I-Cardio vs. Ukuphakamisa ubunzima: Yeyiphi eyona nto ilunge kakhulu ekulahlekeni kobunzima?

Umxholo

• I-Cardio iyatshisa iiKhalori ezininzi kwiSeshoni nganye
• Uqeqesho lobunzima lunceda ukuba utshise iikhalori ezininzi yonke imihla
• UkuQeqesha okuPhezulu okuPhezulu kunika izibonelelo ezifanayo kwiCardio ngexesha elincinci
• I-HIIT inokutshisa iiCalori ezingakumbi
• I-HIIT kunye ne-Cardio yesiNtu inokuba neempembelelo ezifanayo ekulahlekeni kobunzima
• Sebenzisa iindidi ezininzi zokuzilolonga kungangcono
• Ufanele wenze umthambo kangakanani ngeveki?
• Zeziphi Iintlobo Zomthambo Omele Uzenze?
• Zombini ukutya kunye nokuzilolonga zibalulekile kwimpumelelo yexesha elide
• Umgca osezantsi

Abantu abaninzi abagqibe ekubeni banciphise umzimba bazifumana bebambekile ngombuzo okhohlisayo- ngaba kufuneka benze i-cardio okanye baphakamise iintsimbi?

Zezona ntlobo zimbini zidumileyo zokuzilolonga, kodwa kunokuba nzima ukwazi ukuba yeyiphi indlela efanelekileyo yokusebenzisa ixesha lakho.

Eli nqaku likuxelela yonke into ofuna ukuyifumana malunga noqeqesho lwe-cardio vs weight.

I-Cardio iyatshisa iiKhalori ezininzi kwiSeshoni nganye

Uninzi lwenzululwazi luphengulule ukuba zingaphi iikhalori abantu abazitshisayo ngexesha lezinto ezahlukeneyo.

Ngokusekwe kolu phando, ungasebenzisa ubunzima bomzimba wakho ukuqikelela ukuba zingaphi iikhalori oza kuzitshisa kwiindidi ezahlukeneyo zokuzilolonga, kubandakanya i-cardio kunye noqeqesho lobunzima.

Kwimisebenzi emininzi, okukhona ulinganisa ubunzima, kokukhona uya kuzitshisa iikhalori ezingakumbi.

Ukuba unobunzima obungama-160 eekhilogram (73 kg), uya kutshisa malunga nama-250 eekhalori kwimizuzu engama-30 yokubaleka ngesantya esilinganiselweyo ().

Ukuba ubuza kubaleka ngesantya esikhawulezileyo see-6 zeyure ngeyure, uya kutshisa ujikeleze ii-calories ezingama-365 kwimizuzu engama-30 ().

Kwelinye icala, ukuba ubunzima buqeqeshelwe ixesha elifanayo, unokutshisa kuphela malunga ne-130-220 yeekhalori.

Ngokubanzi, uya kutshisa iikhalori ezininzi kwiseshoni ye-cardio kunokuqeqesha ubunzima malunga nomzamo ofanayo.

Isishwankathelo: Inani leekhalori ozitshisayo ngexesha lokuzilolonga lixhomekeke kubukhulu bomzimba wakho kunye nendlela ozilolonga ngayo. Ngokwesiqhelo, ukuzilolonga kwe-cardio kutshisa iikhalori ezininzi kunokuzilolonga kuqeqesho lomzimba ngexesha elifanayo.

Uqeqesho lobunzima lunceda ukuba utshise iikhalori ezininzi yonke imihla

Nangona ukuzilolonga uqeqesho akusoloko kutshisa iikhalori ezininzi njengokusebenza kwe-cardio, kunezinye izibonelelo ezibalulekileyo ().

Umzekelo, uqeqesho lobunzima lusebenza ngakumbi kune-cardio ekwakheni umsipha, kwaye izihlunu zitshisa ngaphezulu kweekhalori xa ziphumle kunezinye izicwili, kubandakanya amafutha ().

