Kufike Ku-600 Amakhalori Ashisiwe Ngesikhathi Sokuzivocavoca

-Delile

• Lawa macebiso amangalisayo okufaneleka azosiza ekwandiseni amakhalori ashiswe ngesikhathi sokuzivocavoca ngemizila esebenza ngempumelelo kakhulu ye-cardio Workout.
• Izindlela Zokwenza I-Cardio Workout: Izindlela Ezintathu Zokushisa Amafutha
• Izindlela Zokwenza I-Cardio: Umqophi Womzimba Ophansi
• I-Cardio Workout Routines: I-Mega Calorie Blaster
• I-Cardio Workout Routines: Slimming Climp
• Zama le mikhuba emibi yokuzivocavoca umzimba ongayenza noma kuphi ukukhulisa amakhalori ashisiwe ngesikhathi sokuvivinya umzimba.
• Imizila YeCardio Workout: Inkambo Yokuvuselela Elliptical
• Buyekeza kwe-

Lawa macebiso amangalisayo okufaneleka azosiza ekwandiseni amakhalori ashiswe ngesikhathi sokuzivocavoca ngemizila esebenza ngempumelelo kakhulu ye-cardio Workout.

Sikubona ngaso sonke isikhathi ejimini: Umi lapho ubheke imishini uzama ukuthola ukuthi imuphi ozoba yisicefe esikhulu futhi akunikeze isibhaxha esikhulu semizamo yakho yokuzivocavoca. Noma umane ugibela phezu futhi ugcine ijubane elifanayo uze ungakwazi ukulimela omunye umzuzu.

Akumangalisi ukuthi abaningi bethu besaba ukuya ejimini! Sonke sidinga ukufaka injabulo- nemiphumela emuva ezinhlelweni zethu zokuzivocavoca umzimba, ngakho-ke sicele abaqeqeshi abaphezulu ngamathiphu abo okuzivocavoca asebenza kahle kakhulu kanye nemikhuba yabo yokuzivocavoca ukuze kuqhume amakhalori, kukhulise imetabolism yakho, kuqhume imisipha, futhi sikukhulule kulokho "Lapho kuzophela?" umcabango.

Imfihlo: Ungamane uguqule izinto njalo ngenyanga, zishintshe phakathi neseshini ngayinye.

Yenza ukuzivocavoca okuhlanu noma okuyisithupha kokulandelayo ezinsukwini eziyisikhombisa ezizayo (ngenkathi ubuka lokho okudlayo) futhi ungasho isikhathi eside kangako kuphawundi le-flab. Futhi kwazi bani, mhlawumbe sizokubamba umomotheka ngokuzayo lapho ushaya umshini wokunyathelisa!

Izindlela Zokwenza I-Cardio Workout: Izindlela Ezintathu Zokushisa Amafutha

Umqeqeshi UWendy Larkin, umphathi wokuziqeqesha, uCrunch, eSan Francisco

Okudingayo Intambo yokugxuma, ibhayisikili leqembu, ne-treadmill

Ama-calories Ashisiwe Ngesikhathi Sokuzivocavoca 450–500*

Amathiphu okuqina: "Ukushintshanisa izinhlobo ezahlukene zokuzivocavoca kukuvumela ukuthi uziphoqelele emikhawulweni yakho - bese ululama kafushane uphinde ukwenze futhi kulokho okokusebenza okulandelayo-ngenkathi usebenzisa yonke imisipha yakho," kusho uLarkin.

"Inezinyawo zombili, bese kancane kancane uqala ukushintshanisa izinyawo. Uma ungeke ukwazi ukwenza imizuzu eyi-10, gxumela izinguquko eziyi-10, bese uphumula imizuzwana engu-15. Faka izinguquko ezi-10 ngasikhathi uze ufike emizuzwini eyi-10. Uma uhamba ngebhayisikili , qala ngokumelana okwanele ukuze uzwe ukudonsa kancane kwesondo, bese ulikhulisa ukusuka lapho. Phakathi nezingxenye ezimile, gcina isinqe sakho phezu kwesihlalo nemilenze yakho phezu kwamaphedali."

*AMAKALORI SHISWE NGESIKHATHI SOKUZIVIKELA ASUKELWE KOWESIFAZANE ono-145-POUND.

