Okudingayo Ukukuqonda Mayelana Nokuzivocavoca kanye Nekhalori-Burn

-Delile

• Izinto Ezinquma Ukuthi Mangakanani Amandla Owasebenzisayo
• Amakhalori Akusona Kuphela Isilinganiso Sezindleko Zamandla
• Iqiniso kanye Nenganekwane Ngokuzivocavoca kanye Namakhalori
• Inganekwane #1. Mile ngemayela, ukugijima nokuhamba kusha inani elifanayo lamakhalori.
• Inganekwane # 2. Ukusebenza ngamandla aphansi kushisa amakhalori amaningi
• Inganekwane # 3. Awukwazi ukwethemba lezo zinombolo ku-treadmill.
• Inganekwane #4. Ushisa kakhulu emakhazeni.
• Inganekwane #4. Ukuzivocavoca okuphezulu kwekhalori kungcono kakhulu.
• Ukuzivocavoca Okushisa Ngokuvamile Amakholori Amaningi
• Amakholori angama-400 kuya ku-500 + ngehora ngalinye
• Amakhalori angama-300 kuye kwangama-400 ngehora
• Amakhalori ayi-150 kuye kwangama-300 ngehora
• Buyekeza kwe-

Izinto zokuqala kuqala: Ukushisa amakhalori akufanele kube ukuphela kwento esemqondweni wakho lapho uzivocavoca noma wenza noma yikuphi ukunyakaza okujabulelayo. Thola izizathu zokuthi usebenze okungezona nje amakhalori aqhathaniswa nama-calories ngaphandle, futhi sithembisa ukuthi uzojabula futhi waneliseke nakakhulu "ngokujima" kwakho ekugcineni.

Manje, uma usenentshisekelo yokuzivocavoca kanye nokushiswa kwekhalori nganoma iyiphi inhloso yakho yezempilo noma ukuqina, kusekufanelekile lokho. Ngemuva kwakho konke, uma ungazi ukuthi ushisa amakhalori amangaki, awazi ukuthi hlobo luni lokudla okufanele ufake ngalo wonke umsebenzi onzima.

Kungakumangaza kepha ukuzivocavoca kwe-HIIT okuzwisa ubuhlungu kakhulu futhi kushiye ihembe lakho selimanzi te umjuluko akusona ukuphela kwesikhathi lapho ushisa amakhalori. Njengoba uhlezi lapha ufunda lesi sihloko, ushisa ikhalori eyodwa ngomzuzu. Leyo nombolo iyanda njalo uma ume, uhamba, noma ugijima ubamba ifoni ngoba umzimba wakho udinga amandla amaningi ukwenza umsebenzi wenziwe.

Inkinga: Kulula ukucacisa ukuthi mangaki amakhalori owashisayo, ikakhulukazi uma ungaboshelwe ku-tracker yakho yomsebenzi 24/7. Ocwaningweni oluncane lwabantu abasebenzayo, abanesisindo esimaphakathi, abacwaningi bathola ukuthi ababambiqhaza balinganisele ngokweqile izindleko zabo zamandla (okungukuthi amakhalori ashisiwe) ngesikhathi sokuzivocavoca ngokuphindwe kathathu ukuya kane. (Okuhlobene: Mangaki Amakholori Owadlayo * Ngempela * Ukudla?)

Futhi umqondo onembile wezindleko zamandla ubaluleke kakhulu uma uzama ukwehlisa isisindo, njengoba ulahlekelwa cishe iphawundi elilodwa kuwo wonke amakhalori angu-3,500 owakhanyisa ngaphezu kokudla okuvamile kwamasonto onke. Ukukusiza ukufeza izinhloso zakho zezempilo, funda kuyo yonke imininingwane ye-nitty-gritty mayelana nama-calories nokuvivinya umzimba okushisa ama-calories amaningi.

