Ukujonga Ngokunyaniseka Izibalo Zeekhalori, I-Muscle Factor, kunye Neziphumo Onokuzilindela
TL;DR:Ewe, umatshini wokurhola uyasebenza ngokwenene ekunciphiseni ubunzima, kuba utshisa malunga neekhalori ezingama-260-500 ngemizuzu engama-30 kumntu obunzima obuyi-155 yeeponti ngelixa utsala malunga nama-85 ekhulwini eemisipha zomzimba kwaye ugcina amalungu omzimba. Lo matshini wodwa awudali ukulahleka kwamafutha, kuba ukutya kusagqiba uninzi lwamandla angekhoyo veki nganye. Ukurhola ngokwendlela yokuphumla kongeza ukutsha emva kokuzilolonga okuhlala iiyure ezininzi, okwenza iiseshoni ezimfutshane ezinzima zibe nemveliso ngakumbi kunezo zinde ezilula. Inkqubela yokwenyani ibaleka kwi-0.5-1 kg ngeveki xa ukurhola kudityaniswa nesicwangciso sokutya esifanelekileyo, kunye nentshukumo ekhawulezayo kwasekuqaleni. Iiseshoni ezintathu ukuya kwezine zemizuzu engama-25-40 ngeveki zidlula umthambo omnye wempelaveki onesibindi ngalo lonke ixesha.
Ngaba Ukubheqa Inqanawa Kusebenza Kangakanani Ekunciphiseni Ubunzima?
Impendulo emfutshane: ukubheqa isikhephe sesinye sezona zixhobo zibalaseleyo zokunciphisa amanqatha endlwini onokuzithenga, kwaye impendulo ende ichaza isizathu. Umntu obunzima buziikhilogram ezili-155 utsha kakhuluIikhalori ezingama-260 kwimizuzu engama-30 yokurhola ngokulinganisela kunye neekhalori ezimalunga nama-500 kwimizuzu engama-30 yokurhola ngamandla, ngokweetafile zokuzilolonga ezipapashwe yiHarvard Health Publishing. Abakhweli abanzima batsha kakhulu, abakhweli abakhaphukhaphu batsha kancinci, kwaye amanani anyuka ngokukhawuleza xa kufikwa kwisithuba.
Okwenza ukubheqa inqanawa kube yinto ekhethekileyo asikokuba yinombolo enye. Yindibaniselwano: ukuqeshwa kwemisipha yomzimba wonke, impembelelo ephantsi, kunye nexabiso leekhalori elilinganiswa nendlela okhetha ukusebenza nzima ngayo.Ngenxa yokuba istroke iqokelela imilenze, umqolo, umongo, kunye neengalo ngokulandelelana okuqhubekayo, ukutsala ngakunye kushukumisa ubunzima bemisipha ngaphezu kwenyathelo, istroke yepedal, okanye i-elliptical glide.Ukusebenza kwemisipha emininzi kuthetha ukuba kufuneka amandla amaninzi, nto leyo kanye indlela exhomekeke ngayo ekulahlekeni kwamafutha.
Ndichithe iminyaka elishumi elinesibini ndithengisa abagwedli, iibhayisekile, kunye nee-elliptical kwiindawo zokuzivocavoca kulo lonke elaseYurophu naseMntla Melika, kwaye ndibukele le ndlela ifanayo iphindaphindwa: abantu abagwedla rhoqo iinyanga ezintathu batshintsha imilo ngokubonakalayo, kwaye abantu abagwedla ngokungakhathali abatshintshi. Izixhobo azifani kakhulu. Ulwakhiwo loqeqesho lunjalo. Eli nqaku lihamba ngobungqina, iimpazamo eziqhelekileyo, kunye noyilo lweveki olusebenzayo onokuluqala ngokuhlwanje.
