Zingaphi iiCalories ezitshiswayo ukuQubha?

Umxholo

• Izibonelelo zokuqubha
• Zingaphi iikhalori eziqubha ngokudada?
• Ziziphi izinto kwiiKhalori zakho ezitshisiweyo ngelixa ubhukuda
• Indlela yokutshisa iikhalori ezininzi ngelixa uhamba
• Uphengululo lwe

Ukuba ukhe watsibela echibini lokuzilolonga nge-cardio, uyazi ukuba kuninzi kangakanani ukubhukuda okunokuziva xa kuthelekiswa nokubaleka kunye nokuhamba ngebhayisikile. Isenokubonakala ngathi ilula xa wawusengumntwana usenza inkampu enkampini; ngoku, kuyamangalisa ukuba unomoya onjani onokuziva emva kwemizuzu nje embalwa.

Izibonelelo zokuqubha

"Ukuqubha lolona qeqesho lubalaseleyo phaya," utshilo uRochelle Baxter, umqeqeshi obalaseleyo we-Aaptiv, umqeqeshi wobuqu oqinisekisiweyo we-AFAA, kunye ne-triathlete. "Inceda ukutshisa amanqatha, ukulahla ubunzima, ukwakha amandla, kunye nokuphucula impilo yonke." Ungayichazanga eyokuqubha yimpembelelo ephantsi, eyenza ukuba ibe yindlela elungileyo yokubuyisela kwimeko yesiqhelo kunye nokuthintela ukulimala.

Isizathu sokudada kulungile kuwe kukuba ngalo lonke ixesha utsala, ukhaba, okanye wenza isitroke, utsala ngokuchasene namanzi, eyi-duh-ebanzi kakhulu kunomoya.

“Oku kwakha izihlunu kwaye kutshise iicalories ezinkulu,” utshilo uBaxter. "Ngelixa utshisa ezi khalori, uyakha kwakhona imisipha enqabileyo, oku kuthetha ukuba uya kuqhubeka nokutshisa iikhalori yonke imini." (Nazi ezinye malunga nesayensi yendlela yokwakha izihlunu ekunceda utshise amanqatha.)

Zingaphi iikhalori eziqubha ngokudada?

Ukuqonda ukuba zingaphi iikhalori ozitshisayo ngelixa uqubha, okokuqala kufuneka uqonde ukuba izazinzulu ziqikelela njani ubungakanani bamandla asetyenziswa ngumzimba wakho ngexesha lokuzilolonga. Iyunithi esetyenziswayo ibizwa ngokuba yi-MET (okanye i-metabolic equivalent), kwaye ilinganisa ukuba umzimba wakho usebenza nzima kangakanani xa uphumla. Xa ujikeleza esofeni (aka uphumle), umzimba wakho utshisa i-1 MET, elingana nekhalori e-1 ngekhilogremu yomzimba ngeyure.

Ukuba uyazi ukuba zingaphi ii-METs zomsebenzi "weendleko," kwaye uyazi ukuba ulinganisa kangakanani, ungabala inani leekhalori ozitshisileyo ngokwenza loo msebenzi. Iindaba ezimnandi: Akukho mathematika efunekayo. Ungasebenzisa i-calculator ye-intanethi, ethatha ingqalelo ubunzima bakho kunye nobude bexesha lokuzilolonga, ukumisela ngokulula ukutshiswa kwekhalori yakho.

Ngelixa uqubha, umzimba wakho uyatsha naphi na kwii-3.5 METs (223 calories ngeyure) unyathela amanzi ngomzamo ophakathi; kwii-8.3 MET (ii-calories ezingama-528 ngeyure) ngesantya esiphakathi, umzamo wokukhasa ngamandla; kunye nee-13.8 METs (i-878 calories ngeyure) yesibetho sebhabhathane. (Olu qikelelo lolomntu omdala olili-140.)

Ukuthelekisa, ukubaleka kunokuthelekisa kwii-7 METs (i-446 calories ngeyure) kunye nokuhamba ngebhayisikile kwi-7.5 METs (477 calories ngeyure), nangona ii-METs kunye nekhalori zitshisa le misebenzi ziyahluka ngokujonga ngamandla.(I-FYI, ezinye iindawo zamanzi ezinjenge-kayaking kunye ne-stand-up paddleboarding iyatshisa iikhalori nazo!)

Ziziphi izinto kwiiKhalori zakho ezitshisiweyo ngelixa ubhukuda

Kodwa musa ukubanjiswa kuloo manani. Zingaphi iikhalori ozitshisayo ngokubhukuda zixhomekeke kwizinto ezininzi, utshilo uBianca Beldini, DPT, ugqirha wezonyango, umqeqeshi oqinisekisiweyo wase-Triathlon wase-USA, kunye nomqeqeshi oqeqeshiweyo weSchwinn.

