I-Cardio vs. Ukuphakamisa Isisindo: Yikuphi Okungcono Ekunciphiseni Isisindo?

-Delile

• I-Cardio Burns Amakholori amaningi ngeSeshini
• Ukuqeqeshwa Kwesisindo Kukusiza Ushise Amakholori Angaphezulu Nsuku Zonke
• Ukuqeqeshwa Kwesikhawu Esiphezulu Kakhulu Kunikeza Izinzuzo ezifanayo ku-Cardio ngesikhathi esincane
• I-HIIT Ingashisa Amakholori Angaphezulu
• I-HIIT ne-Cardio Yesiko Kungaba Nemiphumela Efanayo Ekunciphiseni Isisindo
• Ukusebenzisa Izinhlobo Eziningi Zokuzivocavoca Kungaba Kuhle
• Kufanele Uzivocavoca Ngakanani Isonto?
• Yiziphi Izinhlobo Zokuzivocavoca Okufanele Uzenze?
• Kokubili Ukudla Nokuzivocavoca Kubaluleke Kakhulu Empumelelweni Yesikhathi Eside
• Okusemqoka

Abantu abaningi abathathe isinqumo sokunciphisa isisindo bazithola benamathele embuzweni okhohlisayo - kufanele benze i-cardio noma baphakamise izinsimbi?

Yizinhlobo ezimbili zokuzivocavoca ezithandwa kakhulu, kodwa kungaba nzima ukwazi ukuthi yikuphi ukusetshenziswa okungcono kwesikhathi sakho.

Le ndatshana ikutshela konke odinga ukukwazi mayelana nokuqeqeshwa kwesisindo se-cardio vs kwesisindo.

I-Cardio Burns Amakholori amaningi ngeSeshini

Ososayensi abaningi bacwaninge ukuthi mangaki amakhalori ashiswa ngabantu ngesikhathi semisebenzi ehlukahlukene.

Ngokuya ngalolu cwaningo, ungasebenzisa isisindo somzimba wakho ukulinganisa ukuthi uzoshisa amakhalori amangaki phakathi kwezinhlobo ezahlukene zokuzivocavoca, kufaka phakathi i-cardio nokuqeqeshwa kwesisindo.

Emisebenzini eminingi, lapho ukala kakhulu, amakholori amaningi uzowashisa.

Uma unesisindo esingamakhilogremu angu-73, uzoshisa ama-calories angama-250 ngemizuzu engama-30 yokugijima ngesivinini esilinganisiwe ().

Ukube ubuzogijima ngejubane elisheshayo lamamayela ayi-6 ngehora, uzoshisa amakholori azungeze ama-365 ngemizuzu engama-30 ().

Ngakolunye uhlangothi, uma isisindo siqeqeshelwa isikhathi esifanayo, ungavele ushise cishe ama-calories ayi-130-220.

Ngokuvamile, uzoshisa amakhalori amaningi ngeseshini ye-cardio kunokuqeqeshwa kwesisindo cishe ngenani elifanayo lomzamo.

Isifinyezo: Inani lamakhalori owashisayo ngesikhathi sokuvivinya umzimba lincike kusayizi womzimba wakho nokuthi uvivinya umzimba kangakanani. Imvamisa, ukuzivocavoca kwe-cardio kushisa ama-calories amaningi kunokuvivinya umzimba ngesikhathi esifanayo.

Ukuqeqeshwa Kwesisindo Kukusiza Ushise Amakholori Angaphezulu Nsuku Zonke

Yize ukuzivocavoca ukuzivocavoca umzimba kungashisi amakhalori amaningi njengokuzivocavoca kwe-cardio, kunezinye izinzuzo ezibalulekile ().

Isibonelo, ukuqeqeshwa kwesisindo kusebenza kakhulu kune-cardio ekwakheni imisipha, futhi imisipha ishisa amakhalori amaningi ekuphumuleni kunezinye izicubu, kufaka phakathi amafutha ().

Ngenxa yalokhu, kuvame ukushiwo ukuthi ukwakha imisipha kuyisihluthulelo sokwandisa umzimba wakho wokuphumula - okungukuthi, mangaki amakhalori owashisayo uphumule.

