Ngaba kufuneka wenze iCardio ngokukhawuleza?

Umxholo

• Yintoni ekhawulezileyo yeCardio, ngokuchanekileyo?
• Iziseko zokuSebenza ngokukhawuleza kweCardio
• Izibonelelo zeCardio ekhawulezileyo
• Ii-Cons of Fasted Cardio
• Ke, ngaba i-Cardio ekhawulezileyo iYifanele?
• Uphengululo lwe

Ukuba kukho nantoni na efana nathi, ukutya kwakho kwe-IG kunomthamo ophezulu wee-belfies ezifanelekileyo, izitya zesmoothie, kunye (kutsha nje) iifoto zeenwele zomzimba ezinebhongo. Kodwa kukho enye into abantu abathanda ukuyithetha (hayi, ukuqhayisa) malunga neqonga labo: ukuzila ukutya kwe-cardio. Kodwa yintoni i-cardio ekhawulezileyo, kwaye ngaba ngokwenene iza naziphi na izibonelelo? Nantsi isivumelwano.

Yintoni ekhawulezileyo yeCardio, ngokuchanekileyo?

Kwinqanaba elisisiseko, i-cardio yokuzila ibandakanya ukunyusa izinga lentliziyo yakho ngaphandle kokutya kwisidlo sangaphambi kokuzilolonga okanye i-snack kwangaphambili. Ukuzila ukutya kwe-cardio fanatics kubanga ukuba isenzo sandisa amandla akho atshisayo. Kodwa, ngokwendalo, usenokuzibuza ukuba ukusebenza kwisisu esingenanto kulungile (kwaye kukhuselekile!) Umbono okanye imeko evakala ilungile.

Iziseko zokuSebenza ngokukhawuleza kweCardio

Izinto zokuqala kuqala: Kuya kude kube nini uhamba ngaphandle kokutya ukuze usebenze ukuze uthathwe "uzila ukutya"?

Ngokwesiqhelo, iiyure ezisibhozo ukuya kwezili-12, itsho ingcali yamayeza ezemidlalo uNatasha Trentacosta. MD, yeKedare-yeSinayi Kerlan-Jobe Institute eLos Angeles. Kodwa kwabanye abantu, inokuba ziiyure ezintathu ukuya kwezintandathu, kuxhomekeke kwindlela osebenza ngayo wokugaya ukutya osebenza ngayo kunye nokuba ungakanani ukutya okutyileyo kwisidlo sakho sokugqibela. "Nje ukuba umzimba uyeke ukulungisa nokwaphula ukutya, amanqanaba akho e-insulin asezantsi kwaye akukho mafutha (glycogen) ajikelezayo egazini lakho, utshilo uGqirha Trentacosta. Ngenxa yoko, umzimba wakho kufuneka uphendukele komnye umthombo wamandla-uhlala utyebile - ukukunika amandla ekusebenzeni.

Ngokuqhelekileyo, ukuzila i-cardio kwenzeka ekuseni (emva kokuzila ubusuku bonke). Kodwa imeko yokuzila inokufezekiswa kamva emini (umzekelo, ukuba uzila ukutya okwethutyana okanye utsiba isidlo sasemini), utshilo ugqirha wezokutya kwezemidlalo uKacie Vavrek, M.S., R.D., C.S.S.D., we-Ohio State University Wexner Medical Centre.

Abakhi bomzimba basebenzise i-cardio ekhawulezileyo njengenkqubo yokulahleka kwamafutha iminyaka, kwaye abahamba ngokuzivocavoca rhoqo basandula ukuyamkela. Kodwa usenokuba ubusenza i-cardio workouts ngokukhawuleza ngaphandle kokuqaphela. Ngobuchwephesha, naliphi na ixesha uhamba ngokuthe ngqo kwi-workout yasekuseni ngaphandle kokutya kuqala, wenza umsebenzi wokukhawuleza. (Idibeneyo: Uvuka njani kwangoko ukuze usebenze ekuseni, ngokutsho kwabasetyhini abakwenzayo ngo-4 AM)

Izibonelelo zeCardio ekhawulezileyo

Ukuba injongo yakho ephambili kukuthoba ipesenti yamanqatha omzimba kunye nokuhamba-hamba kwakho ukuya kwinqanaba eliphantsi ukuya kumodareyitha, i-cardio ekhawulezayo inokubonelela ngezibonelelo ezithile. Uphando luyakuxhasa ukuba uza kutshisa amanqatha amaninzi xa ubaleka kwindawo ekhawulezileyo kunaleyo xa umzimba wakho ungenazondlo zijikelezisayo uzisebenzisela amandla, utshilo uGqirha Trentacosta. Umzekelo, olunye uphononongo oluncinci lufumanise ukuba xa abantu begijima kumatshini wokunyathela bekwindawo yokuzila ukutya, batshise amanqatha angaphezulu ngama-20 epesenti xa kuthelekiswa nabo batya isidlo sakusasa.

