5 HIIT Hana Hana Pono ʻoe e hoʻoiho ai i kēia manawa

Anter

• ʻO ka polokalamu hoʻomaʻamaʻa DIY HIIT maikaʻi loa: J&J Official 7 Minute Workout
• ʻO ka ʻike hoʻomaʻamaʻa virtual maikaʻi loa: Nike Training Club
• ʻO nā hana hoʻomaʻamaʻa pilikino maikaʻi loa: Fitbit Coach
• ʻO ka polokalamu hoʻomaikaʻi ikaika HIIT ʻoi loa: Keelo
• ʻO ka Polokalamu Mea Pono Manuahi ʻOi Loa: 12-Minute Athlete
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Makemake i nā pono he nui o HIIT akā ʻaʻole maopopo i hea e hoʻomaka ai? Mahalo, piha ʻo Apple App Store a me Google Play i nā polokalamu e hāʻawi i nā hoʻolālā i hoʻohiki ʻia e hoʻoluhi iā ʻoe i ka hou, a ʻo ka hapa nui o kēia mau hana he hoʻomaʻamaʻa wā lōʻihi (HIIT).

No ke aha ʻoe e hoʻāʻo ai iā lākou: Ua hōʻike nā mea noiʻi ma ka Human Performance Institute ma Orlando he ʻehiku mau minuke HIIT hiki ke kōkua i ka hōʻemi ʻana i ka momona o ke kino me ka hoʻomaikaʻi ʻana i ka ʻike insulin, VO2 max (pehea ka hoʻohana ʻana o kou kino i ka oxygen), a me ka hoʻoikaika kino.

"ʻO ka ʻepekema ma hope o ka hoʻomaʻamaʻa ʻana he ʻehiku, 10-, a i ʻole 15 mau minuke he 100 pākēneka ke kani," wahi a Pete McCall, C.S.C.S., he physiologist hoʻoikaika kino ma San Diego. "Maikaʻi kēia mau polokalamu no ka poʻe makemake e hana i ka home a aʻo pehea e hui pū ai i nā hana paʻa."

Hoʻokahi wale nō ʻōlelo hōʻike: ʻoi aku ka maikaʻi o nā hoʻomaʻamaʻa HIIT e like me ka hana āu e hāʻawi ai iā lākou. "Inā hoʻoikaika maoli ʻoe iā ʻoe iho, inā ʻoe e ʻōlelo, 'E hana ana wau i ʻehiku mau minuke akā e hele au i ka hana paʻakikī e like me kaʻu freaking hiki,' ma laila kahi ehiku mau minuke e loaʻa ai kahi hopena nui," wahi a McCall. . (Pili: He aha ka ʻokoʻa ma waena o HIIT a me Tabata?)

He wahi hoʻomaka maikaʻi kēia mau polokalamu ʻelima no ka luʻu ʻana i ka honua DIY HIIT. "E hoʻohana iā lākou i mea hana aʻo," wahi a McCall. "E hāʻawi lākou iā ʻoe i kekahi mau manaʻo kaapuni maikaʻi loa, a hiki iā ʻoe ke hana mau i nā hoʻoponopono i kūpono iā ʻoe ke hele a ʻoluʻolu hou aʻe."

ʻO ka polokalamu hoʻomaʻamaʻa DIY HIIT maikaʻi loa: J&J Official 7 Minute Workout

Free, iTunes a me Android

Inā ʻoe e ʻimi ana e hoʻāʻo i kahi neʻe hou, ʻo kēia polokalamu (i hoʻolālā ʻia e ka luna o ka hoʻoikaika kino hoʻoikaika kino ma Johnson & Johnson Human Performance Institute) he waihona no 72 mau hana i hiki ke huikau a kūlike ʻia no nā ʻano hoʻoikaika kino he 1000. He kani ikaika iki? Hāʻawi ka HIIT workout app i 22 preset workouts, a i ʻole hiki iā ʻoe ke koho i kahi "hoʻomaʻamaʻa akamai" e pili ana i kahi loiloi o kou pae kino. ʻO ka mea hou aku, hāʻawi kēlā me kēia hoʻoikaika kino i nā leo leo i loko o ka hoʻomaʻamaʻa e kōkua iā ʻoe e mālama i ke ʻano kūpono. (ʻO kēia wana 30 cardio HIIT wīkī he mea pono ke ho'āʻo.)

