Burn Fat - Ukuguqula Umzimba Wakho KuMshini Wokushisa Wamafutha

Yenza umzimba wakho ube ngumshini ovuthayo

Uma unomuzwa wokuthi noma yikuphi ama-calorie engeziwe owudlayo uya ngqo esiswini noma emathangeni akho, awucabangi izinto. Lokho ngokuvamile yizindawo lapho sonke sigcina amanoni amaningi ngokwezakhi zethu, ama-hormone, iminyaka, indlela yokuphila nezinye izinto.

Siyazi ukuthi uma singadli amakholori amaningi kakhulu , besingeke sibe namakholori angaphezulu okuzowagcina . Ngamanye amazwi, kulula kakhulu ukuthola amafutha kepha inselele kakhulu ukulahlekelwa yiyo fat.

Ingxenye yalokho nje ngoba imizimba yethu ijwayele ukugcoba ama-calorie ukuze sigcine siphile futhi sivikelekile, ikakhulukazi uma sihamba ngokudla okuphansi kwekhalori.

Ngakho-ke, inselelo ifunda ukukhipha lawo mafutha engeziwe. Sizwa okuningi ngokushisa kwamafutha , kusukela ekusebenzeni ' emafutheni okushisa amafutha ' nokunciphisa indawo ukudla ukudla noma ukuthatha izithako okuthiwa zishisa amafutha amaningi.

Kodwa, sigxila eceleni, lokho sonke esikufunayo ukuthi: Yiyiphi indlela engcono kakhulu yokushisa amafutha? Ukwazi okuncane mayelana nokuthi umzimba wakho usebenza kanjani kungakusiza ube ngumshini wokushisa amafutha angcono.

I-Basics of Burning Fat

Uma uzama ukunciphisa isisindo , ukwazi ukuthi umzimba wakho usebenzise kanjani amakholori wephethiloli kungenza umehluko endleleni osondela ngayo ohlelweni lwakho lokulahlekelwa isisindo . Sithola amandla ethu emanzini, ama-carbs, namaprotheni.

Yisiphi imizimba yethu ephuma kuyo, noma kunjalo, kuxhomeke kulohlobo lomsebenzi esikwenzayo. Iningi labantu lifuna ukusebenzisa amafutha for energy, okuyinto enengqondo.

Sibona, amafutha amaningi esingayisebenzisa njengamafutha, amafutha amancane esizoba nawo emizimbeni yethu. Kodwa, ukusebenzisa amanoni amaningi akuholeli ekulahlekelweni kwamafutha amaningi.

Ukuqonda indlela engcono kakhulu yokushisa amafutha kuqala ngamaqiniso ayisisekelo mayelana nokuthi umzimba wakho uthola kanjani amandla ayo:

• Umzimba usebenzise ngokuyinhloko amafutha nama-carbs. Amaprotheni amancane asetshenziswa ngesikhathi sokuvivinya umzimba, kodwa ikakhulukazi asetshenziselwa ukulungisa imisipha ngemva kokuzivocavoca.

• Inani lala mafutha lizoshintsha kuye ngokuthi umsebenzi owenzayo.
• Ukuzivocavoca okuphakeme , njengokugijima okusheshayo, umzimba uzothembela kakhulu kuma-carbs njengamafutha kunamafutha. Lokhu kungenxa yokuthi izindlela zokwenza izinto ezibonakalayo ezitholakalayo zokwehla i-carbs yamandla ziyasebenza kakhulu kunezindlela ezitholakalayo zokuhlukumeza amafutha.
• Ngokuzivocavoca, isikhathi eside, amafutha asetshenziselwa amandla ngaphezu kwe-carbs.
• Uma kuziwa ekulahlekeni kwesisindo, akunandaba ukuthi uluphi uhlobo lwamafutha owasebenzisa. Okubaluleke kakhulu ukuthi zingaki ama-kilojoule owushisayo ngokumelene nokuthi mangaki amakholori owathathayo.

Lokhu kubukeka okulula kakhulu kwamandla ngomyalezo oqinile wokuthatha ekhaya. Uma kuziwa ekulahlekelweni kwesisindo, okubaluleke kakhulu ukushisa ama-khalori amaningi, hhayi ukuthi usebenzise amafutha amaningi amandla.