Apho Amanani eekhalori zokuRhawuka Avela Khona Ngokwenene
Amanani eekhalori zokurhola asuka kwixabiso le-metabolic equivalent (MET), elilinganisa ukuba umsebenzi usebenza nzima kangaphi emzimbeni wakho kunokuhlala phantsi ungashukumi.Ikholeji yaseMelika yezonyango zeMidlaloisishwankathelo sinika ixabiso lokurhola inqanawa engashukumiyoIi-MET eziyi-7.0 ngomzamo ophakathi kunye nee-MET eziyi-8.5 ngomzamo onzimaI-MET enye kumntu onobunzima obuyi-155 pounds imalunga neekhalori ezingama-70 ngeyure, ngoko ke ukurhoxa okuphakathi kufikelela kwiikhalori ezingama-490 ngeyure kunye nokurhoxa ngamandla ukuya kwiikhalori ezingama-595 ngeyure ngesantya somatshini.
| Umatshini okanye Umsebenzi | Eliphakathi (imizuzu engama-30) | Unamandla (imizuzu engama-30) | Impembelelo edibeneyo |
|---|---|---|---|
| Umatshini wokubheqa | ~260 cal | ~500 cal | Isezantsi kakhulu |
| Ibhayisekile emileyo | ~260 cal | ~390 cal | Isezantsi kakhulu |
| I-Elliptical | ~324 cal | ~432 cal | Iphantsi |
| Ukuhamba ngeenyawo (3.5 mph) | ~149 cal | N / A | Iphantsi |
| Ukubaleka (6 mph) | ~355 cal | N / A | Phezulu |
Amaxabiso omntu onobunzima obuziikhilogram ezili-155 ngaphezulu kwemizuzu engama-30, ngokusekelwe kwitshati yeekhalori zeHarvard Health Publishing. Iindidi ezinamandla zibonisa umzamo omkhulu ozinzileyo.
Qaphela oko kuboniswa yile theyibhile: xa uzama kancinci, ukubheqa nokukhwela ibhayisekile kuyatshisa phantse okufanayo, kodwa xa uzama ngamandla ukubheqa kutsala malunga neekhalori ezili-110 kwisiqingatha seyure.Isizathu silula sefiziksi, kuba umzimba ongasentla uyaqhubeka usebenza emva kokudinwa kwemilenze, ngoko ke ukurhoxa ngamandla kunokugcina amandla aphezulu kune-cardio yemilenze kuphela.Ezo khalori zingaphezulu ezili-110, eziphindaphindwa kathathu okanye kane ngeveki, ziba malunga neekhalori ezili-1,500 ngenyanga zesaphulelo sebhonasi ukusuka kubude bexesha elifanayo lokuzivocavoca.
I-Angle yeMisipha: Ukubheqa Kukhusela iMetabolism yakho ngelixa uncipha umzimba
Ukunciphisa umzimba akupheleli nje ekususeni iikhalori, kuba iikhalori azikhethi cala xa kufikwa kulwakhiwo lomzimba. I-cardio ye-crash-diet itshisa amafutha kunye nezihlunu kunye, kwaye ukulahlekelwa zizihlunu kunciphisa imetabolism yakho yokuphumla, nto leyo eyenza ikhilogram elandelayo ibe nzima kuneyokugqibela. Ukurhoxa ngenqanawa kuyayiphepha loo nto kuba kukuzilolonga kwe-cardio okune-resistance-loaded: yonke i-stroke ityhala umthwalo wokwenyani, kwaye izihlunu zisabela kumthwalo ngokubamba izihlunu zazo.
Malunga nama-85 ekhulwini eepesenti zobunzima bemisipha yomzimba zithatha inxaxheba kwi-rowing stroke, nto leyo eyenza kube kufutshane nomthambo wokunyamezela amandla kunomthambo we-cardio ococekileyo.Imilenze iyaqhuba, i-core braces, i-back pulls, kunye neengalo ziyaphela, ngoko ke umzimba ufumana uphawu lokugcina izicubu ziqinile ngelixa ukungabikho kweekhalori kusebenza kwiindawo zokugcina amafutha. Ngokwendlela engokoqobo, ababheqi badla ngokuphuma kwinqanaba lokunciphisa umzimba bebonakala beqinile kunokuba bephelelwe ngamandla, kwaye imetabolism yabo yokuphumla ihlala iphezulu kunokuba ibiya kuba njalo emva kokungabikho okufanayo okwakhelwe ekuhambeni wedwa.
