Uyifumana njani 'iAfterburn' yeMpembelelo kuMsebenzi wakho

Umxholo

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Ukuzilolonga okuninzi kuphumeza isiphumo sokutshisa iikhalori ezongezelelweyo nasemva kokuba umsebenzi onzima wenziwe, kodwa ukubetha indawo emnandi ukuze wandise ukutshisa emva kokutshisa konke kwehla kwisayensi.

Ukusetyenziswa okuthe kratya emva kokusebenzisa umthambo oksijini (EPOC) ithiyori yomzimba emva kweeklasi ezonyusa imetabolism yakho kangangeeyure ezingama-24-36 emva kokuphela kokufunda. I-Orangetheory Fitness lolunye uphawu lwesizwe olusebenzisa imali kule nkqubo ukunceda abathengi babo banciphise umzimba kwaye baphile.

Iiklasi ze-OTF zemizuzu engama-60 zisebenzisa ii-treadmills, oomatshini bokukrola, iintsimbi, kunye nezinye iipropu, kodwa eyona mfihlelo ikumlinganiselo wokubetha kwentliziyo abawunika umxhasi ngamnye ukuba awunxibe. Ukubeka esweni ukubetha kwentliziyo yakho kubalulekile ekuqinisekiseni ukuba ufikelela kwimimandla efanelekileyo oyifunayo ukuze i-EPOC ikhabe, ucacisa uEllen Latham, umsunguli weOrangetheory.

"Xa ndifumana abathengi besebenza kuma-84 eepesenti yenqanaba lentliziyo eliphezulu-into esiyibiza ngokuba yindawo yeorenji- kangangemizuzu eyi-12 ukuya ku-20, bakwityala leoksijini. Cinga ngalo njengelo xesha lexesha lokuzilolonga kwakho xa uziva ngathi awukwazi ukubamba umoya wakho. Yilapho i-lactic acid ikhula kwigazi lakho, "kuchaza uLatham. I-EPOC inceda ukuphula i-lactic acid kwaye incede ukukhawulezisa imetabolism yakho. (Nantsi indlela yokufumana inqanaba lentliziyo liphezulu.)

Kungenxa yokuba uyothuse inkqubo yakho kakhulu (ngendlela elungileyo!), Kuyakuthatha ngaphezulu kosuku ukubuyela esiqhelweni. Ebudeni belo xesha, izinga lakho lokutya umzimba linyuka nge-15 ekhulwini lokutsha kwekhalori yakho yokuqala (ke ukuba utshise iikhalori ezingama-500 kumsebenzi wakho, uya kutshisa i-75 eyongezelelweyo emva koko). Isenokungavakali njengetoni, kodwa xa usebenza kuloo manqanaba 3-4 amaxesha ngeveki, ezo khalori zongeza.

Ukuze wazi ngokuqinisekileyo ukuba usebenza nzima ngokwaneleyo, uya kudinga ukubek'esweni ukubetha kwentliziyo. Ingabonakala njengotyalo-mali olukhulu, kodwa ukukwazi ukuzilinganisela kubalulekile ukunciphisa umzimba. Ngapha koko, uLatham ukholelwa kwisayensi kangangokuba amalungu eOrangetheory afumana iimonitha zokubagcina.

Elona candelo lilungileyo akunyanzelekanga ukuba usebenze kuma-84 epesenti yentliziyo yakho ephezulu kangangemizuzu eyi-12 ukuya kwengama-20-elo xesha linokusasazeka kulo lonke ixesha lokuzilolonga. Kulula ke ukuya kwinqanaba elinemiceli mngeni kodwa elinokubakho kuninzi lokuzilolonga kwakho, uphose ukutyhala okumbalwa, kwaye uya kutshisa iikhalori emva kokuba ushiye umthambo.

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