Ukubhukuda Kuyashisa Mangaki Amakholori?

-Delile

• Izinzuzo Zokubhukuda
• Ukubhukuda Kuyashisa Mangaki Amakholori?
• Yiziphi Izici KumaKhalori Akho Azishisiwe Ngesikhathi Ubhukuda
• Ungawashisa Kanjani ama-calories amaningi ngenkathi ubhukuda
• Buyekeza kwe-

Uma uke wagxumela echibini ukuze uzivocavoce, uyazi ukuthi ukubhukuda kungaba nzima kangakanani uma kuqhathaniswa nokugijima nokuhamba ngebhayisikili. Kungase kubonakale kulula lapho useyingane wenza ama-laps ekamu; manje, kuyamangaza ukuthi ungazizwa unomoya onjani ngemuva kwemizuzu embalwa nje.

Izinzuzo Zokubhukuda

"Ukubhukuda kungenye yezindlela ezingcono kakhulu zokujima laphaya," kusho u-Rochelle Baxter, umqeqeshi oyinhloko we-Aaptiv, umqeqeshi womuntu siqu oqinisekisiwe we-AFAA, kanye ne-triathlete. "Kusiza ukushisa amafutha, ukunciphisa isisindo, ukwakha amandla, nokuthuthukisa impilo yonke." Ukungasho, ukubhukuda kunomthelela ophansi, okwenza kube yindlela enhle yokuthola kabusha nokuvimbela ukulimala okusebenzayo.

Isizathu sokubhukuda kukulungele kakhulu ukuthi ngaso sonke isikhathi uma udonsa, ukhahlela, noma ushaya uhlangothi, udonsa ukumelana namanzi, okuyi- duh — okuminyene kakhulu kunomoya.

"Lokhu kwakha izicubu zomzimba futhi kushise ama-calories amakhulu," kusho uBaxter. "Ngenkathi ushisa lawa ma-khalori, ubuye wakha izicubu ezinomzimba omncane, okusho ukuthi uzoqhubeka nokushisa ama-calories usuku lonke." (Nakhu okwengeziwe mayelana nesayensi yokuthi ukwakha imisipha kukusiza kanjani ukushisa amafutha.)

Ukubhukuda Kuyashisa Mangaki Amakholori?

Ukuthola ukuthi mangaki amakhalori owashisayo ngenkathi ubhukuda, okokuqala kufanele uqonde ukuthi ososayensi balinganisela kanjani inani lamandla owasebenzisayo umzimba wakho ngesikhathi somzimba. Iyunithi esetshenzisiwe ibizwa ngokuthi yi-MET (noma okulingana ne-metabolic), futhi ikala ukuthi umzimba wakho usebenza kanzima kangakanani maqondana nokuphumula. Uma uzulazula kusofa (aka uphumule), umzimba wakho ushisa i-1 MET, elingana nekhalori elingu-1 ngekhilogremu yesisindo somzimba ngehora.

Uma wazi ukuthi mangaki ama-MET umsebenzi "obiza", futhi uyazi ukuthi ukala kangakanani, ungabala inani lamakhalori owashisile ngokwenza lowo msebenzi. Izindaba ezinhle: Asikho izibalo ezidingekayo. Ungasebenzisa i-calculator eku-inthanethi, ecabangela isisindo sakho kanye nobude besikhathi sokuzivocavoca, ukuze unqume kalula ukushiswa kwekhalori yakho.

Ngenkathi ubhukuda, umzimba wakho uvutha noma yikuphi kusuka kuma-3.5 MET (ama-calories angu-223 ngehora) unyathela amanzi ngomzamo olinganiselayo; kuma-8.3 ​​METs (ama-calories angu-528 ngehora) ukuthola isivinini esiphakathi, esinamandla; kanye nama-MET angu-13.8 (ama-calories angu-878 ngehora) okushaya uvemvane. (Lezi zilinganiso ezomuntu omdala ongamakhilogremu ayi-140.)

Ngenxa yokuqhathanisa, ukugijima kungaqhathanisa kuma-MET angu-7 (ama-calories angu-446 ngehora) kanye nokuhamba ngebhayisikili ku-7.5 METs (ama-calories angu-477 ngehora), nakuba ama-MET kanye nekhalori eshiswayo kule misebenzi kuhluka ngokuya ngobukhulu, futhi.(I-FYI, ezinye izindawo zamanzi ezinjenge-kayaking ne-stand-up paddleboarding zishisa namakhalori!)

Yiziphi Izici KumaKhalori Akho Azishisiwe Ngesikhathi Ubhukuda

Kepha ungabanjwa yilezo zinombolo. Mangaki amakholori owashisayo ekubhukudeni kuncike ezintweni eziningi, kusho u-Bianca Beldini, D.P.T., umelaphi womzimba, umqeqeshi oqinisekisiwe we-Triathlon wase-USA, kanye nomqeqeshi oqinisekisiwe weSchwinn Cycling.

