Yintoni ekufuneka uyiqonde malunga nokuzilolonga kunye neCalorie-Burn

Umxholo

• Izinto ezichonga ukuba ungakanani umbane owusebenzisayo
• Iikhalori ayingomlinganiso wedwa wenkcitho yamandla
• Inyani kunye neFiction kwiMithambo kunye neeKhalori
• Intsomi #1. Mile ngemayile, ukuqhuba kunye nokuhamba kutshisa inani elifanayo leekhalori.
• Intsomi #2. Ukuzilolonga okusezantsi kutshisa iikhalori ezininzi
• Intsomi #3. Awukwazi ukuthembela kuloo manani kwi-treadmill.
• Inkolelo # 4. Utshisa ngakumbi kwingqele.
• Inkolelo # 4. Ukuzivocavoca ukutshisa iikhalori eziphezulu kukuhle.
• Ukuzivocavoca Okutshisa iiKhalori ezininzi
• Iikhalori ezingama-400 ukuya kuma-500 + ngeYure nganye
• Iikhalori ezingama-300 ukuya kuma-400 ngeYure nganye
• Iikhalori ezili-150 ukuya kwezingama-300 ngeyure nganye
• Uphengululo lwe

Izinto zokuqala kuqala: Ukutsha kweekhalori akufuneki kube kuphela kwento engqondweni yakho xa usenza umthambo okanye usenza nayiphi na intshukumo oyithandayo. Fumana izizathu zokuba zisebenze ezingekho nje malunga neekhalori kwi-vs calories, kwaye siyathembisa ukuba uya konwaba kwaye waneliseke ngakumbi "kukuzilolonga" kwakho ekugqibeleni.

Ngoku, ukuba usenomdla wokuzilolonga kunye nekhalori-ukutshisa nokuba yeyiphi injongo yakho yempilo okanye ukomelela, kusekho ukufaneleka koko. Emva kwayo yonke loo nto, ukuba awuyazi ukuba zingaphi iikhalori ozitshisayo, awazi ukuba luhlobo luni lokutya lokugcwalisa wonke umsebenzi onzima.

Inokuza njengothusayo kodwa ukuzilolonga kwe-HIIT okubuhlungu kakhulu kwaye kushiya ihempe yakho idikiwe kukubila ayisiyiyo kuphela ixesha lokutshisa iikhalori. Njengoko uhleli apha ufunda eli nqaku, utshisa malunga nekhalori enye ngomzuzu. Elo nani liyanda ngalo lonke ixesha ume, uhamba, okanye ubaleka ubambe ifowuni kuba umzimba wakho ufuna amandla ngakumbi ukwenza umsebenzi.

Ingxaki: Kulula ukuqikelela ukuba zingaphi iikhalori ozitshisayo, ngakumbi ukuba awubotshwanga kwi-tracker yomsebenzi wakho 24/7. Kwisifundo esincinci sokusebenza ngokuphakathi, ngokomndilili wobunzima bomntu ngamnye, abaphandi bafumanise ukuba abathathi-nxaxheba bayilinganisile inkcitho yabo yamandla (okt iikhalori zitshisiwe) ngexesha lokuzilolonga kathathu ukuya kwesine. (Idibeneyo: Zingaphi iikhalori oziThengayo * Ngokwenene * Ukutya?)

Kwaye umbono ochanekileyo wenkcitho yamandla ubaluleke ngakumbi xa uzama ukunciphisa umzimba, njengoko ulahla malunga nekhilogram nganye kwii-calories ezingama-3 500 ozitshintshayo ngaphezu kokutya kwakho kwesiqhelo ngeveki. Ukukunceda ukufezekisa iinjongo zakho zempilo, funda kuzo zonke iinkcukacha ze-nitty-gritty malunga neekhalori kunye nokuzivocavoca okutshisa iikhalori ezininzi.