Umzimba wakho:"Umntu onobunzima obuninzi uya kuchitha iikhalori ezininzi kunomntu onobunzima obuncinci kuba kuthatha amandla amaninzi ukuhambisa umzimba omkhulu kunomncinci," utsho. (Yeyiphi, ewe, ithathelwa ingqalelo kwifomula ye-MET.) "Kodwa umzimba omkhulu uya kuthi wenze indawo engaphezulu emanzini ngaloo ndlela idale ukuxhathisa okungaphezulu. Ukutsala ngakumbi kuthetha ukuba kuthatha amandla amaninzi ukutyhala ukuxhathisa, ngenxa yoko kuyanda ukubetha kwentliziyo kwaye kukhokelela kwinkcitho ephezulu yekhalori. "

Isantya sakho sokuqubha: Ukukhawuleza kangakanani ukuqubha kuchaphazela ukutsha kwekhalori yakho. "Ngokucotha uqubha, amandla amancinci akhoyo, okukhokelela ekutshisweni kweekhalori ezincinci," utshilo uBeldini. Ngenxa yoko, ngokukhawuleza udada, kokukhona usebenzisa amandla. Ukusebenzisa izixhobo zokuqubha ezinje ngee-buoys, ukutsala iipaddles, iiparachute, kunye neebhendi, ukonyusa ukuxhathisa okanye ukonyusa ukutsala kuya konyusa amandla akho, ukonyusa ikhalori yakho, wongeza.

Ukubetha kwakho Kwaye ke, kunjalo, kukho ukubetha ngokwayo. "Ibhabhathane yeyona nto inzima kwaye ibubuchwephesha," utshilo uBaxter-yiyo loo nto itshisa ezona calories zininzi. Xa usenza ukubetha, wenza kwangaxeshanye ukukhaba ihlengethwa kwaye iingalo zakho ziza ngaphezulu ngokupheleleyo, ezifuna ukubandakanyeka kokuzibandakanya kwezihlunu zomzimba (ngakumbi kumbindi wakho nangasemva), utshilo. Ukukhasa kulandelayo kumgca wenani leekhalori ezitshisiweyo. "Ngalo lonke ixesha usenza i-stroke, uyakhaba!" utshilo uBaxter. "Lowo ngumxube ofanelekileyo wokutsha kweekhalori ezinkulu." I-Breaststroke kunye ne-backstroke malunga nokulingana ngokweziphumo zekhalori. "Ezi zibini zihamba kancinci, kodwa usenokutshisa iikhalori ngobuchule obufanelekileyo," utshilo.

Jonga ngezantsi malunga noqikelelo oluthe ngqo kwinani leekhalori ezitshise ukubhukuda uhlobo ngalunye lwesifo. (Uqikelelo lusekwe kwi-140-yeepawundi yabantu abadala. Jonga okunye ukuqubha kwesantya kunye nesantya soqikelelo lwe-MET apha kwaye usebenzise le ikhalori yokubhukuda ukuze ufumane ikhalori yakho itshise.)

• Ukunyathela amanzi (umzamo ophakathi): 3.5 METs = 223 calories / iyure
• Umqolo: I-4.8 METs = 305 calories / iyure
• Isifuba: 5.3 METs = 337 calories / iyure
• I-Freestyle okanye ukukhasa (umzamo olula okanye ophakathi): I-5.8 METs = 369 calories
• I-Freestyle okanye ukukhasa (umzamo ophakathi ukuya kumandla): I-8.3 METs = 528 calories / iyure
• I-Freestyle okanye ukukhasa (umzamo okhawulezayo okanye onamandla): I-9.8 METs = 623 calories / iyure
• Ibhabhathane: I-13.8 METs = 878 calories / iyure

Indlela yokutshisa iikhalori ezininzi ngelixa uhamba

Nokuba ubungakanani bakho, isantya, okanye isibetho, eyona ndlela ilungileyo yokutshisa iikhalori ezininzi ngelixa uqubha usenza ikhefu lemizamo enzima edityaniswe nexesha lokubuyisela. (Idibeneyo: Indlela yokufumana okungakumbi kwiNdawo yokuSebenza)

"Isampula yexesha lokuphumla inokujongeka ngoluhlobo: I-50m freestyle sprint elandelwa kukuphumla kwimizuzwana eli-10 apho ukubetha kwentliziyo yakho kubuyela ezantsi, kuphindaphindwe kahlanu," utshilo uBaxter. Ezo nzame zinamandla aphezulu, kunye nokuphumla, irhafu yenkqubo yakho ngaphezulu kokuzilolonga kukarhulumente- kunye nesayensi ibonisa ukuba i-HIIT itshisa iipesenti ezingama-25 ukuya kwezingama-30 kwiikhalori, kunye neempompo kwisiphumo sokutsha, esitshisa iikhalori nasemva kokuba uqeqesho lwakho luphelile. (PS Unokubandakanya ixesha lokutshisa ikhalori ekusebenzeni kwakho nako.)

Ukulungele ukuzama? Ngexesha elizayo xa ukhangela ukutshisa iikhalori ngaphandle kokubetha umzimba wakho, ungene kule ndawo yokubhukuda kuyo yonke inqanaba lokuqina.

Uphengululo lwe