Izinto Ezinquma Ukuthi Mangakanani Amandla Owasebenzisayo

Ukuhlala uphila kuthatha amandla amaningi. Izinga lokunciphisa umzimba (i-BMR) —ukuphefumula, ukucwayiza, nokucabanga kwakho nsuku zonke — lisebenzisa cishe amaphesenti angama-60 kuye kwangama-70 ekhalori lakho lansuku zonke. Ukuze uthole i-BMR yakho, landela le fomula elula: Isisindo sakho (ngamaphawundi)/2.2 X 24.

Yize i-BMR yakho ingeyofuzo, ayimisiwe etsheni, okusho ukuthi ungashisa amakhalori amaningi ngezinguquko ezimbalwa. (Zama lawa maqhinga alula ukushisa ama-calories amaningi usuku lonke.)

• Yenza umsipha: Ekuphumuleni, imisipha ishisa amakhalori amaningi kunezicubu zomzimba. Ukuqeqeshwa kwamandla avamile kungakhuphula i-metabolism yakho ngamaphesenti angu-7 kuya kwangu-10--cishe ama-calories angu-100 ngosuku.
• Phaka amalangabi: Ukudla amakhalori ambalwa kakhulu kungabuyela emuva ngoba kungenzeka ukuthi ulahlekelwe yi-metabolism-evuselela imisipha emincane, hhayi amafutha. Ochwepheshe bancoma ukunciphisa ukudla kwakho kwansuku zonke kungabi ngaphezu kwama-calories ayi-1 000 kulokho okudingayo ukuze ugcine isisindo sakho. Kwabesifazane abaningi, lokho kusho ukungafaki ngaphansi kwama-calories ayi-1,100 ngosuku.
• Jabulela i-jolt: Ikhofi eline-caffeine lingaba i-metabolism booster, njengoba kungaba netiye eliluhlaza. Umphumela awubi kakhulu—ama-calories ambalwa nje ngosuku—kodwa konke kuncane okuhlanganisayo.

Amakhalori Akusona Kuphela Isilinganiso Sezindleko Zamandla

Ososayensi balinganisa ukuqina kokuzivocavoca kuma-MET (okufana nokulinganisa), nge-MET eyodwa ichazwa njengamandla adingekayo ukuhlala buthule. Imisebenzi yokuqina okumaphakathi yenza ukuthi usebenze kanzima ngokwanele ukuze ushise amandla amaningi aphindwe kathathu noma kasithupha ngomzuzu njengoba wenza lapho uhlezi, aka uzivocavoca ngama-MET angu-3 ukuya kwangu-6. I-TL; i-DR: ukuzivocavoca umzimba kwakho kakhulu, amandla owashisayo ngomzuzu, futhi iphakamisa i-MET. (Nasi isizathu esisodwa sokuthi kungani ungafuna ukuyeka ukubala ama-calories.)

"Ukuze wehlise isisindo kanye nezinzuzo zezempilo, kufanele wenze imisebenzi okungenani yama-MET amathathu ngehora-eyanele ukushisa cishe ama-calories angama-200 ngehora-izinsuku eziningi zesonto," kusho uBarbara Ainsworth, Ph.D., MPH, uprofesa e-Arizona State University osize ukuthuthukisa i-Compendium of Physical Activity, isizindalwazi esiphelele sokushiswa kwamakholori. Njengomthetho ojwayelekile, ukuqina kwakho kwe-MET kukhuphuka njengawe:

• Hambisa imisipha yakho: Izicubu zakho ezinciphile ziyinjini yakho; lapho usebenzisa kakhulu, uvutha kakhulu uphethiloli.
• Donsela isisindo sakho: Imisebenzi yokuma njengokusebenza ishisa ama-calories amaningi ezingeni eliphakeme kunalezo lapho isisindo sakho sisekelwa khona, njengokuhamba ngebhayisikili. Ukuhwebelana: Ngokuvamile ungenza umsebenzi wokuhlala phansi isikhathi eside ukuze wenze umehluko.
• Sebenza kanzima: Umuntu obhukuda onamandla ushisa amakhalori amaningi kunokuhamba ngesikebhe komuntu engenzi lutho, ukuhamba umqansa usebenzisa amandla amaningi kunokuhamba emigwaqeni emincane eyisicaba, futhi ukuhamba ngokushesha kuyindlela yomlilo yokuvula ithoshi

