Zingaphi iiCalori oziTshisayo zokuPhakamisa iintsimbi?

Umxholo

• IiNzuzo zokuPhakamisa iiMiyezo
• Ngaba ukunyusa iintsimbi kuyatsha?
• Ke, zingaphi iiKhalori ozitshisayo xa uphakamisa iiWeights?
• Izinto zokuzilolonga ezichaphazela ukuba zingaphi iikhalori ozitshise ngokuphakamisa iiWeights
• Indlela yokutshisa iiCalories ezingakumbi Ukuphakamisa iiWeights
• Uphengululo lwe

Xa ufuna itotshi yeetotshi kwaye utshise amanqatha, ngaba uyenza umgca wee-cardio koomatshini? Yothusa: Unokufuna ukuya phambili kwi-barbell endaweni yoko. Nantsi intengiselwano malunga nokuba zingaphi iikhalori ozitshisayo zokuphakamisa iintsimbi-nasemva koko.

IiNzuzo zokuPhakamisa iiMiyezo

Ngaphambi kokuba sithethe ngeekhalori, kuya kufuneka wazi ukuba uqeqesho lwamandla lubonelela ngezibonelelo zexesha elifutshane kunye nexesha elide kwimpilo yakho yonke, emzimbeni nasengqondweni.

Iimpawu ezimbalwa eziphawulekayo: amathambo anamandla kunye namathambo anzima, ukunyuka kwemisipha kunye namandla, ukunyusa i-metabolism, ukunciphisa amafutha omzimba, ukunyuka kokuqina kwamalungu, ukuphucula ukunyamezela kunye nempilo ye-cardiovascular, amandla angcono okusebenza (cinga: ukuthwala ukutya), kunye nokuzithemba ngakumbi. Ewe, kunjalo okuninzi. (Funda ngokugqithisileyo: Izibonelelo eziPhambili zoPhakamisa ubunzima)

Kodwa xa abantu abaninzi bethatha i-weightlifting, baneenjongo ezimbalwa ezicacileyo engqondweni: ukutshisa iikhalori, ukwakha izihlunu, kunye nokunyusa imetabolism yabo. (Ahem...15 iinguqu eziya kukukhuthaza ukuba uqalise ukuphakamisa iintsimbi)

Ngaba ukunyusa iintsimbi kuyatsha?

Mhlawumbi sele uyazi ukuba yakha izihlunu. Kodwa zikho iindaba ezimnandi ngakumbi: Ukuba injongo yakho kukuphalaza amanqatha emzimbeni kunye nokuzilolonga okunzima kwe-cardio-nje akuyikusiki, uqeqesho lwamandla lunokuba lutshintsho olupheleleyo lomdlalo.

"Ukuphakamisa iintsimbi kuvuselela ukukhula kwemisipha kunye nokwandisa ubungakanani bemisipha," ucacisa uKasey Kotarak, CPT, PES, FNS, umqeqeshi kwiHighland Fit Body Boot Camp. "Njengoko usakha i-muscle eninzi, i-metabolism yakho (okanye inkcitho yamandla) iyanda ngenxa yokuba imisipha itshisa iikhalori ezininzi ekuphumleni kunamafutha." Umphumo: Utshisa ii<em>kilojoule ezininzi mihla le—ukwenza kube lula ukulahlekelwa ngamafutha omzimba.

Kwaye ngenxa yokuba ukuphakamisa iintsimbi kuphakame ngamandla kwaye kufuna amandla amaninzi, umzimba wakho ufuna ioksijini eyongezelelweyo ukuze uphinde ubuye emva kweeyure emva kokuzilolonga, utshilo uKotarak. Kwaye ucinga ukuba ukusebenzisa yonke le oksijini yongezelelweyo kuyenza ntoni? Ukutshisa iikhalori. Ngapha koko, oku emva kokutsha kungagcina iiyure ezingama-24 kunye nokudityaniswa.

Xa kudityaniswe nokutya okusempilweni, ukonyusa umzimba kokuphakamisa ubunzima kunokukunceda ufumane (kwaye uhlale!).Ngapha koko, uphando kudala lubonisa ukuba uqeqesho lobunzima lunokunceda amadoda kunye nabasetyhini ukuba baphucule ukwakheka komzimba (aka kangakanani izihlunu xa kuthelekiswa namafutha).

Ke, zingaphi iiKhalori ozitshisayo xa uphakamisa iiWeights?

