Qiniseka ukuthi ushisa amakholori anele okwehla kwesisindo
Uma uzama ukulahlekelwa isisindo, umgomo wukudala ukulahlekelwa kwekhalori. Ukwenza lokho, udinga ukwazi ukuthi mangaki amakholori oshisayo ngosuku ngalunye. Nakuba ushisa ama-calorie ngaso sonke isikhathi ngokumane wenze imisebenzi yakho evamile yansuku zonke, ukuzivocavoca kungakusiza ushise ngisho nangaphezulu. Inani lixhomeke kuhlobo lokuzivocavoca nokuthi ungakwenza isikhathi esingakanani.
Ukushisa amaColori
Kunezindlela eziningi zokushisa amakholori.
Ukuze ubone ukuthi ungakanani oshisa usuku ngalunye, noma ukusetshenziswa kwakho kwezindleko zamandla (TEE) , udinga ukwazi isilinganiso sakho se- basal (BMR) , umphumela we-thermic wokudla (TEF) oyidlayo, kanye nezinga lakho lomsebenzi jikelele . Ukuzivocavoca yisici sesine futhi esisenamandla okushisa amakholori amaningi.
Ukubala ukuthi mangaki amakholori owashisayo phakathi nokuzivocavoca, unezinketho eziningi. Kunokubala oku-intanethi ongayisebenzisa futhi cishe wonke umkhondo we-tracker ongaphandle lapho uzolinganisa ukuthi mangaki amakholori owashisayo. Kukhona nefomula elula ongayisebenzisa kanye neshadi lokuzivocavoca okuvamile.
Ama-calories avuliwe
I-formula eyisisekelo ye-calorie-burn is:
Izinga lomsebenzi x Isisindo somzimba ku-kg x Isikhathi sokusebenza
- Ukuze usebenzise le fomula, kuzodingeka wazi ukuthi 1 kilogram (kg) lilinganisa amakhilogremu angu-2 (lb). Hlukanisa isisindo sakho ngamakhilogremu ngu-2.2.
- Ngokuba "izinga lomsebenzi," sebenzisa amakholori ashiswa ngomzuzu ngemisebenzi ejwayelekile ebhalwe eshadini.
Ake sithi uhambe 4 mph imizuzu engu-35 (ukushisa .08 amakholori ngomzuzu) futhi ulinganisa amakhilogremu angu-66. Nakhu ukuthi ifomula yakho izobukeka kanjani:
.08 x 66 kg x 35 = 184 amakholori ashisa
Izindleko zekhalori Imisebenzi Ehlukahlukene
| Ukuzivocavoca | Ama-calories avuliwe ngomzuzu owodwa |
|---|---|
| Ukugijima (5 mph, 12 iminithi / mile) | 0.12 |
| Ukugijima (5.5 mph, 11 iminithi / imitha) | 0.14 |
| Ukugijima (6 mph, 10 min / mile) | 0.16 |
| Ukugijima (6.6 mph, 9 amaminithi / mile) | 0.19 |
| Ukugijima (7.5 mph 8 min / mile) | 0.22 |
| Ukugijima (8.6 mph, 7 min / mile) | 0.24 |
| Ukugijima (10 mph, 6 min / mile) | 0.28 |
| Ama-Calisthenics (ama-push-ups, njll) | 0.08 |
| Ukuqeqeshwa kwesifunda | 0.14 |
| Isisindo sokuqeqeshwa (ukukhanya) | 0.05 |
| Isisindo sokuqeqeshwa (kanzima) | 0.10 |
| Ukuhamba (3 mph, 20 min / mile) | 0.06 |
| Ukuhamba (3.5 mph, 17 iminithi / mile) | 0.07 |
| Ukuhamba (4 mph 15 min / mile) | 0.08 |
| Ukuhamba ngebhayisikili (okumile, 50W) | 0.05 |
| Ukwehlisa / Yoga | 0.06 |
| I-Aerobics (umthelela ophansi) | 0.09 |
| I-Aerobics (umthelela ophezulu) | 0.12 |
Kuphela Okulinganiselwe
Khumbula ukuthi lokhu kulinganiselwe kakhulu futhi ngeke kube okuqondile. Indlela kuphela yokuthola inamba enembile ngempela ukuya ebhokisini bese ubavumela ukuba bakhonze wena kumshini olinganisa konke kusuka kwi- VO2 max yakho (ukuphefumula okuphezulu kwe-oksijini) ekufikeni kwenhliziyo yakho esiphezulu.
