Ukufaneleka Q & A: Ukutshisa iiCalories ezongezelelweyo EMVA kweCardio Workout

Umxholo

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Ngaba kuyinyani ukuba umzimba wakho uyaqhubeka nokutshisa iikhalori ezongezelelweyo iiyure ezili-12 emva kokuba usebenzile?

Ewe. "Emva kokuzilolonga ngamandla, sibonile inkcitho yekhalori inyuka ukuya kuthi ga kwiiyure ezingama-48," utshilo umthambo womzimba uTom R. Thomas, Ph.D., umlawuli wenkqubo yokuzivocavoca umzimba kwiYunivesithi yaseMissouri e-Columbia. Okukhona usebenza ixesha elide kwaye kunzima, kokukhona ukwanda kwemetabolism yasemva koqeqesho kunye nokuhlala ixesha elide. Izifundo kuphando lukaTomas zatshisa ii-calories ezingama-600-700 ngeyure enye yokubaleka malunga neepesenti ezingama-80 zenqanaba lentliziyo eliphezulu. Ngexesha elilandelayo leeyure ezingama-48, batshisa malunga neepesenti ezili-15 ngaphezulu kweekhalori-90-105 ngaphezulu-kunokuba bebengenakuba njalo. Malunga neepesenti ezingama-75 zonyuselo lwasemva kokusebenza komzimba lwenzeka kwiiyure ezili-12 zokuqala emva kokuzilolonga, ngokukaThomas.

Uqeqesho lobunzima alubonakali lunikezela ngokubaluleka kokunyuka komzimba emva kokuzivocavoca umzimba njengokuzilolonga ngamandla, utshilo uThomas, mhlawumbi ngenxa yokuphumla phakathi kweeseti. Uninzi lwezifundo lubonisa ukuba, emva kweseshoni yoqeqesho lokulinganisa ubunzima bemizuzu engama-45-iiseti ezintathu ze-10 ze-reps ngomsebenzi ngamnye-ukuphumla kwenqanaba lokunciphisa umzimba kuyonyuswa kangangemizuzu engama-60-90, kutshisa iikhalori ezingama-20-50. Nangona kunjalo, khumbula ukuba uqeqesho lwamandla yeyona ndlela ibalaseleyo yokunyusa izinga lakho lokuphumla kwe-metabolic (inani leekhalori ezitshiswa ngumzimba wakho xa uphumle). Ngelixa i-aerobics ibonakala inikezela ngakumbi nge-post-workout spike kwimetabolism, uqeqesho lwamandla lukwenza ukuba ukwazi ukukhulisa ubunzima bemisipha, ethi yona, inyuse imetabolism iyonke.

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