Futhi, njengoba usebenza kanzima, ama-calories angaphezulu uzoshisa jikelele. Cabanga ngale ndlela ngale ndlela: Uma uhlala noma ulala, usemoyeni wakho oshisa kakhulu. Kodwa, kungenzeka ukuthi awuzange ucabange umqondo wokulala okungaphezulu ukuze ulahlekelwe isisindo, njengento enhle njengoba ucabanga kanjalo.

Okubalulekile? Ngenxa yokuthi usebenzisa amafutha amaningi njenge-energy akusho ukuthi ushisa amakholori amaningi.

Izinganekwane ze-Fat Burning Zone

Enye into esiyazi ukuthi ukusebenzisa amandla angaphansi kuzosebenzisa amafutha amaningi amandla.

Lesi sisekelo esiyisisekelo yilokho okwaqala inkolelo ye ' fat burning zone ,' noma umqondo wokuthi ukusebenza endaweni ethile yezinga lenhliziyo (cishe amaphesenti angama-55 kuya kwangu-65 wezinga eliphezulu lenhliziyo yakho ) kuzovumela umzimba wakho ukuthi ushise amafutha amaningi.

Kule minyaka edlule, le mbono isingene kakhulu kulokhu okuhlangenwe nakho kwethu kokuzivocavoca esikubona kutholakala ezincwadini, amashadi, amawebhusayithi, omagazini ngisho nasemishini yemoto e-gym.

Inkathazo ukuthi kudukisa. Ukusebenza ngamandla aphansi akuyona into embi, kodwa ngeke ushise amafutha amaningi emzimbeni wakho ngaphandle kokuthi ushise amakholori amaningi kunokudla. Enye indlela yokwandisa ikholori yakho ukushisa ukuzivocavoca ngezikhwepha eziphakeme.

Ingabe lokhu kusho ukuthi, uma ufuna ukushisa amafutha amaningi, kufanele ugweme ukuvivinya umzimba kancane? Akunjalo ngempela. Kukhona izinto ezithile ongayenza ukuze ushise amafutha amaningi futhi konke kuqala ngokuthi usebenzise kanjani nokuthi usebenzise kangakanani.

I-Fat Burning Tip # 1: Hlanganisa ukuxilonga kwe-Low, Medium, ne-High-Intensity Cardio Exercise

Ungase udideke ngokucacile ukuthi kunzima kangakanani ukusebenza ngesikhathi se- cardio . Ungase ucabange nokuthi ukuzivocavoca kakhulu kuyindlela kuphela yokuhamba. Ngempela, ungashisa ama-khalori amaningi futhi, nakakhulu, akudingeki uchithe isikhathi esiningi ukwenza. Kodwa ukuba nezinhlobonhlobo zingakusiza ukuba uvuselele zonke izinhlelo zakho ezahlukene zamandla, zivikele ekusebenziseni ukulimala ngokweqile, futhi zikusize ujabulele ukusebenza kwakho okuningi.

I-High-Intensity Cardio

Ngezinhloso zethu lapha, i -cardio high-intensity iwela phakathi kwamaphesenti angaba ngu-80-90 wezinga eliphezulu lenhliziyo yakho (MHR) noma, uma ungasebenzisi izindawo zokushaya kwenhliziyo , cishe u-6 kuya ku-8 kulokhu okulinganiselwe kwezinga lokuzikhandla . Lokho lokhu kuhunyushwa ekuzivocavoca ezingeni elizizwa liyinselele futhi likushiya futhi ukuphefumula ukukhuluma ngemisho ephelele. Awuhambi konke, njengokungathi upheqa ngokushesha ngangokunokwenzeka.

Akungabazeki ukuthi umsebenzi othile wokuqeqesha kakhulu ungasisiza ekulahlekeni kwesisindo kanye nokuthuthukisa ukukhuthazela kanye nokukwazi ukukwazi ukubhekana nokuzikhandla.