Imbono yam enyanisekileyo, esekwe yiminyaka elishumi yokulandelela abathengi: le yeyona nzuzo inkulu enayo ukubheqa isikhephe ngaphezu kwetreadmill kubantu abanciphisa ubunzima. Isikali sinokuhamba ngesantya esifanayo, kodwa isipili sibalisa ibali elinobubele.
Isiphumo se-Afterburn: Kutheni iiSeshini ezimfutshane ezinzima zisebenza lula ixesha elide
Ukuzilolonga kutshisa iikhalori ngexesha leseshoni, kwaye loo nxalenye kulula ukuyilinganisa. Into abantu abaninzi abayiphoswayo yinxalenye eyenzekayo emva koko, xa umzimba uhlawula ityala leoksijini kwaye ulungisa izihlunu osandul’ ukuzicinezela. Oku kutsha okulibazisekileyo, okubizwa ngokuba kukusetyenziswa kweoksijini emva kokuzilolonga (EPOC), kuyinto encinci emva kokurhoxa lula kwaye inentsingiselo emva kwekhefu.
Uphononongo olucatshulwe kakhulu nguUBoutcher (2011) kwiJenali ye-Obesitywagqiba kwelokuba umthambo onzima oqhubekayo uvelisa ukulahleka kwamafutha okukhulu kunokusebenza ngokuzinzileyo ngexabiso elilinganayo okanye eliphantsi lamandla apheleleyo.Ngenxa yokuba imizamo yokuphumla ityhala umzimba kwityala leoksijini, imetabolism ihlala iphezulu kangangeeyure ezimbalwa emva koko, yongeza malunga ne-6-15 ekhulwini kwinkcitho iyonke yamandla yeseshoni.Kwiseshoni yesithuba seekhalori ezingama-400, loo bhonasi yi-24-60 calories, ezincinci ngeseshoni nganye kodwa zidibene ngonyaka woqeqesho.
Inguqulelo esebenzayo iyakhulula: umqolo wesithuba semizuzu engama-24 ungadlula umqolo wemizuzu engama-45 olula ngeenjongo zokunciphisa amanqatha. Awudingi xesha lingakumbi; udinga ukuzimisela okungakumbi ngexesha onalo.
Ngaphaya koMgangatho: Landelela iNtlalo engaxokiyo
Isikali sisixhobo esibuthuntu, kwaye ukurhola kusenza sibe buthuntu ngakumbi, kuba umzimba ofanayo unokuzuza izihlunu kwaye unciphise amafutha ngelixa inani lihamba kancinci. Nabani na ozimisele ukurhola ukuze anciphise umzimba kufuneka alandele imiqondiso emine engcono.
- Ixesha lokwahlukana kweemitha ezingama-500:uphawu olucacileyo lokukhula komzimba. Ukuqhekeka ngokukhawuleza ngexesha elifanayo kuthetha ukuba injini inamandla ngakumbi.
- Umjikelezo wesinqe:Linganisa inkaba veki nganye, ngexesha elifanayo losuku. Oku kulandelela amafutha e-visceral ngcono kunesikali.
- Isantya sentliziyo yokuphumla:ithathwa ngaphambi kokuvuka rhoqo kusasa. Ukuhla kwesantya sokubetha ngomzuzu ukuya kowesibhozo kwiiveki ezisibhozo kubonisa ukuziqhelanisa ngokoqobo kwentliziyo.
- Iifoto kunye nempahla efanelekileyo:Isipili kunye neebhulukhwe zakho zithetha inyaniso enkulu malunga notshintsho olubonakalayo kwisikali.
Enye into endiyixelela wonke umthengi: thatha isiseko ngoku, ngaphambi kokuba uqale, kwaye ungaphindi ujonge iiveki ezimbini. Amanani okuqala ahamba kakhulu amanzi kunye nomoya; ibali elikhulu liqala malunga neveki yesithathu.
Imibuzo Ebuzwa Rhoqo Malunga Nokunciphisa Ubunzima Bomatshini Wokuqengqa Iinqanawa
Ingaba umatshini wokurhola ulungele ukunciphisa umzimba?