Iqiniso kanye Nenganekwane Ngokuzivocavoca kanye Namakhalori

Inganekwane #1. Mile ngemayela, ukugijima nokuhamba kusha inani elifanayo lamakhalori.

Akusondele ngisho. "Ukugijima kuwumsebenzi onamandla kakhulu ngoba ugxuma usuka phansi ngegxathu ngalinye," kusho uDavid Swain, Ph.D., uprofesa wesayensi yokuzivocavoca kanye nomqondisi we-Wellness Institute and Research Center e-Old Dominion University eNorfolk, IVirginia. Ngemayela ngalinye, ukugijima kushisa amakhalori aphindwe kabili njengokuhamba ngezinyawo.

Inganekwane # 2. Ukusebenza ngamandla aphansi kushisa amakhalori amaningi

Uma kukhulunywa ngalezi zivivinyo ezishisa ama-calories amaningi, ukunensa nokuqinile akuwunqobi umjaho. "Abesifazane bacabanga ukuthi ukuvivinya umzimba okuphansi kushisa amafutha avela ezinqulwini zabo. Akunjalo," kusho u-Annette Lang, umqeqeshi ozimele ozinze eNew York City nomnikazi we-Annette Lang Education Systems. "Uma usebenza kalula imizuzu engu-15 bese ushisa ama-calories ayi-100, amaphesenti angama-75 angavela emafutheni. Uma usebenza kanzima impela imizuzu engu-15 bese ushisa ama-calories angama-200, amaphesenti angama-50 kuphela angavela emafutheni, kodwa ushise amanoni amaningi amakhalori amaningi futhi aphindwe kabili. " (Okuhlobene: Ungawashisa Kanjani amaKhalori angama-500 ngemizuzu engama-30)

Inganekwane # 3. Awukwazi ukwethemba lezo zinombolo ku-treadmill.

Eminyakeni edlule, izinkomba zokushiswa kwama-calorie kweminye imishini yokuzivocavoca edumile kwabikwa ukuthi azinembile. "Kulezi zinsuku, benza umsebenzi omuhle impela, ikakhulukazi uma uhlela ngesisindo sakho," kusho umcwaningi we-metabolism uGary Hunter, Ph.D., wase-University of Alabama eBirmingham.

Inganekwane #4. Ushisa kakhulu emakhazeni.

Kuyiqiniso ukuthi ushisa ama-calories uma uqhaqhazela. Kodwa uma usufudumala ngesikhathi sokujima kwakho, ngeke usebenzise amandla engeziwe ngenxa nje yokuthi kuyabanda ngaphandle. Lokho kusho ukuthi ngeke ukuthole uhambo olubandayo, olusheshayo ohlwini lwezivivinyo ezishisa amakhalori amaningi. (Kepha ingabe isizini ingathinta ukuthi mangaki amakhalori owashisayo?)

Inganekwane #4. Ukuzivocavoca okuphezulu kwekhalori kungcono kakhulu.

"Kwabesifazane abaningi, okushisa kakhulu yimisebenzi abangayenza isikhathi eside, njengokuhamba ngamandla, ukuhamba izintaba, noma ukuhamba ngebhayisikili," kusho u-Ainsworth.

