Njengoba nje kunabantu abanometabolism kancane, abanye abaningi bazithola benemetabolism esheshayo engabavumeli ukuba bakhuluphale kalula.
Sijwayele ukufunda izindlela zokuqeqesha ukunciphisa umzimba, ngombono oyiphutha wokuthi i-cardio iyinto yonke, futhi labo abafuna ukwandisa isisindo sabo abazi ukuthi bangayifinyelela kanjani. Ingabe kufanele baqede ukuqeqeshwa kwe-cardio futhi benze amandla nje? Ingabe ulahlekelwa ukugijima kwemisipha?
Ukudla kuyoba kubalulekile ohlelweni lokuthola isisindo. Kunconywa ukuthi uye ku-dietitian-nutritionist ukuklama ukudla komuntu siqu futhi uthathe izilinganiso zomzimba (kokubili iphesenti lamafutha nemisipha). Kuyiphutha langempela ukuzithoba ekudleni okugcwele ushukela ukuze ukhuluphale. Lokhu kuzosenza ukuthi siwandise, kodwa hhayi ngendlela enempilo.
Ingabe kuphela amandla okwandisa imisipha?
Kuyiqiniso ukuthi ukuqeqeshwa kwesisindo (umzimba wakho siqu noma ngaphezulu) yikho okudala futhi kwandise imisipha. Lokhu akusho ukuthi ukuvivinya umzimba kwe-aerobic kuphambene naleso sisindo nokuzuza kwemisipha. Ngokuya ngenhloso yomzimba, sizoba nentshisekelo ekwenzeni ivolumu noma izinqubo zokuchaza, kodwa kuzo zombili izimo i-cardio ingaba khona esimisweni.
Ukuzivocavoca kwe-Aerobic kugxile ekusebenziseni amafutha omzimba njengomthombo wamandla, ngakho-ke noma ulahlekelwa inqwaba, uzokwakha imisipha ethambile, echazwe kakhulu. Njengoba sishilo ngaphambili, akufanelekile ukuzuza isisindo nganoma iyiphi indlela.
Uma senza ama-routines asisekelo sawo singamandla (ukuphakamisa isisindo, ukusunduza, ukudonsa, ama-squats, njll.), umzimba udonsa kakhulu ama-amino acid kanye ne-glycogen etholakala emisipha.
Ngakolunye uhlangothi, lapho sibhekene nokuzivocavoca kwe-aerobic, umzimba wethu udinga ukuthatha umoya-mpilo omningi ukuze umelane nokumelana. yi amafutha asebenza njengomthombo oyinhloko wamandla, kodwa izitolo ze-muscle glycogen nazo ziyasetshenziswa.
Isici esibalulekile okufanele sisicabangele ukushuba kokufezeka. Uma senza, isibonelo, Izindlela ze-HIIT (lapho izinga lokushaya kwenhliziyo yethu lidlula ama-80%), sizobe senza ukuqeqeshwa kokuqhuma okuqhathaniswa nokuqeqeshwa kwamandla. Yingakho lolu hlobo lokuqeqeshwa lunconywa kubantu abafuna ukwenza i-cardio ngaphandle kokulahlekelwa umthamo wakho wemisipha. Akukho ngaphezu kwemizuzu engu-30 futhi ngomfutho ophezulu kuyoba okwanele ukusebenza emandleni namandla okunyakaza.
Amathiphu abalulekile okwenza i-cardio ngokuphepha
Kunezincomo ezithile zokukwazi ukuqeqesha ngokuzivocavoca kwenhliziyo nokugcina imisipha yemisipha iqinile.
- Ungawenzi umsebenzi wokuvivinya umzimba ngaphambi kwesimiso sakho samandla. Zifudumeze imizuzu engu-5-10 kalula, isitimela samandla, futhi uqede ngemizuzu engekho ngaphezu kwemizuzu engama-30-40 ye-cardio emaphakathi. Ngaphandle uma senza ama-Workout amabili ngosuku, kulokhu kunconywa ukwenza i-cardio Workout ekuseni.
- Uma senza ukuqeqeshwa kokumelana neziqhumane (HIIT), akufanele kudlule imizuzu engaphezu kwe-30 futhi kufanele uphumule kulolu hlobo lwesimiso amahora angu-48-72. Okusho ukuthi, akufanele ukwenze izikhathi ezingaphezu kuka-2-3 ngesonto. Futhi ngalolo suku ngeke senze izindlela zamandla, i-HIIT nje.
- Hlanganisa amandla ne-cardio kuzokwenza ukuthi ukhulise imisipha yakho ngaphandle kwamanoni amaningi; uzodala imisipha echaziwe. Lokhu kuvame kakhulu kumasekethe okuqeqeshwa okusebenzayo noma kuma-supersets.
- Nakekela ukudla Ungakhuluphali ngokudla imikhiqizo egayiwe kakhulu, ushukela, nanoma yikuphi ukudla okungenampilo. Imisipha izowatholaphi amandla uma ubanikeza ushukela kuphela? Kuyadingeka ukuthi udle amaprotheni ngokwemvelo kanye nokwengeza, kanye nama-carbohydrate ayinkimbinkimbi (irayisi, isinkwa, amazambane, i-pasta, okusanhlamvu kanye nemifino).
