Zingaphi iiCalori oziTshisayo zokuPhakamisa iintsimbi?

Umxholo

• I-Aerobic vs Anaerobic
• Izibonelelo ezongeziweyo zoQeqesho lwaMandla
• Yeyiphi intshukumo etshisa kakhulu?
• Yazi Into Oyenzayo

Xa kuziwa ekunciphiseni ubunzima, okanye kunoko, ukulahleka kwamafutha, inkxalabo yokuqala yabantu abaninzi kukutshisa iikhalori. Yinkolelo ekudala ikho ukuba ukudala ukusilela kweekhalori - apho utshisa khona iikhalori ezingaphezulu kunokuba uthatha - kunokukunceda wehle iiponti ezimbalwa okanye ubungakanani.

Ngelixa umthambo we-Cardio, njengokubaleka okanye ukuhamba, zihlala zibonwa njengeyona ndlela yokwenza oku, kuvela ukuphakamisa ubunzima kunokunceda, nako.

I-Aerobic vs Anaerobic

Ukuqonda ubudlelwane phakathi kobunzima kunye neekhalori, kuya kufuneka wazi umahluko phakathi kokuzivocavoca nge-aerobic kunye ne-anaerobic.

Ukuzivocavoca okuzinzileyo, njengokubaleka okungagungqiyo okanye ukuhamba ngebhayisikile, kuphantsi ngamandla kwaye kunokwenziwa kangangexesha elide. Umzimba wakho ufumana ioksijini eyaneleyo ukuqinisekisa ukuba uyakwazi ukuqhubeka nokwenza le nto uyenzayo.

I-Anaerobicexercise, njengokuphakamisa iintsimbi, kwelinye icala, ngamandla amakhulu. Ngokukhawuleza kokuzivocavoca ngamandla, umzimba wakho awufumani oksijini ngokwaneleyo ukubonelela ngezihlunu zakho ngokukhawuleza ngokwaneleyo, ke iiseli zakho ziqala ukophula iiswekile endaweni yoko. Kuba eli nqanaba lokuqina alinakugcinwa ixesha elide, umthambo we-anaerobic uthanda ukuhlala ixesha elifutshane.

"Uqeqesho lwamandla ayisiyomthambo we-aerobic kakhulu, abantu abaninzi bakholelwa ukuba ayisiyondlela ilungileyo yokutshisa amanqatha," ucacisa uRoyy Snyder, CSCS, NSCA-CPT, weRocky's Fitness Centre eSanta Cruz, CA. U-Snyder uthi zichanekile ngandlela thile, kodwa uqeqesho lwamandla lunokutshisa amanqatha ngeendlela ezinye izinto ezingenako ukuzilolonga.

Ukuzivocavoca umzimba kweAnaerobic kunokuba kukuhlala ixesha elifutshane, kodwa iziphumo zokutsha kweekhalori azikho.

"Ngokukhawuleza emva kweseshoni yokuqeqesha amandla, umzimba kufuneka ugcwalise amandla akhutshiwe kwaye ulungise umonakalo owenziwe yimisipha," kusho uSnyder. "Inkqubo yokulungisa isebenzisa amandla e-aerobic iiyure ezininzi."

Ngamanye amagama, ukuzilolonga okunzulu njengobunzima kunye noqeqesho lwamandla kutshisa iikhalori kunye namafutha ixesha elide emva kokuzilolonga kunokubonisa amandla asezantsi e-aerobic.

Izibonelelo ezongeziweyo zoQeqesho lwaMandla

USnyder uthi irejimeni elungileyo yokusebenza yenye yezinto ezenza umthambo we-aerobic kunye ne-anaerobic, kodwa wongeza ukuba ukuphakamisa iintsimbi kunokubonelela ngezibonelelo ezongezelelweyo.

"Inzuzo eyongeziweyo yokuphakamisa iintsimbi kukuziqhelanisa namava emisipha," ucacisa. "Izihlunu ziya kukhula ngobukhulu kwaye zonyuse imveliso yokunyanzelwa, okanye ukomelela." Kwaye kukukhula kwesihlunu okukhokelela kwesinye isiphumo sempembelelo - ukonyusa imetabolism.

“Ikhilogram enye yemisipha ifuna iikhalori ezintandathu ukuya kwezili-10 ngosuku ukuze izigcine. Ke ngoko, indlela yesiqhelo yokuphakamisa iintsimbi inyusa imetabolism yomntu kunye nokuba zingaphi iikhalori azitshisayo. ”

Yeyiphi intshukumo etshisa kakhulu?

Ukunyusa ukunyusa umzimba okusebenzisa izihlunu ezininzi zezona zakha owona msipha. USnyder uthi ungazama ezi ntshukumo zintlanu ngaphandle kwesisindo esongeziweyo (usebenzisa kuphela ubunzima bomzimba ukumelana). Emva koko qala ukongeza ubunzima ngenzuzo enkulu.

1. Izikwere
2. Imilenze
3. Ukubulawa kwabantu
4. Ukutsala
5. Ukuphusha usenyuka

Yazi Into Oyenzayo

Njengayo nayiphi na inkqubo yokuzilolonga, uSnyder uthi kukho iingozi. Xa uqala uqeqesho lwamandla kungekho sikhokelo, ayisiyiyo kuphela indlela ozibeka emngciphekweni wokukwenzakala, ukwasengozini yokwenzakala.

Cela uncedo lomqeqeshi wakho oqhelene ne-biomechanics. Banokubonisa ifom efanelekileyo, kunye noncedo lokuphucula indlela ohamba ngayo kunye neentshukumo zakho.

Ukuphakamisa iintsimbi kutshisa ezinye iikhalori. Isibonelelo sayo sokwenyani kukuba sinokunceda ukwakha izihlunu, ukongeza amandla, kunye nokuphucula ukuxinana kwethambo kwaye xa kongezwa kwirejimeni yokuzivocavoca equka ukuzilolonga kwe-aerobic kunye nokuzolula, ihambisa isibonelelo esikhulu.