Ukuzivocavoca Okushisa Ngokuvamile Amakholori Amaningi

Ngokuvamile, uma uzivocavoca kanzima, umzimba wakho uzoshisa amakhalori isikhathi eside, noma ngabe ushiye ijimu noma isitudiyo. Uma ubheka ukukhulisa umphumela wakho wokushiswa ngemuva ngamakhalori afika ku-100, fakela lezi zinto ezihamba ngamandla amaningi kanye namaqhinga enkambisweni yakho, noma ngabe kungokunye kokuvivinya umzimba okushisa amakhalori amaningi ngezansi noma ukuhlanganiswa okumbalwa.

• Ukuqhuma kwe-Hi-lo: Imizuzu emi-3, sebenza ku-8 noma 9 esikalini esingu-1-to-10 (kuthi i-10 ibe yi-sprottle sprint egcwele). Phindela emuva ngejubane elilula imizuzu emithathu. Phinda izikhathi ezine.
• Ama-reps aphansi: Faka usuku olunzima esimisweni sakho sesisindo samasonto onke. Khetha isisindo ongakwazi ukusiphakamisa izikhathi ezi-5 kuphela. Yenza amasethi ama-4 ama-reps ama-5 wokuzivocavoca kwakho okujwayelekile.
• Ukuhlukaniswa okusheshayo: Yenza izikhathi ezimbili noma ezintathu zemizuzu engu-15 ye-cardio enamandla amakhulu, ehlukaniswe imizuzu emi-5 yomsebenzi ohamba kalula.
• Ukuqhuma kwamasekhondi angu-60: Zidonsele ngokuphelele kubomvu amasekhondi angama-60. Bamba umoya wakho imizuzu emi-2 ukuya kwemi-3. Phinda. Sebenza kuze kufike ku-15 sprints.

Ngenkathi kufanele ukhumbule zonke lezi zinto esezibalulwe ngenhla — ufuzo, ukwakheka komzimba, ukuqina kokuzivocavoca — okuba nomthelela ekutheni mangaki ama-calories umuntu asha enza umsebenzi othile, lezi zilinganiso zizokunikeza umbono ojwayelekile wokuthi hlobo luni lokuvivinya umzimba oluthanda ukushisa ama-calories amaningi.

Amakholori angama-400 kuya ku-500 + ngehora ngalinye

• Ukuqeqeshwa kwe-Elliptical: ama-calories angu-575
• I-Mountain Biking: ama-calories angu-545
• Ukuqeqeshwa Kwesekethe (kanzima, ne-cardio ethile phakathi kwamasethi): ama-calories angu-510
• I-Cross-Country Skiing (elinganiselayo): ama-calories angu-510
• Ukugwedla (okulingene, umshini omile): ama-calories angu-450
• Ukubhukuda (ukuhamba ngokukhululeka, kulula): ama-calories angu-450

Amakhalori angama-300 kuye kwangama-400 ngehora

• Ukuphakamisa Isisindo (ama-dumbbells noma imishini): ama-calories angu-385
• Izintaba (ngaphandle kwepakethe): ama-calories angu-385
• Izikhawu ze-Walk-Jog: ama-calories angama-385
• Ikilasi Lokudweba Umzimba: ama-calories angu-350
• I-Kayaking: ama-calories angu-320
• Umdanso weJazz: amakhalori angama-305
• Ukuhamba ngamandla (ngokushesha okukhulu, 4 mph): ama-calories angu-320

Amakhalori ayi-150 kuye kwangama-300 ngehora

• I-Flamenco, Belly, noma i-Swing Dancing: ama-calories angu-290
• Ama-Hoops wokudubula: ama-calories angu-290
• Igalofu (amakilabhu okuhamba nokuthwala): ama-calories angama-290
• Ukubuyela emuva (ukugijima kunyathela omncane): ama-calories angama-290
• I-Aerobics yamanzi: ama-calories angu-255
• I-Tai Chi: ama-calories angu-255
• Ukuhamba Ngokushesha: (3.5 mph) 245 calories
• Ama-Pilates (ukuzivocavoca umzimba jikelele): ama-calories angu-160
• I-Yoga (Hatha): ama-calories ayi-160

Buyekeza kwe-