Izinto ezichonga ukuba ungakanani umbane owusebenzisayo

Ukuhlala uphila kufuna amandla amaninzi. I-basal metabolic rate (BMR) -ukuphefumla, ukuqhwanyaza, kunye nokucinga okwenzayo imihla ngemihla-kusebenzisa malunga nama-60 ukuya kuma-70 epesenti yeekhalori zakho zemihla ngemihla. Ukufumanisa i-BMR yakho, landela le ndlela ilula: Ubunzima bakho (ngeepawundi) / 2.2 X 24.

Nangona i-BMR yakho iyimfuza, ayisetwanga elityeni, oko kuthetha ukuba ungatshisa iikhalori ezininzi ngotshintsho oluncinci. (Zama la maqhinga alula ukutshisa iikhalori ezininzi imini yonke.)

• Yenza umsipha: Ukuphumla, izihlunu zitshisa iikhalori ezininzi kunamanqatha enqatha. Ukuqeqeshwa kwamandla rhoqo kunokunyusa imetabolism yakho ukuya kwiipesenti ezili-10- malunga neekhalori ezili-100 ngosuku.
• Yondla amadangatye: Ukutya iikhalori ezimbalwa kunokubuyisa umlilo ngenxa yokuba kunokwenzeka ukuba ulahlekelwe yimetabolism-ukuvuselela imisipha ebuthathaka, hayi ukutyeba. Iingcali zicebisa ukunciphisa ukutya kwakho kwemihla ngemihla kungabi ngaphezulu kwe-1,000 yeekhalori kwinto oyifunayo ukugcina ubunzima bakho. Kuninzi lwabasetyhini, oko kuthetha ukungatshoni ngezantsi malunga ne-1,100 yeekhalori ngosuku.
• Yonwabela i-jolt: Ikofu ene-caffeine inokuba yi-metabolism booster, njengokuba i-green tea. Isiphumo asiyonto imangalisayo-ziikhalori ezimbalwa ngosuku — kodwa yonke into encinci iyadibanisa.

Iikhalori ayingomlinganiso wedwa wenkcitho yamandla

Izazinzulu zilinganisa ukuzivocavoca ngamandla kwi-METs (i-metabolic equivalents), kunye ne-MET ichazwa njengamandla ayithathayo ukuhlala ngokuzolileyo. Imisebenzi yomndilili ophakathi uye wasebenza nzima ngokwaneleyo ukuze utshise amandla aphindwe kathathu ukuya kwesithandathu ngamandla omzuzu ngomzuzu njengoko uhleli, uzivocavoca ii-METs ezi-3 ukuya kwezi-6. I-TL; i-DR: ngakumbi xa usenza umthambo, amandla owatshisayo ngomzuzu, kunye nokuphakama kweMET. (Nasi esinye isizathu sokuba ufune ukuyeka ukubala iikhalori.)

"Ukwehla kobunzima kunye nezibonelelo zempilo, kuya kufuneka wenze imisebenzi ubuncinci be-METs ngeyure-eyaneleyo ukutshisa malunga neekhalori ezingama-200 ngeyure-uninzi lweentsuku zeveki," utshilo uBarbara Ainsworth, Ph.D., MPH, unjingalwazi kwiYunivesithi yase-Arizona State oye wanceda ukuphuhlisa i-Compendium of Physical Activity, i-database ebanzi ye-calorie-burn. Njengomgaqo ngokubanzi, ubungakanani be-MET yakho bukhuphuka njengoko usenza:

• Hambisa izihlunu zakho: Izicubu zakho ezijiyileyo ziyinjini yakho; okukhona usebenzisa, kokukhona uvutha kakhulu amafutha.
• Tsala ubunzima bakho: Imisebenzi yokuma njengokusebenza itshise iikhalori ezininzi kwinqanaba eliphezulu kunezo zixhaswa ubunzima bakho, njengokuhamba ngebhayisikile. Ukurhweba: Unokwenza umsebenzi wokuhlala phantsi ixesha elide ukwenza umahluko.
• Sebenza nzima: Indadi eyomelele ngamandla itshisa iikhalori ezininzi ngaphezu kokuhamba ngesidwedwe ngokungakhathali, ukuhamba ngentaba kusetyenziswa amandla amaninzi kunokuhamba kwiindledlana zendlela ethe tyaba, kwaye ukuhamba ngokukhawuleza yindlela yomlilo eqinisekileyo yokunyusa itotshi