ʻO ka ʻike hoʻomaʻamaʻa virtual maikaʻi loa: Nike Training Club

Free, iTunes a me Android

Makemake ʻoe e hana pū me nā mea hoʻomaʻamaʻa kaulana e like me Joe Holder a i ʻole Kirsty Godso? Hāʻawi ka polokalamu Nike Training Club ma luna o 175 mau hana manuahi-mai ka ikaika a me ka hoʻomanawanui i ka neʻe a me ka yoga-i hoʻoulu ʻia e nā mea haʻuki Nike, e like me Serena Williams a me Chloe Kim, a hoʻolālā ʻia (a hōʻike ʻia!) E nā mea hoʻomaʻamaʻa aʻoaʻo Nike. Hiki iā ʻoe ke hana i kahi hoʻolālā hoʻomaʻamaʻa pilikino e pili ana i kāu mau pahuhopu, a hoʻomaʻamaʻa ka polokalamu i kāu hana e like me kāu holomua. (I nā huaʻōlelo ʻē aʻe, ʻo ka nui o kāu hoʻohana ʻana i ka polokalamu, ʻoi aku ka maikaʻi e hāʻawi ʻia iā ʻoe.) Hele mai kēlā me kēia neʻe me kahi wikiō, no laila ʻike pono ʻoe i ka mea e hana ai inā he hana ia āu i hoʻāʻo ʻole ai ma mua.

ʻO nā hana hoʻomaʻamaʻa pilikino maikaʻi loa: Fitbit Coach

manuahi me nā kūʻai i-app, iTunes a me Android

Pono ʻoe i kahi Fitbit no kēia polokalamu hoʻomaʻamaʻa HIIT (a ʻoi aku ka maikaʻi o kahi wati Fitbit), akā pono ke kālā. Hoʻopilikino ʻo Fitbit Coach i kēlā me kēia hoʻomaʻamaʻa āu e hana ai ma o ka app ma o ka paipai ʻana i nā hoʻomaʻamaʻa e pili ana i ka hana o kēlā me kēia lā i mālama ʻia me kāu hāmeʻa. Hele mai nā hoʻolālā ʻehiku a 60 mau minuke me ke wikiō wikiō a me ke aʻo leo ʻana, a ʻo kāu pane ma hope o ka hoʻolālā e kōkua i ka polokalamu e hoʻoholo i ka paʻakikī e hoʻokuʻi iā ʻoe i ka manawa aʻe. ʻO ka hoʻonui ʻana i ka lawelawe uku no $ 39.99 loaʻa iā ʻoe i hoʻokahi makahiki holoʻokoʻa o ka noi, nā papahana i hoʻonohonoho ʻia e kōkua ai iā ʻoe e kani, e hoʻoliʻiliʻi, a i ʻole e ikaika. (Ua hui pū ʻo Fitbit me Adidas e lawe i nā hana pilikino i kou lima.)

ʻO ka polokalamu hoʻomaikaʻi ikaika HIIT ʻoi loa: Keelo

Manuahi; iTunes

ʻO nā haʻawina HIIT a pau a Keelo aia ma lalo o 20 mau minuke a ʻo ka hapa nui he paona kino wale nō, ʻoiai makemake paha kekahi i nā dumbbells, kettlebells, a i ʻole nā ​​​​mea hana haʻuki maʻamau. Eia nō naʻe, hiki iā ʻoe ke leka uila i ke kime aʻo no nā ʻōlelo aʻoaʻo e pili ana i nā koho ʻē aʻe a me nā ʻōlelo aʻo e pili ana i ka neʻe ʻana o ka hoʻomaʻamaʻa, nā mea kaupaona, a i ʻole ka hana e hana ai i kēlā lā. ʻO ka mea āu e hana ʻole ai, ʻo ia ka hopohopo e pili ana i kekahi mea koe wale nō ka hōʻoia ʻana e paʻi ʻoe i kou ikaika kiʻekiʻe - hōʻike ka app iā ʻoe i ka mea e hana ai me nā kuhikuhi wikiō.

ʻO ka Polokalamu Mea Pono Manuahi ʻOi Loa: 12-Minute Athlete

$ 2.99 me nā kūʻai kūʻai i loko o ka polokalamu, iTunes a me Android

Hāʻawi kēia polokalamu hana HIIT i nā hoʻomaʻamaʻa 185 i hana ʻia mai ka 35-plus bodyweight a me nā hana pono liʻiliʻi e hele mai me nā kuhikuhi piha a me nā hōʻike wikiō. Akā komo pū kekahi i ka manawa wā waena a me ka hola hoʻomaha no nā pono HIIT i mākaukau e hana i kā lākou mau hana ponoʻī. Inā hoʻomaikaʻi ʻoe i ka hale haʻuki ʻo Super Athlete no $ 4.99 i kēlā me kēia mahina, hiki iā ʻoe ke komo i 200 ʻoi aku ka nui o nā hoʻolālā HIIT, a me nā ʻike i kāu mau hoʻolālā hoʻoikaika pilikino a me nā mea hoʻomanaʻo e kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu.

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