Ucwaningo olulodwa lwalinganisa ukuphumula kwemitshina kwabahlanganyeli phakathi kwamaviki angama-24 okuqeqeshwa kwesisindo.

Emadodeni, ukuqeqeshwa kwesisindo kuholele ekukhuleni kwe-9% ekuphumuleni kwemetabolism. Imiphumela kwabesifazane yayincane, inyuke cishe ngo-4% ().

Yize lokhu kungazwakala kukuhle, kubalulekile ukuthi ucabange ukuthi mangaki ama-calories amele lokhu.

Kwabesilisa, ukuphumula komzimba kukhuphuke cishe ngama-calories ayi-140 ngosuku. Kwabesifazane, kwakungamakholori angama-50 kuphela ngosuku.

Ngakho-ke, ukuqeqeshwa kwesisindo nokwakha umsipha omncane ngeke kwenze ukuthi umzimba wakho ukhuphuke kakhulu, kepha kungakhuphula ngenani elincane.

Kodwa-ke, ukuqeqeshwa kwesisindo kunezinye izinzuzo ezibalulekile zokushisa ikhalori.

Ngokuqondile, ucwaningo lukhombisile ukuthi ushisa ama-calories amaningi emahoreni alandela iseshini yokuqeqeshwa kwesisindo, uma kuqhathaniswa nokuzivocavoca kwe-cardio (5, 6, 7).

Eqinisweni, kunemibiko yokuphumula kwemetabolism ukuhlala kuphakanyisiwe kuze kufike emahoreni angama-38 ngemuva kokuqeqeshwa kwesisindo, ngenkathi kungekho kukhuphuka okunjalo kubikwe nge-cardio (7).

Lokhu kusho ukuthi izinzuzo zokushisa ikhalori zezisindo azigcini lapho uzivocavoca umzimba. Ungaqhubeka nokushisa amakhalori amahora noma izinsuku ngemuva kwalokho.

Ezinhlotsheni eziningi zokuzivocavoca, ukuzivocavoca okukhulu kuzokwandisa inani lama-calories owashisayo ngemuva kwalokho (8).

Isifinyezo: Ukuqeqeshwa kwesisindo kungathuthukisa imetabolism yakho ngokuhamba kwesikhathi, yize izinguquko zingenkulu. Futhi, ukuqeqeshwa kwesisindo kusebenza kakhulu kune-cardio ekwandiseni inani lama-calories owashisayo ngemuva kokuzivocavoca.

Ukuqeqeshwa Kwesikhawu Esiphezulu Kakhulu Kunikeza Izinzuzo ezifanayo ku-Cardio ngesikhathi esincane

Yize ukuqeqeshwa kwe-cardio nesisindo kungukusebenza okuthandwa kakhulu, kunezinye izindlela.

Okunye kwalokhu ukuqeqeshwa kwesikhawu esiphakeme (HIIT), okubandakanya ukuqhuma okufushane kokuzivocavoca okukhulu okushintshaniswa nezikhathi zokuthola amandla aphansi (,).

Imvamisa, ukujima kwe-HIIT kuzothatha cishe imizuzu eyi-10-30.

Ungasebenzisa i-HIIT ngokuzivocavoca okuhlukahlukene okuhlukahlukene, kufaka phakathi ukugijima, ukuhamba ngebhayisikili, ukugxuma ngentambo noma okunye ukuvivinya umzimba

I-HIIT Ingashisa Amakholori Angaphezulu

Olunye ucwaningo luye lwaqhathanisa ngqo imiphumela ye-cardio, ukuqeqeshwa kwesisindo kanye ne-HIIT.

Ucwaningo olulodwa luqhathanise amakhalori ashile phakathi nemizuzu engama-30 ye-HIIT, ukuqeqeshwa kwesisindo, ukugijima nokuhamba ngebhayisikili.

Abaphenyi bathole ukuthi i-HIIT ishise ama-calories angama-25-30% ngaphezulu kunezinye izinhlobo zokuzivocavoca ().

Kodwa-ke, lokhu akusho ukuthi ezinye izinhlobo zokuzivocavoca azilungele ukwehlisa isisindo.