Inyani kunye neFiction kwiMithambo kunye neeKhalori

Intsomi #1. Mile ngemayile, ukuqhuba kunye nokuhamba kutshisa inani elifanayo leekhalori.

Nokuba kufutshane. “Ukubaleka ngumsebenzi onamandla ngakumbi kuba utsiba emhlabeni ngomkhondo ngamnye,” utsho uDavid Swain, Ph.D., unjingalwazi wenzululwazi yomthambo kunye nomlawuli weZiko leWellness kunye neZiko loPhando kwiYunivesithi yaseOld Dominion eNorfolk, eVirginia. Ngeemayile, ukuqhuba ukutsha malunga neekhalori kabini njengokuhamba.

Intsomi #2. Ukuzilolonga okusezantsi kutshisa iikhalori ezininzi

Xa kufikwa kwezi mithambo zitshisa ezona calories zininzi, ukucotha nokuzinza akuluphumeleli ugqatso. "Abasetyhini bacinga ukuba ukuzivocavoca okuphantsi kuyatshisa amanqatha ezinqeni zabo. Akunjalo," kusho u-Annette Lang, umqeqeshi wabucala waseNew York kunye nomnini we-Annette Lang Education Systems. "Ukuba usebenza ngokulula imizuzu eli-15 kwaye utshise iikhalori ezili-100, ama-75 ekhulwini asenokuba ngamafutha. ngokubanzi kwaye kabini iikhalori ezininzi. " (Idibeneyo: Indlela yokutshisa iiKhalori ezingama-500 kwimizuzu engama-30)

Intsomi #3. Awukwazi ukuthembela kuloo manani kwi-treadmill.

Kwiminyaka edlulileyo, izikhombisi zekhalori zokutshisa iikhalori kwezinye iimatshini zokuzivocavoca ezidumileyo zabikwa ukuba azichanekanga. "Kwezi ntsuku, benza umsebenzi omhle kakhulu, ngakumbi ukuba ucwangcisa ubunzima bakho," utshilo umphandi wemetabolism uGary Hunter, Ph.D., weYunivesithi yaseAlabama eBirmingham.

Inkolelo # 4. Utshisa ngakumbi kwingqele.

Kuyinyani ukuba utshisa iikhalori xa ungcangcazela. Kodwa nje ukuba uzifudumeze ngexesha lokuzilolonga kwakho, awuyi kusebenzisa amandla ngakumbi ngenxa yokuba kubanda ngaphandle. Oko kuthetha ukuba awuyi kufumana ukubanda, ukuhamba ngokukhawuleza kuluhlu lokuzilolonga okutshisa uninzi lweekhalori. (Kodwa ngaba ixesha lonyaka linokuchaphazela ukuba zingaphi iikhalori ozitshisayo?)

Inkolelo # 4. Ukuzivocavoca ukutshisa iikhalori eziphezulu kukuhle.

Kubafazi abaninzi, eyona nto itshisa kakhulu ngumsebenzi abanokuthi bawugcine ixesha elide, njengokuhamba ngamandla, ukukhwela intaba, okanye ukukhwela ibhayisekile,” utshilo u-Ainsworth.

Ukuzivocavoca Okutshisa iiKhalori ezininzi

Ngokubanzi, kunzima ukuzilolonga, umzimba wakho uya kutshisa iikhalori, nasemva kokuba ushiye umthambo okanye istudiyo. Ukuba ujonge ukukhulisa isiphumo sakho sasemva komlilo ukuya kuthi ga kwiikhalori ezili-100, fakela la mandla mandla aphezulu kunye namaqhinga kwindlela yakho yesiqhelo, nokuba yeyenye yemithambo etshisa ezona khalori zingezantsi okanye ukudibanisa ezimbalwa.

