Ungashisa Ama-calories Amangaki Ukuqalisa iMile?

-Delile

• Amakholori ashisiwe ngemayela
• Kungani ukugijima kukufanele
• Ukuqalisa
• Ibala ukushisa kwekhalori lakho siqu
• Ukukhuthaza ukushisa kwekhalori yakho

Ukubuka konke

Ukugijima kuyindlela enhle yokungenisa i-cardio yakho, ikakhulukazi uma ungeyena umuntu othanda kakhulu ukudlala umdlalo noma ukuzihlalela ejimini. Kungumsebenzi ongawenza uwedwa, futhi ngaphandle kwezicathulo ezisezingeni, akudingi ukuthi uthenge noma imuphi umshini okhethekile.

Siyazi ukuthi ukugijima kukulungele. Kepha leso sikhathi sokujuluka sikusiza mangaki amakhalori? Kuvele ukuthi impendulo incike kuwe; ngqo, ukuthi ulinganisa kangakanani. Lapho ulinganisa ngokwengeziwe, ikhalori lakho lizoba likhulu ngokwengeziwe.

Funda ukuze ufunde ukuthi mangaki amakhalori owashisayo agijima imayela, nokuthi ungenza kanjani ukuthi kube yingxenye yohlelo lwakho lokuzivocavoca umzimba.

Amakholori ashisiwe ngemayela

Isilinganiso esijwayelekile samakhalori ashiswe ngemayela elilodwa cishe angama-calories ayi-100 imayela ngalinye, kusho uDkt. Noma kunjalo, le nombolo ejwayelekile iyahluka ngokuya ngoyedwa. Isisindo somzimba sidlala indima enkulu.

Ngokweshadi elivela eMkhandlwini WaseMelika Wokuzivocavoca umzimba, umuntu ongamakhilogremu ayi-120 ushisa cishe ama-calories ayi-11.4 ngomzuzu ngenkathi egijima. Ngakho-ke uma lowo muntu egijima imitha elingu-10, bazoshisa ama-calories ayi-114. Uma lowo muntu enesisindo esingamakhilogremu angu-180, ukushiswa kwekhalori kukhuphukela kuma-calories angu-17 ngomzuzu. Umgijimi ongamakhilogremu angu-180 uzoshisa amakhalori angu-170 agijima ngaleyo mithi eyishumi.

"Kuyinombolo ezinzile impela, kungakhathalekile ukuthi ugijima kanjani," kusho uDkt. Vigil. “Uma ufuna ukushisa ama-calories angu-400 ngehora elilodwa, ungagijima amamayela amane ngesivinini semizuzu engu-15 ngemayela. Uma ufuna ukushisa lawo makhalori angama-400 ngemizuzu engu-30, kuzodingeka ugijime amamayela amane ngesivinini semizuzu engu-7 nemizuzwana engama-30. ”

Lezi yizindaba ezinhle ngoba ngobuchwepheshe akudingeki ukhathazeke ngejubane uma kukhulunywa ngokushisa ikhalori. Ungashisa amakhalori afanayo ngokusebenza isikhathi eside uma ufuna ukugijima endaweni ehamba kancane.

Abantu abanesisindo esengeziwe bashisa amakhalori amaningi ngemayela ngoba, ngokusho kukaDkt. Vigil, "Kuthatha amandla amaningi (ama-calories) ukuhambisa umzimba omkhulu ibanga elilinganayo ngesilinganiso esithile."

Uma uvivinya umzimba, usebenzisa amandla. Lawo mandla akhuthazwa ngama-calories. Iphawundi elilodwa lilingana nama-calories angu-3 500. Ngakho-ke uma umgomo wakho ukulahla iphawundi elingu-1 ngeviki, uzodinga ukushisa cishe ama-calories ayi-500 kuye kwangama-1 000 kunalawo owathatha ngosuku ngosuku, ngokwesilinganiso.

Kubalulekile futhi ukuba nohlelo lokudla okunempilo ngoba ikhukhi elengeziwe - noma ezine - lingahlehlisa kalula lawo makhalori owashisile ngesikhathi ugijima.

Yize kuyiqiniso ukuthi isisindo, ngaphezu kwamandla, sinquma amakhalori ashile ngesikhathi sokugijima, amandla adlala indima ukuthi mangaki amakhalori oqhubeka uwashisa ngemuva kokugijima. Ukuzivocavoca okunamandla ngokwengeziwe, kuyadliwa umoya-mpilo owengeziwe owutholayo kulolo vivinyo.

Lokhu kubizwa ngokuthi ukusetshenziswa kwe-oxygen emva kokuzivocavoca (EPOC) futhi kungathinta kakhulu amakhalori akho aphelele ashiswe ngosuku.

