I-EPOC: Imfihlelo yokulahleka kwamafutha ngokukhawuleza?

Umxholo

• Uphengululo lwe

Tshisa iikhalori kunye namafutha etotshi imini yonke, nokuba awusebenzi! Ukuba ucinga ukuba oku kuvakala ngathi ngumtya wetheyisi owoyikisayo wepilisi yokutya, ngekhe uve malunga nokusetyenziswa okungaphaya kokusebenzisa i-oksijini emva (zama ukuthi amaxesha amathathu ngokukhawuleza!). Ikwabizwa ngokuba yi-EPOC, ligama lesayensi lesiphumo sokutshisa emva kokutshisa, elinokukunceda ukuba utshise iikhalori ezininzi ixesha elide emva kokuba uyishiyile ijim. Funda ngokufunda ukuba i-EPOC ingakufumana njani ukusebenza ngokukuko ngakumbi-akukho maqhinga afunekayo.

Ukutshiswa Okungcono

Xa umntu esebenza ngamandla akakwazi ukuzigcina ixesha elide, zimbini izinto ezenzekayo: izihlunu zabo ziqala ukutshisa kwaye baqalise ukuphefumla. Ngoba? Emva kokusebenza, izihlunu ziqala ukuzalisa i-lactic acid (ikhemikhali ejongene naloo mvakalelo yokutshisa) kwaye izitolo ze-oksijini zomzimba ziyancipha, utsho i-DailyBurn ye-LA-based ye-fitness ingcali kunye nomqeqeshi uKelly Gonzalez, MS, NASM CPT.

Ezi seshoni zoqeqesho lokunyanzelwa okuphezulu kunyanzela umzimba ukuba usebenze nzima ukwakha iivenkile zeoksijini ukubuyela umva-kangangexesha le-16 ukuya kwiiyure ezingama-24 emva kokuzilolonga, uphando lubonisa. Isiphumo: iikhalori ezininzi zitshisiwe kunokuba ubunokuzilolonga ngexesha elifanayo (okanye elide). Cinga ngayo njengokuxakekisa ikhadi lakho letyala: Ngexesha lokuphumla, umzimba wakho kufuneka usebenze nzima ukususa i-lactic acid kwaye ubuyisele ityala lalo oksijini. Ngokuchanekileyo ukuba ungatshisa kangakanani emva kokwenza umthambo unxibelelana ngokuthe ngqo nobude kunye nobunzulu bomsebenzi wakho, utshilo umqeqeshi weDailyBurn u-Anja Garcia, RN, MSN.

Uphononongo lubonisa umthambo wokuxhathisa onzima ukhokelela ekusetyenzisweni okukhulu kweoksijini emva kokuzilolonga xa kuthelekiswa nomthambo ozinzileyo wokunyamezela otshisa inani elifanayo leekhalori. Ke ngelixa unokutshisa iikhalori ezifanayo ngexesha lokubaleka ixesha elide, okufutshane, ukuzilolonga okuthe kratya kukunika i-bang eninzi yebhanti yakho.

Inzuzo yasemva komlilo

Ixesha elingaphezulu kokusebenza ngamandla kunokunyusa i-VO2 max yakho, okanye amandla omzimba wakho wokusebenzisa ioksijini yamandla, utshilo uGonzalez. Oko kuthetha unyamezelo olungcono, olukhokelela kumandla angakumbi nokukwazi ukugcina umsebenzi omninzi ixesha elide.

“Uya kufumanisa ukuba xa ubuyela kwi-cardio ecothayo, ezinzileyo, uya kukwazi ukuyigcina ixesha elide ngokulula,” utshilo uGonzalez.

Kwiimbaleki ezinyamezelayo, ukongeza enye okanye ezimbini zokuphucula ukusebenza kwe-EPOC kwinkqubo yakho yeveki nganye kunokunika amandla kumgca wokugqibela. Isizathu: Ukusebenza kweenkqubo ezahlukeneyo ze-aerobic kuphucula unyamezelo ngelixa kusakhiwa imicu yemisipha ekhawulezileyo ekhawulezayo, enokuthi incede ukuhambisa ukukhaba okokugqibela kufuneka kugqitywe.

HIIT kwaye Qhuba

Ukusebenza kwiipesenti ezingama-70 ukuya kuma-80 eepesenti zenqanaba lentliziyo yakho kuya kuzisa ezona mpembelelo zibalaseleyo ze-EPOC, utshilo uGonzalez, kunye noqeqesho lwexesha eliphakathi (HIIT) yenye yeendlela ezilungileyo zokubetha kwentliziyo yakho. I-HIIT iyatshintsha phakathi kokuzilolonga okufutshane, okunzulu kwe-anaerobic, njenge-sprints, enexesha lokufumana kwakhona elinganyanzelekanga. Umlinganiselo we-2: 1 wokusebenza ukuya kukuphumla ufunyenwe ukudala iziphumo ezilungileyo, kunye nokuzivocavoca ukusuka kwimizuzu emine ukuya kwe-30.

“Kwihlabathi lanamhlanje elixakekileyo, baninzi abantu abanemizuzu engama-60 ukuya kwengama-120 ukuze basebenze ngokucothayo nangokucothayo,” utshilo uGonzalez. Kodwa oku kusebenza ngokukhawuleza, okusebenzayo kwenza kube lula ukulungela ukuzilolonga.

Xa ixesha liyinto ebalulekileyo, ukuzilolonga kweTabata kunokwenza umsebenzi wenziwe ngemizuzu emine kuphela. Khetha umthambo (ukubaleka, ukukhwela ibhayisekile, intambo yokutsiba, ukutsiba kwebhokisi, ukunyuka intaba, ipushups, uyiqambe igama) kunye nokutshintsha phakathi kwemizuzwana engama-20 yomsebenzi opheleleyo kunye nemizuzwana eli-10 yokuphumla, uphinda-phinda imijikelo esibhozo. Uphononongo lwamva nje olwenziwe kwiDyunivesithi yaseWisconsin-La Crosse lufumanise ukuba ukusebenza kweTata kunokutshisa ii-calories ezili-15 ngomzuzu, kwaye ukuzilolonga kudibana okanye kugqithe kwizikhokelo zeshishini lomzimba lokuphucula impilo yomzimba kunye nokuguqula ukwakheka komzimba.

Njengolunye uqeqesho lwexesha lokuphumla, uqeqesho lwesekethe (ukusuka kolunye uqeqesho uye kolunye ngaphandle kokuphumla phakathi) kuya kukunika umphumo ofanayo, utshilo uGonzalez.

Kubalulekile ukuba uqaphele ukuba umzimba wakho uya kuthatha ixesha elide ukuze uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde usebenze, ngoko ke akufanele wenze lolu hlobo loqeqesho imihla ngemihla. I-yoga, ukuzolula, ukuqengqeleka kwegwebu, i-cardio ekhanyayo okanye nawuphi na omnye umsebenzi owandisa ukuhamba kwegazi kunye noncedo lokujikeleza kuya kunceda ukubuyiswa koncedo (oko kuthetha ukuba ukuphuma phambi kweTV akubalwa).

"Siya sisomelela kuphela xa siphila," utshilo uGonzalez, kwaye kunokuthatha iiyure ezingama-24 ukuya kwezi-48 ukubuyela kwimeko yesiqhelo.

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Uphengululo lwe