I-EPOC: Imfihlo Yokulahlekelwa Ngokushesha Kwamafutha?

-Delile

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Shisa ama-kilojoule nethoshi fat usuku lonke, noma ungasebenzi! Uma ucabanga ukuthi lokhu kuzwakala njengomugqa wethegi we-cheesy wepilisi yokudla esabekayo, kungenzeka ukuthi awukaze uzwe ngokusetshenziswa ngokweqile kokusebenzisa i-oxygen emva kokuzivocavoca (zama ukusho lokho ngokushesha okungathathu!). Eyaziwa nangokuthi i-EPOC, yigama lesayensi lomphumela wokushiswa ngemuva, okungakusiza ukuthi ushise ama-calories amaningi ngemuva kokuthi ushiye ijimu. Qhubeka ufunde ukuze ufunde ukuthi i-EPOC ingakuzuzela kanjani ukujima okusebenzayo-akukho maqhinga adingekayo.

Ukushisa Okungcono

Lapho umuntu esebenza ngamandla angakwazi ukusekela isikhathi eside, kwenzeka izinto ezimbili: imisipha yabo iqala ukushisa bese beqala ukuphelelwa umoya. Kungani? Ngemva kokuzikhandla, imisipha iqala ukugcwala i-lactic acid (ikhemikhali ebangela lowo muzwa ovuthayo) futhi izitolo ze-oksijini zomzimba ziyaphela, kusho uchwepheshe wokufaneleka nomqeqeshi we-DailyBurn's LA-based Kelly Gonzalez, MS, NASM CPT.

Lezi zikhathi zokuqeqesha ezinamandla amakhulu ziphoqa umzimba ukuthi usebenze kanzima ukwakha izitolo zawo zomoya-mpilo isikhathi esingamahora ayi-16 kuya kwangama-24 ngemuva kokuzivocavoca, kusho ucwaningo. Umphumela: amakholori amaningi ashile kunokuba ungavivinya umzimba ngamandla aphansi enkathini efanayo (noma ende) yesikhathi. Cabanga ngakho njengokukhipha ikhadi lakho lesikweletu: Ngesikhathi sokuphumula, umzimba wakho kufanele usebenze kanzima ukususa i-lactic acid bese ukhokha isikweletu somoya-mpilo. Ukuthi kungakanani ngempela ongashisa ngemva kokuzivocavoca kuhlobana ngokuqondile nobude nokuqina kokujima kwakho, kusho umqeqeshi weDailyBurn u-Anja Garcia, RN, MSN.

Ucwaningo lukhombisa ukuvivinya umzimba kanzima kuphumela ekusetshenzisweni okukhulu komoya okwenziwa ngemuva kokuvivinya umzimba uma kuqhathaniswa nokuzivocavoca umzimba okuqinile okushisa inani elifanayo lamakhalori. Ngakho-ke nakuba ungase ushise ama-calories afanayo phakathi nokugijima ihora elide, ukujima okufushane, okuqine kakhulu kukunika isamba esikhulu semali yakho.

I-Afterburn Advantage

Ngokuhamba kwesikhathi ukuzivocavoca okunamandla kungakhuphula i-VO2 max yakho, noma ikhono lomzimba wakho lokusebenzisa umoya-mpilo ukuze uthole amandla, kusho uGonzalez. Lokho kusho ukukhuthazela okungcono, okuholela emandleni engeziwe nekhono lokusekela umsebenzi owengeziwe isikhathi eside.

"Uzothola ukuthi uma ubuyela emuva kancane, uzinze, uzokwazi ukukugcina isikhathi eside kalula," kusho uGonzalez.

Kwabagijimi abakhuthazelayo, ukungeza ukusebenza okukodwa noma okubili okukhulisa i-EPOC esimisweni sakho samasonto onke nakho kunganikeza umfutho entanjeni. Isizathu: Ukusebenza kwezinhlelo ezahlukahlukene ze-aerobic kuthuthukisa ukukhuthazela ngenkathi kwakhiwa imicu yemisipha eshesha kakhulu, engasiza ukuletha lokho kukhahlela kokugcina okudingekayo ukuqeda okuqinile.

HIIT futhi Run

Ukusebenza ngamaphesenti angu-70 kuya kumaphesenti angu-80 wezinga eliphezulu lokushaya kwenhliziyo yakho kuzoletha umphumela omkhulu we-EPOC, kusho uGonzalez, futhi ukuqeqeshwa kwe-high-intensity interval (HIIT) kungenye yezindlela ezingcono kakhulu zokushaya inhliziyo yakho. I-HIIT iyashintshana phakathi kokuvivinya umzimba okufushane, okunamandla kwe-anaerobic, okufana ne-sprints, nezikhathi zokululama ezinamandla. Isilinganiso esingu-2:1 sokusebenza sokuphumula sitholwe ukuze sidale imiphumela engcono kakhulu, ngokujima okusukela kumizuzu emine ukuya kwengama-30.

“Ezweni lanamuhla elimatasatasa, ababaningi abantu abanemizuzu engu-60 kuya kwengu-120 yokuzilolonga ngokuzinzile, nejubane eliphansi,” kusho uGonzalez. Kodwa lokhu kusebenza okusheshayo nokusheshayo kwenza kube lula ukulingana nokuzivocavoca umzimba.

Lapho isikhathi sisemqoka, ukusebenzisa i-Tabata kungenza umsebenzi wenziwe ngemizuzu emine nje kuphela. Khetha ukuzivocavoca umzimba (ukugijima, ukuhamba ngebhayisikili, ukuqaqa intambo, ukweqa amabhokisi, abagibeli bezintaba, ama-pushups, uyiqambe igama) bese ushintsha phakathi kwemizuzwana engama-20 yomsebenzi ophelele nemizuzwana engu-10 yokuphumula, uphinda imizuliswano eyisishiyagalombili. Ucwaningo lwakamuva olwenziwe eNyuvesi yaseWisconsin-La Crosse luthole ukusebenzisa isitayela seTabata kungashisa ama-calories ayi-15 ngomzuzu, futhi ukujima kuhlangane noma kudlule imihlahlandlela yomkhakha wokufaneleka wokuthuthukisa ukuqina komzimba nokuguqula ukwakheka komzimba.

Njengokunye ukuqeqeshwa kwesikhawu, ukuqeqeshwa kwesifunda (ukusuka kokuzivocavoca kuya kokulandelayo kungabikho ukuphumula phakathi) kuzokunikeza umphumela ofanayo, kusho uGonzalez.

Kubalulekile ukuthi wazi ukuthi umzimba wakho uzothatha isikhathi eside ukuthi uphinde ululame ekusebenzeni okuhle kakhulu, ngakho-ke akufanele wenze lolu hlobo lokuqeqeshwa nsuku zonke. I-yoga, ukwelula, ukuginqa igwebu, i-cardio elula nanoma yimuphi omunye umsebenzi okhuphula ukugeleza kwegazi kanye nezinsiza ekuhambeni kuzosiza ukululama kosizo (lokho kusho ukuphuma phambi kwe-TV akubali).

"Siba namandla kuphela lapho silulama," kusho uGonzalez, futhi kungathatha amahora angama-24 kuye kwangama-48 ukululama ngokuphelele ekuzivocavoca ngamandla okukhulu.

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