Indlela yokuLahla Ubunzima ngokuzivocavoca ngentliziyo

Umxholo

• Yintoni icardio?
• Cardio ukunciphisa umzimba
• Izinto ezichaphazela ngokukhawuleza ukutshisa iikhalori
• Yeyiphi imithambo yeCardio etshisa ezona khalori?
• Ukudala isiqhelo sokuqala somsebenzi
• Indlela yokugxadazela ukusebenza kwakho
• Kutheni ufuna iindlela ngeendlela zokunciphisa umzimba

Yintoni icardio?

Xa usiva igama elithi cardio, ucinga ngombilo uvuza ibunzi lakho ngelixa ubaleka kumatshini wokunyathela okanye uhamba ngokukhawuleza kwikhefu lakho lesidlo sasemini? Zombini. Ukuzivocavoca umzimba, okwaziwa nangokuthi kukuzivocavoca umzimba, kuthetha ukuba wenza umsebenzi "ngeoksijini."

Olu hlobo lokuzilolonga:

• isebenzisa amaqela amakhulu emisipha, njengemilenze yakho okanye umzimba ongasentla
• kufuna ukuphefumla okanye ukuphefumla okulawulwayo
• yonyusa ukubetha kwentliziyo yakho kwaye iyigcine kwindawo ye-aerobic ixesha elimiselweyo

Iifom eziqhelekileyo ze-cardio zibandakanya ukuhamba, ukugijima, ukubhukuda, ukuhamba ngebhayisikili kunye neeklasi zokuqina. Oomatshini beCardio banokubandakanya ukuhambisa, i-elliptical, ukunyuka kwezitepsi, ibhayisekile emileyo okanye eguqukayo, kunye nethayile yokunyathela.

Ngelixa i-cardio itshisa iikhalori kwaye inceda ekunciphiseni ubunzima, ukudibanisa ubuncinci iintsuku ezimbini ukuya kwezintathu ngeveki zokuzivocavoca amandla kunokunyusa izinga lokunciphisa umzimba.

Inani le-cardio oyifunayo ukuze unciphise umzimba lixhomekeke kwizinto ezahlukeneyo ezifana nobunzima bakho, ukutya, inqanaba lomsebenzi wemihla ngemihla kunye nobudala.

Cardio ukunciphisa umzimba

Ukunciphisa umzimba, kufuneka wenze intsilelo yeekhalori. Inani leekhalori ozityayo kufuneka libe ngaphantsi kwenani leekhalori ozitshisayo. Ubunzima obulahlekayo buxhomekeke kubungakanani bomthambo ozimiseleyo ukuwenza kwiveki ephelileyo.

Ukuba awuqinisekanga ukuba uyenza njani intsilelo okanye ufuna uncedo lokuhlangabezana neenjongo zakho, cinga ukusebenzisa usetyenziso lwekhalori. Aba balandeli bayakuvumela ukuba ufake ukutya kwakho kwemihla ngemihla kunye nomsebenzi womzimba yonke imihla, ekuvumela ukuba ujonge iikhalori zakho zangoku kwi / calories ngaphandle kokulinganisa.

Ngokuka, kuya kufuneka ufumane ubuncinci imizuzu engama-150 ukuya kwengama-300 yokuzivocavoca ngamandla okanye imizuzu engama-75 ukuya kwengu-150 ngeveki yokuzivocavoca ngamandla i-aerobic veki nganye ukuze ubone utshintsho oluninzi.

Kuya kufuneka wenze imisebenzi yoqeqesho lwamandla ebandakanya onke amaqela amakhulu emisipha ubuncinci iintsuku ezimbini ngeveki.

Ukuba ufuna ukuphulukana nekhilogram nganye veki nganye, kuya kufuneka wenze intsilelo yeekhalori ezingama-3 500, okuthetha ukuba kufuneka utshise ii-calories ezingama-3 500 ngaphezulu kokutya kwiveki enye.

Izinto ezichaphazela ngokukhawuleza ukutshisa iikhalori

Ngaphambi kokuba uqalise uhambo lokwehla kobunzima usebenzisa umthambo we-cardio, kubalulekile ukuba uqonde ukuba kukho izinto ezithile ezichaphazela ukuba utshisa iikhalori ngokukhawuleza kangakanani, kwaye ngenxa yoko, ukhawuleza unciphise umzimba.

• Ubudala. Umdala wena, iikhalori ezimbalwa onokulindela ukuzitshisa.
• Ukwakhiwa komzimba. Ukuba unesixa esikhulu sobunzima bemisipha, uya kutshisa iikhalori ezininzi ngexesha lokuzilolonga kunomntu onepesenti ephezulu yamafutha.
• Ubungakanani bomsebenzi. Ngakumbi ukomelela kokuzilolonga, kokukhona iikhalori uzakuzitshisa kwiseshoni enye.
• Isini. Amadoda atshisa iikhalori ngokukhawuleza kunabafazi.
• Umsebenzi wemihla ngemihla. Okukhona uhlala emini, zimbalwa iikhalori oza kuzitshisa.
• Ubunzima. Ubunzima bakho bukhulu, iikhalori ezininzi oza kuzitshisa.

Yeyiphi imithambo yeCardio etshisa ezona khalori?

Ukwandisa ixesha lakho lokuchitha ixesha lokuzivocavoca, cinga ukukhetha izinto zomzimba ezitshisa uninzi lweekhalori ngexesha elincinci. Oku kubandakanya ukusebenzisa izihlunu ezikhulu zomzimba wakho osezantsi ngokuphakathi okanye ngamandla.

