Ukufikelela kuma-calories angama-600 atshiswa ngexesha lokuzivocavoca

Umxholo

• Ezi ngcebiso zokomelela zintle ziya kunceda ukonyusa iikhalori ezitshiswe ngexesha lokuzilolonga kunye neendlela ezisebenza kakhulu zokuzilolonga kwe-cardio.
• I-Cardio Workout Routines: Iindlela ezintathu zokutshisa iFat
• Iindlela zeCardio zokuSebenza: Umzobi weBhunga elisezantsi
• Iindlela zokuzilolonga zeCardio: Mega Calorie Blaster
• Iindlela zokwenza i-Cardio Workout: Ukunyuka kweslimming
• Zama ezi ndlela zokuzilolonga ze-cardio ezoyikisayo onokuthi uzenze naphi na ukonyusa iikhalori ezitshisiweyo ngexesha lokuzilolonga.
• Iindlela zokwenza umsebenzi weCardio: Ikhosi yokuHlola ye-Elliptical
• Uphengululo lwe

Ezi ngcebiso zokomelela zintle ziya kunceda ukonyusa iikhalori ezitshiswe ngexesha lokuzilolonga kunye neendlela ezisebenza kakhulu zokuzilolonga kwe-cardio.

Siyibona ngalo lonke ixesha kwindawo yokuzivocavoca: Ume apho ujonge koomatshini uzama ukufumanisa ukuba yeyiphi eya kuba yeyona ikruqulayo kwaye ikunike eyona nzame zakho zokuzilolonga. Okanye ukhwele nje kwaye ugcine isantya esifanayo de ube ungakwazi ukumelana nomnye umzuzu.

Akumangalisi ukuba uninzi lwethu loyike ukuya ejimini! Sonke kufuneka sibeke uchulumanco- kunye neziphumo sibuyele kwiindlela zethu zokuzilolonga ze-cardio, ke sibuze abaqeqeshi abaphezulu ngezona ngcebiso zabo zomzimba ezifanelekileyo kunye neendlela zokuzilolonga ukuze kuqhume iikhalori, ukukhulisa imetabolism, ukukrola izihlunu, kunye nokukhulula kuloo nto " izakuphela?" ingqondo-seti.

Imfihlelo: Sukutshintsha izinto inyanga nenyanga, zitshintshe kwiseshoni nganye.

Yenza uqeqesho ezintlanu okanye ezintandathu kwezi zilandelayo kwiintsuku ezisixhenxe ezizayo (ngelixa ujonge into oyityayo) kwaye ungatsho ixesha elide kwiponti ye-flab. Ngubani owaziyo?

I-Cardio Workout Routines: Iindlela ezintathu zokutshisa iFat

Umqeqeshi UWendy Larkin, umphathi woqeqesho lomntu, iCrunch, iSan Francisco

Oko Uya Kukufuna Intambo yokutsiba, ukuhamba ngebhayisikile yeqela, kunye nethayile yokunyathela

Iikhalori ezitshiswe ngexesha lokuzilolonga 450–500*

Iingcebiso zempilo: "Ukutshintshana phakathi kweentlobo ezahlukeneyo zokuzilolonga kukuvumela ukuba uzityhalele kwimida yakho-ke emva koko uphinde ululame kwaye ukwenze kwakhona kwisiqwenga esilandelayo sesixhobo-ngelixa usebenzisa zonke izihlunu zakho," utshilo uLarkin.

"Iinyawo zombini zozibini, emva koko ngokuthe ngcembe qalisa ukutshintshana kweenyawo. Ukuba awukwazi ukwenza imizuzu eli-10, tsiba iinguqulelo ezili-10, uze uphumle imizuzwana eli-15. Yongeza imijikelo eli-10 ngexesha de ube ufike kwimizuzu eli-10. Xa uhamba ngebhayisikile , qala ngokuxhathisa okwaneleyo ukuva ukutsalwa kancinane kwivili, uze ulinyuse ukusuka apho. Ebudeni beendawo ezimileyo, gcina iimpundu zakho phezu kwesitulo kunye nemilenze yakho phezu kweepedali."

IIKHALORI EZITSHISWE NGEXESHA LOKUQEQESHA ZISEKELWE KWIBHINQA ELIPHAWULEKILEYO ELI-145.

