Kanye njengokuba kukho abantu abanemetabolism ecothayo, abanye abaninzi bazifumana benemetabolism ekhawulezileyo engabavumeli ukuba batyebe ngokulula.
Sisetyenziselwa ukufunda iindlela zokuqeqesha ukunciphisa umzimba, kunye nengcamango ephosakeleyo yokuba i-cardio yinto yonke, kwaye abo bafuna ukunyusa ubunzima babo abazi ukuba bafezekise njani. Ngaba kufuneka baphelise uqeqesho lwe-cardio kwaye benze nje amandla? Ngaba ulahlekelwa ubunzima bezihlunu ukubaleka?
Ukutya kuya kubaluleka kwinkqubo yokufumana ubunzima. Kuyacetyiswa ukuba uye kwi-dietitian-nutritionist ukuyila ukutya okulungiselelwe umntu kwaye uthathe imilinganiselo yomzimba (zombini ipesenti yamafutha kunye nezihlunu). Kuyimpazamo yokwenene ukuzithoba ekutyeni okugcwele iswekile ukuze utyebe. Oku kuya kubangela ukuba sinyuse, kodwa kungekhona ngendlela ephilileyo.
Ngaba kuphela amandla okwandisa ubunzima bemisipha?
Kuyinyani ukuba ukuqeqeshwa kobunzima (umzimba wakho okanye owongezelelweyo) yinto eyenza kwaye ikhulise ubunzima bemisipha. Oku akuthethi ukuba umthambo we-aerobic uchasene nobo bunzima kunye nokuzuza kwezihlunu. Ngokuxhomekeke kwinjongo yomzimba, siya kuba nomdla wokuqhuba umthamo okanye iinkqubo zenkcazo, kodwa kuzo zombini iimeko i-cardio ingaba khona kwisiqhelo.
Ukuzivocavoca kwe-Aerobic kugxininise ekusebenziseni amanqatha omzimba njengomthombo wamandla, ngoko ke nokuba ulahlekelwe sisininzi, uya kwakha imisipha ethambileyo, echazwe ngakumbi. Njengoko besitshilo ngaphambili, akufanelekanga ukufumana ubunzima nangayiphi na indlela.
Xa sisenza imithambo isiseko sayo singamandla (ukuphakamisa ubunzima, ukutyhala, ukutsalela phezulu, i-squats, njl.njl.), umzimba utsala ngamandla. i-amino acids kunye ne-glycogen ifumaneka kwizihlunu.
Kwelinye icala, xa sijongana nomthambo we-aerobic, umzimba wethu udinga ioksijini eninzi ukuze umelane nokuxhathisa. ingaba i amafutha asebenza njengowona mthombo wamandla, kodwa iivenkile ze-glycogen zemisipha nazo ziyasetyenziswa.
Into ebalulekileyo ekufuneka siyithathele ingqalelo bubunzulu bokuqonda. Ukuba senza, umzekelo, HIIT yesiqhelo (apho ukubetha kwentliziyo yethu kudlula i-80%), siya kube sisenza uqeqesho oluqhumayo oluthelekiseka noqeqesho lwamandla. Yingakho olu hlobo loqeqesho lunconywa kubantu abafuna ukwenza i-cardio ngaphandle kokulahlekelwa umthamo wakho wezihlunu. Akukho ngaphezu kwemizuzu engama-30 kunye nobukhulu obuphezulu kuya kukwanela ukusebenza ngamandla kunye namandla okunyakaza.
Iingcebiso eziphambili zokwenza i-cardio ngokukhuselekileyo
Kukho ezinye iingcebiso zokukwazi ukuqeqesha ngokuzivocavoca kwentliziyo kunye nokugcina ubunzima bemisipha.
- Musa ukwenza umthambo we-aerobic ngaphambi kokuba ube namandla. Ukufudumala imizuzu emi-5 ukuya kwe-10 kulula, uloliwe wamandla, kwaye ugqibezele ngaphandle kwemizuzu engama-30-40 ye-cardio ephakathi. Ngaphandle kokuba senza imisebenzi emibini ngosuku, kule meko kucetyiswa ukuba senze i-cardio workout kusasa.
- Ukuba senza uqeqesho lokuxhathisa oluqhumayo (HIIT), akufanele kudlule ngaphezu kwemizuzu ye-30 kwaye kufuneka uphumle kulolu hlobo lwesiqhelo kwiiyure ze-48-72. Oko kukuthi, akufanele uyenze ngaphezu kwamaxesha angama-2-3 ngeveki. Kwaye ngaloo mini asizukwenza iindlela zokuqinisa amandla, nje i-HIIT.
- Hlanganisa amandla kunye ne-cardio kuya kukwenza ukwandisa ubunzima bakho bemisipha ngaphandle kwamanqatha amaninzi; uya kudala izihlunu ezichaziweyo. Oku kuxhaphake kakhulu kwiisekethe zoqeqesho olusebenzayo okanye kwii-supersets.
- Unakekele ukutya Musa ukutyeba ngokutya iimveliso ezicocwe kakhulu, iswekile, okanye nakuphi na ukutya okungenampilo. Izihlunu ziya kuwafumana phi amandla ukuba ubanika iswekile kuphela? Kuyimfuneko ukuba utye iiprotheyini ngokwemvelo kunye nezongezelelo, kunye neecarbohydrates ezintsonkothileyo (irayisi, isonka, iitapile, i-pasta, i-cereals kunye ne-legumes).
