Yintoni ongayitya emva kweCardio yokwakha izihlunu kwakhona

Umxholo

• Ufanele utya msinyane kangakanani emva kokuzilolonga kwe-cardio?
• Yintoni oza kuyitya emva kokutya okumiselweyo
• Yintoni omele uyitye emva kokuzilolonga kwe-HIIT cardio?
• Yintoni omele uyitye emva kweseshoni ye-cardio ende?
• Amanyathelo alandelayo

Ugqibile nje ukubaleka, iseshoni ye-elliptical, okanye iklasi ye-aerobics. Ulambile kwaye uyazibuza: Yeyiphi indlela ebalaseleyo yokufaka ipetroli?

Ukwandisa ukukhula kwemisipha, kuhlala kubalulekile ukusebenzisa iprotheyini ezaliswe kukutya kwangoko emva koqeqesho lokuqina. Kodwa into oza kuyitya emva kweseshoni ye-cardio ixhomekeke kuhlobo luni lwe-cardio olugqibileyo, ixesha elide kwaye linamandla kangakanani kwiseshoni yakho, kunye nento oyityileyo ngaphambi kokuzivocavoca.

Ngelixa i-cardio inokwakha isixa esincinci semisipha, kuyakufuneka ubandakanye uqeqesho lwamandla ukuze ubone ngenene ukuzuza kwemisipha. Isibonelelo sokwenyani somthambo we-cardio kukuba siyazitshisa iikhalori, ezinokukunceda ukuba ugcine okanye unciphise umzimba, xa zidityaniswe nokutya okufanelekileyo. Kukho izikhokelo zesondlo onokuzilandela ukuze uqiniseke ukuba ufumana uninzi kwisidlo sakho sasemva kokuzilolonga.

Ufanele utya msinyane kangakanani emva kokuzilolonga kwe-cardio?

Ukuba wenze ngaphantsi kweyure le-cardio kumgangatho ophantsi okanye ophakathi, ngekhe uziphelise zonke iivenkile zamandla emisipha yakho. Amandla agcinwa kwimisipha njenge-glycogen, ikhonkco leemolekyuli zeswekile. Umzimba wakho usebenzisa amanqatha kunye neswekile ukwenza umthambo ngokwenza umthambo. Ukuba awuzange utye okanye wenze ixesha elide kunye / okanye uqeqesho olunzulu lwe-cardio, qiniseka ukuba utye ngaphakathi kwemizuzu engama-45 ukuya kuma-60 ukubuyisela i-muscle glycogen. Oku kubaluleke kakhulu kwabo bazakuzivocavoca kwakhona kungekudala.

Nazi iingcebiso ezikhoyo ezivela kuphando olupapashwe kwiJenali yoMbutho waMazwe ngaMazwe weSondlo sezeMidlalo:

• Ukuba ukhe wazila ukutya ngaphambi kokuba uqeqeshe, kuya kufuneka usebenzise indibaniselwano yeeprotein kunye nee-carbohydrate kungekudala emva kokuzivocavoca umzimba ukukhuthaza ukukhula kwemisipha. Ukuba khange utye iiyure ezine ukuya kwezintandathu phambi kokuba uzilolonge, unokufumana inzuzo kwiprotheyini- kunye nokutya okune-carbohydrate ngoko nangoko emva kokuzilolonga.
• Ukuba utye iyure enye ukuya kwezimbini ngaphambi kokuzilolonga, eso sidlo sinokwanela ukukhuthaza ukwakha izihlunu nasemva kokuba uzilolonge. Kungenxa yokuba iiamino acid ezakha izihlunu ezaphukileyo ekutyeni kwakho zihlala kwigazi ukuya kuthi ga kwiiyure ezimbini emva kokutya.

Ngale nto engqondweni, nantsi into ekufuneka uyitye emva kokuzivocavoca ngeendlela ezahlukeneyo ze-cardio.

Yintoni oza kuyitya emva kokutya okumiselweyo

Ukuba wongeza amandla kuqeqesho lwakho lwamandla ngomgangatho osisigxina we-30- ukuya kwi-45 yemizuzu yeseshoni ye-cardio (njengokubaleka kwe-5K okanye iklasi yeZumba), kuya kufuneka ujolise ekugcwaliseni ulwelo olulahlekileyo emva koko. Nangona ukubetha kwentliziyo yakho kuphakanyisiwe kwaye uyabila, inkcitho yakho yeekhalori yayisezantsi kakhulu.

