Yini Ongakudla Ngemuva KweCardio Ukwakha kabusha Imisipha

-Delile

• Kufanele udle ngokushesha kangakanani ngemuva kokuvivinya umzimba kwe-cardio?
• Yini ongakudla ngemuva kwe-cardio elinganiselayo
• Yini okufanele uyidle ngemuva kokuzivocavoca kwe-HIIT cardio?
• Yini okufanele uyidle ngemuva kweseshini ende ye-cardio?
• Izinyathelo ezilandelayo

Usanda kuqeda ukugijima, iseshini elliptical, noma isigaba se-aerobics. Ulambile futhi uyazibuza: Iyiphi indlela engcono yokufaka uphethiloli?

Ukukhulisa ukukhula kwemisipha, imvamisa kubalulekile ukusebenzisa isiphuzo esigcwele amaprotheni ngokushesha ngemuva kokuzivocavoca amandla. Kepha okufanele ukudle ngemuva kweseshini ye-cardio kuncike ekutheni uluqedile hlobo luni lwe-cardio, iseshini yakho ibe nde futhi inamandla kangakanani, nokuthi yini oyidle ngaphambi kokuzivocavoca.

Ngenkathi i-cardio ingakha inani elincane lemisipha, kuzodingeka ufake ukuqeqeshwa kwamandla ukuze ubone ngempela ukuzuza kwemisipha. Inzuzo yangempela yokuzivocavoca kwe-cardio ukuthi ishisa ama-calories, angakusiza ukugcina noma ukunciphisa isisindo, lapho kuhlanganiswa nokudla okulungile. Kunemihlahlandlela yokudla okunempilo ongayilandela ukuze uqiniseke ukuthi uthola okuningi ekudleni kwakho kwangemva kokuzivocavoca.

Kufanele udle ngokushesha kangakanani ngemuva kokuvivinya umzimba kwe-cardio?

Uma wenze ngaphansi kwehora le-cardio ngamandla aphansi noma aphakathi nendawo, mhlawumbe awuzange uqede zonke izitolo zamandla emisipha yakho. Amandla agcinwa emisipheni njenge-glycogen, uchungechunge lwama-molecule kashukela. Umzimba wakho usebenzisa amafutha noshukela ukubhebhethekisa ukuzivocavoca umzimba. Uma ungadlanga noma wenze ukuzivocavoca kwe-cardio okude futhi / noma okukhulu kakhulu, qiniseka ukuthi udla kungakapheli imizuzu engama-45 kuye kwengu-60 ukubuyisela i-muscle glycogen. Lokhu kubaluleke kakhulu kulabo abazobe bezivocavoca futhi kungekudala.

Nazi izincomo zamanje ezivela ocwaningweni olushicilelwe ku-Journal of International Society of Sports Nutrition:

• Uma uzila ukudla ngaphambi kokuqeqeshwa, kufanele usebenzise inhlanganisela yamaprotheni nama-carbohydrate ngemuva nje kokuzivocavoca kwakho ukukhuthaza ukukhula kwemisipha. Uma ungadlanga amahora amane kuya kwayisithupha ngaphambi kokuzivocavoca, ungazuza futhi ekudleni okunothile kwamaprotheni ne-carbohydrate ngokushesha ngemuva kokuzivocavoca.
• Uma ngabe udle ihora elilodwa kuya kwamabili ngaphambi kokuzivocavoca, lokho kudla kunganele ukukhuthaza ukwakhiwa kwemisipha noma ngemuva kokuzivocavoca. Lokhu kungenxa yokuthi ama-amino acid akha imisipha ehlukaniswe nokudla kwakho ahlala egazini kuze kube amahora amabili ngemuva kokudla.

Unalokhu engqondweni, nakhu okufanele ukudle ngemuva kokuzivocavoca okuhlukile kwe-cardio.

Yini ongakudla ngemuva kwe-cardio elinganiselayo

Uma ungeza inqubo yakho yokuqeqesha amandla ngeseshini ejwayelekile yamandla we-cardio ejwayelekile (njenge-5K run noma ikilasi le-Zumba), kufanele ugxile ekugcwaliseni uketshezi olulahlekile ngemuva kwalokho. Yize izinga lokushaya kwenhliziyo yakho liphakeme futhi ujuluka, izindleko zakho zekhalori bezisezingeni eliphansi kakhulu.

