Ingabe Kufanele Wenze I-Cardio Esheshayo?

-Delile

• Iyini I-Fasted Cardio, Ngokuqondile?
• Izisekelo Zokusebenza Okusheshayo Kwe-Cardio
• Izinzuzo ze-Fasted Cardio
• Ububi be-Fasted Cardio
• Ngakho-ke, Ingabe I-Fasted Cardio Ifanelekile?
• Buyekeza kwe-

Uma ufana nathi, okuphakelayo kwakho kwe-IG kunevolumu ephezulu yama-belfie afanelekayo, izitsha ezipholile, kanye (kamuva) nezithombe zezinwele zomzimba eziziqhenyayo. Kepha kunenye into abantu abathanda ukukhuluma ngayo (cha, ukuziqhayisa) kuzingxenyekazi zabo zenhlalo: ukusebenza okusheshayo kwe-cardio. Kepha yini i-fastio cardio, futhi ingabe iza nezinzuzo ezithile? Nansi isivumelwano.

Iyini I-Fasted Cardio, Ngokuqondile?

Ezingeni eliyisisekelo, i-cardio esheshayo ihlanganisa ukukhulisa izinga lokushaya kwenhliziyo yakho ngaphandle kokushaya ukudla kwangaphambi kokujima noma i-snack kusengaphambili. Abashisekeli be-cardio esheshayo bathi umkhuba ukhulisa amandla akho okushisa amafutha. Kepha, ngokwemvelo, ungazibuza ukuthi ukusebenza esiswini esingenalutho kungumbono omuhle (futhi ophephile!) Noma umkhuba ozwakala ulungile.

Izisekelo Zokusebenza Okusheshayo Kwe-Cardio

Izinto zokuqala kuqala: Kufanele uhlale isikhathi esingakanani ungadlile ukuze ukuzivocavoca kwakho kuthathwe ngokuthi "uzila ukudla"?

Imvamisa, amahora ayisishiyagalombili kuya kwayi-12, kusho uchwepheshe wemithi yezemidlalo uNatasha Trentacosta. MD, weCedars-Sinai Kerlan-Jobe Institute eLos Angeles. Kodwa kwabanye abantu, kungase kube amahora amathathu kuya kwayisithupha kuphela, kuye ngokuthi isimiso sakho sokugaya sisebenza ngokushesha kangakanani nokuthi kungakanani ukudla okudlile esidlweni sakho sokugcina. "Uma umzimba usuyekile ukulungisa nokuphula ukudla, amazinga akho e-insulin aphansi futhi awukho uphethiloli (glycogen) ojikeleza egazini lakho," kusho uDkt Trentacosta. Ngenxa yalokho, umzimba wakho kufanele uphendukele komunye umthombo wamandla - imvamisa amafutha - ukukunika amandla ekuzivocavoca umzimba.

Imvamisa, i-cardio esheshayo yenzeka ekuseni (ngemuva kokuzila ubusuku bonke). Kodwa isimo sokuzila singatholwa ngokuhamba kosuku (ngokwesibonelo, uma wenza ukuzila ukudla ngezikhathi ezithile noma weqe isidlo sasemini), kusho isazi sezokwelapha semithi yezemidlalo uKacie Vavrek, MS, R.D., C.S.S.D, we-The Ohio State University Wexner Medical Center.

Abakhi bomzimba bebelokhu besebenzisa i-fasted cardio njengendlela yokulahlekelwa amafutha iminyaka, futhi abajwayele ukuya ejimini basanda kuyisebenzisa. Kepha kungenzeka ukuthi ubusenza ukusebenza okusheshayo kwe-cardio ungazi. Ngokobuchwepheshe, noma kunini lapho uqonde ngqo ekuzivocavoca ekuseni ngaphandle kokudla kuqala, wenza ukuzilolonga okusheshayo. (Okuhlobene: Ungavuka kanjani Ekuseni Ukuze Uzivocavoce Ekuseni, Ngokusho Kwabesifazane Abakwenza Ngo-4 A.M.)

Izinzuzo ze-Fasted Cardio

Uma umgomo wakho oyinhloko uwukwehlisa amaphesenti wamafutha omzimba wakho futhi ukuzivivinya kwakho kuwumfutho we-cardio ophansi ukuya komaphakathi, i-fasted cardio ingase ikunikeze izinzuzo ezithile. "Ucwaningo luyakweseka ukuthi uzoshisa amanoni amaningi lapho ugijima endaweni esheshayo kunalapho umzimba wakho ungenazo izakhamzimba ezijikelezayo ongazisebenzisela amandla," kusho uDkt Trentacosta. Isibonelo, olunye ucwaningo oluncane luthole ukuthi lapho abantu begijimisa umshini wokunyathelisa bezila ukudla, bashise amanoni angamaphesenti angama-20 uma kuqhathaniswa nalabo abadle ibhulakufesi.

