPE ea tse robong kapa tse leshome. (Ha ua itokisetsa ho sebetsa ka thata joalo? Nahana ka boikoetliso bona ba elliptical bakeng sa ba qalang.)

Iphuthumatsa: Joalo ka boikoetliso bo bong le bo bong, ho futhumala ho bohlokoa haholo-holo hobane u haufi le ho ikitlaetsa ka hohle. "Mofuthu oa hau o lokela ho nka metsotso e robeli ho isa ho e 12 kae kapa kae mme o kenyeletse keketseho butle butle hore qetellong ea mofuthu, RPE ea hau e fihle ho tse supileng ho tse 10," ho bolela Higashi. Seo se bolela hore u ka khona (empa mohlomong u se ke ua) ba le moqoqo, 'me mohlomong u se u qalile ho fufuleloa. "Seo se thusa ho eketsa mocheso oa 'mele oa hau, phallo ea mali le tšebeliso ea mafura, e tla u thusa ho sebetsa nako e telele le ho feta," ho hlalosa Higashi. Latela ho futhumatsa ha hao ka nako ea ho hlaphoheloa ea metsotso e 'meli ho isa ho e mehlano ho etsa hore' mele oa hau o be le boikoetliso ba 'nete.

Bolelele: Mabapi le hore na boikoetliso ba hau ba HIIT bo lokela ho nka nako e kae, bonyane ba metsotso e 10 (ho sa balloe mofuthu!) E ka sebetsa, ho bolela Sperl. Higashi o phaella ka ho re: "Seo se ka aroloa ka linako tse ling ho fihlela metsotso e mene hammoho le metsotsoana e mehlano ho isa ho e 10." (E amanang: Ke phapang efe lipakeng tsa HIIT le Tabata?)

Likhaohano: Ha ho tluoa ka linako, sebaka se setle sa ho qala ke ka mosebetsi oa ho phomola karolelano ea 1: 1-ke hore. Metsotsoana e 30 ea mosebetsi e lateloe ke phomolo ea metsotsoana e 30. Empa ho latela boemo ba hau ba boikoetliso, o kanna oa batla ho fetola sekhahla seo. Higashi o re: "Haeba u sa qala, u ka 'na ua hloka ho fokotsa mosebetsi le ho eketsa linako tsa ho phomola ho etsa karo-karolelano ea 1: 2 (ke hore, metsotsoana e 30 ea mosebetsi o lateloa ke motsotso o le mong oa phomolo). "Haeba o batla ho iphephetsa, o ka khetha ho etsa mosebetsi o mongata o phomotse hanyane (ke hore, motsotso o le mong oa ts'ebetso o nang le metsotsoana e 30 ea ho hlaphoheloa)." (Boloka sena sohle kelellong haeba u nka boikoetliso ba hau ba HIIT ho treadmill kapa track, hape.)

Pholoso: Mme o seke oa tlola kapa oa khutsufatsa linako tsa hau tsa ho fola! "Haeba u hlile u e sutumetsa 'me u fihla RPE ea 9-10 nakong ea linako tsa mosebetsi oa hau, e letsetse tlase ho 6-7 (kapa esita le tlase) nakong ea likarolo tse kantle," ho bolela Sperl. Seo se fa nako ea ho otla ha pelo ea hao nako ea ho fokotseha le 'mele oa hau ho hlakola lihlahisoa tsa metabolism-carbon dioxide le lactate - hore o tle o khutlele boemong boo bo phahameng boo o neng o bo sithabetsa.

Elliptical HIIT Workouts ho Leka

U ikemiselitse ho leka boikoetliso ba elliptical HIIT? Leka e 'ngoe ea mekhoa ena e' meli e ka tlase, kapa e sebelise e le moralo oa ho iketsetsa boikoetliso ba hau ba elliptical HIIT. Karolo e molemohali: Kaha li thehiloe ho RPE (eseng boemo ba ho sekamela kapa ho hanyetsa) u ka fetolela boikoetliso bona ba HIIT ho mechini e meng ea cardio, joalo ka seketsoana kapa treadmill, hape.

Metsotso e 35 Workout ea HIIT ea Elliptical

U ka fetola bot ho sekamela le ho hanyetsa leha ho le joalo u hloka ho fihlela RPE e lakatsehang ho tloha ho 1-10 (ka 10 e le boiteko bo boholo).

• Ho futhumala (metsotso e 10):
  • Metsotso e 2: RPE ea 3
  • Metsotso e 2: RPE ea 4
  • Metsotso e 2: RPE ea 5
  • Metsotso e 2: RPE ea 6
  • Metsotso e 2: RPE ea 7
• Pholoso: Metsotso e 5, RPE ea 3-4
• HIIT Workout (metsotso e 20, karo-karolelano ea ho phomola ea 1: 1):
  • Metsotso e 1: RPE ho 9-10 ho tse 10
  • Metsotso e le 1 (hlaphoheloe): RPE of 3-4 out of 10
  • Pheta makhetlo a 10

Metsotso e 45 Workout ea HIIT ea Phiramete ea Elliptical

Ka ho bapala ka nako ea likhaohano, o ntse o sebetsa ka 1: 1 mosebetsi ho phomola, empa o phephetsa 'mele oa hau ho boloka nako e telele ea' on 'ho aha matla a hau. (PS U ka etsa mokhoa oa ho ikoetlisa oa HIIT ka piramide ka boikoetliso ba 'mele.)

• Ho futhumala (metsotso e 10):
  • Metsotso e 2: RPE ea 3
  • Metsotso e 2: RPE ea 4
  • Metsotso e 2: RPE ea 5
  • Metsotso e 2: RPE ea 6
  • Metsotso e 2: RPE ea 7
• Pholoso: Metsotso e 5, RPE ea 3-4
• Boikoetliso ba HIIT (metsotso e 30):
  • 1:00 ho fihlela / 1:00 theoha
  • 2:00 ka / 2:00 theoha
  • 3:00 ho fihlela / 3:00 theoha
  • 4:00 ho fihlela / 4:00 theoha
  • 5:00 ka / 5:00 e theotsoe

Tlhahlobo bakeng sa