Ngemuva kwalolu hlobo lokuzivocavoca kwe-cardio, phuza okungenani ama-ounces angu-8 wamanzi. Phuza kakhulu uma ungafakelwe amanzi kahle ngaphambi kokuzivocavoca.

Ungafaka amanzi kakhukhunathi, kepha hlala kude neziphuzo zemidlalo ezinjengeGatorade enikeza inani elingadingekile likashukela lokuzivocavoca okufushane.

Yini okufanele uyidle ngemuva kokuzivocavoca kwe-HIIT cardio?

Ukusebenza kwe-HIIT, njengama-sprints noma isigaba sokuhamba ngebhayisikili, kuhlanganisa ukuqhuma okufushane komsebenzi wokuphuma konke nezikhathi zokuphumula ezifushane. Lolu hlobo lwe-cardio, olubizwa ngokuzivocavoca nge-anaerobic, luwukuzivocavoca okukhulu. Uzoshisa amakhalori amaningi ngesikhathi esinikeziwe, futhi uzozwa umphumela wokushiswa ngemuva, noma ukusetshenziswa ngokweqile kwangemva kokuzivocavoca oksijini (EPOC).

I-EPOC inani le-oxygen edingekayo ukubuyisela umzimba esimweni sayo sokuphumula. Izikhathi ze-HIIT zishukumisa i-EPOC ephezulu ngoba usebenzisa i-oxygen eyengeziwe phakathi kwazo. Lokhu kudala ukusilela okukhulu ukufaka esikhundleni se-post-workout. Kusho ukuthi uzoqhubeka nokushisa ama-calories noma ngabe isikhathi sakho se-HIIT sesiphelile.

Inani lomzamo umzimba wakho owenzayo ngesikhathi nangemva kokuzivocavoca kwe-HIIT likhulu. Ngakho-ke into oyifaka uphethiloli ibaluleke kakhulu kunesikhathi esimile se-cardio state yobude obufanayo. Ngaphezulu kwama-ounces ayisishiyagalombili amanzi noma amanzi kakhukhunathi, khetha isidlo esincane ngenhlanganisela yamaprotheni nama-carbohydrate.

Ngokuya nge-Academy of Nutrition and Dietetics, isilinganiso se-carbohydrate / protein se-3: 1 esidlweni sangemva kokuzivocavoca kufanele abantu abaningi.

Amaprotheni azosiza ukwakha kabusha imisipha, kuyilapho ama-carbohydrate ezothatha isikhundla sezitolo zemisipha ye-glycogen. Lokhu kuzogcwalisa amandla akho.

Izibonelo zalezi zinhlobo zokudla zifaka:

• ukuzamazama kwamaprotheni ngesigaxa esisodwa samaprotheni nobhanana
• ingilazi yobisi lukashokoledi
• I-yogurt yamaGrikhi enamajikijolo
• ituna ngesinkwa sikakolweni ophelele

Yini okufanele uyidle ngemuva kweseshini ende ye-cardio?

Uma uqeqeshela umjaho futhi ufaka amamitha athile we-cardio, lawo mahora wokuzivocavoca adinga ukufaka uphethiloli ocabangayo, futhi.

Ngemuva kokuzivocavoca kwakho, phuza amanzi amaningi noma ukhethe isiphuzo sezemidlalo ngama-electrolyte, njengeGatorade. Lezi ziphuzo zisiza ukufaka uketshezi kanye ne-sodium elahlekile ngomjuluko.

Okulandelayo, khetha isidlo esincane ngesilinganiso se-carbohydrate / protein esingu-3: 1. Ezinye izibonelo zifaka okusanhlamvu nobisi, i-bagel enamaqanda, noma i-protein shake enezithelo ezingeziwe.

Izinyathelo ezilandelayo

Okufanele ukudle ngemuva kwe-cardio kuncike ezintweni eziningana, kufaka phakathi amandla nobude besikhathi sakho. Isici esibaluleke kakhulu ukulalela umzimba wakho. Izincomo ezingenhla akuyona imithetho eqinile, kepha imihlahlandlela okufanele ilandelwe.

Uma ulambile ngemuva kwanoma yikuphi ukuzivocavoca, khetha isidlo esincane esinomsoco, esilinganiselwe kahle ukufaka uphethiloli nokugcwalisa umzimba wakho.