Ngoba? Xa ungenawo amandla afumaneka ngokutya, umzimba wakho kufuneka ujonge kwenye indawo, ucacisa uGqirha Trentacosta.

"I-cardio ekhawulezayo inokusebenza ekufumaneni umzimba ukuba uncede ukutshisa amanqatha anenkani kumntu oye wasebenza rhoqo ixesha elithile," uyavuma ugqirha we-chiropractic kunye nomqeqeshi wamandla oqinisekisiweyo u-Allen Conrad, B.S., D.C., C.S.C.S. Funda: Abenza umthambo iNewbie akufuneki bazame. Kungenxa yokuba abantu abasebenza okwexeshana bahlala beyazi imida yabo kwaye banxibelelana ngakumbi nemizimba yabo, uyacacisa.

Kodwa iingenelo ezinokubakho ze-cardio ekhawulezayo azikhawulelwanga kutshintsho lokwakheka komzimba. Ngelixa uqhuba ungenanto kunokukwenza uzive uvila ekuqaleni, ngokuhamba kwexesha, umzimba wakho uya kulungelelana nokusebenza ngokukuko ekutshiseni amafutha kumafutha. UConrad uthi oku kunokuba luncedo xa usebenza ixesha elingaphezu kwemizuzu engama-30 ngexesha, amaxesha amane okanye nangaphezulu ngeveki (njengeembaleki ezinyamezelayo okanye i-triathlon-ers). Enyanisweni, uphando olupapashwe kwiIjenali yePhysology eSetyenzisiweyo Ukuthelekisa abantu abazila ukutya ngokuchasene nabantu abondliwe kwiiveki ezintandathu bafumanisa ukuba, xa uqeqesho ngexesha elifanayo, abo bahlala beqeqeshwa kwimeko yokuzila babonisa ukuphucuka okungaphezulu ekusebenzeni kwabo kokunyamezela xa kuthelekiswa nabo babethe i-noshed ngaphambi koqeqesho.

Mhlawumbi esinye sezona zizathu zibangela ukuba abantu basebenze ngaphandle kwesisu kungenxa yokutsiba isidlo sangaphambi kokuzilolonga okanye i-snack kuthetha ii-zzz ezimbalwa zexabiso. Isindululo esisezantsi kukulinda ubuncinci imizuzu engama-30 emva kokutya ukuze usebenze-kwaye ukuba unebhanana kuphela okanye isilayi sesonka esinebhotolo yebhotolo (kwaye hayi, yithi, i-omelet yamaqanda amathathu kunye nebhekoni). Ukutya isidlo sakusasa esikhulu ngaphambi kokuba ubethe kwindawo yokuzivocavoca ekuseni yindlela ecacileyo yokukhathazeka kwe-GI. Ukulungiswa okulula: Ukulinda ukutya kude kube emva ukuzilolonga kwakho. (Idibeneyo: Yintoni yokutya ngaphambi kokuSebenza kunye nexesha lokuyidla)

Ii-Cons of Fasted Cardio

Ezi zibonelelo zokuzila ngokukhawuleza kwe-cardio kunokuvakala zithembisa, kodwa nantsi into: Ngelixa lomzimba wakho UCanzibe jika uye kwiivenkile ezinamafutha kwizihlunu zakho ze-adipose ukuze ufumane amandla, ayicaluli apho ifumana khona amandla, utshilo uGqirha Trentacosta. Oko kuthetha ukuba umzimba wakho unokwaphula izicwili zakho zemisipha ukuze ubasele. Ugh.

UVavrek uyavuma, wongeza ukuba endaweni yokusebenzisa amanqatha avela kwizicubu zakho ze-adipose, umzimba wakho unokusebenzisa iprotheni eyenza izicubu zemisipha yakho njengamafutha. Ngapha koko, olunye uphononongo lufumanise ukuba iyure enye ye-cardio ezinzileyo kwimeko ekhawulezileyo ikhokelele ekuphindaphindweni kwenani lokwehla kweeprotheyini kwezihlunu, xa kuthelekiswa ne-cardio engakhawuleziswanga. Abaphandi bagqibe kwelokuba ukwenza umthambo wentliziyo ngelixa uzila ukutya akunakuba lukhetho oluhle kubantu abafuna ukufumana okanye ukugcina ubunzima bemisipha. (Eyeleleneyo: Yonke into oFuna ukuyazi malunga nokuTsha amafutha kunye noKwakha izihlunu)

Ekugqibeleni, nokuba umzimba wakho utshisa amanqatha okanye wophula umsipha kuxhomekeke kuhlobo luni lomthambo owenzayo, utshilo uJim White, i-RDN, ugqirha womzimba we-ACSM kunye nomnini weJim White Fitness and Nutrition Studios. "Ingcamango kukuhlala phakathi kwe-50 kunye ne-60 yeepesenti yezinga lentliziyo yakho ekujoliswe kuyo, ongayenza ngexesha lokuhamba, ukuhamba ngokukhawuleza, i-elliptical jaunt, okanye iklasi ye-yoga." Ukuba lula kokuzilolonga, umzimba wakho uya kusebenzisa amanqatha.