I-HIIT ne-Cardio Yesiko Kungaba Nemiphumela Efanayo Ekunciphiseni Isisindo

Ucwaningo oluhlola ngaphezulu kwabantu abadala abangaphezu kuka-400 abakhuluphele ngokweqile nabakhuluphele kakhulu luthole ukuthi i-HIIT kanye ne-cardio yendabuko kunciphise amafutha omzimba kanye nomjikelezo okhalweni kokuya kokufanayo ().

Ngaphezu kwalokho, olunye ucwaningo lukhombisile ukuthi ukusebenzisa isitayela se-HIIT kungasha cishe inani elifanayo lamakhalori njenge-cardio yendabuko, yize lokhu kuncike ekuvuthweni kokuzivocavoca umzimba.

Olunye ucwaningo lulinganisela ukuthi ungashisa cishe ama-calories angama-300 ngemizuzu engama-30 ye-cardio noma i-HIIT uma unesisindo esingamakhilogremu angama-73 (73 kg) ().

Enye yezinzuzo ze-HIIT ukuthi ungachitha isikhathi esincane uzivocavoca, ngoba izikhathi zokuphumula zifakiwe phakathi kwezikhathi ezinzima zomsebenzi.

Isifinyezo: Ukuqeqeshwa kwesikhawu esiphakeme (HIIT) kungashisa amakhalori esikhathini esifushane. Olunye ucwaningo lukhombisa ukuthi lungashisa amakhalori amaningi kunezisindo noma i-cardio. Sekukonke, ingaveza ukulahleka kwesisindo okufana ne-cardio, kepha ngesikhathi esincane esichithwe uziqeqesha.

Ukusebenzisa Izinhlobo Eziningi Zokuzivocavoca Kungaba Kuhle

I-American College of Sports Medicine (ACSM) ingenye yezinhlangano ezinkulu futhi ezihlonishwa kakhulu ezinikeza izincomo zokuzivocavoca.

Ishicilele izincomo ezisuselwa ebufakazini zokwehlisa isisindo ().

Kufanele Uzivocavoca Ngakanani Isonto?

Sekukonke, i-ACSM ithi imizuzu engaphansi kwengu-150 ngeviki yokuzivocavoca umzimba ngokulinganisela noma ngamandla njenge-cardio kungenzeka ukuthi ayanele ekunciphiseni isisindo.

Kodwa-ke, ithi ngaphezu kwemizuzu eyi-150 ngeviki yalolu hlobo lomsebenzi womzimba yanele ukusiza ukukhiqiza ukwehla kwesisindo kubantu abaningi.

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi abantu bathambekele ekunciphiseni isisindo somzimba uma benamazinga aphezulu wokuvivinya umzimba ().

Yiziphi Izinhlobo Zokuzivocavoca Okufanele Uzenze?

Kuyathakazelisa ukuthi ukubuyekezwa kocwaningo lwe-ACSM kuthole ukuthi ukuqeqeshwa kwesisindo akusizi kakhulu ekwehliseni isisindo.

Kodwa-ke, kubalulekile ukukhumbula ukuthi noma ngabe isisindo sakho singaguquki, ukwakheka komzimba wakho kungahle kuthuthuke.

Isibonelo, ukuqeqeshwa kwesisindo kungaholela ekwandeni kwemisipha nokwehla kwamafutha.

Uma imisipha yakho namafutha kushintsha ngenani elifanayo, isikali singahlala silingana, noma ngabe unempilo enhle.

Isifundo esisodwa esikhulu kubantu abadala abangama-119 abakhuluphele ngokweqile noma abakhuluphele sisiza ukubeka yonke into ngombono mayelana nokuzivocavoca umzimba kanye nokwehlisa isisindo. Ababambe iqhaza bahlukaniswe ngamaqembu amathathu okuzivocavoca: i-cardio, izinsimbi noma i-cardio plus izinsimbi ().

Ngemuva kwezinyanga eziyisishiyagalombili, labo abenza i-cardio ne-cardio plus izinsimbi balahlekelwe isisindo namafutha amaningi.