Ewe, umatshini wokurhola ngenqanawa sesinye sezona zixhobo zisebenzayo zokunciphisa umzimba ngaphakathi kuba udibanisa iindleko eziphezulu zeekhalori kunye nokuzibandakanya kwemisipha yomzimba wonke kunye nokungasebenzi kakuhle kwamalungu. Umntu onobunzima obuziikhilogram ezili-155 utshisa malunga neekhalori ezingama-260 kwimizuzu engama-30 yokurhola ngenqanawa okuphakathi kunye neekhalori ezingama-500 kwimizuzu engama-30 yokurhola ngenqanawa ngamandla. Iziphumo zisaxhomekeke ekutyeni nasekuzilolongeni rhoqo ngeveki.
Zingaphi iikhalori ezitshiswa yimizuzu engama-30 yokubheqa?
Kumntu onobunzima obuziikhilogram ezili-155, imizuzu engama-30 yokurhola ngesikhephe itshisa malunga neekhalori ezingama-260, ngelixa imizuzu engama-30 yokurhola ngamandla itshisa malunga neekhalori ezingama-500, ngokutsho kweHarvard Health Publishing. Abantu abanzima batshisa ngakumbi, abantu abakhaphukhaphu batshisa kancinci. Ukongeza i-interval bursts kunyusa isiphumo sobude beseshoni efanayo.
Ukurhoxa ngokuchasene ne-treadmill yokunciphisa umzimba: yeyiphi engcono?
Zombini ziyasebenza, kodwa zizixhobo ezahlukeneyo. I-treadmill ingalingana nokutshiswa kweekhalori zomqhubi wenqanawa ngesantya esikhawulezayo sokubaleka, kodwa inika impembelelo ephezulu emadolweni nasemaqatheni. Ukurhoxa kutshisa iikhalori ezifanayo ngelixa kudibanisa umzimba ongaphezulu kunye nombindi, kwaye indalo yayo engenampembelelo ivumela uninzi lwabantu ukuba luzilolonge rhoqo, nto leyo edla ngokuvelisa ukubambelela okungcono ixesha elide.
Ndifanele ndibhexe kangaphi ukuze ndinciphise umzimba?
Iiseshoni ezintathu ukuya kwezine ngeveki zemizuzu engama-25-40 nganye ziyindlela efanelekileyo yokunciphisa umzimba, ubuncinane iseshoni enye eyakhelwe phakathi kwezihlandlo. Olu luhlu ludala ukunqongophala kwamandla veki nganye ngelixa kushiya ixesha elaneleyo lokuchacha. Abaqalayo kufuneka baqale ngeeseshoni ezimbini ukuya kwezintathu ezimfutshane baze bakhule kwiiveki ezine.
Kutheni ndinganciphisi ubunzima nangona ndibheqa?
Ezona zizathu zixhaphakileyo ziiseshoni ezilula zokuqina, ukutsala ngengalo kuphela, ukungabikho kokuqhubela phambili kokuzilolonga, kunye nokutya iikhalori okurhoxisa ukusilela. Iseshoni enye yemizuzu engama-30 igubungela malunga neekhalori ezingama-260-500, ezinokucinywa sisineke esikhulu ngemizuzu. Landelela ukutya ngokunyanisekileyo, nyusa amandla kancinci kancinci, kwaye unike isicwangciso ubuncinane iiveki ezintandathu ukuya kwezisibhozo.
Ngaba ukubhoxa ngenqanawa kuyawatshisa amanqatha esiswini?
Ukurhola inqanawa kutshisa amafutha emzimbeni wonke, kwaye ukunciphisa amabala yintsomi. Ngenxa yokuba ukurhola inqanawa kuchaphazela umongo wayo yonke i-stroke kwaye kudala ukungabikho kweekhalori eziqinileyo, kunokunciphisa amafutha esiswini ngokuhamba kwexesha, kodwa kuphela njengenxalenye yokulahleka kwamafutha ngokubanzi. I-genetics igqiba ngokulandelelana apho amafutha ashiya khona iindawo ezahlukeneyo.
Kuthatha ixesha elingakanani ngaphambi kokuba ndibone iziphumo zokurhola?
Uninzi lwabantu lubona ukunyamezela okungcono kunye nemilenze eqinileyo kwiiveki ezintathu ukuya kwezine, kunye notshintsho lobunzima obulinganiswayo kwiiveki ezintandathu ukuya kwezisibhozo xa ukutya kujongwa. Amathontsi okuqala e-1-2 kg kwiiveki ezimbini zokuqala adla ngokuba ngamanzi kunye ne-glycogen, hayi amafutha. Ukulahleka kwamafutha okwenyani kubaleka kwi-0.5-1 kg ngeveki.
