Akudingeki Wenze I-Cardio Ukwehlisa Isisindo (Kepha Kukhona Okubanjwayo)

-Delile

• Kungani Ungadingi Izikhathi Ze-Cardio Ezinikezelwe Ukuze Ulahlekelwe Isisindo
• Ukubanjwa kwe-No-Cardio
• Thola Okuhamba Phambili Komhlaba Womabili
• Buyekeza kwe-

Uma ucabanga ngokuzivocavoca okuqondiswe ngqo ekunciphiseni isisindo, cishe ucabanga ukuthi uchitha amahora amaningi ku-treadmill noma i-elliptical. Futhi ngenkathi kuyiqiniso ukuthi ukwenza steady state cardio cishe intando usizo lokwehlisa isisindo, ochwepheshe bathi akudingekile ngokuphelele uma umgomo wakho oyinhloko ukulahleka kwamafutha. Eqinisweni, ungalahlekelwa isisindo ngokuphakamisa izinsimbi. (Yebo, ngempela. Bheka nje lezi zinguquko zomzimba eziphakamisa izinsimbi.)

Nokho, lokho akusho ukuthi kufanele neze yenza i-cardio. Nakhu ukuthi kungani ungafuna ukubeka phambili ukuqeqeshwa kwamandla uma ukuchitha amakhilogremu kuhlu lwakho lwezinto okufanele uzenze - kepha awukwazi ukuyeka ukuphefumula okunzima kuze kube phakade.

Kungani Ungadingi Izikhathi Ze-Cardio Ezinikezelwe Ukuze Ulahlekelwe Isisindo

"ICardio ingenye yezindlela ezisebenza kahle kakhulu zokunciphisa umzimba," kuchaza uJillian Michaels, isazi sezempilo nokuqina kanye nomsunguli we-My Fitness ngohlelo lukaJillian Michaels. Lokho kungenxa yokuthi ulahlekelwa isisindo ngokushisa ama-calories amaningi kunalokho owadlayo, futhi okumangazayo abantu abaningi, ukuqeqeshwa kwamandla empeleni kungcono ekwenzeni lokho kune-state state cardio.

Izizathu zalokhu zilula kakhulu. Okokuqala, ukuqeqeshwa kwamandla kuguqula ukwakheka komzimba wakho. "Ukuqeqeshwa ekumelaneni kuzokusiza wakhe imisipha eminingi, ezokwandisa umzimba wakho futhi ikusize ushise ama-calories amaningi," kuchaza uBetina Gozo, umqeqeshi weNike Master ogxile ekuqeqesheni amandla. Amakholori amaningi umzimba wakho azishisa wona wedwa, kuba lula kakhulu ukwehlisa isisindo. Ngamanye amazwi, uma ufuna ukunciphisa umzimba, ukwakha imisipha kuyinto enhle. (Nayi yonke isayensi yokwakha izicubu zomzimba namafutha ashisayo.)

Okwesibili, ukuqeqeshwa kokumelana okwenziwa esifundeni kuvame ukushisa ama-calories amaningi kune-cardio endala, ikakhulukazi uma kwenziwa ngokunyakaza okuhlanganisiwe njengama-squats, ukubulawa kwabantu, ukuqhuma kwe-hip, ukuhlanza, ukucindezela imishini, nokuningi, ngokusho kukaJennifer Novak, CSCS, amandla nesimo onguchwepheshe kanye nomnikazi we-PEAK Symmetry Performance Strategies. "Lapho amalungu amaningi ehlanganyela ekunyakazeni, kufanele kuqashwe izicubu eziningi ukuze ziwabulale," echaza. Lokho kusho-yebo-ama-calories amaningi ashisiwe.

Futhi, kunomphumela "we-afterburn" oza kanye nokuqeqeshwa kokumelana nokuqina. "Uma wenza i-cardio eqondile nje, usebenza ngejubane le-aerobic futhi uvutha amakhalori kuphela ngesikhathi esisebenzayo," kusho uGozo. Ngeseshini yokuqeqeshwa kokumelana namandla aphezulu, uqhubeka nokushisa amakhalori usuku lonke, uyanezela. Kunjalo, ungayithola ngokuphelele le nzuzo yokushiswa ngemuva kwe-HIIT, kodwa ngezinzuzo zokwakha imisipha, uzofuna ukuhlanganisa ukumelana nezisindo, ama-kettlebell, noma ukutholwa kwesisindo somzimba.

"Lokho kusho ukuthi, konke lokhu akubalulekile uma ungabheki lokho okudlayo," kunezela uMichaels. Khumbula leso sisho esithi: "ama-abs enziwa ekhishini?" Yebo, kuyiqiniso. Ngecebo lokudayela elingena ngaphakathi nokudla okusekelwe emandleni, kungenzeka ukuthi ubone izinguquko zokulahleka kwesisindo ozifunayo.