Ngokuka, umntu onepawundi eyi-154 unokutshisa naphina phakathi kwe-140 kunye ne-295 yeekhalori kwimizuzu engama-30 esenza umthambo wentliziyo. Nazi iindlela ezahlukeneyo zecardio kunye nenani leekhalori onokuzitshisa kwimizuzu engama-30:

• ukunyuka intaba: i-185 calories
• ukudanisa: 165 calories
• ukuhamba (3.5 mph): iikhalori ezili-140
• kusebenza (5 mph): iikhalori ezingama-295
• ngebhayisikile (> 10 mph): 295 iikhalori
• ukuqubha: 255 calories

Ukudala isiqhelo sokuqala somsebenzi

Ukuphulukana nekhilogram enye, kufuneka utshise ii-calories ezingama-3 500 ngaphezu koko kufunwa ngumzimba wakho. Ukuba injongo yakho kukuphulukana neepawundi ezimbini ngeveki, ufuna intsilelo yeekhalori ezili-1 000 ngosuku.

Masithi iimfuno zakho zekhalori zemihla ngemihla zii-2,200 calories. Uya kudinga ukunciphisa inani leekhalori ozityayo ngosuku nge-500 kwaye utshise iikhalori ezingama-500 ngokwenza umthambo.

Ngaloo nto engqondweni, uya kufuna ukudala isicwangciso sokuzilolonga esibandakanya ukuzivocavoca kwe-cardiovascular iintsuku ezininzi zeveki kunye nokuqeqeshwa kwamandla ubuncinane iintsuku ezimbini ngeveki.

• Ukuzivocavoca komzimba. Yenza umthambo we-cardio iintsuku ezintathu ukuya kwezintlanu ngeveki imizuzu engama-30 ukuya kwengama-60 kwiseshoni nganye.
• Uqeqesho lwamandla. Yenza iintsuku ezimbini ukuya kwezintathu ngeveki zokuzilolonga okubandakanya onke amaqela emisipha.
• Ukuzivumelanisa nezimo kunye nokuzolula. Bandakanya ukuzolula kwemihla ngemihla kunye nokuzilolonga.
• Phumla. Faka ubuncinci usuku ukuya kwiintsuku ezimbini zokuphumla veki nganye. Ungathatha inxaxheba kwimithambo esebenzayo yokubuyisa efana neyoga okanye ukolula ukukhanya kwiintsuku zakho zokuphumla.

Indlela yokugxadazela ukusebenza kwakho

Ukwenza ukuzilolonga okufanayo yonke imihla kukhokelela kwithafa, indawo apho umthambo uphulukana nokusebenza. Ngenye indlela, ukuyibetha kakhulu kunokubangela ukudinwa. Kungenxa yoko le nto kubalulekile ukugxadazela ukusebenza kwakho. Ukwenza oku, qiniseka ukuba ubandakanya zombini amandla okumodareyitha kunye nokuqina komzimba okunyanzelekileyo kwinkqubo yakho yomzimba wonke.

Umzekelo, yenza i-30 ukuya kwimizuzu engama-45 yokuzivocavoca umzimba, njengokuhamba okanye ukuqubha, iintsuku ezintathu ngeveki. Nyusa ukomelela kwezinye iintsuku ezimbini-iintsuku ezintlanu zizonke- kwaye wenze ukusebenza ngamandla njengokubaleka okanye ukukhwela ibhayisikile.

Ukuba ukhetha ukwenza uqeqesho oluphezulu-lwexesha eliphakathi, unokunciphisa inani lilonke lexesha. Umzekelo, yenza i-sprints etshintshana nezithuba zokubaleka kwitrafti yemizuzu engama-20 ukuya kwengama-30.

Kutheni ufuna iindlela ngeendlela zokunciphisa umzimba

Umzimba wakho usebenzisa amaqela emisipha ahlukeneyo kuhlobo ngalunye lokuzilolonga. Iyavakala into yokuba ubandakanye iintlobo ezahlukeneyo zokuzilolonga kwinkqubo yakho yokomelela komzimba. Ukudibanisa umthambo wentliziyo kunye noqeqesho lobunzima kwenza eyona nto iphambili ekulahlekeni kobunzima obukhulu.

Ukwenza oku, cinga ngokwenza umthambo we-Cardio uninzi lweentsuku zeveki kunye noqeqesho lokuqina amandla ubuncinci iintsuku ezimbini ngeveki. Kwi-cardio yakho, faka ubuncinci iindlela ezimbini ukuya kwezintathu ezahlukeneyo zokwenza umthambo we-aerobic. Umzekelo, sebenzisa olunye usuku, uqubha ngolunye usuku, ujikeleze usuku olulandelayo, kwaye ukhethe iiklasi ezimbini zokomelela komzimba oza kuzenza kwezinye iintsuku ezimbini.

Ukufumana izibonelelo ezongezelelweyo, cinga ngokuthatha iklasi yokomelela komzimba ebandakanya uqeqesho lwamandla, eya kuthi inyuse inani leekhalori ozitshisayo ngexesha lomsebenzi nasemva kokuzilolonga.

Ukongeza kwimisebenzi yomzimba, ukunciphisa umzimba kufuna ukutshintsha indlela otya ngayo. Ukwenza intsilelo yekhalori ngokutya kwaye uziva wonelisekile, qiniseka ukubandakanya ininzi yeecarbohydrate ezintsonkothileyo, inani elaneleyo leeprotein, kunye namafutha asempilweni.