Zingaphi iikhalori ozitshisayo zokuphakamisa iintsimbi zixhomekeke ekusebenzeni nzima komzimba wakho, oososayensi abalinganisa kwi-METs, okanye ii-metabolic equivalents. Ekuphumleni (njengaxa ubukele iNetflix), umzimba wakho usebenza kwi-1 MET, elilingana nokutshisa i-calorie eyi-1 ngekhilogram yobunzima bomzimba ngeyure. (Kumntu onepawundi ezili-150, loo nto imalunga nama-68 eekhalori ezitshisiweyo zokunyusa ubunzima ngeyure.)

Xa uphakamisa iintsimbi, umzimba wakho usebenza naphi na ukusuka kwi-3 METs (ukuba ubeka iinzame ezilula) ukuya kwi-6 METs (ukuba usebenza ngenene impundu yakho). Umntu weepawundi ezili-150, naphina phakathi kwama-200 nama-400 eekhalori ngeyure. (Iindaba ezimnandi: Unokulinganisa inani lakho leekhalori ezitshisiweyo ngokufaka ubunzima bakho, inqanaba lomzamo eliqikelelweyo kwii-MET, kunye nexesha lokuzilolonga kule ndawo yokubala ikwi-intanethi.)

Ewe kunjalo, "wonke umntu wahlukile," utshilo u-Aleksandra Sulik, CPT, umqeqeshi kwiLife Time SKY kwisiXeko saseNew York.

Izinto ezininzi-kubandakanywa ubunzima obuninzi kunye nezihlunu onazo-zonke zinempembelelo ukuba zingaphi iikhalori ozitshisayo eziphakamisa iintsimbi. Enyanisweni, umntu omnye unokutshisa ngaphezu kwe-100 yeekhalori ngaphezulu okanye ngaphantsi komnye umntu ngexesha le-30-minute weights sesh.

"Enye indlela yokulinganisa ikhalori yakho yokutsha ngexesha lokuzilolonga uqeqesho kukunxiba umkhondo womzimba ojonga ukubetha kwentliziyo yakho, utshilo uKotarak. Uninzi lwabalandeli basebenzisa isantya sentliziyo yakho, ubude, ubunzima, kunye nobudala ukuqikelela ukutsha kwakho. (Jonga: Ungayisebenzisa njani iMihlaba yokuBala iiNhliziyo ukuQeqesha iziBonelelo zokuZilolonga)

Izinto zokuzilolonga ezichaphazela ukuba zingaphi iikhalori ozitshise ngokuphakamisa iiWeights

Ubunzima bakho kunye nokwakhiwa komzimba ngaphandle, inani lezinto eziguquguqukayo ekusebenzeni kwakho okunokuchaphazela zingaphi iikhalori ozitshisayo zokuphakamisa iintsimbi.

1. Amathuba okuphumla

Akumangalisi apha, kodwa uchitha ixesha elingakanani uhleli ebhentshini uskroba nge-Instagram phakathi kweeseti ezichaphazela iikhalori zakho zonke ezitshisiweyo zokuphakamisa iintsimbi. "Umzimba utshisa iikhalori ezingaphezulu ngexesha lokuphumla elifutshane okanye ungaphumli konke konke," ucacisa uKotarak. (Naku oku kufuneka uphumle ixesha elide phakathi kweeseti.)

Ngoba? Ixesha lokuphumla elincinci lithetha ukuba umzimba wakho kufuneka usebenze nzima ukuze uqhubeke nokusebenza. Kukwafuneka isebenze nzima ngakumbi ukuchacha nokuzalisa kwakhona emva ukuzilolonga kwakho, ukutshisa iikhalori ngalo lonke elixesha. Ngapha koko, ngokukaSulik, ukungalandeli ixesha lokuphumla-okanye ukuphumla nje ixesha elide phakathi kweeseti-yenye yeempazamo ezinkulu ezenziwa ngabahambi be-gym xa bejonge ukonyusa ikhalori yabo.

2. Indlela ophakamisa ngayo ubunzima

Njengokuba uphumla kangakanani (okanye ungaphumli), indlela ophakamisa ngayo ubunzima ikwabeka ubungakanani bomsebenzi wakho, ochaphazela ukuba zingaphi iikhalori ozitshisayo zokuphakamisa iintsimbi. Emva kwayo yonke loo nto, okukhona usebenza nzima, okona amandla akho ewongamela umzimba.

