Izinto Ezi-4 Ezibalulekile Zokunciphisa Isisindo

-Delile

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Ebusweni bayo, ukwehla kwesisindo kubonakala kulula: Inqobo nje uma ushisa amakholori amaningi kunalokho okudlayo, kufanele uchithe amakhilogremu. Kepha cishe noma ngubani oke wazama ukubuyisa okhalweni lwakhe angakhomba emasontweni noma ezinyangeni lapho kubonakala kungasebenzi ngaleyo ndlela. Nazi izibalo ezine ezibalulekile zokukusiza uhlangabezane nezinhloso zakho zokwehlisa isisindo.

Isibalo sekhalori sansuku zonke

Uma usulazi izinga lakho le-Resting Metabolic [lizoxhuma kokuthi: Ukulawula Isisindo Sakho: Amakhalori Ngokuqhathaniswa nama-Calories Out], uzodinga ukulandisa ngomsebenzi womzimba ukuze unqume inani eliphelele lamakholori owasebenzisa usuku ngalunye. Lapha, i-equation iyindlela ewusizo kakhulu yokukala ukusha kwekhalori yakho. Phindaphinda i-RMR yakho ngento efanele yomsebenzi:

Uma uhlala phansi (umsebenzi omncane noma awunawo) - RMR x 1.2

Uma usebenza kancane - RMR x 1.375

Uma usebenza ngokulingene (ukuzivocavoca okulingene / ezemidlalo izikhathi 3-5 ngesonto) - RMR X 1.55

Uma usebenza kakhulu - RMR x 1.725

Inombolo oyitholayo imelela inani eliphansi lama-calories odinga ukulidla nsuku zonke ukuze ugcine isisindo sakho samanje. Abaphenyi bakholelwa ukuthi kufanele ushise cishe ama-calories angama-3 500 ukuze ulahlekelwe yikhilogremu lamafutha, ngakho-ke ukuze wehlise iphawundi elingu-1 ngesonto, isilinganiso esiphephile sokulahlekelwa isisindo, uzodinga ukudla noma usebenzise indlela eya ekushodweni kwamakhalori angama-500 nsuku zonke .

Ukushaya kwenhliziyo okuphezulu

Ukushaya kwenhliziyo okuphezulu isilinganiso samandla omzimba wakho wokusebenzisa umoya-mpilo, futhi kulingana nenani lezikhathi inhliziyo yakho ebingashaya ngazo ngomzuzu ukube ubugijima ngokushesha ngangokunokwenzeka. Ngenkathi izivivinyo ezinembe kakhulu zenziwa ebhodini, indlela engenzeka kakhulu yokunquma le nombolo ifaka isibalo esenziwe ngabaphenyi eNyuvesi yaseColorado eBoulder.

Ukuthola umbono wesilinganiso senhliziyo yakho esiphezulu, abacwaningi bancoma ifomula elandelayo: 208 - 0.7 x age = isilinganiso senhliziyo max. Isibonelo, owesifazane oneminyaka engu-35 ubudala angaba nesilinganiso esiphezulu senhliziyo esingu-183.5. Bona i-Target Heart Rate (ngezansi) ngezindlela zokusebenzisa lesi sibalo ukunquma ukuzivocavoca umzimba kwakho okweqile kokwehlisa isisindo.

Izinga lokushaya kwenhliziyo eliqondiwe

Enye inganekwane eqhubekayo mayelana nokuzivocavoca ukuze ulahlekelwe isisindo ukuthi ukuvivinya umzimba okuphansi - ukusebenza ngaphansi kwamaphesenti angu-55 wezinga eliphezulu lenhliziyo yakho - kuyindlela engcono kakhulu yokushisa amafutha. Ngenkathi umzimba wakho uvutha kakhulu iphesenti ama-calories avela kumafutha lapho isilinganiso sakho senhliziyo siphansi, inani eliphelele lama-calories owasebenzisayo ngesikhathi sokuzivocavoca yilokho okubalulekile. Eqinisweni, abanye ososayensi bakholelwa ukuthi ukuvivinya umzimba ngamandla kushisa ama-calories engeziwe kokubili ku-treadmill nangaphandle. Ucwaningo kujenali I-Metabolism-Clinical kanye nokuhlola kusikisela ukuthi ukushisa emva kokuzivocavoca umzimba kuhlala isikhathi esiphindwe kathathu (kufika emahoreni angama-101? ama-2!) kulabo abasebenza ngamaphesenti angama-75 wesilinganiso senhliziyo yabo esiphezulu kunalabo abasogwini ngamaphesenti angama-50.

