Ingabe Ukuhlola Ukufaneleka Okuqondene Nakho Kuyakufanelekela?

-Delile

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Kunendlela entsha yokufaneleka, futhi iza nenani eliphakeme kakhulu—sikhuluma ngo-$800 kuya ku-$1,000 hefty. Kubizwa ngokuthi wukuhlolwa kokuqina komzimba - uchungechunge lwezivivinyo zobuchwepheshe obuphezulu kufaka phakathi i-V02 max test, ukuphumula kwesilinganiso sokulinganisa, ukuhlolwa kwamafutha omzimba, nokuningi-futhi kuyavela ezindaweni zokuzivocavoca ezweni lonke. Njengombhali wokufaneleka futhi oqede i-marathon izikhathi ezine, ngizwe okuningi ngalokhu-kodwa angikaze ngibe nayo mina.

Ngemuva kwakho konke, kulula ukucabanga ukuthi, "Kepha sengivele ngivocavoca umzimba njalo, ngidla kahle kakhulu, futhi ngisesisindo somzimba esinempilo." Uma lokho kuzwakala njengawe, noma kunjalo, ochwepheshe bangakutshela ukuthi ungaba ngumqokelwa ofanelekile walolu vivinyo.

Kanjani? “Izikhathi eziningi abantu abafaneleka kakhulu, abagqugquzelekayo mhlawumbe ngenxa yokuthi ukuzilolonga kwabo sekuphelile noma bengenawo umqondo wangempela wokuya endleleni,” kusho u-Rolando Garcia III, umphathi we-E ekhethekile e-Equinox, owathi, ngokuhlolwa kokufaneleka kwe-Equinox T4, anikeze. abantu bahlolelwa izivivinyo eziyisishiyagalombili kuya kweziyisishiyagalolunye ukuze banikeze ukuqonda okwengeziwe ngezinyathelo zezempilo.

Ngisho nangokwengeziwe: "Kunezinhlelo eziningi zokuqeqesha ezinhle laphaya, kodwa wonke umuntu uhlukile. Nakuba okuthile kungase kusho ukuzivocavoca ngamaphesenti angu-50 wezinga eliphezulu lenhliziyo yakho, kungase kudingeke ube ngamaphesenti angu-60 ngoba umkhawulo wakho uhlukile, "kusho. UNina Stachenfeld, Osebenza naye e-Yale's John B. Pierce Lab lapho enza khona ukuhlola okunjalo. "Ngeke wazi ngaphandle kwedatha esingakunika yona."

Ngemva kokuzwa yonke i-hype, ngama e-Equinox ukuze ngizitholele ukuhlolwa. Imiphumela: Nganginayo kakhulu ukufunda ngokufaneleka kwami.

Ukuhlolwa kwe-RMR

Igoli: Lokhu kuhlolwa kuthola ukufundwa kwesilinganiso sakho sokuphumula se-metabolic, okusho ukuthi mangaki amakholori owashisa ngesikhathi uphumule ngosuku olulodwa. Kwakudinga ukuthi ngiphefumulele kushubhu imizuzu eyi-12 ngivale ikhala lami ukukala inani lomoya-mpilo omzimba wami owusebenzisayo nokuthi ukhipha kangakanani isikhutha somzimba wami. (Isifundo esisheshayo sesayensi: I-oksijeni ihlangana nama-carbohydrate namafutha ukwenza amandla, futhi ukuwohloka kwalawo ma-carbs nokukhiqiza kukhiqiza i-carbon dioxide.) Lolu lwazi lungakusiza ugcine amathebhu ekudleni kwakho kwansuku zonke-uma wazi ukuthi mangaki amakhalori okushisayo ekuphumuleni, ungalinganisa ukuthi kungakanani ongakudla, kunokuba ushiye "izilinganiso" ezingakulungela noma ezingakulungeli.

Imiphumela yami: 1,498, engatshelwa ukuthi ilungele usayizi neminyaka yami (maphakathi neminyaka engu-20, 5' 3", namaphawundi angu-118). Lokho kusho ukuthi ngizogcina isisindo sami uma ngingadla amakhalori angu-1,498 ngosuku, ngisho noma ngingawasebenzisi. Anginyakazi nhlobo. Kodwa ngatshelwa ukuthi ngingangeza ama-calories angama-447 kuleyo ngqangi ngenxa yendlela yami yokuphila (ukuhamba ngiye nokubuya esitimeleni futhi ngime edeskini elimi). Ngezinsuku zokuzivocavoca umzimba, ngingangeza amanye ama-calories angu-187 , okusho ukuthi ngidla ama-calories angama-2 132 ngosuku ngaphandle kokuthola isisindo. hamba ngaphezulu.) Ngale miphumela, ungabona futhi ukuthi ungakanani amafutha uma uqhathanisa ne-carbs oyishisayo-inkomba yokucindezeleka, uGarcia ungitshela.