Kwelinye icala, ukuzilolonga ngesantya esiphezulu sentliziyo kunye nokuqina kufuna iicarbohydrates zamandla akhawulezayo. Ngaphandle kwabo, uya kuziva udiniwe, ubuthathaka, ukhathazekile, kwaye ungade ube nesicaphucaphu okanye ube nentloko elula. (Eso sizathu sinye ukuba i-keto-dieters inokufuna ukucinga kwakhona ngenkqubo yabo yokuzilolonga ngelixa ikwisicwangciso samafutha aphezulu.)

Translation: Ukuba ukwindawo yokuzila ukutya, sukuyenza i-HIIT, inkampu yeebhutsi, okanye iiklasi zeCrossFit, utshilo uWhite- kwaye ngokuqinisekileyo musa ukuqeqesha amandla. Ukuba uphakamisa iintsimbi ngelixa uzilile, awuyi kuba namandla okuphakamisa kangangoko unakho. Okona kulungileyo, awuzisebenzisi kakhulu iinzuzo zokuzilolonga. Okona kubi, unokugqibela ukonzakala, utshilo uWhite.

Oko kuthethiweyo, nokuba bubunzulu kangakanani na okanye uhlobo lokuzilolonga, uVavrek ulumkisa ngokuzila ukutya. "Ukusebenza ngokuzila ukutya ayisiyiyo eyona ndlela ilungileyo yokulahleka kwamafutha." Isizathu: Ukungafuthiswa amandla kuya kunciphisa ukubanakho ukuzisa kuqeqesho, kwaye uqeqesho oluphezulu lubonakalisiwe ukukunceda utshise amanqatha amaninzi kunye neekhalori kwiiyure ezingama-24 emva kokuzilolonga kwe-HIIT kunesantya esizinzileyo ukubaleka. Oku kuninzi okuyenzayo nenani elipheleleyo leekhalori ezitshisiweyo ngexesha le-HIIT iphakame kakhulu, ke umzimba wakho uza kuzitshisa zombini ii-carbs kunye namafutha ngeli xesha likhawulezileyo, nokusebenza ngamandla. Kwaye, isifundo esidala sifumanise ukuba ukufaka ii-carbs ngaphambi kokusebenza kukonyusa isiphumo sasemva kwesithuba somzimba ngaphezulu kokukhawuleza.

Ke, ngaba i-Cardio ekhawulezileyo iYifanele?

Ingayiyo. Ubungqina buxubene kakuhle, ke, ekugqibeleni, buza kukhetho lwakho kunye neenjongo zakho.

"Kukho abantu abayithandayo ngokupheleleyo. Ngokwengxenye, kuba yinto entsha, kwaye, inxalenye, kuba isebenza nje ngomzimba wabo, "kusho uMhlophe. Ukuba uzivocavoca kusasa kwaye awukuthandi ukutya ngaphambi kweseshoni yakho yokubila, kunokuba kufanelekile ukuba uzame.

Ukuba uthatha isigqibo sokuzila ukutya, qiniseka ukuba utye emva kokuzivocavoca, utshilo. Ukuya kwakhe yi-PB & J smoothie, kodwa kukho iitoni zeeresiphi zokutya emva kokuzilolonga ezipakisha i-combo efanelekileyo ye-carbs kunye neprotheni. Isilumkiso esifanelekileyo: Usenokuba ulambile kunesiqhelo.

Oko kuthethwa, i-cardio ekhawulezayo mhlawumbi ayisiyiyo inketho engcono kakhulu. "Abantu abaninzi baya kudinwa ngokulula okanye babethe udonga ekusebenzeni kwabo ngaphandle kwepetroli. Abanye banokufumana isiyezi," utshilo uGqirha Trentacosta. (Kungenxa yoko uConrad egxininisa ukubaluleka kokuthetha nomboneleli wezempilo ngaphambi kokuba usike ipetroli yakho ngaphambi kokuzilolonga.)

Ukuba ukusebenza ngelixa i-hangry ingeyakho, zininzi ezinye iindlela ezisebenzayo zokutshisa amanqatha.

Uphengululo lwe