Njengoba abantu abaningi ngeke bafike ezinkathini ezinjalo, sebenzisa ukulinganisela kwakho kwama-calories okushiswe njengephuzu eliyisisekelo ukulandelela ukusebenza kwakho. Uma ngokuvamile ushisa inani elithile lamakhalori phakathi nohlobo oluthile lokuzivocavoca, ungakwazi ukwandisa leyo nombolo ukuthi ushise amakholori amaningi noma wehle uma uzwa ushisiwe noma uqeqeshwe ngokweqile.
Imishini eminingi ye-cardio izokunika inani eliphelele lama-calorie elishisiwe, kodwa khumbula ukuthi lokho kulinganiselwa nje. Umshini awuzicabangeli zonke izici ezithonya amandla okuzivocavoca njenge:
- Ubudala : Okhulile, kunzima ukuthi usebenze ukuze ufike ezingeni eliphakeme lomsebenzi.
- Ukwakhiwa komzimba : Umuntu onesisindo esiningi uzovutha amakholori amaningi kunomuntu onamafutha omzimba aphezulu.
- Ukushisa: Ukufudumala imvelo osebenza kuyo, ama-calories amaningi ozowashisa. Lokhu kuphakamisa izinga lokushisa lomzimba wakho ngakho kufanele ube nokufudumala amandla amaningi nangaphezulu angabhekiselwa ekhalori elishisayo. Ungase futhi usebenze isikhathi eside kodwa kufanele uqaphele ukuba ungadluli kuze kube sekugcineni kokushisa.
- Izinga lokufaneleka : I-exerciser yokuzivocavoca izoshisa amakholori ambalwa ngoba umzimba wakhe usuphumelele kakhulu ekuzivocavoca.
- Ukudla: I-metabolism yakho yisilinganiso lapho umzimba wakho uvutha amakholori, ngakho-ke kuthinteka ngqo ekudleni kwakho. Uma ungadli okwanele, weqa ukudla, noma udle ukudla okungekho empilo (kufaka phakathi i-caffeine kakhulu), ukugaya umzimba kwakho kungawa futhi kuthinte ikhalori yakho ishise .
- Ukulala: Ukungatholi ukulala ngokwanele kungabangela ukuba ushise amakholori ambalwa. Ngeke nje uzizwe ukhululekile futhi usebenzise umzimba kancane, ukuntuleka kokulala kunganciphisa umzimba wakho.
- Ukufakelwa kwe-oksijeni: I- oksijeni inikeza umzimba wakho amandla okudingeka uqhubeke. Abantu abaphefumula kakhulu ngesikhathi sokuzivocavoca bavame ukushisa ama-khalori amaningi. Kubonisa ukuthi usebenza kanzima futhi kuwo wonke ama-litre oksijini, uyashisa ama-calories angu-5.
Inketho yakho engcono kakhulu ukusebenzisa lezi zinombolo njengohlobo lwesisekelo. Mhlawumbe ayinembile ngokuphelele, kepha okungenani uthola ukuthi imiphi imisebenzi ethatha ukushisa ama-khalori amaningi futhi ungawasebenzisa kahle ukusebenza kwakho isonto ngalinye ukuze uthole isikhathi esithile ngaphandle kwesikhathi sakho sokuzivocavoca.
Isibonelo, uma uvame ukuhamba ngamamayela angu-3 ngehora, zama ukuqhuma ijubane lakho ukuya ezingeni elilandelayo noma ukuphakamisa ukuhamba kwakho. Ngisho ukwenza njalo izikhathi ezimbalwa kulo lonke ukuqeqeshwa kungandisa ukwanela okungakanani ukhalori olushisayo.
Izwi elivela
Njengokubala ama-calorie ekudleni kwakho kungakusiza ukuba ufinyelele imigomo yakho yokulahlekelwa isisindo, ngakho ungazi ukuthi mangaki amakholori oshisayo ngesikhathi sokuzivocavoca. Khumbula ukuyigcina elula futhi ukhathazeke kuphela ngezilinganiso zokuzivocavoca okwenziwe empeleni. Asikho isidingo sokuziphazamisa ngezinombolo ngqo ku-bat. Uma ungeza into entsha, yiqhube ngokusebenzisa ifomula. Zama ukugxila emigomweni yokuhlala usebenza nokudla okunempilo futhi kufanele uqaphele ukulahleka kwesisindo.
> Imithombo:
> McArdle WD, Katch FI, Katch VL. Ukuzivocavoca umzimba: Ukudla, amandla, nokusebenza komuntu. I-8th ed. Philadelphia, PA: uLippincott Williams & Wilkins; 2015.