Ngabe Ushisa Izisindo Zokuphakamisa Amakholori Mangaki?

-Delile

• I-Aerobic vs. Anaerobic
• Izinzuzo Ezengeziwe Zokuqeqeshwa Kamandla
• Yikuphi Ukuhamba Okushisa Kakhulu?
• Yazi Okwenzayo

Uma kukhulunywa ngokulahleka kwesisindo, noma kunalokho, ukulahleka kwamafutha, ukukhathazeka kokuqala kwabantu abaningi ama-calories avuthayo. Kuyinkolelo esinesikhathi eside ukuthi ukudala ukusilela kwekhalori - lapho ushisa khona amakhalori amaningi kunaleyo oyitholayo - kungakusiza ukuthi wehlise amakhilogremu ambalwa noma osayizi.

Ngenkathi ukuzivocavoca kwe-cardio, njengokugijima noma ukuhamba, kuvame ukubonwa njengendlela engcono yokwenza lokhu, kuvela ukuthi ukuphakamisa izinsimbi nakho kungasiza.

I-Aerobic vs. Anaerobic

Ukuze uqonde ubudlelwano phakathi kwezisindo namakhalori, udinga ukwazi umehluko phakathi kokuzivocavoca nge-aerobic ne-anaerobic.

Ukuvivinya umzimba okuqinile, njengokugijima okungaguquguquki noma ukuhamba ngebhayisikili, ngamandla aphansi futhi kungenziwa isikhathi eside. Umzimba wakho uthola i-oxygen eyanele ukuqinisekisa ukuthi ungaqhubeka nokwenza okwenzayo.

I-Anaerobicexercise, njengokuphakamisa izinsimbi, ngakolunye uhlangothi, inamandla amakhulu. Ngokuqhuma okusheshayo kokuzivocavoca ngamandla okukhulu, umzimba wakho awutholi umoya-mpilo owenele ukuhlinzeka imisipha yakho ngokushesha okwanele, ngakho-ke amaseli akho aqala ukwephula ushukela esikhundleni salokho. Njengoba leli zinga lokuqina lingenakugcinwa isikhathi eside kakhulu, ukuzivocavoca nge-anaerobic kuthanda ukuhlala isikhathi esifushane.

"Ukuqeqeshwa kwamandla akuyona indlela yokuzivocavoca kakhulu, abantu abaningi bakholelwa ukuthi akuyona indlela enhle yokushisa amafutha," kuchaza uRocky Snyder, CSCS, NSCA-CPT, weRocky's Fitness Center eSanta Cruz, CA. USnyder uthi baqinisile ngandlela thile, kepha ukuqeqeshwa kwamandla kungashisa amanoni ngezindlela ezinye izivivinyo ezingenakukwazi ukuzenza.

Ukuzivocavoca i-Anaerobic kungahle kube okwesikhashana, kepha imiphumela yayo yokushisa ikhalori ayisiyo.

"Ngokushesha ngemuva kweseshini yokuqeqeshwa kwamandla, umzimba udinga ukugcwalisa amandla akhishwe futhi ulungise umonakalo wemisipha obangelwe," kusho uSnyder. "Inqubo yokulungisa isebenzisa amandla we-aerobic amahora amaningi."

Ngamanye amagama, ukuzivocavoca okunamandla okufana nokuqeqeshwa kwesisindo namandla kusha ama-calories namafutha isikhathi eside ngemuva kokuzivocavoca kunokuvivinya umzimba okuphansi.

Izinzuzo Ezengeziwe Zokuqeqeshwa Kamandla

USnyder uthi uhlobo oluhle kakhulu lokuzivocavoca yilolo olubandakanya ukuzivocavoca kwe-aerobic kanye ne-anaerobic, kepha wengeza ukuthi ukuphakamisa izinsimbi kunganikeza ezinye izinzuzo ezengeziwe.

Uyachaza: "Inzuzo eyengeziwe yokuphakamisa izinsimbi ukulungiswa kwemisipha." "Imisipha izokhula ngosayizi futhi ikhuphule ukukhiqizwa kwamandla, noma amandla." Futhi yilokhu kukhula kwemisipha okuholela komunye umphumela ohlangothini olunenzuzo - ukukhuphula umzimba.

“Ikhilogremu elilodwa lemisipha lidinga amakhalori ayisithupha kuya kwayishumi ngosuku ukuzinakekela. Ngakho-ke, inqubo ejwayelekile yokuphakamisa izinsimbi izokwandisa imetabolism yomuntu kanye nokuthi ushisa amakhalori amangaki. ”

Yikuphi Ukuhamba Okushisa Kakhulu?

Izinyathelo zokunyusa izinsimbi ezisebenzisa imisipha eminingi yizo ezakha imisipha eminingi. USnyder uthi ungazama lezi zinyathelo ezinhlanu ngaphandle kwesisindo esingeziwe (usebenzisa kuphela isisindo somzimba ukumelana). Ngemuva kwalokho qala ukwengeza izinsimbi ngenzuzo enkulu.

1. Izikwele
2. Ama-lumges
3. Ukubulawa kwabantu
4. Ukudonswa
5. Ukujima

Yazi Okwenzayo

Njenganoma yiluphi uhlelo lokuzivocavoca, uSnyder uthi kunezingozi. Lapho uqala inqubo yokuqeqesha amandla ngaphandle kokuholwa, hhayi nje kuphela ukuthi ubeka engcupheni ifomu elibi, futhi usengozini yokulimala.

Cela usizo lomqeqeshi womuntu ojwayele ama-biomechanics. Bangakukhombisa ifomu elifanele, kanye nokusiza ukuthi uthuthukise ukuma kwakho nokunyakaza kwakho.

Ukuphakamisa izinsimbi kushisa amanye ama-calories. Inzuzo yayo yangempela ukuthi ingasiza futhi ekwakheni imisipha, ingeze amandla, futhi ithuthukise nokuqina kwamathambo futhi Uma ingezwa ohlelweni lokuzivocavoca olubandakanya ukuvivinya umzimba nokuzinweba, iletha inzuzo enkulu.