Kungani? Uma ungenawo amandla atholakala kalula ekudleni, umzimba wakho kufanele ubheke kwenye indawo, kuchaza uDkt Trentacosta.

"I-fastio cardio ingasebenza ekutholeni umzimba usize ukushisa amafutha anenkani kumuntu obesebenza njalo isikhashana," kuvuma udokotela we-chiropractic kanye nomqeqeshi wamandla oqinisekisiwe u-Allen Conrad, B.S., D.C., C.S.C.S. Funda: Abasanda kufunda akumele bazame. Lokho kungenxa yokuthi abantu asebekade bezivocavoca isikhashana bavame ukuyazi imikhawulo yabo futhi bathinte kakhulu imizimba yabo, uyachaza.

Kepha izinzuzo ezingaba khona ze-cardio esheshayo azikhawulwanga ekuguqulweni kokwakheka komzimba. Nakuba ukusebenza ungenalutho kungase kukwenze uzizwe uvilapha ekuqaleni, ngokuhamba kwesikhathi, umzimba wakho uzozijwayeza ukuze usebenze kahle ekushiseni amafutha ukuze uthole uphethiloli. UConrad uthi lokhu kungaba lusizo uma usebenza isikhathi esingaphezu kwemizuzu engama-30 ngesikhathi, izikhathi ezine noma ngaphezulu ngesonto (njengabagijimi bokukhuthazela noma ama-triathlon-ers). Eqinisweni, ucwaningo olushicilelwe kuIjenali ye-Applied Physiology ukuqhathanisa abantu abazila ukudla uma kuqhathaniswa nabantu abondliwe phakathi namasonto ayisithupha bathola ukuthi, lapho beqeqeshwa ngamandla afanayo, labo ababezilolonge ngokuqhubekayo esimweni sokuzila babonisa ukuthuthuka okwengeziwe ekusebenzeni kwabo kokukhuthazela kokuvivinya umzimba uma kuqhathaniswa nalabo abangena ngaphambi kokuqeqeshwa.

Mhlawumbe esinye sezizathu ezinkulu kunazo zonke esenza abantu basebenze ngaphandle kwesisu kungenxa yokuthi ukweqa isidlo sangaphambi kokuzivocavoca noma isidlo esincane kusho ama-zzz ambalwa ayigugu. Isincomo esijwayelekile ukulinda okungenani imizuzu engama-30 ngemuva kokudla ukuze usebenze - futhi lokho kungukuthi unebhanana noma ucezu lwesinkwa sethosi nebhotela le-nut (hhayi ukuthi, i-omelet yamaqanda amathathu nebhekoni). Ukudla ibhulakufesi elikhudlwana ngaphambi kokushaya ejimini ekuseni kuyindlela elula ebonakalayo yokucindezeleka kwe-GI. Ukulungiswa okulula: Ukulinda ukudla kuze kube ngemuva ukuzivocavoca kwakho. (Okuhlobene: Okufanele Ukudla Ngaphambi Kokuzivocavoca Nokuthi Ukudla Nini)

Ububi be-Fasted Cardio

Lezo zinzuzo ze-cardio esheshayo zingazwakala zithembisa, kepha nansi into: Ngenkathi umzimba wakho kungenzeka phendukela ezitolo zamafutha ezicubu zakho ze-adipose ukuze uthole amandla, akukhethi ukuthi amandla awathathaphi, kusho uDkt. Trentacosta. Lokho kusho ukuthi umzimba wakho ungadiliza izicubu zakho zemisipha ukuze ube uphethiloli. Ugh.

UVavrek uyavuma, enezela ukuthi esikhundleni sokusebenzisa amafutha avela kwizicubu zakho ze-adipose, umzimba wakho ungasebenzisa iphrotheni elenza izicubu zakho zemisipha njengophethiloli. Eqinisweni, isifundo esisodwa sathola ukuthi ihora elilodwa le-cardio engaguquki esimweni sokuzila kwaholela ekuphindaphindweni kabili kwenani lokuwohloka kwamaprotheni emisipheni, uma kuqhathaniswa ne-cardio engazile. Abacwaningi baphethe ngokuthi ukwenza umsebenzi wenhliziyo nemithambo yegazi ngenkathi uzila ukudla kungase kungabi yisinqumo esihle kubantu abafuna ukuzuza noma ukugcina imisipha yemisipha. (Okuhlobene: Konke Odinga Ukukwazi Ngokushisa Amafutha Nokwakha Imisipha)

Ekugcineni, ukuthi umzimba wakho ushisa amafutha noma uwohloka izicubu zomzimba kuncike ekutheni hlobo luni lokuzivocavoca olwenzayo, kusho uJim White, R.D.N., isazi sokusebenza komzimba se-ACSM nomnikazi we-Jim White Fitness and Nutrition Studios. "Umqondo ukuhlala phakathi kwamaphesenti angama-50 no-60 wesilinganiso senhliziyo yakho, ongayenza ngesikhathi sokuhamba, ukugijima kancane, i-elliptical jaunt, noma isigaba se-yoga." Ukuzivocavoca kulula, umzimba wakho uzosebenzisa amafutha.