- Ukuphumula. Njengoba uqeqesha nsuku zonke, ngeke ukhulise ivolumu yemisipha yakho ngokushesha. Imisipha yakho idinga ukucubungula isisusa sokuqeqesha futhi ilulame ukuze ibe ku-100% kuseshini elandelayo.
izinketho ezingcono
Gibela ibhayisekili ngaphandle noma ngaphakathi endlini kungenye indlela ye-cardio-caloric. Biyela ngaphandle imizuzu engu-30 ngesivinini esingu-12 kuye ku-13,9 mph futhi ushise amakholori angu-240 noma angu-355 uma unesisindo esingamaphawundi angu-56 noma angu-83 ngokulandelana. Sebenzisa ibhayisikili ejimini isigamu sehora, uhamba ngesivinini esimaphakathi futhi ushisa amakholori aphakathi kuka-210 no-311.
Uncamela ukujima kwephuli yomzimba ogcwele, okunomthelela omncane? Yandisa ukushiswa kwekhalori ukubhukuda. Bhukuda imizuzu engu-30 futhi usebenzise ama-calories angu-300 kuya kwangu-444 noma uphehle imisipha yakho ngamakhalori angu-330 kuya ku-488 ukuze ubhukude i-freestyle noma uvemvane isigamu sehora. Ngisho ne-backstroke ekhululekile imizuzu engu-30 izoshisa amakholori angu-240 kuya kwangu-355. Zama ukuhamba ngebhayisikili noma ukubhukuda imizuzu engu-20 izinsuku ezintathu kuya kweziyisithupha ngesonto ngejubane lakho; wakha isikhathi uze uzizwe ukhululekile futhi uthole ama-calories ashiswe owadingayo ngenxa yokushoda.
Ngakolunye uhlangothi, isimiso izikhawu zokushuba okuphezulu Futhi ziyindlela enhle ye-cardio nokugcina imisipha yemisipha. Izikhawu zisivumela ukuthi sishise amakhalori amaningi ngesikhathi esifushane futhi sigcine imetabolism iphezulu isikhathi eside ngemva kokuqeda ukuwenza.
Kudingeka futhi sikhumbule ukwenza izikhawu ngezinsuku zokuqeqesha futhi singaphumi ezinsukwini njengoba singenza ngezinye izinhlobo ze-cardio ngoba lokho kuzoholela ekuqeqesheni ngokweqile ngokushesha okukhulu.
Yisiphi isikhathi esihle kakhulu?
Okuvame kakhulu ukwenza izivivinyo zenhliziyo nemithambo yegazi ekuseni futhi ushiye izivivinyo ezinzima ezifana nokuphakamisa izinsimbi ntambama.
Lokhu kungenxa yendlela iwashi lethu lebhayoloji elingaphakathi elisebenza ngayo. Uma sivuka ekuseni ngemva kokuphumula amahora angu-7-8, i-cardio ibonakala ingcono njengoba inzima kakhulu uma iqhathaniswa nokuphakamisa isisindo. Amathuba okuzilimaza ekuseni ngenkathi ukuqeqeshwa kwamandla angase abe phezulu kancane. Ngaphezu kwalokho, i-cardio iphinde iphakamise ngokushesha isimo futhi isinike amandla kusukela ehoreni lokuqala.
Ngakolunye uhlangothi, ekuphakamiseni isisindo ngokuvamile, ntambama kukhethwa njengoba izinga lokushisa lomzimba wethu livamile. Nokho, lokhu kungase kungabi njalo kuwo wonke umuntu. Konke kuncike kumuntu. Ngokusho kwesayensi, ukuqeqeshwa kwesisindo ntambama kungase kube inketho engcono kakhulu. Lokhu kungenxa yokusebenza kwamahomoni amabili, okukholakala ukuthi adlala indima ebalulekile ekuthuthukisweni kwemisipha: i-cortisol ne-testosterone.
I-Cortisol, ngaphezu kwezinye izinto enomthelela kuzo, isiza futhi ukulawula ushukela wegazi ngokuphula izicubu zemisipha lapho kudingeka. Le nqubo ibizwa ngokuthi i-catabolism. Ngakolunye uhlangothi, i-testosterone isiza ukwakha imisipha ngokusebenzisa amaprotheni, eyaziwa ngokuthi i-anabolism. Izinga le-cortisol ne-testosterone liphezulu kakhulu ekuseni, kuyilapho izinga le-cortisol lehla ebusuku. Ngakho isilinganiso se-testosterone ku-cortisol siphezulu emini, okungaba yinzuzo ekwakheni imisipha.
Iseshini ye-cardio kufanele ihlale isikhathi esingakanani?
Lapho uthola ivolumu, ukwesaba okucashile lapho wenza i-cardio kulahlekelwa isisindo semisipha. Kubalulekile ukucacisa ukuthi lo mbono awulona iqiniso noma amanga. Kufanele sicabangele ifomu, amathuluzi, kanye nokuqhubeka esiprakthiza ngakho i-cardio.
Ukuzivocavoca kwenhliziyo kuwumsebenzi we-aerobic oshisa amafutha nama-carbohydrate. Kodwa-ke, ama-amino acids amaprotheni (lawo anikeza amandla) awathinteki, inqobo nje uma umsebenzi ungadluli imizuzu engama-40. Umthamo wemisipha ungancipha uma izitolo zama-carbohydrate ziqedwa; Noma uma sichitha amahora ku-treadmill, elliptical, noma ibhayisikili.
Uma umgomo wethu uwukugcina imisipha ye-muscle, kunconywa ukuba usebenzise i-cardio kabili ngesonto, ubude obungadluli imizuzu engu-40, futhi ngesilinganiso esiphakathi.