Kufanele ngabe ngiyasebenza kuFat Burning Zone?

-Delile

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Cishe zonke izingcezu zemishini ye-cardio ejimini inohlelo lokuhamba kancane "lokushisa amafutha" kuphaneli yokubonisa ethembisa ukukusiza ukuthi uhlale "endaweni evutha amafutha." Uma uzama ukunciphisa umzimba, yimboze ngethawula futhi ungayinaki. Ukujima okugxile endaweni yokushiswa kwamafutha kuyinsalela yenkolelo eqhubekayo kodwa eyisidala yokuthi ukujima okude, okunensayo kuhlala kungcono ekwehliseni isisindo kunokujima okusheshayo, okufushane. Kepha ungakufaka lokho kanye nezinye izinganekwane zokuqina komzimba okufanele ungazinaki: Uhlelo oluhle kakhulu lokushiswa kwamafutha lokuzivocavoca ilona kuphela olusha amakhalori amaningi.

Njengezinganekwane eziningi, lokho okubizwa ngokuthi indawo yokushiswa kwamafutha kusekelwe ohlamvini lweqiniso: Ngejubane eliphansi, umthombo oyinhloko kaphethiloli womzimba wakho ungamafutha, kuyilapho ngamandla aphakeme, ngokuvamile ngenani elicatshangwayo lokuzikhandla (RPE) lika-7 noma ephakeme, udonsa ngokuyinhloko kuma-carbohydrate azungeza egazini lakho noma agcinwe emisipha yakho. Ukuzivocavoca okungafanelekile kuvame ukucabanga ukuthi ukusebenzisa amaphesenti aphezulu amafutha njengophethiloli kumele kuhumushe ekulahlekelweni kwamafutha ngokushesha. Iqiniso liwukuthi, uma ushisa ama-calories engeziwe, yilapho usondela nakakhulu emigomeni yakho yokunciphisa isisindo, kungakhathaliseki ukuthi hlobo luni lukaphethiloli olusetshenziswa umzimba wakho ukuze uthole amandla.

Nasi isibonelo esisheshayo ukukhombisa iphuzu. Ifaka i-arithmetic ngakho-ke ngizokuhamba ngayo. Ake sithi uchitha uhhafu wehora ku-treadmill uzulazula nje njengoba ubuka amavidiyo kanye ne-yada yada nomuntu endaweni elandelayo. Ungashisa ama-calories ayi-150 ngalesi simiso, cishe amaphesenti angama-80 awo emafutheni. Lokho kungama-calories angama-120 ashisiwe.

Manje ake sithi uchitha imizuzu engama-30 wenza igiya lokugaya, ukukhahlela impango ngamathani ama-sprints, ama-jump kanye namagquma aphonswe ngaphakathi ukudayela umfutho. Kulesi simo, ubhubhisa ama-calories angu-300 cishe ngamaphesenti angu-50-150 amakholori-aphuma emafutheni. Noma ngikulahlekele kwinani le-crunching, kufanele kucace ukuthi kungani ukuzivocavoca kwesibili kuphakeme ngokusha kwekhalori (okuphindwe kabili!), Ukusha kwamafutha nokuncipha kwesisindo.

Lokho akusho ukuthi izikhathi zokuzivocavoca eziphansi futhi ezingasheshi azinandawo yakho kuhlelo lwakho lokuzivocavoca kanye nokwehlisa isisindo. Zilula emzimbeni wakho futhi ungazenza usuku nosuku; ‘bayizisekelo’ zohlelo lwakho lokuzivocavoca. Ukweqa ukusebenza ngamandla okukhulu kuholela ekutubeleni, ukukhathazeka nokulimala (ukwelula kunezinzuzo eziningi zomzimba, kufaka phakathi ukuguquguquka okukhulu, kepha ezimweni eziningi akuvimbeli ukulimala). Futhi uma ubekelwe eceleni ukuzivocavoca ngokuphelele ngakho-ke ngeke ushise noma yimaphi ama-calories-kusuka kumafutha noma ngenye indlela.

Ngincoma ukwenza ukuqina okubili okuphezulu, ukuqina okumaphakathi okukodwa noma okubili (amaphesenti angama-60 kuye kwangama-75 omzamo omkhulu) kanye nokujima okukodwa kuya kokuthathu okuphansi okuphansi ngesonto. Futhi, uma umsubathi ozimisele ngokuqeqeshelwa ukuncintisana, khona-ke kuwumqondo omuhle ukuthi udlulele phambili ekulolongeni umzimba wonke elebhu yemithi yezemidlalo ukuze uthole ukuthi yiziphi izibaseli ozishisa ngazo kanye izinga lokushaya kwenhliziyo; lokhu kuzosiza ukwenza uhlelo lwakho lokuqeqesha lunembe kakhudlwana futhi kucije onqenqemeni lwakho lokuncintisana.

U-Liz Neporent uyiPhini Likamongameli Eliphezulu Impilo 360, inkampani yaseNew York ebonisana neWellness. Incwadi yakhe yakamuva ithi Ubuchopho bukaMnqobi ayibhala nababhali uJeff Brown noMark Fenske.

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• Ukudla Okushisa Amafutha

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