Ngakolunye uhlangothi, ukujima ngezinga eliphezulu lokushaya kwenhliziyo namandla kudinga ama-carbohydrate ukuze uthole amandla asheshayo. Ngaphandle kwabo, mhlawumbe uzizwa ukhathele, ubuthakathaka, unobuhlungu, futhi uhlazekile noma unekhanda elincane. (Kungaleso sizathu-ke i-keto-dieters ingadinga ukucabangisisa ngomkhuba wabo wokuzivocavoca ngenkathi usohlelweni olunamafutha aphezulu.)

Ukuhumusha: Uma usesimweni sokuzila, ungenzi i-HIIT, i-boot camp, noma amakilasi e-CrossFit, kusho uWhite - futhi nakanjani awunamandla esitimela. Uma uphakamisa izinsimbi ngenkathi uzilile, ngeke ube namandla okuphakamisa ngendlela engcono kakhulu ongakwazi ngayo. Okungcono kakhulu, awukhulisi izinzuzo zokujima kwakho. Okubi kakhulu, ungagcina ulimele, kusho uWhite.

Lokho kusho, kungakhathaliseki ukuthi ukuqina noma uhlobo lokuzivocavoca, u-Vavrek uxwayisa ngokumelene ne-cardio esheshayo. "Ukusebenza ngokuzila ukudla akuyona nje inketho yakho engcono kakhulu yokulahlekelwa kwamafutha." Isizathu: Ukungafuthwa amandla kuzokhawulela amandla okwazi ukuletha ukuzivocavoca umzimba, futhi ukuqeqeshwa ngamandla okukhulu kukhonjisiwe ukukusiza ukuthi ushise amanoni amaningi namakhalori emahoreni angama-24 ngemuva kokuzivocavoca kwe-HIIT kunokuhamba ngesivinini gijima. Lokhu kuhlobene kakhulu nenani eliphelele lama-calories ashiswe ngesikhathi i-HIIT iphezulu kakhulu, ngakho umzimba wakho uzoshisa kokubili ama-carbs namafutha phakathi nalokhu kusebenza okusheshayo, okukhulu. Ngaphezu kwalokho, ucwaningo oludala luthole ukuthi ukudla ama-carbs ngaphambi kokusebenza kukhulisa umphumela wokushiswa kwangemva kokuzivocavoca kakhulu kunesimo sokuzila.

Ngakho-ke, Ingabe I-Fasted Cardio Ifanelekile?

Kungenzeka. Ubufakazi buxubene kahle, ngakho-ke, ekugcineni, bufika kulokho okuthandayo kanye nezinhloso zakho.

"Kukhona abantu abayithandayo ngokuphelele. Ngokwengxenye, ngoba kuyinto entsha, futhi, ngokwengxenye, ngoba isebenza nje ngomzimba wabo, "kusho uMhlophe. Uma ungumuntu ozivocavoca ekuseni futhi ungathandi ukudla ngaphambi kwesikhathi sakho sokujuluka, kungakuhle ukuthi uzame.

Uma uthatha isinqumo sokuzila ukudla, qiniseka ukuthi uyadla ngemva kokuzivocavoca kwakho, esho. Ayeya kuyo iyi-smoothie ye-PB&J, kodwa kukhona amathani okupheka okudla kwangemva kokujima apakisha inhlanganisela efanele yama-carbs namaprotheni. Isexwayiso esifanele: Ungahle ulambe kakhulu kunokujwayelekile.

Lokho okushiwo, i-cardio esheshayo cishe akuyona inketho engcono kakhulu kwabaningi. "Abantu abaningi bazokhathala kalula noma bashaye udonga lapho bejima ngaphandle kukaphethiloli. Abanye bangase baphathwe yisiyezi," kusho uDkt. Trentacosta. (Yingakho uConrad egcizelela ukubaluleka kokukhuluma nomhlinzeki wezempilo ngaphambi kokunqamula uphethiloli wakho wangaphambi kokujima.)

Uma ukusebenza ngenkathi u-hangry kungekona okwakho, ziningi ezinye izindlela ezisebenza kahle kakhulu zokushisa amafutha.

Buyekeza kwe-