"Ubunzima obuphakathi buhlala busetyenziselwa ukunyusela ukutshiswa kweekhalori," utshilo uKotarak. "Kodwa ukuphakamisa iintsimbi ezinzima kwii-reps ezimbalwa kufuna amandla amaninzi kunye namandla, kwaye kwakhona kuvelisa i-calorie ephezulu yokutshisa." Gxila kwiiseti ezimalunga ne-10 ze-reps okanye ngaphantsi, usebenzisa ubunzima obunzima onokuthi ubenabo ngelixa ugcina ifom efanelekileyo. (Funda ngakumbi apha: Isikhokelo sabaQalayo sokuPhakamisa iiMizimba eziManzi)

3. Yeyiphi Imisipha Oyisebenzisayo

Cinga ukwenza ii-biceps curls zitshisa iikhalori ezininzi njengokwenza squats? Hayi okuninzi. "Okukhona kufunwa izihlunu kunye namaqela angaphezulu kwezihlunu asetyenziswa kwiseshoni yokuphakamisa, kokukhona utshisa iikhalori eziphakamisa iintsimbi," utshilo uKotarak.

Ukuzivocavoca okusebenzisa izihlunu zakho ezinkulu (cinga: umqolo wakho kunye nemilenze) kunye nemithambo edibeneyo ebandakanya amaqela amaninzi emisipha (njenge-deadlifts okanye i-squat-to-presses) ifuna amandla amaninzi okwenza kwaye ngaloo ndlela itshise iikhalori ezininzi. (PS Kuya kufuneka wenze umthambo wokuzilolonga ngaphambili ukwenza imithambo ekujoliswe kuyo ngakumbi.)

4. Uhlobo lokuzilolonga olwenzayo

Nangona iiklasi ezininzi ze-boot okanye iiklasi zokuzilolonga ze-HIIT zibandakanya iintsimbi, umzimba wakho usabela kuzo ngendlela eyahlukileyo kunomthambo othe ngqo wokuphakamisa iintsimbi.

"Ukuzivocavoca kwinkampu yeebhuthi kubandakanya i-cardio kugcina ukubetha kwentliziyo yakho, nto leyo eyonyusa ukutsha kwekhalori," ucacisa uKotarak. Ukusebenza kwesi santya sikhawulezayo kunye namandla aphezulu-nokuba usebenzisa ubunzima obulula kunokuba ubuya kwenza kwiseshoni engenasiphelo-uqinisekisa ukuba umzimba wakho uyaqhubeka nokutshisa iikhalori emva kokuzilolonga ukuze uphinde ubuye. (Leyo yenye yeenzuzo ezininzi zokuzilolonga kwe-HIIT.)

Qaphela nje ukuba ezi ntlobo zeeklasi zisebenzisa ubunzima obulula, azikuncedisi ukuba wakhe amandla okanye ubunzima bemisipha ngokukhawuleza, utshilo uSulik. Ke ngelixa oku kusebenza ngokuqinisekileyo kukunceda utshisekonkeIikhalori kwixesha elifutshane, azenzi kangako ukwandisa isiseko esitshisa umzimba wekhalori yemihla ngemihla (ngokunyusa ubunzima bemisipha) ngokusebenza ngamandla koqeqesho.

Indlela yokutshisa iiCalories ezingakumbi Ukuphakamisa iiWeights

Ngazo zonke ezi zinto engqondweni, unokwenza ngokulula i-sesh elandelayo yokunyusa ubunzima ukuze utshise iikhalori ezininzi, ukuba yinjongo yakho yokusebenza.

Iingcebiso ezimbalwa zikaKotarak:

• Sebenzisa ubunzima obunzima ngokwaneleyo ukuba unokwenza kuphela i-10 okanye ngaphantsi komgangatho wokuphindaphinda umthambo ngexesha
• Gxininisa umthambo wakho kwimithambo edibeneyo okanye yomzimba opheleleyo, njengokuziphakamisa okanye ukutsalela phezulu
• Faka iisupersets, apho wenza khona iintshukumo ezimbini ezahlukeneyo umva-umva phambi kokuphumla
• Ukutshintsha umatshini kushukuma imithambo emi (ukuhambisa okulinganayo kufuna ukuba wenze undoqo kunye nezinye izihlunu emzimbeni wakho!)

Uphengululo lwe