Ngenxa yoku, kuhlala kusithiwa ukwakha izihlunu sisitshixo sokwandisa ukuphumla kwemetabolism- Oko kukuthi, zingaphi iikhalori ozitshisayo xa uphumle.

Olunye uphononongo lwalinganisa ukuphumla kwemetabolism yabathathi-nxaxheba ngexesha leeveki ezingama-24 zoqeqesho lobunzima.

Kumadoda, uqeqesho lobunzima lukhokelele ekunyuseni i-9% ekuphumleni kwemetabolism. Iziphumo kwabasetyhini zazincinci, ngokunyuka phantse kweepesenti ezi-4 ().

Nangona oku kunokuvakala kulungile, kubalulekile ukucinga malunga nokuba zingaphi iikhalori ezimele oku.

Kumadoda, ukuphumla imetabolism kunyuke malunga ne-140 yeekhalori ngosuku. Kwabasetyhini, yayimalunga neekhalori ezingama-50 ngosuku.

Ke, ukuqeqeshwa kobunzima kunye nokwakha izihlunu kancinci ngekhe kuyenze imetabolism yakho inyuke, kodwa inokuyonyusa ngexabiso elincinci.

Nangona kunjalo, uqeqesho lobunzima lukwanazo nezinye iinzuzo zokutsha kweekhalori.

Ngokukodwa, uphando lubonakalisile ukuba utshisa iikhalori ezininzi kwiiyure ezilandela iseshoni yoqeqesho lobunzima, xa kuthelekiswa nokuzivocavoca kwe-cardio (5, 6, 7).

Ngapha koko, kukho iingxelo zokuphumla kwemetabolism ukuhlala phezulu ukuya kuthi ga kwiiyure ezingama-38 emva koqeqesho lobunzima, ngelixa kungekho lonyuko luchaziweyo nge-cardio (7).

Oku kuthetha ukuba izibonelelo zokutsha kweekhalori zamatye azikhawulelwanga xa usenza umthambo. Unokugcina ii-calories zivutha iiyure okanye iintsuku emva koko.

Kwiintlobo ezininzi zokuzilolonga, ukuzilolonga ngakumbi kuya kulonyusa inani leekhalori ozitshisayo emva koko (8).

Isishwankathelo: Ukuqeqeshwa kobunzima kunokuphucula imetabolism yakho ngokuhamba kwexesha, nangona utshintsho lukhulu. Kwakhona, ukuqeqeshwa kwesisindo kusebenza ngakumbi kune-cardio ekunyuseni inani leekhalori ozitshisayo emva kokuzivocavoca.

UkuQeqesha okuPhezulu okuPhezulu kunika izibonelelo ezifanayo kwiCardio ngexesha elincinci

Nangona uqeqesho lwe-cardio kunye nobunzima zizinto ezimbini ezithandwa kakhulu, kukho ezinye iindlela.

Olunye lolu luqeqesho lwexesha eliphakathi (HIIT), olubandakanya ukugqabhuka okufutshane kokuzilolonga kakhulu okuhamba namaxesha okufumana amandla asezantsi (,).

Ngokwesiqhelo, ukuzilolonga kwe-HIIT kuya kuthatha imizuzu eli-10 ukuya kwengama-30.

Ungasebenzisa i-HIIT ngeendlela ezahlukeneyo zokuzilolonga, kubandakanya ukukhuphela, ukuhamba ngebhayisikile, ukutsiba ngokuxhoma okanye okunye ukuzilolonga ubunzima bomzimba.

I-HIIT inokutshisa iiCalori ezingakumbi

Olunye uphando luthelekise ngokuthe ngqo ifuthe le-cardio, uqeqesho lobunzima kunye ne-HIIT.

Olunye uphononongo luthelekise iikhalori ezitshisiweyo phakathi kwemizuzu engama-30 ye-HIIT, uqeqesho lobunzima, ukubaleka nokuhamba ngebhayisikile.

Abaphandi bafumanise ukuba i-HIIT itshise i-25-30% yeekhalori ngaphezulu kwezinye iindlela zokuzilolonga ().