Umzimba wakho:"Umuntu osinda kakhulu uzosebenzisa amakhalori amaningi kunomuntu onesisindo esincane ngoba kuthatha amandla amaningi ukuhambisa umzimba omkhulu kunowuncane," esho. (Okuthi, yebo, kucatshangelwa ifomula ye-MET.) "Kodwa umzimba omkhulu uzophinda futhi wenze indawo engaphezulu emanzini ngaleyo ndlela idale ukumelana nokudonsa okuningi. Ukudonsa okuningi kusho ukuthi kuthatha amandla amaningi ukududula ukumelana, ngakho-ke kuyanda ukushaya kwenhliziyo futhi kuholele ekusetshenzisweni kwemali ephezulu yekhalori. "

Ijubane lakho lokubhukuda: Ukushesha ongakwazi ukubhukuda nakho kuthinta ukushiswa kwekhalori yakho. "Uma ubhukuda kancane, amandla akho amancane, okuholela ekutheni kushiswe amakhalori amancane," kusho uBeldini. Ngakho-ke, lapho ubhukuda ngokushesha, yilapho usebenzisa amandla amaningi. Usebenzisa amadivayisi okubhukuda njengokudonsa ama-buoys, ama-paddles wokudonsa, ama-parachute, nama-band, ukukhulisa ukumelana noma ukukhulisa ukuhudula kuzokhuphula namandla akho, kukhuphule ukushisa kwekhalori lakho, uyanezela.

Isifo sakho sokubhukuda: Futhi-ke, kunjalo, kukhona unhlangothi uqobo. "Uvemvane mhlawumbe yisifo sohlangothi esinzima nobuchwepheshe kakhulu," kusho uBaxter — yingakho sishisa ama-calories amaningi. Uma ushaya i-stroke, ngesikhathi esifanayo ukhahlela amahlengethwa futhi izingalo zakho zifika phezulu ngokugcwele, okudinga ukuzibandakanya okukhulu, okuphelele kwemisipha yomzimba (ikakhulukazi enkabeni yakho nangaphezulu), esho. Ukukhasa okulandelayo emgqeni wenombolo yama-calories ashisiwe okubhukuda. "Njalo uma ushaya uhlangothi, nawe uyakhahlela!" kusho uBaxter. "Leyo yinhlanganisela ephelele yokushisa ama-calories amakhulu." I-Breaststroke ne-backstroke cishe ilingana ngokomphumela wekhalori. "Lezi zimbili zishaywa kancane, kodwa usengakwazi ukushisa ama-calories ngendlela efanele," usho kanje.

Bona ngezansi ukuthola ezinye izilinganiso ezithile ngenani lama-calories ashise ukubhukuda uhlobo ngalunye lwe-stroke. (Izilinganiso zisuselwa kumuntu omdala ongamakhilogremu angu-140. Bheka ezinye izilinganiso zokubhukuda nesivinini se-MET lapha bese usebenzisa lesi sibali sekhalori lokubhukuda ukuthola ikhalori lakho lisha.)

• Amanzi okunyathela (umzamo omaphakathi): Ama-3.5 METs = ama-223 calories / ihora
• Ukubuyela emuva: 4.8 METs = 305 kilojoule ngehora
• I-Breaststroke: 5.3 METs = 337 kilojoule ngehora
• Isitayela esikhululekile noma ukucaca (umzamo omncane noma omaphakathi): Ama-5.8 METs = 369 calories
• I-Freestyle noma ukukhasa (umzamo ophakathi kuya ngamandla): Ama-8.3 ​​METs = 528 calories / ihora
• I-Freestyle noma ukukhasa (umzamo osheshayo noma onamandla): Ama-9.8 METs = 623 amakhalori / ihora
• Butterfly: Ama-13.8 METs = 878 amakhalori / ihora

Ungawashisa Kanjani ama-calories amaningi ngenkathi ubhukuda

Kungakhathaliseki ukuthi usayizi wakho, isivinini, noma unhlangothi, indlela engcono kakhulu yokushisa ama-calories engeziwe ngenkathi ubhukuda ukwenza izikhawu zemizamo enzima ehlanganiswe nesikhathi sokutakula. (Okuhlobene: Ungakuthola Kanjani Ngokusebenza Kwakho Kokubhukuda)

"Isethi yesikhawu sesampula izobukeka kanjena: U-50m freestyle sprint olandelwa ukuphumula kwamasekhondi ayi-10 lapho ukushaya kwenhliziyo yakho kwehla khona, kuphindwe kahlanu isiyonke," kusho uBaxter. Leyo mizamo yokuqina, ngokuphumula, intela isistimu yakho ngaphezu kokujima okuzinzile—futhi isayensi ibonisa ukuthi i-HIIT ishisa amakholori amaningi ngamaphesenti angu-25 kuya kwangu-30, kanye nokuthinta umphumela wokushiswa ngemva kokushiswa, oshisa amakholori ngisho nangemva kokuba ukujima kwakho kuphelile. (PS Ungafaka nezikhathi zokushisa ikhalori ekusebenzeni kwakho okusebenzayo futhi.)

Ulungele ukuyizama? Ngokuzayo lapho ufuna ukushisa ama-calories ngaphandle kokushaya umzimba wakho, ngena kulezi zivivinyo zokubhukuda kuwo wonke amazinga wokuqina.

Buyekeza kwe-