Ukufaneleka kwe-Q & A: Ukushisa Amakholori Angeziwe EMVA KOKUVUNYELWA KWE-Cardio

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Ingabe kuyiqiniso ukuthi umzimba wakho uyaqhubeka ushisa ama-calories engeziwe amahora angu-12 ngemva kokuzivocavoca?

Yebo. "Ngemuva kokuzivocavoca ngamandla, sibone ukusetshenziswa kwemali kwe-caloric kukhuphuke kuze kube ngamahora angama-48," kusho isazi sokuzivocavoca umzimba uTom R. Thomas, Ph.D., umqondisi wohlelo lokuzivocavoca umzimba e-University of Missouri e-Columbia. Uma usebenza isikhathi eside futhi unzima, ukwanda komzimba we-post-workout kukhula futhi kuhlala isikhathi eside. Izihloko zocwaningo lukaThomas zishise ama-calories angama-600-700 ngehora elilodwa lokugijima cishe ngamaphesenti angama-80 wesilinganiso senhliziyo yabo esiphezulu. Emahoreni angama-48 alandelayo, bashise ama-calories angamaphesenti ayi-15 ngaphezulu - okungu-90-105 ngaphezulu - kunalokho abebezoba nakho. Cishe amaphesenti angama-75 okwanda kwe-metabolism ngemuva kokuzivocavoca kwenzeka emahoreni okuqala ayi-12 ngemuva kokuzivocavoca, ngokusho kukaThomas.

Ukuqeqeshwa kwesisindo akubonakali kunikela njengokukhula okukhulu kwemetabolism yangemva kokuzivocavoca njengokuvivinya umzimba kakhulu, kusho uThomas, mhlawumbe ngenxa yalokho okunye phakathi kwamasethi. Izifundo eziningi ziphakamisa ukuthi, ngemuva kweseshini yokuqeqeshwa kwesisindo seminithi engama-45 - amasethi amathathu ama-reps ayi-10 ngokuvivinya umzimba ngamunye - isilinganiso sokuphumula senyuka imizuzu engama-60-90, sishisa amakholori angaphezulu angama-20-50. Kodwa-ke, khumbula ukuthi ukuqeqeshwa kwamandla kuyindlela enhle kakhulu yokwandisa isilinganiso sakho sokuphumula (inani lama-calories umzimba osha uphumule). Nakuba i-aerobics ibonakala inikeza i-spike yangemva kokuzivocavoca kumetabolism, ukuqeqeshwa kwamandla kukuvumela ukuba uthuthukise isisindo semisipha, okubuye kukhulise i-metabolism jikelele.

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