Nangona kunjalo, oku akuthethi ukuba ezinye iintlobo zomthambo azilunganga ukunciphisa umzimba.

I-HIIT kunye ne-Cardio yesiNtu inokuba neempembelelo ezifanayo ekulahlekeni kobunzima

Uphando oluvavanya ngaphezulu kwama-400 abantu abatyebe nangaphezulu abatyebileyo bafumanisa ukuba i-HIIT kunye ne-cardio yesiko inciphise amanqatha omzimba kunye nokujikeleza kwesinqe kwiziphelo ezifanayo.

Ngaphezulu, olunye uphando lubonakalisile ukuba ukusebenza kwe-HIIT-style kungatshisa malunga nenani elifanayo leekhalori njenge-cardio yesiko, nangona oku kuxhomekeke kubungakanani bokuzilolonga.

Olunye uphando luqikelela ukuba ungatshisa malunga neekhalori ezingama-300 kwimizuzu engama-30 yecardio okanye ye-HIIT ukuba unobunzima obumalunga ne-160 yeekhilogram (73 kg) ().

Enye yezibonelelo ezinokubakho ze-HIIT kukuba unokuchitha ixesha elincinci usenza umthambo, kuba amaxesha okuphumla abandakanyiwe phakathi kwexesha elinamandla lomsebenzi.

Isishwankathelo: Ukuqeqeshwa kwexesha eliphakamileyo (HIIT) kunokutshisa iikhalori ngexesha elifutshane. Olunye uphando lubonisa ukuba lunokutshisa iikhalori ezingaphezulu kobunzima okanye i-cardio. Ngokubanzi, inokuvelisa ukwehla kobunzima obufanayo kwi-cardio, kodwa ngaphandle kwexesha elichithayo lokuzilolonga.

Sebenzisa iindidi ezininzi zokuzilolonga kungangcono

Ikholeji yaseMelika yoNyango lwezeMidlalo (i-ACSM) yenye yezona mibutho mikhulu nehlonitshwayo ebonelela ngezindululo zomthambo.

Ipapashe iingcebiso ezisekwe kubungqina bokunciphisa umzimba ().

Ufanele wenze umthambo kangakanani ngeveki?

Ngokubanzi, i-ACSM ithi ngaphantsi kwemizuzu engama-150 ngeveki yemodareyitha okanye eyomeleleyo yomzimba njenge-cardio mhlawumbi ayonelanga ekunciphiseni umzimba.

Nangona kunjalo, ithi ngaphezulu kwemizuzu ye-150 ngeveki yolu hlobo lomsebenzi womzimba yanele ukunceda ukuvelisa ukunciphisa umzimba kuninzi lwabantu.

Ukongeza, uphando lubonisa ukuba abantu bathambekele ekulahlekeni kobunzima bomzimba xa benamanqanaba aphezulu emithambo yomzimba ().

Zeziphi Iintlobo Zomthambo Omele Uzenze?

Into enomdla kukuba, uphononongo lwe-ACSM lophando lufumanise ukuba uqeqesho lobunzima aluncedo kakhulu ekunciphiseni ubunzima.

Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba nokuba ubunzima bakho abuguquki, ukubunjwa komzimba wakho kunokuphucula.

Umzekelo, uqeqesho lobunzima lungakhokelela ekunyukeni kwezihlunu kunye nokuhla kwamafutha.

Ukuba isihlunu sakho kunye namanqatha akho atshintsha ngesixa esifanayo, isikali sinokuhlala silingana, nangona usempilweni.

Olunye uphononongo olukhulu kubantu abadala abangama-119 abatyebe kakhulu okanye abatyebe kakhulu lunceda ukubeka yonke into kwimeko malunga nokuzivocavoca kunye nokwehla kobunzima. Abathathi-nxaxheba bahlulwe baba ngamaqela amathathu omsebenzi: i-cardio, ubunzima okanye i-cardio kunye nobunzima ().

Emva kweenyanga ezisibhozo, abo benza i-cardio kunye ne-cardio kunye neesisindo baphulukana nobunzima namafutha.