Okukwintsusa:Ukubheqa sisixhobo esinamandla ngokwenene sokunciphisa umzimba, kodwa sisixhobo, asilosithembiso. Qeqesha kathathu ukuya kane ngeveki, gcina ubuncinane iseshoni enye nzima, vumela imilenze itsale, kwaye ugcine ikhitshi lithembekile. Yenza oko iiveki ezilishumi elinambini kwaye amanani aya kulandela, kwisikali nakwisipili.
Iingxelo kunye neMithombo yangaphandle
1. Ukupapashwa kwezeMpilo eHarvard— Iikhalori ezitshiswe ngemizuzu engama-30 kubantu abanobunzima obuthathu obahlukeneyo
2. Ikholeji yaseMelika yezonyango zeMidlalo— Isishwankathelo seMisebenzi yoMzimba kunye neMigaqo yokuzilolonga
3. I-Boutcher, iJenali yokutyeba kakhulu (2011)— Ukuzilolonga okuQinisekileyo okuNgaphezulu kunye nokulahlekelwa ngamafutha
4. Ikliniki yaseMayo— Ukuzilolonga kunye nokunciphisa umzimba: Kungakanani Okwaneleyo?
5. I-World Health Organization— Izikhokelo Zomsebenzi Womzimba Zabantu Abadala
Imibuzo Ebuzwa Rhoqo Malunga NeeMonitha Zesantya Sentliziyo Zebhayisekile Yokuzilolonga
Ichane kangakanani i-monitor yesantya sentliziyo kwibhayisekile yokuzilolonga?
Izinzwa ze-contact-grip handlebar zihlala zitshintsha ukusuka kwi-ECG chest strap nge-8-14 bpm ngexesha lokuhamba ngebhayisekile rhoqo nangaphezulu ngexesha lokuphumla, ngokusekelwe kuvavanyo lwethu lwasefektri kunye nophando olupapashwe yi-optical-sensor. Izinzwa zesifuba zihlala ngaphakathi kwe-±1-3 bpm, ngelixa izinzwa ze-optical ziwela phakathi kwezi zimbini kunye nexesha elibonakalayo lokuhamba. Kwimisebenzi yokuqina, inombolo ye-console ingasetyenziswa; kuqeqesho lokuphumla ayisebenzi.
Kutheni ukufunda isantya sentliziyo yebhayisekile yam kudlula ngokukhawuleza ngexesha elithile?
Izinzwa zokubamba zifunda ukuhamba kwegazi ezintendeni zezandla, kwaye ukupedalisha okunzima kutshintsha uxinzelelo lokubamba, indawo yesandla, kunye nefilimu yokubila kwii-contact pads. Nayiphi na kwezi inokwaphula okanye itshintshe isignali, ngoko ke ikhonsoli inokubonisa ngequbuliso i-170 bpm ngexesha lokuphumla. Intambo yesifuba iyayisusa le nto kuba ilinganisa isignali yombane yentliziyo ngokuthe ngqo.
Ingaba indawo yokutsha kwamafutha iyinyani?
Indawo yokutsha kwamafutha ikhona kodwa ayiqondwa kakuhle ngokubanzi. Kwi-60-70% yesantya esiphezulu sentliziyo, ipesenti ephezulu yamandla ivela kumafutha, kodwa iikhalori zizonke ngomzuzu ziphantsi, ngoko ke i-oxidation yamafutha apheleleyo idla ngokuba phezulu ngexesha loqeqesho olunzima. Inkcitho yamandla iyonke yeveki ibaluleke kakhulu ekulahlekelweni kwamafutha kunepesenti eyahlulwe kuyo nayiphi na iseshoni enye.
Intambo yesifuba okanye izibambo zesiphatho: zeziphi endifanele ndizisebenzise?