Izindlela Zokwenza I-Cardio: Umqophi Womzimba Ophansi

Umqeqeshi UTracey Staehle, umsunguli we-Walking Strong Workout DVD (fitbytracey.com)

Okudingayo Umshini wokunyathelisa

Ama-calories Ashiswe Ngesikhathi Sokuzivocavoca 200*

Amathiphu okuqina: Lesi simiso se- "high" hill cardio esivamile senza umzimba wakho ophansi usebenze kanzima ngokwengeziwe, futhi lapho uhlanganyela ngokwengeziwe nalawo maqembu amakhulu emisipha, ama-calories owashisayo ngokwengeziwe. "Futhi, izinto ziguquka kaningi, ngakho-ke kufanele uhlale ugxilile - awukwazi ukubona indawo," kusho uStaehle. "Uhlale ubhekene nenselelo, kungakhathaliseki ukuthi ukuhamba ngesivinini egqumeni, ukugijima emgwaqeni, noma ukuhamba ngamaphaphu."

*AMAKALORI SHISWE NGESIKHATHI SOKUZIVIKELA ASUKELWE KOWESIFAZANE ono-145-POUND.

Manje thola amathiphu okuzivocavoca umzimba ukuze wandise amakhalori ashisiwe ngesikhathi sokuzivocavoca nge-mega calorie blaster cardio Workout! [Iheda = Amathiphu wokuzivocavoca angaphezulu kusuka ku-Shape ukukhulisa amakhalori ashile ngesikhathi sokuvivinya umzimba.]

I-Cardio Workout Routines: I-Mega Calorie Blaster

Bheka lokhu kusebenza okumangalisayo kwe-cardio okuzokusiza ukuthi uqhume ama-calories kude!

Umqeqeshi UPaul Frediani, umqeqeshi oqinisekisiwe wase-USA Triathlon, eNew York City

Okudingayo Iwashi elinesandla sesibili noma isitophuwashi

Ama-calories Ashiswe Ngesikhathi Sokuzivocavoca 300–600*

Amathiphu Wokuqina: Abagijimi nama-triathletes baprakthiza izinqubo zokujima ezibizwa ngokuthi "ukuqeqeshwa kwe-tempo" -ukugcina ukuqina okuyinselele kodwa hhayi kanzima kangangokuthi uzwa sengathi usuzodlula.

"Ngenye yezindlela ezinhle kakhulu zokuthuthukisa izinga lakho lokuqina, ijubane, nokuqina," kusho uFrediani. Futhi, usebenza endaweni ethile- cishe amaphesenti angama-80 wesilinganiso senhliziyo yakho enkulu (iya ku- shape.com/heartrate ukubala eyakho) - lokho kulungiselela kokubili amafutha akho namakhalori ashile ngesikhathi sokuzivocavoca umzimba.

Kuthatha ukuzijwayeza ukugcina ileveli yokuzivocavoca ye-cardio isikhathi eside, kepha le nqubo, efaka ukuqhuma kwejubane elincane, izokusiza ukuyikhonkotha. Yenza isimiso sakho sokujima kwe-cardio ungaphakathi noma ungaphandle ngenkathi uhamba ngebhayisikili, ugijima, noma uhamba ngesivinini. (Ungakwazi futhi ukuzivumelanisa cishe nanoma yimuphi omunye umshini we-cardio, kusukela ku-rower kuya ku-elliptical.)

* AMAKHALALELA ASETHA NGESIKHATHI WOKUQEQESHA ASEBENZELWE OWESIFAZANE ONAMAKHONO AMA-145.

I-Cardio Workout Routines: Slimming Climp

Umqeqeshi UNicki Anderson, umnikazi we-Reality Fitness, eNaperville, e-Illinois

Okudingayo Noma iyiphi ingcezu yemishini ye-cardio ekuvumela ukuthi ulungise ukumelana noma ukuthambekela

Ama-calories Ashisiwe Ngesikhathi Sokuzivocavoca 260–600*

Amathiphu Wokuqina: "Lolu hlelo lukukhipha lapho uhlala khona ngokunakekela njalo ukuthambekela kwengxenye yokuqala yesithathu yenqubo," kusho u-Anderson. "Ukujima okusebenzayo, ikakhulukazi imilenze yakho nezinqe, okumele zikunikeze amandla ukuthi ukhuphuke." Zama ukugcina ijubane elifanayo njengoba ukuthambekela kwakha kule mizila yokuzivocavoca ye-cardio ukukhulisa ama-calories ashisiwe ngesikhathi sokuzivocavoca, futhi unganciki phambili kakhulu (uma kufanele ubambe, sebenzisa ukukhanya okulula kakhulu).

