Unganciphisa kanjani Isisindo Ngokuzivocavoca Kwezinhliziyo

-Delile

• Yini i-cardio?
• I-Cardio yokwehlisa isisindo
• Izici ezithinta ukuthi ushisa amakhalori ngokushesha kangakanani
• Yikuphi ukuvivinya umzimba kwe-cardio okushisa ama-calories amaningi?
• Ukwakha inqubo yokuqala yokuzivocavoca
• Ungakhungatheka kanjani ukusebenzisa kwakho
• Kungani udinga izindlela ezahlukahlukene zokwehlisa isisindo

Yini i-cardio?

Lapho uzwa igama elithi cardio, ucabanga ngokujuluka kuconsa ebunzini lakho ngenkathi ugijima esitayeleni sokunyathela noma uhamba ngezinyawo ngokushesha ngesikhathi sakho sekhefu sasemini? Kokubili. Ukuzivocavoca kwenhliziyo, okwaziwa nangokuthi ukuzivocavoca nge-aerobic, kusho ukuthi wenza umsebenzi "nge-oxygen."

Lolu hlobo lokuzivocavoca:

• isebenzisa amaqembu amakhulu emisipha, njengemilenze yakho noma umzimba ongaphezulu
• kudinga ukuphefumula noma ukuphefumula okulawulwayo
• inyusa izinga lokushaya kwenhliziyo yakho futhi ikugcine endaweni ene-aerobic isikhathi esethiwe

Izinhlobo ezivamile ze-cardio zifaka phakathi ukuhamba, ukugijima, ukubhukuda, ukuhamba ngebhayisikili, kanye nezifundo zokuqina. Imishini yeCardio ingafaka umgibeli, i-elliptical, umgibeli wezitebhisi, ibhayisikili eliqondile noma elixakile, netreadmill.

Ngenkathi i-cardio ishisa amakhalori futhi isiza usizo ekwehliseni isisindo, ukuyihlanganisa okungenani izinsuku ezimbili kuya kwezintathu ngeviki lokuzivocavoca amandla kungakhuphula izinga lokwehlisa isisindo sakho.

Inani le-cardio oludingayo lokwehlisa isisindo lincike ezicini ezahlukahlukene njengesisindo sakho samanje, ukudla, izinga lomsebenzi wansuku zonke, nobudala.

I-Cardio yokwehlisa isisindo

Ukwehlisa isisindo, udinga ukudala ukusilela kwekhalori. Inani lamakhalori owasebenzisayo lidinga ukuba ngaphansi kwenani lamakhalori owashisayo. Ukwehlisa isisindo sakho kuncike ebangeni lokuvivinya umzimba ozimisele ukukwenza esikhathini esingangesonto.

Uma ungaqiniseki ukuthi ungadala kanjani ukusilela noma udinga usizo lokuhlangabezana nezinhloso zakho, cabanga ukusebenzisa uhlelo lokusebenza lokubala ikhalori. Lawa ma-tracker akuvumela ukuthi ufake okokudla kwakho kwansuku zonke nokusebenza komzimba usuku lonke, okukuvumela ukuthi uhlole amakhalori akho wamanje ku / calories out equation.

Ngokuya nge, kufanele uthole okungenani imizuzu engu-150 kuye kwangama-300 yokuvivinya umzimba ngokulingene noma imizuzu engama-75 kuya kwengu-150 ngesonto lokuzivocavoca ngamandla kwe-aerobic isonto ngalinye ukuze ubone ushintsho olukhulu.

Kufanele futhi wenze imisebenzi yokuqeqesha amandla efaka wonke amaqembu amakhulu emisipha okungenani izinsuku ezimbili ngesonto.

Uma ufuna ukulahla iphawundi elilodwa isonto ngalinye, udinga ukudala ukusilela kwekhalori elingu-3 500, okusho ukuthi udinga ukushisa ama-calories angaphezu kwama-3 500 kunalawo owadlayo ngeviki elilodwa.

Izici ezithinta ukuthi ushisa amakhalori ngokushesha kangakanani

Ngaphambi kokuba uqale uhambo lokwehlisa isisindo usebenzisa ukuzivocavoca kwe-cardio, kubalulekile ukuqonda ukuthi kunezici ezithile ezithinta ukuthi ushisa amakhalori ngokushesha kangakanani, futhi ngenxa yalokho, ulahlekelwa isisindo ngokushesha kangakanani.

• Ubudala. Uma umdala, amakhalori ambalwa ongalindela ukuwashisa.
• Ukwakheka komzimba. Uma unesisindo esikhulu semisipha, uzoshisa amakhalori amaningi ngesikhathi sokuzivocavoca kunomuntu onamaphesenti aphezulu amafutha.
• Ukuqina kokuzivocavoca. Ukuzivocavoca okunamandla ngokwengeziwe, amakholori amaningi ozowashisa ngesikhathi esisodwa.
• Ubulili. Abesilisa bashisa amakhalori ngokushesha kunabesifazane.
• Umsebenzi jikelele wansuku zonke. Uma uhlala phansi kakhulu emini, amakhalori ambalwa uzowasha.
• Isisindo. Lapho isisindo sakho sikhulu, amakholori amaningi uzowashisa.

Yikuphi ukuvivinya umzimba kwe-cardio okushisa ama-calories amaningi?

Ukukhulisa isikhathi sakho osichitha uzivoxavoxa, cabanga ukukhetha imisebenzi yomzimba eshisa kakhulu inani lama-calories ngesilinganiso esincane sesikhathi. Lokhu ngokuvamile kuhilela ukusebenzisa imisipha emikhulu yomzimba wakho ophansi ngamandla aphakathi noma anamandla.

