Ngabe Ushisa Izisindo Zokuphakamisa Amakholori Mangaki?

-Delile

• Izinzuzo Zokuphakamisa Izisindo
• Ingabe Ukuphakamisa Izisindo Kuyashisa Amafutha?
• Ngakho-ke, Mangaki Amakholori Owenza Ukushisa Ukuphakamisa Izisindo?
• Izici Zokuzivocavoca Ezithinta Mangaki Amakholori Oshisa Izisindo Zokuphakamisa
• Ungawashisa Kanjani Amakhalori Engeziwe Uphakamisa Isisindo
• Buyekeza kwe-

Uma ufuna ukukhanyisa ama-calories futhi ushise amanoni, ingabe wenza umugqa wokuqala wemishini ye-cardio? Isimanga: Ungahle ufune ukubhekela phezu kwe-barbell esikhundleni salokho. Nayi isivumelwano sokuthi mangaki amakhalori owashisayo wokuphakamisa izinsimbi — futhi ngemuva kwalokho.

Izinzuzo Zokuphakamisa Izisindo

Ngaphambi kokuthi sikhulume ngamakhalori, kufanele wazi ukuthi ukuqeqeshwa kwamandla kunikeza izinzuzo eziningi zesikhathi esifushane nezesikhathi eside zempilo yakho yonke, umzimba, nengqondo.

Izinzuzo ezimbalwa eziphawulekayo: amathambo aqinile futhi aminyene, ukwanda kwemisipha namandla, ukuqina kwe-metabolism, ukwehla kwamafutha omzimba, ukukhushulwa kokuqina kwamalunga, ukukhuthazela okuthuthukisiwe nempilo yenhliziyo, amandla okusebenza angcono (cabanga: ukuthwala igilosa), kanye nokuzethemba okwengeziwe. Yebo, kunjalo kakhulu. (Funda kabanzi: Izinzuzo Ezinkulu Zokuphakamisa Izisindo)

Kepha lapho abantu abaningi bethatha ukuphakamisa izinsimbi, banezinhloso ezithile ezithile engqondweni: ukushisa ama-calories, ukwakha imisipha, kanye nokuqinisa umzimba wabo. (I-Ahem ... Izinguquko eziyi-15 Ezizokugqugquzela Ukuqala Ukuphakamisa Izisindo)

Ingabe Ukuphakamisa Izisindo Kuyashisa Amafutha?

Cishe usuyazi ukuthi yakha imisipha. Kodwa kunezinye izindaba ezinhle: Uma umgomo wakho uwukuchitha amafutha omzimba futhi ukuzivivinya kwakho kwamanje kwe-cardio-heavy akukunqamuli, ukuqeqeshwa kwamandla kungase kuguqule igeyimu ngokuphelele.

"Ukuphakamisa izinsimbi kuvuselela ukukhula kwemisipha futhi kukhuphule nosayizi wemisipha," kuchaza uKasey Kotarak, CPT, PES, FNS, umqeqeshi eHighland Fit Body Boot Camp. "Njengoba wakha imisipha eminingi, i-metabolism yakho (noma izindleko zamandla) iyanda ngoba imisipha ishisa amakholori amaningi lapho uphumule kunamafutha." Umphumela: Ushisa ama-kilojoule engeziwe nsuku zonke—okwenza kube lula ukulahlekelwa amafutha emzimbeni.

Futhi, ngoba ukuphakamisa izinsimbi kuphakeme ngamandla futhi kudinga amandla amaningi, umzimba wakho udinga i-oxygen eyengeziwe ukuze uyithole emahoreni ngemuva kokuzivocavoca, kusho uKotarak. Futhi qagela ukuthi yini esebenzisa yonke le oksijini eyengeziwe? Ishisa ama-calories. Eqinisweni, lo mphumela wangemva kokushiswa ungahlala amahora angama-24 nangaphezulu.

Uma kuhlangene nokudla okunempilo, ukukhuphula umzimba kusuka ekususeni izinsimbi kungakusiza ukuthi uncike (futhi uhlale!)Eqinisweni, ucwaningo selukhombisile ukuthi ukuqeqeshwa kwesisindo kungasiza bobabili abesilisa nabesifazane ukuthi bathuthukise ukwakheka komzimba wabo (a.k.a bangakanani imisipha uma kuqhathaniswa namafutha).

Ngakho-ke, Mangaki Amakholori Owenza Ukushisa Ukuphakamisa Izisindo?