* AMAKHALALELA ASETHA NGESIKHATHI WOKUQEQESHA ASEBENZELWE OWESIFAZANE ONAMAKHONO AMA-145.

Qhubeka ufunde ukuthola isethi yokugcina yamakhalori wokuqhumisa amathiphu wokuqina!

Zama le mikhuba emibi yokuzivocavoca umzimba ongayenza noma kuphi ukukhulisa amakhalori ashisiwe ngesikhathi sokuvivinya umzimba.

Lezi zindlela zokujima ze-cardio ezinamandla aphezulu zizovuselela i-metabolism yakho ukuze kwandiswe ama-calories ashiswe ngesikhathi sokuzivocavoca ukuze wakhe imisipha ezondile ukuze ube mncane, uqine wena.

Umqeqeshi Cat Manturuk, Isikhungo Sezemidlalo e-Chelsea Piers, eNew York City

Okudingayo Iwashi elinesandla sesibili noma isitophuwashi

Ama-calories Ashisiwe Ngesikhathi Sokuzivocavoca 130–300*

Amathiphu okufaneleka: "Ngitshela wonke amaklayenti ami ukuthi adinga ukufaka izikhawu - kungenye yezindlela ezingcono kakhulu zokushisa amafutha nokuthuthukisa izinga lakho lokuqina ngokushesha," kusho uManturuk.

Sonke sisheshisa imiphumela ekusebenzeni kwethu kwe-cardio, ngakho-ke yenza lo msebenzi kunoma yimuphi umshini, noma uhambe, ugijime, noma ibhayisikili ngaphandle (uma uhamba noma ugijima, thatha izinyathelo ezinde lapho uhlelo lufuna ukwandisa ukuthambekela noma ukumelana, noma uhlole amagquma endaweni yangakini kusenesikhathi).

"Esikhundleni sokuxokozela nokukhukhumeza, yenza ukuphefumula kwakho kube nesigqi ngokwengeziwe ngokuhogela nokukhipha umoya ngobude besikhathi obufanayo," kunezela uManturuk. "Uzothola umoya-mpilo omningi emaphashini akho ngenkathi ugcina umzimba wakho ukhululekile, ngakho uzokwazi ukusebenzisa amandla ngokuqhuma ngakunye."

* AMAKHALALELA ASETHA NGESIKHATHI WOKUQEQESHA ASEBENZELWE OWESIFAZANE ONAMAKHONO AMA-145.

Imizila YeCardio Workout: Inkambo Yokuvuselela Elliptical

Umqeqeshi UGeralyn Coopersmith, umphathi omkhulu kazwelonke, i-Equinox Fitness Training Institute, eNew York City

Okudingayo Umshini oyisiyingi

Ama-calories Ashiswe Ngesikhathi Sokuzivocavoca 250*

Amathiphu okuqina: "I-elliptical inikeza ukuzivocavoca okuhle kakhulu okushisa okuncane okushisa ama-calories amakhulu, kodwa akuzwakali sengathi usebenza kanzima njengoba wenza kwezinye izinhlobo zemishini," kusho uCoopersmith.

Njengoba le mishini engenamthelela ihluka ngomkhiqizi emazingeni awo okumelana nokuthambeka kwerempu, siye sakugcina lokhu kujima ngandlela thize; landela i-RPE nezinketho zomshini wakho ukukugcina endaweni efanele. "Uma ukhuphuka irempu, uzoshisa amakhalori amaningi," uyanezela.

Ungakhuphula amakhalori ashisiwe ngesikhathi sokuvivinya umzimba ngokusebenzisa izigaxa zezingalo futhi ucindezele ngempela futhi udonse igxathu ngalinye emisebenzini yakho yokuzivocavoca ye-cardio. Kepha uma ungazizwa uthanda ukuzisebenzisa noma ubambe kuphela ngenkathi ama-lever enza wonke umsebenzi, ungawjuluki. Vele usebenzise ukunyakaza kwengalo yemvelo: Pumpha izingalo zakho ngokungahambisani nemilenze yakho, okuphonsela inselelo nengaphakathi lakho.

*AMAKALORI SHISWE NGESIKHATHI SOKUZIVIKELA ASUKELWE KOWESIFAZANE ono-145-POUND.

Buyekeza kwe-