Khonamanjalo, izisindo namaqembu we-cardio-plus-weight athola imisipha eminingi.

Sekukonke, iqembu le-cardio-plus-weight lalinezinguquko ezinhle kakhulu zokwakheka komzimba. Balahlekelwe isisindo namafutha, ngenkathi futhi bezuza imisipha.

Lokhu kusho ukuthi uhlelo oluhlanganisa i-cardio nezisindo lungaba ngcono ekuthuthukiseni ukwakheka komzimba wakho.

Isifinyezo: ICardio isebenza kangcono kunokuqeqeshwa kwesisindo ekwehliseni amafutha omzimba uma wenza imizuzu engaphezu kwengu-150 ngesonto. Ukuqeqeshwa kwesisindo kungcono kune-cardio yokwakha imisipha. Inhlanganisela ye-cardio nezisindo kungaba ngcono ekuthuthukiseni ukwakheka komzimba wakho.

Kokubili Ukudla Nokuzivocavoca Kubaluleke Kakhulu Empumelelweni Yesikhathi Eside

Iningi labantu liyazi ukuthi ukuzivocavoca umzimba kanye nokudla okunempilo kubalulekile empilweni efanelekile.

Zonke izinhlangano ezinkulu zezempilo zincoma ukuthi ushintshe indlela odla ngayo nokuzivocavoca umzimba ukukhuthaza ukunciphisa umzimba ().

Ukuzibophezela ohlelweni lokuzivocavoca olungcono kakhulu akwanele, ngoba kusadingeka unake indlela odla ngayo uma ufuna ukwandisa inqubekela phambili yakho.

Ucwaningo lukhombisile ukuthi uhlelo oluhle lokwehlisa isisindo isikhathi eside lubandakanya ukwehliswa okulingene kokudla ikhalori nohlelo oluhle lokuzivocavoca ().

Ngenkathi abantu abaningi bazi ukuthi ukudla okunempilo kubalulekile ekunciphiseni isisindo, abanye baya kude kakhulu futhi bathi ukudla yikhona kuphela okubalulekile.

Kodwa-ke, kubalulekile ukuqaphela ukuthi ukuzivocavoca umzimba nakho kuyasiza.

Ukubuyekezwa okukodwa kwesayensi okubandakanya abantu abangaphezu kuka-400 bahlole imiphumela yokwehla kwesisindo sokudla kanye nokuvivinya umzimba futhi bakufanisa nemiphumela yezinguquko zokudla kuphela.

Abaphenyi bathole ukuthi inhlanganisela yezinguquko zokudla kanye nokuvivinya umzimba kuholele ekwehliseni isisindo okungu-20% ukwedlula ushintsho ekudleni kukodwa ngemuva kwesikhathi samasonto ayishumi kuya onyakeni owodwa ().

Ngaphezu kwalokho, izinhlelo ezibandakanya ukudla kanye nokuvivinya umzimba bezisebenza kakhulu kunokudla kuphela ekulahlekeni kwesisindo ngemuva komunye unyaka.

Isifinyezo: Ukudla okunempilo nohlelo oluhle lokuzivocavoca umzimba yizinto ezimbili ezibaluleke kakhulu empumelelweni yesisindo sesikhathi eside. Izinhlelo zokwehlisa isisindo ezibandakanya ukuzivocavoca umzimba zingaholela ekulahlekelweni kwesisindo esikhulu nasekugcinweni kwesisindo esingcono ngokuhamba kwesikhathi.

Okusemqoka

Kokubili i-cardio nezisindo kungakusiza ube nempilo futhi ulunge ngokwengeziwe.

Ukuzivocavoca nge-cardio kushisa amakhalori amaningi kunokuvivinya umzimba.

Kodwa-ke, imetabolism yakho ingahlala iphakanyisiwe isikhathi eside ngemuva kwezisindo kune-cardio, nokuphakamisa isisindo kungcono ekwakheni imisipha.

Ngakho-ke, uhlelo oluhle lokuzivocavoca lokuthuthukisa ukwakheka komzimba nempilo lubandakanya i-cardio futhi izinsimbi. Kungcono ukukwenza kokubili.