Mangaki amakhalori owashisayo wokuphakamisa izinsimbi ancike ekutheni umzimba wakho usebenza kanzima kangakanani, ososayensi abalinganisa kuma-MET, noma okulingana komzimba. Lapho uphumule (njengalapho ubuka i-Netflix), umzimba wakho usebenza ku-1 MET, okulingana nokushiswa kwekhalori engu-1 ikhilogremu ngayinye yesisindo somzimba ngehora. (Kumuntu ongamakhilogremu angu-150, lokho kungamakhalori angaba ngu-68 ashise izinsimbi zokuphakamisa ngehora.)

Lapho uphakamisa izinsimbi, umzimba wakho usebenza noma yikuphi kusuka kuma-MET amathathu (uma ufaka imizamo elula) kuye kuma-MET ayi-6 (uma usebenza nge-butt yakho). Kumuntu ongamakhilogremu ayi-150, lokho kukuphi phakathi kwama-calories angama-200 kuya kwangama-400 ngehora. (Izindaba ezinhle: Ungakwazi ukukala inombolo yakho yamakholori ashiswe ngokuxhuma isisindo sakho, izinga lomzamo olinganiselwe kuma-MET, kanye nesikhathi sokuzivocavoca kulesi sibali se-inthanethi.)

Yiqiniso, noma kunjalo, "wonke umuntu uhlukile," kusho u-Aleksandra Sulik, CPT, umqeqeshi we-Life Time SKY eNew York City.

Izici eziningana-kufaka phakathi ukuthi unesisindo esingakanani nokuthi unesisipha esingakanani-konke kuthonya ukuthi mangaki amakhalori owashisayo wokuphakamisa izinsimbi. Eqinisweni, umuntu oyedwa angashisa ngaphezu kwama-calories ayi-100 ngaphezulu noma ngaphansi komunye umuntu ngesikhathi semizuzu engu-30 yesisindo.

"Enye indlela yokulinganisa ukusha kwekhalori yakho ngesikhathi sokuzivocavoca umzimba ukugqoka i-tracker yokuqina eqapha ukushaya kwenhliziyo yakho," kusho uKotarak. Ama-tracker amaningi asebenzisa izinga lokushaya kwenhliziyo yakho, ubude, isisindo, neminyaka yobudala ukuze alinganise ukusha kwakho. (Bheka: Ungazisebenzisa Kanjani Izindawo Zokukala Inhliziyo Ukuziqeqeshela Izinzuzo Zokuzivocavoca ZikaMax)

Izici Zokuzivocavoca Ezithinta Mangaki Amakholori Oshisa Izisindo Zokuphakamisa

Isisindo sakho nokwakheka komzimba eceleni, okuguquguqukayo okuningana ekusebenzeni kwakho kwangempela kungathinta ukuthi mangaki amakhalori owashisayo wokuphakamisa izinsimbi.

1. Izikhathi Zokuphumula

Akumangazi lapha, kodwa ukuthi isikhathi esingakanani osichitha uhleli ebhentshini uskrola ku-Instagram phakathi kwamasethi kuthinta ingqikithi yamakholori akho ashisiwe uphakamisa izinsimbi. "Umzimba ushisa ama-calories amaningi ngezikhathi zokuphumula ezincane noma ungaphumuli nakancane," kuchaza uKotarak. (Nakhu ukuthi kufanele uphumule isikhathi esingakanani phakathi kwamasethi.)

Kungani? Isikhathi esincane sokuphumula sisho ukuthi umzimba wakho udinga ukusebenza kanzima ukuze uqhubeke nokusebenza. Futhi idinga ukusebenza kanzima ukuthola nokugcwalisa ngemuva ukuzivocavoca kwakho, ukushisa ama-calories ngaso sonke isikhathi. Eqinisweni, ngokusho kukaSulik, ukungalandeleli izikhathi zokuphumula — noma ukumane uphumule isikhathi eside kakhulu phakathi kwamasethi — kungenye yeziphambeko ezinkulu kakhulu ezenziwa abantu abavivinya umzimba lapho befuna ukwandisa ukusha kwekhalori labo.

2. Usinda Kangakanani Ukuphakamisa

Njengokuthi uphumula kangakanani (noma ungaphumuli), ukuthi ukuphakamisa kangakanani ukuthi kukhuphuka futhi kunquma ukuqina kokuzivocavoca kwakho, okuthinta ukuthi mangaki amakhalori owashisayo wokuphakamisa izinsimbi. Ngemuva kwakho konke, lapho usebenza kanzima, umzimba wakho uya ngamandla.

