低體能HIIT訓練


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為了減肥,我正在嘗試HIIT。但是問題是我的耐力很低。

我不能跟上大多數練習超過幾分鐘的時間。我有辦公桌工作,而且沒有太多時間投入運動(每天最多30分鐘左右)。因此,HIIT似乎是我減肥的最佳選擇。

但是低耐力很快就會殺死能量。我可以在短時間內(10-20分鐘/天)進行一些綜合鍛煉,同時又減輕了最大重量(一般意義上)?

如何隨著時間的推移改善我的耐力(到目前為止,我已經嘗試在飲食中添加增強耐力的食物,例如蘋果,香蕉)

N.B:最初,我也有輕微的腳痛,所以我每三天休息一下,休息一下肌肉。

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What HIIt are you doing? Some HIIT such as jump roping 20 seconds on 10 seconds off is easier than say, sprinting for 20 seconds jogging for 10? You can start with easier HIIT if you'd like but to improve whatever you're doing...

Stamina comes in the form of aerobic capacity, lactic capacity, alactic capacity, and muscular endurance. They all play a part in any type of cardio, but they come into play at different times. Capacity is the length at which an energy system can last. Generally, alactic energy system lasts 10 to 20 seconds, lactic 30 to 90 seconds, aerobic, 90 seconds plus. The work ratio is also important work-to-rest.

Alactic: 1:10 or 1:5 Lactic: 1:2 or 1:1. Aerobic:2:1 (or greater, such as 20:1, 30:1,etc)

Doing the math,HIIT is kind of an odd egg and uses a combination iof both aerobic and anaerobic. If uses an aerobic work-to-rest ratio but is mostly anaerobic intensity. If you can only last a few minutes, you might be weak in both. How is your regular cardio, can you jog 20 to 30 minutes straight without rest? If not, I'd suggest adding jogging a few times a week to enhance your aerobic capacity. In addition to this you can try circuit training or metabolic conditioning workouts. Unfortunately if you can only last a few minutes doing HIIT these might be difficult but it'll be easier than HIIT.

To increase your anaerobic, it's mostly the lactic energy system at play. You can do anaerobic exercises such as battle ropes, kettlebell swings, box jumps, jump ropes, etc.. really a high intensity cardio. Avoid sprinting. The exception to HIIT being that you're using the proper work-to-rest ratio. So do a high intensity cardio exercise for 60 seconds, than rest 60 seconds(or 120 if you're weak). Do about 10 sets of that. This could be 60 second jump ropes, etc.. just make sure you are using a high intensity with it.. for example jump rope as much as you can in 60 seconds, don't go at a relaxing pace. Regular weightlifting with a 1:2 work-to-rest ratio can also help.