Ukuhlolwa Kwamafutha Omzimba

Umgomo: to ulinganise amafutha angaphansi kwesikhumba (amafutha angaphansi kwesikhumba, alinganiswe ngokuhlolwa okujwayelekile) kanye namafutha e-visceral (amafutha ayingozi kakhulu azungeze izitho zakho).

Imiphumela yami: Ngokusobala, amafutha ami angaphansi kwesikhumba ahle kahle: amaphesenti angu-17.7. Noma kunjalo my okuphelele amafutha omzimba aphezulu kakhulu ngamaphesenti angama-26.7. Yize kusesebangeni elinempilo, kungaba yinkomba yokuthi amafutha ami e-visceral kungenzeka angabi kahle - ngatshelwa ukuthi ngidinga ukunciphisa i-vino futhi nginciphise izingcindezi zami zokuphila. (Thola Izinzuzo Ezi-4 Ezingalindelekile Zamafutha Omzimba.)

Ukuhlolwa kwe-Fit 3D

Umgomo: Lesi ukuhlolwa okuhle kakhulu lapho ume endaweni ehambayo ezungezayo futhi ithatha ukuskena komzimba okugcwele, okuholela esithombeni sekhompuyutha. Kuyahlanya impela. Ingakutshela uma unokungalingani kwangemuva, phakathi kwezinye izinto.

Imiphumela yami: Nginokungalingani kancane kwehlombe ngoba ngiphatha isikhwama sami ehlombe langakwesokunxele! Ngisebenza kulokho.

Ukuhlolwa Kwesikrini Sokunyakaza Okusebenzayo

Igoli: ukunquma izingqinamba zokuhamba noma ukungalingani.

Imiphumela yami: I-quad eyodwa ngokusobala inamandla kunenye (mhlawumbe yingakho nje i-quad yami yesobunxele yayibuhlungu kakhulu ngemuva kwesikhathi eside ngempelasonto edlule!). Ngenhlanhla, kukhona izivivinyo engingazenza ukulungisa lokhu, uGarcia ungiqinisekisile. Lesi yisibonelo esisodwa sokuthi kungani ngijabule ukuthi ngithathe isivivinyo esinje-bengingakwazi kanjani lokhu ngenye indlela?

Ukuhlolwa okuphezulu kwe-V02

Igoli: ukukutshela ukuthi ulingane kanjani nenhliziyo futhi usize ekunqumeni ukuthi iziphi izinhlobo zokuzivocavoca ozosebenza kahle kuzo, yiziphi izinhlobo ezizokusiza uthole imiphumela emihle kakhulu, nokuthi kufanele ngabe usebenzela kuphi ukuze ukwazi ukusebenzisa kahle umzimba wakho amafutha. Ngangijabule kakhulu ngalokhu, kufanele ngivume, noma kwakungemnandi ukuthatha! Kwadingeka ngigqoke imaskhi engathobeki kangako-noma ekhangayo exhunywe emshinini futhi ngigijime ngesivinini esikhulu imizuzu eyi-13 kuyilapho u-Garcia ekhuphula kancane ukuthambekela.

Imiphumela yami: Ngazizwa sengathi ngithole u-A+ esivivinyweni sesikole samabanga aphansi lapho u-Garcia engitshela ukuthi ngithole amaphuzu "kumazinga aphezulu". Okumangalisa ngempela: Ushiya nephepha elikutshela "izindawo" ezinhle kakhulu ongazivocavoca kuzo. Ngizisebenzisa njengesibonelo, "indawo eshisa amafutha" yami ishaya izikhathi eziyi-120 ngomzuzu, "umkhawulo wami we-aerobic" amabhithi angu-160 ngomzuzu, futhi umkhawulo wami we-anaerobic uku-190 beats ngomzuzu. Kusho ukuthini konke lokho? Izinhlelo eziningi zokuqeqeshwa kwesikhashana zinikeza izinyathelo "eziphansi", "ezimaphakathi", kanye "nezinga eliphezulu" okufanele lilandelwe, futhi lokhu kuzongisiza ukuthi ngithole impela lokho kusho ukuthini kimi. Futhi ngenkathi ngisebenza, ngikwazi ukusebenzisa umonitha wokushaya kwenhliziyo ukwenza isiqiniseko sokuthi ngisebenza ngamandla "alungile".

Iphuzu elibalulekile: Kungakhathaliseki ukuthi wenze kuphi lezi zivivinyo, uma sekuqediwe, unekhadi lombiko wokufaneleka. Futhi lokho kusho ukuthi ungenza ushintsho olukhulu, noma ngabe lusebenzela ukwehlisa isisindo noma isikhathi somjaho osheshayo. Ngemuva kokuhlolwa, "yilapho abantu beqala khona ukuphendula kulokho okudingeka bakwenze," kusho uGarcia. "Uma usesimweni, udinga idatha eyengeziwe ukuze ulinganise ukuthi ukuphi nokuthi ungaya kuphi."

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