Kalkuleta na Agogon HIIT da Tabata
Tsara motsa jikinka na lokuta da jimillar lokaci
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Kalkuleta na Agogon HIIT da Tabata
Horon motsa jiki mai ƙarfi da lokuta (HIIT) yana musanya lokutan aiki mai wahala da gajeren hutawa. Wannan mai tsarawa yana haɗa aikinka, hutawa, zagaye, saiti, hutawa na zaɓi tsakanin saiti da dumama/sanyaya jiki don ba da jimillar tsawon motsa jiki, tare da jimillar lokacin da kake ɓatawa kana aiki idan aka kwatanta da hutawa. Yi amfani da tsarin Tabata na gargajiya (daƙiƙa 20 na aiki, daƙiƙa 10 na hutawa, zagaye 8) ko ka gina EMOM ko da'irarka ka gani daidai tsawon lokacin da zai ɗauka kafin ka fara.
Tabata na gargajiya = daƙiƙa 20 na aiki, daƙiƙa 10 na hutawa, zagaye 8, saiti 1 (minti 4).
Yadda ake amfani da wannan na'urar ƙidayar lokaci ta HIIT
Saita daƙiƙun aiki da hutu, zagaye nawa ke yin saiti ɗaya, saiti nawa za ka yi, da hutu tsakanin saiti; ƙara ɗumama jiki da sanyaya jiki idan kana so, ko kuma ka danna saiti kamar Tabata 20/10×8. Mai tsarawa zai nuna nan take jimlar lokaci, jimlar aiki, jimlar hutu da adadin tazara, ba tare da rajista ba.
Yadda ake karanta sakamakonka
Jimlar lokaci = ɗumama + saiti × (zagaye × (aiki + hutu)) + hutu tsakanin saiti + sanyaya. Jimlar lokacin aiki ce ke haifar da daidaitawa, adadin tazara kuma yana gaya maka ƙoƙari mai wuya nawa ke jiranka. Tabata na gargajiya, daƙiƙa 20 na aiki da 10 na hutu a zagaye 8, mintuna huɗu ne kawai amma tazara takwas masu tsanani.
Kimiyyar da ke bayan tazara
HIIT yana musanya ƙoƙari kusa da mafi girma da hutu marar cika, don haka amfani da iskar oxygen ya kasance mai yawa kuma VO2 max yana ƙaruwa da sauri fiye da motsa jiki mai daidaito na tsawon lokaci iri ɗaya. Rabon aiki zuwa hutu na 1:1 zuwa 2:1 ya zama ruwan dare don VO2 max, kuma tsarin 2:1 da Tabata da abokan aikinsa suka bincika ya yi amfani da tubalan mintuna huɗu masu tsanani sosai. Abin da ke motsawa shine ƙarfi, ba tsawon lokaci ba.
Iyakoki da shawarwari masu amfani
Na'urar ƙidaya tana tsara lokaci, ba ƙoƙari ba: tazara na aiki ne kawai idan ka matsa da gaske a kowane sashe na aiki kuma ka gajarta hutu. Zaman HIIT biyu ko uku a mako sun isa tare da atisaye mai sauƙi, kuma sabbin farawa su huta tsawon lokaci. Koyaushe ka ɗumama, ka sanyaya kuma ka tsaya idan tsarin ya lalace. Don saita ƙoƙari da bugun zuciya, gwada na'urorin Target Heart Rate da Heart Rate Zone na CaloNote, duba ƙonawa da Exercise Calories kuma ka yi rikodi a manhajar CaloNote.
Tambayoyin da Ake Yawan Yi
- What is a HIIT and Tabata timer?
- A HIIT and Tabata timer calculates your full interval workout from the work, rest, rounds, and sets you set. Classic Tabata uses 20 seconds of work and 10 seconds of rest for 8 rounds, and the timer totals your overall workout length.
- How do I set up a Tabata workout?
- Enter 20 seconds work, 10 seconds rest, 8 rounds, and 1 set for a standard 4-minute Tabata block. The calculator instantly shows total workout time plus the combined work and rest minutes so you can plan multiple sets.
- How long should a HIIT workout be?
- Most effective HIIT sessions run 15 to 30 minutes including warm-up, since the high intensity makes longer sessions hard to sustain. Even a single 4-minute Tabata block can be demanding, so total length depends on your work-to-rest ratio and fitness level.