Ukuhlolwa Kwe-Metabolic: Ingabe Kufanele Uzame?

-Delile

• Buyekeza kwe-

Ayikho into ekhungathekisa ukwedlula ithafa elisabekayo lokwehlisa isisindo! Uma uzivocavoca njalo futhi udla uhlanzekile kodwa isikali singanyakazi, kungakwenza ufune ukuhlehlisa konke bese ubuyela ezingalweni eziduduzayo zika-Little Debbie kanye ne-reality TV, ikakhulukazi uma sikhunjuzwa kaningi ukuthi isisindo ukulahleka kulula njengokuthi "ama-calories angene, ama-calories aphelile." Yize lokho kungaba yiqiniso ngokwezibalo, akusitsheli yonke indaba, kusho uDarryl Bushard, Uchwepheshe weNASM-CPT / ISSN-Sports Nutrition, Umqeqeshi Wokulahlekelwa Isisindo weLifetime Fitness kanye nePrecision Nutrition Certified. "Akuwona amakhalori abalulekile," esho, "kodwa izakhi ezikwikhalori."

Futhi kukhona okuningi okufanele ucatshangelwe kunokudla kwakho. Inqwaba yezinye izinto eziguquguqukayo zingathinta ukwehla kwesisindo, ukusebenza, kanye nempilo yonke, kusho uBushard. "Kudingeka ubheke zonke izingcindezi empilweni yakho ezithinta umzimba wakho, kuhlanganise nokusebenza kwakho (ingabe uqeqesha ngokweqile?), Imvelo, noma yikuphi ukuntuleka komsoco, impilo yengqondo, isimo somzwelo, umsebenzi, nokuntuleka kokulala." Futhi une-genetics yakho okufanele ubhekane nayo (Ngiyabonga, Anti Malta, "ngezinqe zami zokubeletha!").

Izindaba ezimnandi ukuthi ungazilawula zonke lezi zinto, ingxenye enkulu. Ukuze uqonde ngempela ukuthi yini okudingeka uyilungise, okokuqala udinga ukwazi ukuthi yini ekhiqizwa ngaphansi kwamanzi. Ungazizwa uphilile ngokuphelele namuhla, kepha lokho akusho ukuthi awunazibopho ezithile zezimo ezingathinta kakhulu impilo yakho ngokuzayo. Faka ukuhlolwa kwe-metabolic.

I-metabolism yakho imane iyindlela umzimba wakho othola ngayo amandla ekudleni futhi okusebenzisela yona ukukusiza uphile impilo yakho. Kuzwakala kulula, kepha kuthinta yonke into kusuka ekuzaleni kwakho kuye esimeni sakho sengqondo ukuthi ungomunye walabo bantu abangadla noma yini abayifunayo futhi bangaze bakhuluphale (Sonke siyazi labo abantu).

Uyini Umbuso Wakho Wemetabolism?Ukuze uhlole isimo semetabolism yakho, uBushard uqale ngokuncoma ukuhlolwa kwamathe "ukucindezeleka nokuqina" okulinganisa amazinga e-DHEA (isandulela sehomoni esisho ukuqina kwakho) kanye ne-cortisol ("ihomoni yokucindezeleka"). "Ingcindezi ingukuqala kwazo zonke izindaba [zezempilo]," usho kanje.

Okulandelayo ukuvivinya ukukala impilo yakho yenhliziyo nemithambo yegazi kanye ne-RMR yakho (ukuphumula kwesilinganiso semethabolic) - lokhu kwaziwa nangokuthi ukuhlolwa kweDarth Vader ngenxa yesifihla-buso esesabekayo okufanele usigqoke. Ingxenye yokuqala yalokhu kuhlola ibandakanya ukugijima ku-treadmill njengoba ikhompuyutha iqapha ukuphuma kwakho kwe-carbon dioxide. Imiphumela yembula:

1. Indlela umzimba wakho oshisa ngayo amafutha ukuze uthole amandla

2. Umkhawulo wakho we-aerobic, noma ileveli ephezulu lapho usasebenza khona endaweni yakho ye-aerobic, hhayi indawo ye-anaerobic. Umkhawulo we-Aerobic ngamandla ongagijima kuwo amahora amaningi.

3. Ubukhulu bakho be-VO2, inani eliphezulu lomoya-mpilo ongalisebenzisa phakathi nokuzivocavoca okukhulu noma okukhulu. I-VO2 max ngokuvamile ibhekwa njengenkomba engcono kakhulu yokufaneleka kwenhliziyo nemithambo yegazi yomdlali nokukhuthazela kwe-aerobic.

Ingxenye yesibili ilula: Phindela emuva egumbini elimnyama bese uphumule (ngangokunokwenzeka ngemaski ebusweni bakho) ngenkathi ikhompiyutha ihlaziya umoya wakho nokushaya kwenhliziyo ukuthola i-RMR yakho, inani elincane lama-calories umzimba wakho odinga ukuwenza sisinde.

Imiphumela evela kulezi zivivinyo ihlanganiswe nephrofayili yegazi ephelele ingakunika isithombe esinembe kakhulu samandla nobuthakathaka bakho nokuthi yini ongayenza ukuze ube nempilo futhi, yebo, wehlise isisindo.

Ekuqaleni ngangidumazekile ngenxa yemiphumela yami (lapho ukuphela kufika, kuyoba amaphela futhi mina ngiyosinda, njengoba ngokusobala angikudingi ukudla ukuze ngiphile), kodwa njengoThom Rieck, uchwepheshe wezinqubo ze-metabolic kanye nomphathi wamazwe amathathu. amarekhodi, angikhumbuze, "Akukho lutho 'oluhle' noma 'olubi,' simane nje sithola ukuthi ukuphi ukuze sazi ukuthi singakusiza kanjani ukuqeqeshelwa ukuba yi-rockstar." Rockstar, huh? Yebo, ngicela!

Aya ngokwanda amakilabhu ezempilo aqala ukunikeza ukuhlolwa kwe-metabolic, ngakho-ke uma ungathanda ukufunda okwengeziwe, buza isisebenzi ukuthi ijimu yakho inazo yini izinto ezifanele. Uma kungenjalo, bangakusiza ukuthi uthole uchwepheshe we-metabolic endaweni ongaphendula yonke imibuzo yakho.

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