Kungani ukugijima kukufanele

Lokhu kuncoma okungenani imizuzu engu-150 yokusebenza okulingene ngamandla we-aerobic noma imizuzu engama-75 yokusebenza ngamandla okukhulu kwe-aerobic ngesonto ukuze kugcinwe impilo. Ukugijima kungangena esigabeni sokuqina okukhulu, ngokuya ngejubane lakho nezinga lakho lokuqina.

Ngaphezu kokukusiza ukuthi ushise amakhalori futhi ugcine isisindo esinempilo, ukusebenzisa nokunye ukuzivocavoca kunezinye izinzuzo.

• ukwehlisa umfutho wegazi kanye namazinga e-cholesterol ukunciphisa ubungozi besifo senhliziyo
• ukwehlisa ingozi ye-osteoporosis
• ukwenza ngcono izimpawu zokudangala nokukhathazeka

Ukuqalisa

Uma umusha ekugijimeni, uzodinga ukwenza lula umzimba wakho kukho. Ngaphambi kokuqala uhlelo lokuzivocavoca, khuluma nodokotela wakho, ikakhulukazi uma unezimo zempilo ezingapheli.

Ukuze ugijime ngaphandle kokufaka engozini yokulimala, udinga izicathulo ezifanele. Izicathulo zokugijima zihlukile kunokuhamba njalo, izicathulo zethenisi, ze-aerobic, noma ze-basketball. Zenzelwe ngokukhethekile ukuhlinzeka ukwesekwa okuhle nokuvimbela izinhlungu zonyawo namadolo ngesikhathi sokugijima.

Kunezitayela eziningi zezicathulo emakethe. Zama imikhiqizo ehlukene ukuthola okulingana kahle kakhulu kwezinyawo zakho. Ezinye izitolo ezisebenzayo zizokuvumela ukuthi uvivinye izicathulo zazo esitolo ku-treadmill.

Udokotela wakho noma umqeqeshi wakho angakusiza ukuqondise endleleni efanele ngokuya ngalokho okudingeka ukubheke esicathulweni esigijimayo.

Ngemuva kokuthi ube nezicathulo, sekuyisikhathi sokuqala ukuqeqeshwa. Uhlelo olujwayelekile oluhle ukuqala ngokuhamba ngokushesha bese uqala ukwengeza izikhathi zokugijima ekuzivocavoca kwakho.

Isibonelo, ungahamba ngesivinini imizuzu engu-5, bese ugijima imizuzwana engama-45 bese ukuphinda lokhu amahlandla ambalwa. Ukuvivinya ngakunye kuzokuvumela ukuthi wakhe ukubekezela futhi kungekudala uzokwazi ukugijima imayela eligcwele.

Ibala ukushisa kwekhalori lakho siqu

Yize kunzima ukukhomba inani eliqondile lamakhalori umuntu ngamunye asha phakathi nokugijima kwemayela, amathrekhi wokuqina okugqokekayo, afana noFitbit, angasondela kakhulu. Lawa madivayisi ayakwazi ukukala izinga lokushaya kwenhliziyo yakho, nokuthi ugijime kangakanani.

Ngemuva kokuthi ufake ukuphakama nobukhulu bakho, idivayisi yenza isibalo isebenzisa lonke ulwazi olunikezwayo. Baningi abalandelela imfanelo yokugqoka futhi abakuvumela ukuthi ugcine idatha yakho yokufaneleka. Lokhu kwenza kube lula ukulandelela inqubekelaphambili yakho nokuzibekela imigomo.

Ukukhuthaza ukushisa kwekhalori yakho

Uma ufuna ukusha okwengeziwe, zama ukufaka ukuqeqeshwa kwamandla ku-cardio yakho. Ukuphakamisa izinsimbi noma ukusebenzisa isisindo somzimba wakho - cabanga ngama-pushups - kukusiza ukwakha imisipha. Uma uxuba i-cardio kanye nesisindo sokuzivocavoca kokuzivocavoca okufanayo, kubizwa ngokuthi ukuqeqeshwa kwesifunda.

Isibonelo, ungenza i-sprint esheshayo, bese kuba ama-pushups ambalwa, bese kuba enye i-sprint nokunye. Lezi zivivinyo zishisa amakhalori amaningi ndawonye kunalokho ezikwenza ngakunye ngenxa ye-EPOC.

URena Goldman ubhala ngokuphila okunempilo nokuklama. Uneziqu ze-BS ngesiNgisi futhi ubesebenza njengombhali ozimele iminyaka emihlanu. Mthole ku-Twitter.