"Izisindo ezimaphakathi zivame ukusetshenziselwa ukukhuphula amakhalori," kusho uKotarak. "Kodwa ukuphakamisa izinsimbi ezisindayo kuma-reps ambalwa kudinga amandla amaningi namandla, futhi kuveza ikhalori ephezulu yokushiswa." Gxila kumaqoqo we-reps engaba ngu-10 noma ngaphansi, usebenzisa isisindo esinzima kakhulu ongasenza ngenkathi ugcina ifomu elifanele. (Funda kabanzi lapha: Umhlahlandlela Wabasaqalayo Wokuphakamisa Izisindo Ezisindayo)

3. Yimiphi Imisipha Oyisebenzisayo

Ucabanga ukuthi ukwenza ama-biceps curls kushisa ama-calories amaningi njengokwenza ama-squats? Hhay kangako. "Uma kuqashwa kakhulu imisipha namaqembu emisipha amaningi ngesikhathi sokuphakamisa, ama-calories amaningi ushisa izinsimbi zokuphakamisa izinsimbi," kusho uKotarak.

Ukuzivocavoca okusebenzisa imisipha yakho emikhulu (cabanga: umhlane wakho nemilenze) kanye nokuzivocavoca okuhlanganisiwe okubandakanya amaqembu amaningi emisipha (njengama-deadlift noma ama-squat-to-press) adinga amandla engeziwe ukuze enze futhi ngaleyo ndlela ashise amakholori engeziwe. (P.S. Kufanele futhi wenze izivivinyo ezihlanganisiwe ngaphambi ukwenza izivivinyo eziqondiswe kakhulu.)

4. Uhlobo Lokuzivocavoca Olwenzayo

Yize amakamu amaningi ebhuthi noma amakilasi okuzivocavoca ngesitayela se-HIIT afaka izinsimbi, umzimba wakho uphendula kubo ngokuhlukile kunokuvivinya umzimba okuqondile.

"Ukuzivocavoca nge-boot camp okubandakanya i-cardio kugcina izinga lokushaya kwenhliziyo yakho likhuphuka, okwandisa ukushisa kwekhalori lakho jikelele," kuchaza uKotarak. Ukusebenza ngalesi sikhathi esisheshayo namandla amakhulu-noma ngabe usebenzisa izinsimbi ezilula ukwedlula ubungasebenzisa esimisweni esingenayo i-cardio-kuqinisekisa ukuthi umzimba wakho uyaqhubeka nokushisa ama-calories ngemuva kokuzivocavoca ukuze ululame. (Leyo nje ingenye yezinzuzo eziningi ze-HIIT ukusebenzisa.)

Qaphela ukuthi njengoba lezi zinhlobo zamakilasi ngokuvamile zisebenzisa izisindo ezilula, azikusizi ukwakha amandla noma imisipha ngokushesha, kusho u-Sulik. Ngakho-ke ngenkathi lokhu kuzivocavoca kukusiza ukuthi ushisekonkeama-calories esikhathini esifushane, awenzi okuningi ukukhulisa isisekelo sokushiswa kwekhalori komzimba wakho nsuku zonke (ngokukhula kwemisipha yemisipha) njengokujima kwangempela kokuqeqesha amandla.

Ungawashisa Kanjani Amakhalori Engeziwe Uphakamisa Isisindo

Ngazo zonke lezi zici engqondweni, ungakwazi ukushintsha kalula i-sesh yakho elandelayo yokuphakamisa izinsimbi ukuze ushise amakhalori engeziwe, uma lokho kuwumgomo wakho wokujima.

Iziphakamiso ezimbalwa zikaKotarak:

• Sebenzisa isisindo esindayo ngokwanele ukuthi ukwazi ukwenza ukuphindaphinda kwekhwalithi okungu-10 noma okumbalwa kokuzivocavoca ngesikhathi
• Gxila ekusebenzeni kwakho kumakhompiyutha noma umzimba ophelele, njengokufa noma ukudonswa
• Faka ama-supersets, lapho wenza khona izinyathelo ezimbili ezihlukile ubuyela emuva emuva kokuphumula
• Ukushintshashintsha komshini wokuvivinya umzimba ukuma (ukunyakaza okulinganiselayo kudinga ukuthi uvule umongo wakho neminye imisipha eminingi emzimbeni wakho wonke!)

Buyekeza kwe-