- Ukuphumla. Kanye njengoko uqeqesha yonke imihla, awuyi kwandisa umthamo wakho wemisipha ngokukhawuleza. Izihlunu zakho kufuneka zicubungule i-stimuli yoqeqesho kwaye ziphinde zibe kwi-100% kwiseshoni elandelayo.
ukhetho olungcono
Khwela ibhayisekile ngaphandle okanye ngaphakathi yenye indlela ye-cardio-caloric. Bhayisela ngaphandle kwemizuzu engama-30 ngesantya se-12 ukuya kwi-13,9 mph kwaye utshise i-240 okanye i-355 yeekhalori ukuba unobunzima be-56 okanye i-83 yeekhilogram ngokulandelelana. Sebenzisa ibhayisekile kwindawo yokuzivocavoca isiqingatha seyure, uhamba ngesantya esiphakathi kwaye uvutha phakathi kwe-210 kunye ne-311 calories.
Ukhetha ukuzilolonga okugcwele umzimba, okunempembelelo ephantsi? Yandisa ukutshiswa kwekhalori ukuqubha. Qubha imizuzu engama-30 kwaye uchithe i-300 ukuya kwi-444 yeekhalori okanye uphembelele izihlunu zakho ngeekhalori ezingama-330 ukuya kuma-488 ukuqubha i-freestyle okanye ibhabhathane kangangesiqingatha seyure. Nokuba i-backstroke epholileyo yemizuzu engama-30 iya kutshisa i-240 ukuya kwi-355 calories. Zama ukukhwela ibhayisekile okanye ukuqubha imizuzu engama-20 kwiintsuku ezintathu ukuya kwezintandathu ngeveki ngesantya sakho; Yakha ixesha de uzive ukhululekile kwaye ufumane iikhalori ezitshisiweyo ozifunayo kwintsilelo.
Kwelinye icala, iinkqubo Amathuba aphezulu Zikwayindlela efanelekileyo ye-cardio kunye nokugcina ubunzima bemisipha. Amathuba avumela ukuba sitshise iikhalori ezininzi ngexesha elifutshane kwaye sigcine imetabolism yethu iphezulu ixesha elide emva kokuba sigqibile ukuyenza.
Kukwafuneka sikhumbule ukwenza izithuba ngeentsuku zoqeqesho kwaye singaphumli ngeentsuku njengoko besiya kwenza ngezinye iindlela ze-cardio kuba oko kuya kukhokelela ekuqeqesheni ngokukhawuleza okukhulu.
Leliphi elona xesha lilungileyo?
Eyona nto ixhaphakileyo kukwenza imithambo yentliziyo ekuseni kwaye ushiye imithambo enzima efana nokuphakamisa iintsimbi emva kwemini.
Oku kungenxa yendlela esebenza ngayo iwotshi yethu yebhayoloji yangaphakathi. Xa sivuka ekuseni emva kokuphumla kwiiyure ze-7-8, i-cardio ibonakala ingcono njengoko ingaphantsi kobunzima xa kuthelekiswa nokuphakamisa ubunzima. Amathuba okuzilimaza kusasa ngelixa uqeqesho lwamandla lunokuba lukhulu. Ukongeza, i-cardio iphinda iphakamise imo ngokukhawuleza kwaye isinike amandla ukusuka kwiyure yokuqala.
Kwelinye icala, ukuphakamisa ubunzima ngokubanzi, imvakwemini ikhethwa kuba ubushushu bomzimba wethu buqhelekile. Nangona kunjalo, oku kusenokungabi njalo kumntu wonke. Konke kuxhomekeke emntwini. Ngokutsho kwesayensi, ukuqeqeshwa kobunzima emva kwemini kunokuba yeyona ndlela ilungileyo. Oku kungenxa yokusebenza kweehomoni ezimbini, ekukholelwa ukuba zidlala indima ebalulekileyo ekuphuhlisweni kwemisipha: i-cortisol kunye ne-testosterone.
I-Cortisol, ukongeza kwezinye izinto ezinegalelo kuzo, ikwanceda ukulawula iswekile yegazi ngokuphula izicubu zezihlunu xa kuyimfuneko. Le nkqubo ibizwa ngokuba yi-catabolism. Ngakolunye uhlangothi, i-testosterone inceda ukwakha imisipha ngokusebenzisa iprotheni, eyaziwa ngokuba yi-anabolism. Inqanaba le-cortisol kunye ne-testosterone liphezulu ekuseni, ngelixa izinga le-cortisol lihla ebusuku. Ke umlinganiselo we testosterone kwi-cortisol uphezulu ngenjika Langa, enokuba luncedo ekwakheni izihlunu.
Iseshoni ye-cardio kufuneka ihlale ixesha elingakanani?
Xa ufumana umthamo, uloyiko olufihlakeleyo xa usenza i-cardio kulahlekelwa ubunzima bemisipha. Kubalulekile ukucacisa ukuba le ngcamango ayiyonyani okanye ayiyonyani. Kufuneka sithathele ingqalelo ifom, izixhobo, kunye nokuqhubeka esiziqhelanisa ne-cardio.
Umthambo wentliziyo ngumsebenzi we-aerobic otshisa amanqatha kunye neecarbohydrates. Nangona kunjalo, i-amino acids yeeprotheyini (ezo zinika amandla) azichaphazeleki, nje kuphela umthambo ungagqithi kwimizuzu engama-40. Umthamo we-muscle unokuncipha ukuba izitolo ze-carbohydrate ziphelile; Okanye ukuba sichitha iiyure kwi-treadmill, elliptical, okanye ibhayisekile.
Ukuba injongo yethu kukugcina ubunzima be-muscle, kucetyiswa ukuba usebenzise i-cardio kabini ngeveki, kunye nobude obungadluli imizuzu engama-40, kunye nobukhulu obuphakathi.