Ngeli xesha, ubunzima kunye namaqela e-cardio-plus-weight afumene esona sihlunu.

Ngokubanzi, iqela le-cardio-plus-weight lalinolona tshintsho lubalaseleyo lomzimba. Baphulukana nobunzima kunye namafutha, ngelixa befumana izihlunu.

Oku kuthetha ukuba inkqubo edibanisa i-cardio kunye nobunzima kunokuba ngcono ekuphuculeni ukubunjwa komzimba wakho.

Isishwankathelo: I-Cardio isebenza ngakumbi kunoqeqesho lobunzima ekunciphiseni amafutha emzimbeni ukuba wenza ngaphezulu kwemizuzu eli-150 ngeveki. Uqeqesho lobunzima lungcono kune-cardio yokwakha umsipha. Ukudityaniswa kwe-cardio kunye nobunzima kunokuba ngcono ekuphuculeni ukubunjwa komzimba wakho.

Zombini ukutya kunye nokuzilolonga zibalulekile kwimpumelelo yexesha elide

Uninzi lwabantu luyazi ukuba umthambo kunye nokutya okunempilo kubalulekile kwimpilo efanelekileyo.

Yonke imibutho ephambili yezempilo icebisa ukutshintsha zombini indlela otya ngayo kunye nokuzilolonga rhoqo ukukhuthaza ukunciphisa umzimba ().

Ukuzibophelela kwinkqubo efanelekileyo yokuzivocavoca akwanele, njengoko usadinga ukunikela ingqalelo kwindlela otya ngayo ukuba ufuna ukwandisa inkqubela phambili yakho.

Uphando lubonakalisile ukuba inkqubo efanelekileyo yokulahleka kwesisindo yexesha elide ibandakanya ukuncitshiswa okuphakathi kokutya ikhalori kunye nenkqubo efanelekileyo yokuzivocavoca ().

Ngelixa abantu abaninzi besazi ukuba ukutya okunempilo kubaluleke kakhulu ekulahlekeni kobunzima, abanye baya kude kakhulu kwaye bathi ukutya kuphela kwento ebalulekileyo.

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba umthambo uyanceda nawo.

Olunye uphononongo lwenzululwazi kubandakanya nabantu abangaphezu kwama-400 bavavanya iziphumo zokulahleka kobunzima bokutya kunye nokuzilolonga kwaye bazithelekisa neziphumo zotshintsho kwindlela yokutya kuphela.

Abaphandi bafumanise ukuba indibaniselwano yotshintsho kwindlela yokutya kunye nokuzilolonga kukhokelele kwi-20% yokulahleka kobunzima obukhulu kunotshintsho kwindlela otya ngayo emva kwexesha leeveki ezili-10 ukuya kunyaka omnye ().

Ngaphezu, iinkqubo ezibandakanya ukutya kunye nokuzivocavoca nazo zisebenza ngakumbi kunokutya kuphela ukugcina ukulahleka kwesisindo emva komnye unyaka.

Isishwankathelo: Ukutya okunempilo kunye nenkqubo efanelekileyo yokuzivocavoca zizinto ezibaluleke kakhulu ekuphumeleleni kwexesha elide lokunciphisa umzimba. Iinkqubo zokuphulukana nobunzima ezibandakanya umthambo zingakhokelela ekulahlekeni kobunzima obukhulu kunye nokugcinwa kwesisindo esingcono ngexesha.

Umgca osezantsi

Zombini i-cardio kunye nobunzima bunokukunceda ube sempilweni kwaye ulunge ngakumbi.

Ukusebenza kwe-cardio kutshisa iikhalori ezingaphezulu kokuzilolonga uqeqesho.

Nangona kunjalo, imetabolism yakho inokuhlala iphakame ixesha elide emva kobunzima kune-cardio, kwaye ukuphakamisa ubunzima kubhetele ekwakheni umsipha.

Ke, inkqubo efanelekileyo yokuziqhelanisa nokuphucula ukwakheka komzimba kunye nempilo ibandakanya i-cardio kwaye iintsimbi Kungcono ukuzenza zombini.