Ukubanjwa kwe-No-Cardio

Manje, ngenkathi i-cardio ingadingeki ekwehliseni isisindo, lokho akusho ukuthi i-cardio ayidingekile ~ ngokujwayelekile ~. I-American Heart Association njengamanje incoma imizuzu eyi-150 yokuvivinya umzimba ngokulingene nemithambo yegazi ngesonto (isatshalaliswa ngaphezu kwezinsuku ezinhlanu) NOMA imizuzu engama-75 yokuzivocavoca okunamandla kwenhliziyo ngeviki (isatshalaliswa ngaphezu kwezinsuku ezintathu) kanye nezikhathi ezimbili zokuqeqesha amandla ezempilo enhle yenhliziyo. (Amaphesenti angaba ngu-23 kuphela abantu baseMelika abahlangabezana nalezo zidingo, noma kunjalo.) Lokho kungenxa yokuthi ukuphakamisa izinga lokushaya kwenhliziyo yakho kusabalulekile ekugcineni inhliziyo yakho iphilile.

Into ewukuthi: Ukuqeqeshwa kwamandla, uma kwenziwa ngendlela ehlelekile, kungenza izinga lokushaya kwenhliziyo yakho liphakame ngokwanele ukubala njengokuzivocavoca kwenhliziyo nemithambo yegazi. (Nansi incwadi yokuqala yokuthi ungasebenzisa kanjani izindawo zokushaya kwenhliziyo ukuze uziqeqeshele izinzuzo ezinkulu zokujima.) "Ukunyakaza okuhlangene kuyindlela enhle yokwenyusa izinga lokushaya kwenhliziyo yakho ngenkathi uqeqesha amandla," kuchaza uGozo. Ngenxa yokuthi usebenza imisipha eminingana ngesikhathi esisodwa, izinga lokushaya kwenhliziyo yakho lizokhuphuka. (Uma uke wezwa ukushaya kwenhliziyo yakho ezindlebeni zakho ngemva kokwenza izinto ezimbalwa ezisindayo, wazi kahle ukuthi ukhuluma ngani.) Futhi, ngokunciphisa okusele okuthatha phakathi kwamasethi, wengeze izisindo ezisindayo, kanye/noma ukunyusa ijubane lakho. , ungakhuphula izinga lokushaya kwenhliziyo yakho.

Thola Okuhamba Phambili Komhlaba Womabili

Ngakho-ke ochwepheshe bokuqina batusa kanjani ukulinganisa amandla nokuqeqeshwa kwe-cardio uma uzama ukwehlisa isisindo? "Ngingancoma i-cardio kuphela ngezinsuku zakho ezingekho emsebenzini," kusho uMichaels. "Isibonelo, uma uphakamisa kane ngesonto futhi ufuna ukuthola umjuluko owodwa noma emibili ngaphakathi - kodwa uvumele imisipha yakho isikhathi esifanele sokululama - lokhu kulapho i-cardio izobe ilungile."

Ufuna ukuqinisekisa ukuthi ushaya inani elinconyiwe le-cardio ngaphandle kokubeka unyawo kutreadmill? Uyachaza isitimela sesisindo ngamasekethe. "Suka kokunye ukuzivocavoca uye kokulandelayo ngokulandelana okusheshayo ukuze ugcine ukushaya kwenhliziyo yakho. Mina ngokwami ​​ngifaka isikhawu se-HIIT kuwo wonke amasekethe ukuze ngithole umfutho owengeziwe."

Kungumqondo omuhle futhi ukukhetha izisindo zakho ngobuchule. "Zama ukuhlanganisa izisindo kanye nokumelana okukubekela inselelo ekuphindaphindeni kwakho okumbalwa, kungenjalo ungase ungatholi izinzuzo ezigcwele," kusho uGozo. "Awufuni neze ukuthi izinsimbi kube lula ukuzisusa kuma-reps ayi-15 +. Ufuna ukuthi 'ukumelana' kube khona ukwenza ushintsho lwenzeke."

Ukuphela kwe-cardio caveat? Uma uziqeqeshela okuthile okuqondene nezemidlalo (njenge-half-marathon noma i-triathlon) uzodinga ukwenza umsebenzi ozinikele we-cardio, kusho uMichaels.

Noma kunjalo, uMichaels uwusekela ngokuphelele umqondo wokugxila kakhulu emzamweni wakho ekusebenzeni okufushane okususelwa ekumelaneni ngezikhathi eziningi ze-cardio. "Ukufunda ngemuva kokutadisha kusikhombise ukuqina okuphezulu, ukusebenzisa isikhathi esifushane kuyona okusebenza kakhulu ekuqiniseni impilo yonke, impilo yenhliziyo, ukuqina kwamathambo, ukunakekelwa kwemisipha, imetabolism nokuningi." Ufuna ukuzama lolu hlobo lokuzivocavoca? Bheka lokhu kusebenza kwe-kettlebell cardio.

Buyekeza kwe-