Iindlela zeCardio zokuSebenza: Umzobi weBhunga elisezantsi

Umqeqeshi UTracey Staehle, umdali we-Walking Strong workout DVD (fitbytracey.com)

Oko Uya Kukufuna I-treadmill

Iikhalori ezitshisiweyo ngexesha lokuzilolonga 200*

Iingcebiso zempilo: Le "high" hill cardio routine yenza umzimba wakho ophantsi usebenze nzima ngakumbi, kwaye okukhona ubandakanya la maqela amakhulu emisipha, ngakumbi iikhalori ozitshisayo. Ngaphezu koko, izinto zitshintsha rhoqo, ke kufuneka uhlale ugxile-awukwazi ukubekela ecaleni,” utshilo uStaehle. "Uhlala ujongene nomceli mngeni, nokuba kukukhawuleza-ukunyuka induli, ubaleka ukuthambeka, okanye uhamba neempumlo zokuhamba."

IIKHALORI EZITSHISWE NGEXESHA LOKUQEQESHA ZISEKELWE KWIBHINQA ELIPHAWULEKILEYO ELI-145.

Ngoku fumanisa iingcebiso zokuqina ukonyusa iikhalori ezitshisiweyo ngexesha lokuzilolonga ne-mega calorie blaster cardio Workout!

Iindlela zokuzilolonga zeCardio: Mega Calorie Blaster

Jonga oku kusebenza okumangalisayo kwe-cardio kuya kukunceda uqhume iikhalori!

Umqeqeshi UPaul Frediani, umqeqeshi oqinisekisiweyo wase-USA Triathlon, kwisiXeko saseNew York

Oko Uya Kukufuna Iwotshi enesandla sesibini okanye istopwotshi

Iikhalori ezitshisiweyo ngexesha lokuzilolonga 300–600*

Iingcebiso Zempilo: Iimbaleki kunye neetriathletes baziqhelanisa neendlela zokuzilolonga ezibizwa ngokuba "luqeqesho lwetempo" -ukugcina ubungqingqwa obucelomngeni kodwa kungabi nzima kangako ukuba uzive ngathi sowuza kuzimisela.

"Enye yeendlela ezilungileyo zokuphucula amandla akho, isantya, kunye nenqanaba lokuqina," utshilo uFrediani. Kwaye, usebenza kwinqanaba- malunga neepesenti ezingama-80 zenqanaba lentliziyo yakho enkulu (yiya ku-fom shape.com/heartrate ukubala eyakho) -oko kuphucula amanqatha akho kunye neekhalori ezitshisiweyo ngexesha lokuzilolonga.

Kuthatha ukuziqhelisa ukugcina eli nqanaba lokuzivocavoca ixesha elide, kodwa le ndlela, ebandakanya isantya esincinci esincinci, iya kukunceda ubetheke. Ngaba iindlela zakho zokuzivocavoca i-cardio ngaphakathi okanye ngaphandle xa uhamba ngebhayisikili, usebenza, okanye uhamba ngokukhawuleza. (Ungayihlengahlengisa phantse kuwo nawuphi na omnye umatshini we-cardio, ukusuka kumqhubi wenqanawa ukuya kwi-elliptical.)

* IIKALORI EZTSHISWA NGEXESHA LOMSEBENZI ZISEKWE KUMFAZI WE-145-POUND.

Iindlela zokwenza i-Cardio Workout: Ukunyuka kweslimming

Umqeqeshi U-Nicki Anderson, umnini-Fitness wokwenyani, eNaperville, e-Illinois

Oko Uya Kukufuna Nasiphi na isiqwenga sesixhobo se-cardio esikuvumela ukuba ulungelelanise ukuchasana okanye ukuthambekela

Iikhalori ezitshiswe ngexesha lokuzilolonga 260–600*

Iingcebiso Zempilo: "Le nkqubo ikukhupha kwindawo ohleli kuyo ngokuhlala uphakamisa uthambeko kwisithathu sokuqala sesiqhelo," utshilo uAnderson. "Kukuzilolonga okusebenzayo, ngakumbi kwimilenze yakho kunye neempundu, ekufuneka zikunike amandla phezulu." Zama ukugcina isantya esifanayo njengoko ukuthambeka kwakha kwezi ndlela zokuzilolonga ze-cardio ukukhulisa iikhalori ezitshisiweyo ngexesha lokuzilolonga, kwaye ungaxhomekeki kakhulu (ukuba kufuneka ubambelele, sebenzisa ukubambelela ngokukhanya).