Emva kolu hlobo lokuzivocavoca kwe-cardio, sela ubuncinci ii-ounces ezili-8 zamanzi. Sela ngaphezulu ukuba ubungafumani manzi ngokufanelekileyo phambi kokuba wenze umthambo.

Unokufaka endaweni yamanzi ecoconut, kodwa uhlale kude neziphuzo zemidlalo ezinjengeGatorade ezibonelela ngesixa esingeyomfuneko seswekile ekusebenzeni okufutshane.

Yintoni omele uyitye emva kokuzilolonga kwe-HIIT cardio?

Ukusebenza kwe-HIIT, njenge-sprints okanye iklasi yokuhamba ngebhayisikile, dibanisa ukuqhuma okufutshane kwemisebenzi yonke yokuphumla kunye namaxesha amafutshane okuphumla. Olu hlobo lwe-cardio, olubizwa ngokuba ngumthambo we-anaerobic, kukuzilolonga okukhulu. Uya kutshisa iikhalori ezingaphezulu kwexesha elinikiweyo, kwaye uyakufumana isiphumo sokubuyela emva, okanye ukusetyenziswa okweqile kokusebenzisa i-oxygen (EPOC).

I-EPOC lixabiso leoksijini elifunekayo ukubuyisela umzimba kwimeko yokuphumla. Iiseshini ze-HIIT zivuselela i-EPOC ephezulu kuba usebenzisa ioksijini engakumbi ngexesha labo. Oku kudala intsilelo enkulu endaweni yasemva koqeqesho. Kuthetha ukuba uya kuqhubeka nokutshisa iikhalori nasemva kokuba iseshoni yakho ye-HIIT iphelile.

Inani lomzamo owenziwa ngumzimba wakho ngexesha nasemva kokuzilolonga nge-HIIT likhulu. Ke into oyongeza i-refuel ibaluleke ngakumbi kuneseshoni ye-cardio yesimo esimileyo sobude obufanayo. Ngaphezulu kwee-ounces ezili-8 zamanzi okanye amanzi ecoconut, khetha isidlo esincinci ngokudibanisa iiproteni kunye neecarbohydrate.

Ngokwe-Academy yeZondlo kunye neDietetics, umlinganiselo we-carbohydrate / protein we-3: 1 kwisidlo sasemva kokuzilolonga kufanelekile kubantu abaninzi.

Iiproteni ziya kunceda ukwakha izihlunu, ngelixa ii-carbohydrate ziyakuthatha indawo yeevenkile zemisipha ye-glycogen. Oku kuya kuzalisa amandla akho.

Imizekelo yezi ntlobo zokutya ibandakanya:

• iprotein shake kunye ne-protein eninzi kunye nebhanana
• iglasi yobisi lweetshokholethi
• Iyogathi yamaGrike namaqunube
• ityhuna kwisonka sengqolowa epheleleyo

Yintoni omele uyitye emva kweseshoni ye-cardio ende?

Ukuba uqeqesha umdyarho kwaye ubeka iimayile ezinzulu ze-cardio, ezo yure zomthambo zifuna ukufaka i-refueling efanelekileyo, nayo.

Emva kokuzilolonga kwakho, sela amanzi amaninzi okanye ukhethe isiselo sezemidlalo kunye nee-electrolyte, njengeGatorade. Ezi ziselo zinceda ukubuyisela ulwelo kunye nesodium elahlekileyo kukubila.

Emva koko, khetha isidlo esincinci esine-carbohydrate / protein ratio ye-3: 1. Eminye yemizekelo ibandakanya ukutya okuziinkozo nobisi, ibhegi enamaqanda, okanye iprotein shake kunye neziqhamo ezongeziweyo.

Amanyathelo alandelayo

Yintoni omele ukuyitya emva kokuba i-cardio ixhomekeke kwizinto ezininzi, kubandakanya amandla kunye nexesha leseshoni yakho. Eyona nto ibalulekileyo kukumamela umzimba wakho. Ezi ngcebiso zingasentla ayiyomigaqo eqinileyo, kodwa zizikhokelo ekufuneka zilandelwe.

Ukuba ulambile emva kokuzivocavoca umzimba, khetha ukutya okuncinci okunesondlo, okunokulinganisela ngokufanelekileyo ukugcwalisa kunye nokuzalisa umzimba wakho.