Ngokusho kuka, umuntu ongamakhilogremu angu-154 angasha noma yikuphi phakathi kwamakholori angu-140 kuya kwangu-295 ngemizuzu engama-30 enza ukuzivocavoca kwenhliziyo. Nazi ezinye izindlela ezahlukahlukene ze-cardio kanye nenani lamakhalori ongawashisa ngemizuzu engama-30:

• izintaba: ama-calories angu-185
• ukudansa: ama-calories angu-165
• ukuhamba (3.5 mph): ama-calories angu-140
• ukugijima (5 mph): ama-calories angu-295
• ukuhamba ngebhayisikili (> 10 mph): 295 amakhalori
• ukubhukuda: ama-calories angu-255

Ukwakha inqubo yokuqala yokuzivocavoca

Ukwehlisa iphawundi elilodwa, udinga ukushisa ama-calories ayi-3 500 ngaphezu kwalokho okudingwa ngumzimba wakho. Uma umgomo wakho ukulahla iphawundi elilodwa kuya kwamabili ngesonto, udinga ukushoda kwamakhalori ayi-1 000 ngosuku.

Ake sithi izidingo zakho zekhalori zansuku zonke zingama-calories angu-2 200. Uzodinga ukwehlisa inani lamakhalori owadlayo ngosuku ngama-500 bese ushise ama-calories angama-500 ngokuvivinya umzimba.

Unalokho engqondweni, uzofuna ukudala uhlelo lokuzivocavoca olubandakanya ukuzivocavoca kwenhliziyo izinsuku eziningi zesonto nokuqeqeshwa kwamandla okungenani izinsuku ezimbili ngesonto.

• Ukuzivocavoca kwenhliziyo. Yenza ukuzivocavoca kwe-cardio izinsuku ezintathu kuya kwezinhlanu ngesonto imizuzu engama-30 kuye kwangama-60 iseshini ngayinye.
• Ukuqeqeshwa kwamandla. Yenza izinsuku ezimbili kuya kwezintathu ngesonto lokuzivocavoca amandla okubandakanya wonke amaqembu amakhulu emisipha.
• Ukuvumelana nezimo nokwelula. Faka ukuvivinya umzimba nsuku zonke nokwelula amandla.
• Phumula. Faka okungenani usuku olulodwa noma ezimbili zokuphumula isonto ngalinye. Ungabamba iqhaza ekuzivocavoca okusebenzayo njenge-yoga noma ukwelula ukukhanya ezinsukwini zakho zokuphumula.

Ungakhungatheka kanjani ukusebenzisa kwakho

Ukwenza ukuzivocavoca okufanayo nsuku zonke kuholela ethafeni, iphuzu lapho ukuvivinya umzimba kuphelelwa khona ukusebenza. Ngenye indlela, ukuyishaya kakhulu kungaholela ekutubeleni. Yingakho kubalulekile ukudiyazela ukusebenzisa kwakho. Ukuze wenze lokhu, qiniseka ukuthi ufaka ukuzivocavoca umzimba okulingene kanye nokuqina okukhulu esimisweni sakho sokuqina.

Isibonelo, yenza imizuzu engama-30 kuye kwengama-45 yokuvivinya umzimba ngamandla we-cardio, njengokuhamba noma ukubhukuda, izinsuku ezintathu ngesonto. Khuphuka ngamandla ezinye izinsuku ezimbili - inani lezinsuku ezinhlanu - bese wenza ukusebenza okunamandla njengokugijima noma ukuhamba ngebhayisikili.

Uma ukhetha ukwenza ukuqeqeshwa okuphezulu-isikhawu, unganciphisa inani eliphelele lesikhathi. Isibonelo, yenza ama-sprints ashintshana nezikhathi zokugijima ku-treadmill imizuzu engama-20 kuya kwengama-30.

Kungani udinga izindlela ezahlukahlukene zokwehlisa isisindo

Umzimba wakho usebenzisa amaqembu emisipha ehlukene ngohlobo ngalunye lokuzivocavoca. Kunengqondo ukufaka izinhlobo ezahlukahlukene zokuvivinya umzimba enkambisweni yakho yokuqina. Ukuhlanganisa ukuzivocavoca kwenhliziyo nokuqeqeshwa kwesisindo kwenza umqondo omkhulu kakhulu wokunciphisa isisindo.

Ukwenza lokhu, cabanga ngokwenza ukuzivocavoca kwe-cardio izinsuku eziningi zesonto nokuzivocavoca amandla okungenani izinsuku ezimbili ngesonto. Kwi-cardio yakho, faka okungenani izindlela ezimbili noma ezintathu ezihlukene zokuvivinya umzimba nge-aerobic. Isibonelo, sebenzisa usuku olulodwa, ubhukude ngolunye usuku, ujikeleze usuku olulandelayo, bese ukhetha amakilasi amabili wokuqina okufanele wenzelwe ezinye izinsuku ezimbili.

Ukuze uthole izinzuzo ezengeziwe, cabanga ukuthatha isigaba sokuzivocavoca okubandakanya ukuqeqeshwa kwamandla, okuzokhulisa inani lamakhalori owashisayo ngesikhathi somsebenzi nangemva kokuzivocavoca kwakho.

Ngaphezu kokuvivinya umzimba, ukunciphisa umzimba kudinga nokushintsha indlela odla ngayo. Ukwakha ukushoda kwekhalori ngokudla futhi uzizwe unelisekile, qiniseka ukufaka inqwaba yama-carbohydrate ayinkimbinkimbi, inani elanele lamaprotheni, namafutha anempilo.