Uma usaqala, lwela ukuba phakathi kwamaphesenti angama-50-70 wezinga lokushaya kwenhliziyo yakho (mane uphindaphinde isilinganiso sakho senhliziyo ngo-0.5 no-0.7). Imonitha yokushaya kwenhliziyo enebhande lesifuba, ebiza phakathi kuka-$80-$120, iyindlela engcono kakhulu yokusho ukuthi ukukho okuqondiwe. Kepha ukubamba kwenhliziyo emishinini eminingi yokuzivocavoca kuyisikhundla esihle. Zisebenza kahle kakhulu uma izandla zakho zimanzi kancane ngomjuluko (amanzi asiza ukwenza amasiginali kagesi asuka enhliziyweni yakho), izingalo zakho zisamile futhi ukubamba kwakho kulula.

Ukuzivocavoca okuthuthukile kufanele kudubule okungenani amaphesenti angama-70 wesilinganiso senhliziyo yabo, kepha ungadluli ngaphezu kwamaphesenti angama-92. Kuleli qophelo, iningi lethu liwela umkhawulo wethu we-aerobic, ngokusho kocwaningo lwakamuva olwenziwe ngabaphenyi base-University of Birmingham, eNgilandi. Cishe wonke amakhalori akho ashile avela kumacarbohydrate agciniwe. Cishe ngemuva kwehora kulelo jubane (kuya ngokuthi ugcina ama-carbs amangaki), imisipha yakho izophela uphethiloli, ikwenze uzizwe ubuthakathaka futhi unekhanda eli-fuzzy - isipiliyoni sabadlali abasibiza ngokuthi "ukushaya udonga."

Amaphesenti amafutha omzimba

Ngaphandle kokuzivocavoca, uma usufinyelele iminyaka yakho yokuzalwa engama-25 uzoqala ukulahlekelwa isisindo esithambile futhi esikhundleni saso namafutha ngesilinganiso esingafika kumaphesenti angu-3 ngonyaka. Ngeminyaka engama-60, owesifazane ongasebenzi angaba nesisindo esifanayo njengoba enza eneminyaka engama-20, kodwa abe namafutha omzimba aphindwe kabili. Amafutha omzimba amaningi, ikakhulukazi ezindaweni ezifana nesisu, aya ngokuya eqashelwa njengengozi ebalulekile kubabulali abanjengesifo senhliziyo nesifo sikashukela.

Kungakho ochwepheshe manje bephakamisa ukuthi abesifazane balahle isisindo somzimba njengophawu lokufaneleka futhi babheke ukwakheka komzimba njengegeji engcono yokuthi baphile saka kangakanani. Indlela esebenzayo nenembile kakhulu yokukala amafutha omzimba ukuhlolwa kwe-caliper yesikhumba. Lokhu kungaba okunembe okungafika kumaphesenti angama-96 uma isilinganiso sokuhlola okuthathu sisetshenziswa futhi kwenziwa umhloli onesipiliyoni. Isivivinyo sinikezwa emajimini amaningi. Kodwa-ke, imiphumela kubantu abanemibala ingase ihlanekezelwe ngamaphesenti angu-1-3 engeziwe ngenxa yokuthi amafomula asetshenziswa kakhulu kumakilabhu ezempilo asuselwa ocwaningweni olwenziwa ngokuyinhloko ezifundweni ezimhlophe.

Ukuze uthole ukufaneleka okungcono kakhulu, isifundo ku Udokotela Nezemidlalo ikhomba ebangeni elifanele lephesenti lamafutha omzimba eliphakathi kuka-16 no-25. Ngaphansi kwamaphesenti ayi-12 angaba yingozi empilweni yakho, kuyilapho amaphesenti angaphezu kwama-32 ekubeka engcupheni enkulu yezifo nesikhathi esifushane sokuphila.

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