IIKHALORI EZITSHISWE NGEXESHA LOKUQEQESHA ZISEKELWE KWIBHINQA ELIPHAWULEKILEYO ELI-145.

Funda ngokufumana iseti yokugqibela yeekhalori zokuqhumisa iingcebiso zomzimba!

Zama ezi ndlela zokuzilolonga ze-cardio ezoyikisayo onokuthi uzenze naphi na ukonyusa iikhalori ezitshisiweyo ngexesha lokuzilolonga.

Ezi ndlela ziphakamileyo zokuzilolonga ze-cardio ziya kuvuselela imetabolism yakho ukuze wongeze iikhalori ezitshisiweyo ngexesha lokuzilolonga ukuze wakhe izihlunu ezibhityileyo ukuze ube slimmer, womelele wena.

Umqeqeshi Cat Manturuk, iZiko leMidlalo e-Chelsea Piers, kwisiXeko saseNew York

Oko Uya Kukufuna Iwotshi enesandla sesibini okanye istopwotshi

Iikhalori ezitshiswe ngexesha lokuzilolonga 130–300*

Iingcebiso zempilo: "Ndiyabaxelela bonke abathengi bam ukuba kufuneka bafake amaxesha-yenye yeendlela ezilungileyo zokutshisa amanqatha kunye nokuphucula umgangatho womzimba wakho ngokukhawuleza," utsho uManturuk.

Sonke kukukhawulezisa iziphumo ekusebenzeni kwethu kwe-cardio, ke yenza lo msebenzi kuwo nawuphi na umatshini, okanye uhambe, ugijime, okanye ibhayisekile ngaphandle (ukuba uhamba okanye uyabaleka, thatha amanyathelo amade xa isicwangciso sifuna ukonyuka okanye ukuchasa, okanye ujonge iinduli ezithile kwindawo yakho ngaphambi kwexesha).

"Endaweni yokuxhuzula nokukhukhumala, yenza ukuphefumla kwakho kube nesigqi ngakumbi ngokuphefumla nangomphefumlo okwexesha elifanayo," wongeza uManturuk. "Uya kufumana ioksijini engakumbi kwimiphunga yakho ngelixa ugcina umzimba wakho ukhululekile, ke uya kuba nakho amandla ngokugqabhuka ngakunye."

* IIKALORI EZTSHISWA NGEXESHA LOMSEBENZI ZISEKWE KUMFAZI WE-145-POUND.

Iindlela zokwenza umsebenzi weCardio: Ikhosi yokuHlola ye-Elliptical

Umqeqeshi UGeralyn Coopersmith, umphathi wesizwe ophezulu, iZiko loQeqesho loQeqesho lwe-Equinox, kwisiXeko saseNew York

Oko Uya Kukufuna Umatshini we-elliptical

Iikhalori ezitshisiweyo ngexesha lokuzilolonga 250*

Iingcebiso zempilo: "I-elliptical inikezela ngokusebenza okuphantsi kwempembelelo ephantsi etshisa iikhalori ezinzulu, kodwa ayiziva ngathi usebenza nzima njengoko wenzayo kwezinye iintlobo zezixhobo," kusho uCoopersmith.

Kuba aba matshini abangenachaphaza bohluka ngokomvelisi kumanqanaba abo okuxhathisa kunye nokuthambeka kwethambeka, siye sakugcina oku kuzilolonga noko kufana negeneric; landela i-RPE kunye nokhetho lomatshini wakho ukukugcina kwindawo elungileyo. "Ukuphakama kwereamp, kokukhona iikhalori uzakuzitshisa," uyongeza.

Unokonyusa iikhalori ezitshisiweyo ngexesha lokuzilolonga ngokusebenzisa ingalo ezijijayo kunye nokutyhala ngenene kunye nokutsala umtya ngamnye kwimizila yakho yokomzimba. Kodwa ukuba awuziva uthanda ukuzisebenzisa okanye ubambe kuphela ngelixa iilevers zenza wonke umsebenzi, musa ukubila. Sebenzisa nje intshukumo yengalo yendalo: Impompo yeengalo zakho ngokuchasene nemilenze yakho, ethi icelomngeni kwingqondo yakho nayo.

IIKHALORI EZITSHISWE NGEXESHA LOKUQEQESHA ZISEKELWE KWIBHINQA ELIPHAWULEKILEYO ELI-145.

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