Sebenzisa intambo yesifuba ukuba uziqeqesha ngeendawo okanye izithuba zesantya sentliziyo, kuba ukuchaneka kwenqanaba le-ECG kuyafuneka ukuze kwahlulwe iNdawo yesi-3 kwiNdawo yesi-4. Sebenzisa ii-handlebar grips ukuba ufuna kuphela isalathiso somgudu onzima ngexesha lokukhwela i-steady-state kwaye awufuni zixhobo ezongezelelweyo. Iibhayisekile ezininzi ezijikelezayo zamkela i-chest strap telemetry nge-console.
Ndingazibala njani iindawo zam zoqeqesho?
Qikelela izinga eliphezulu lentliziyo ngokunciphisa ubudala obungama-220, uze uphindaphinde ngeepesenti zeendawo: Indawo 1 kwi-50-60%, Indawo 2 kwi-60-70%, Indawo 3 kwi-70-80%, Indawo 4 kwi-80-90%, kunye neNdawo 5 kwi-90-100%. Ukuze ufumane iziphumo zobuqu sebenzisa ifomula kaKarvonen, echaphazela ukuphumla kwesantya sentliziyo kwaye itshintshe imida yabantu abasempilweni.
Kutheni ibhayisekile yam ibonisa ukubetha kwentliziyo okwahlukileyo kune-smartwatch yam?
Ezi zixhobo zimbini zisebenzisa ubuchwepheshe obahlukeneyo kunye nesampulu ngamaxesha ahlukeneyo. Izinzwa zokubamba kunye neewotshi ze-optical zombini zilandelela ukuhamba kwegazi, ngelixa imitya yesifuba kuphela ilandelela isignali yombane, ngoko ke ngexesha lotshintsho lomzamo ukufundwa kunokwahluka nge-10-20 bpm imizuzwana embalwa. Umahluko we-5-10 bpm kwimeko eqinileyo uqhelekile; izikhewu ezinkulu eziqhubekayo zihlala zithetha ukuba isixhobo esinye sinengxaki yokunxibelelana.
Ngaba ndifuna isixhobo sokujonga isantya sentliziyo kwibhayisekile yokuzilolonga?
Hayi, kodwa kuyanceda. Ukuzilolonga okubonwayo kukodwa kunokwenza uninzi lwabakhweli bokuzonwabisa babe kwindawo efanelekileyo, kwaye abaqalayo akufuneki bagxile kumanani. Isikrini siba luncedo xa ucwangcisa ukuzilolonga kwiindawo, ufuna ukulandelelwa kwenkqubela phambili ngendlela echanekileyo, okanye ufuna ukunciphisa amandla ngexesha lokuvuselelwa kwentliziyo phantsi kwesikhokelo sikagqirha.
Okukwintsusa:Isixhobo sokujonga isantya sentliziyo sebhayisekile yakho yokuzilolonga sisebenza njengomqeqeshi, hayi ugqirha. Sebenzisa intambo yesifuba kuyo nayiphi na into esekelwe kwindawo, qinisekisa ikhonsoli ngokubala ukubetha kwentliziyo ngaphambi kokuba uyithembe, kwaye ukhumbule ukuba umzamo oqhubekayo udlula amanani agqibeleleyo ngalo lonke ixesha.Uluhlu lweemveliso zeTAIKEEigubungela yonke into ukusuka kwiibhayisekile ezime nkqo ezixhotyiswe ngokubamba ukuya kwiimodeli ze-commercial spin ezilungele i-telemetry, ngoko ke ukuseta okufanelekileyo kokubeka esweni kukho kuyo yonke ibhajethi.
Iingxelo kunye neMithombo yangaphandle
1. Ikholeji yaseMelika yezonyango zeMidlalo— Izikhokelo zoVavanyo lokuzilolonga kunye nonyango lwemithi, indlela yokulinganisa izinga lokubetha kwentliziyo
2. Umbutho Wentliziyo waseMelika— Itshati yeNgxaki yeNtliziyo ekujoliswe kuyo kunye noqikelelo lweminyaka engama-220 yemizuzu
3. UShcherbina et al., Ijenali yezonyango ezilungiselelwe wena (2017)— Ukuchaneka kwezinzwa zentliziyo ezisetyenziswa esihlahleni ngexesha lokuzilolonga
4. I-World Health Organization— Izikhokelo zomsebenzi womzimba zabantu abadala
Ixesha lokuthumela: Agasti-12-2026