• U-Hi-lo uqhuma: Imizuzu emi-3, sebenza kwi-8 okanye 9 kwisikali se-1 ukuya kwi-10 (kunye no-10 ukuba ngumqobo opheleleyo). Buyela ezantsi kwisantya esilula semizuzu emi-3. Phinda amaxesha ama-4.
• Ukuphindaphinda okuphantsi: Yongeza usuku olunzima kumzimba wakho weveki nganye. Khetha ubunzima onokuphakamisa nje amaxesha ama-5. Yenza iiseti ezi-4 ze-5 reps kwimithambo yakho yesiqhelo.
• Ukwahlula ngokukhawuleza: Yenza i-cardio bouts ezimbini okanye ezintathu ze-15-high-energy cardio bouts, zihlulwe yimizuzu emi-5 yomsebenzi owenziwe lula.
• 60-yesibini ukuqhuma: Zityhalele ngokupheleleyo kubomvu kwimizuzwana engama-60. Thatha umphefumlo wakho imizuzu emi-2 ukuya kwemi-3. Phinda. Sebenza ukuya kuthi ga kwi-sprints ye-15.

Ngelixa kufuneka ukhumbule zonke ezi zinto zikhankanywe ngasentla-imfuzo, ukwakheka komzimba, ukuqina kokuzilolonga-ezichaphazela ukuba zingaphi iikhalori ezitsha umntu esenza umsebenzi onikiweyo, le milinganiselo iya kukunika uluvo oluphangaleleyo lokuba loluphi uhlobo lwemithambo ekholisa ukutshisa ezona calorie zininzi.

Iikhalori ezingama-400 ukuya kuma-500 + ngeYure nganye

• Uqeqesho lwe-Elliptical: iikhalori ezingama-575
• Ukukhwela ibhayisekile eNtabeni: 545 calories
• Uqeqesho lweesekethe (nzima, kunye ne-cardio phakathi kweeseti): 510 calories
• Ukuskiya kwilizwe eliNqamlezileyo (ngokumodareyitha): 510 iikhalori
• Ukubheqa (ophakathi, umatshini omileyo): 450 calories
• Ukuqubha (i-freestyle laps, kulula): 450 calories

Iikhalori ezingama-300 ukuya kuma-400 ngeYure nganye

• Ukuphakamisa ubunzima (iidumbbell okanye oomatshini): iikhalori ezingama-385
• Ukunyuka intaba (ngaphandle kwepakethi): iikhalori ezingama-385
• Ixesha lokuhamba-Jog: Iikhalori ezingama-385
• Iklasi lokuCoca umzimba: Iikhalori ezingama-350
• I-Kayaking: Iikhalori ezingama-320
• Umdaniso weJazz: Iikhalori ezingama-305
• Ukuhamba kwamandla (ngokukhawuleza kakhulu, i-4 mph): iikhalori ze-320

Iikhalori ezili-150 ukuya kwezingama-300 ngeyure nganye

• IFlamenco, iBelly, okanye uMdaniso weSwing: Iikhalori ezingama-290
• Ukudubula iihupu: iikhalori ezingama-290
• Igalufa (ukuhamba kunye neeklabhu zokuthwala): iikhalori ezingama-290
• Ukuphindaphinda (ukubaleka kwi-tramp encinci): 290 calories
• I-Aerobics yaManzi: ii-calories ezingama-255
• I-Tai Chi: iikhalori ezingama-255
• Ukuhamba ngokukhawuleza: (3.5 mph) 245 iikhalori
• I-Pilates (i-mat workout ngokubanzi): 160 calories
• IYoga (Hatha): Iikhalori ezili-160

Uphengululo lwe