Isibonelo, umuntu ongu-150-lb uzoshisa ama-khalori angu-225 ngemuva kokugijima ku-6 mph imizuzu engu-30. Uma lo muntu ehamba ngo-3.5 mph ngesikhathi esifanayo, angashisa amakholori angu-85 kuya kwangu-90. Kodwa, inani lamakholori ongawashisa akuyona indaba yonke. Uma wenza okuningi ukusebenza okuphezulu kakhulu ngesonto lonke, ubungozi:

• Ukuxoshwa
• Ukulimala ngokweqile
• Ukushisa
• Ukusebenza okungahambisani
• Ukukhula ukuzonda ukuvivinya umzimba

Akukhona lokho kuphela kodwa, uma ungenalo ulwazi oluningi lokuzivocavoca, kungenzeka ukuthi awunayo isimo noma isifiso sokusebenza okuphefumulayo nokuyinselele. Futhi uma une uhlobo oluthile lwesimo somuthi noma ukulimala, ukhohlwa mayelana nokwenza ukuqeqeshwa okuphakeme (noma yiluphi uhlobo lokuqeqesha) ngaphandle kokuhlola nodokotela wakho kuqala.

Uma wenza izinsuku eziningana ze-cardio isonto ngalinye, yilokho okunconywe ukulahleka kwesisindo, cishe uzofuna ukusebenza okuphakathi kwe-1-2 ukuze uwele ebangeni eliphakeme kakhulu . Ungasebenzisa ezinye izinhlelo zokusebenza ukukhomba izindawo ezahlukene zokuqina (njengokukhuthazela) futhi uvumele umzimba wakho ukuba ululame.

Ezinye izibonelo zokusebenza okuphezulu:

• Ukuqeqeshwa kwamaminithi angu-20 ngesivinini esisheshayo
  Ungasebenzisa noma yikuphi umsebenzi noma umshini, kodwa umqondo uwukuhlala endaweni ephakeme kakhulu yomsebenzi kuwo wonke umsebenzi. Uzothola ukuthi imizuzu engu-20 ivame ukuphakanyiswa ubude bale hlobo lokusebenza futhi abantu abaningi abafuni ukuhamba isikhathi eside kunalokho.
• Ukuqeqeshwa Kwesikhashana
  Indlela enhle yokufaka ukuqeqesha okukhulu kakhulu ngaphandle kokukwenza njalo ngokukwenza ngezikhathi ezithile. Okunye okuyingxenye eyinkimbinkimbi (isb., Ukuhamba ngesivinini esisheshayo imizuzwana engu-30 kuya ku-60) ngenxenye yokutakula (isib. Ukuhamba imizuzu engu-1 ukuya kwemibili). Phinda lolu chungechunge ngobude bokusebenza, ngokuvamile kumaminithi angu-20 kuya kwangu-30. Lokhu kusebenza okuphakathi kuka-30-60-90 kuyisibonelo esihle salolu hlobo lokusebenza okuphezulu.
• Ukuqeqeshwa kweTabata
  Lena enye indlela yokuqeqeshwa kwezinga lokuphakama okuphezulu lapho usebenza kanzima khona imizuzwana engu-20, uphumule imizuzwana engu-10 bese uphinda lokho okwemaminithi angu-4. Uma wenza lokhu okusemandleni okusebenza, akufanele ukwazi ukuphefumula, okungenani ukukhuluma.

I-Intelligent Intensity Cardio

Kunezinhlobonhlobo zezincazelo zalokho okulinganiselwe ukuvivinya umzimba , kepha ngokuvamile kuwela phakathi kwamaphesenti angaba ngu-70-80 we-MHR yakho (izinga lesine kuya ku-6 kulokhu okulinganiselwe ukulinganisa isikali ). I-American College of Sports Medicine (i-ACSM) ivame ukuphakamisa lelizinga lokuqina emibhalweni yalo yokusebenza . Ukuphela okuphansi kwalolu bubanzi ngokuvamile kufaka 'indawo yokushisa fat.' Lokhu kusho ukuthi ungaqhubeka nengxoxo ngaphandle kokubunzima okukhulu futhi uzizwa ukhululekile kakhulu ngalokho okwenzayo.

Ukusebenza okulinganayo okunamandla kunezinzuzo ezinjengezi:

• Induduzo - Ukusebenza okunzima kuhle, kahle, kanzima. Kuthatha isikhathi sokwakha ukukhuthazela namandla okubhekana nokuvivinya umzimba. Ukusebenza okulinganiselwe kukuvumela ukuba usebenze ngezinga elikhululekile, okusho ukuthi ungase uhambisane nehlelo lakho.
• Impilo engcono - Ngisho nokunyakaza okuthobekile kungathuthukisa ukuqina kwakho ngenkathi kunciphisa ingozi yesifo senhliziyo, isifo sikashukela, nomfutho wegazi ophezulu.
• Izinketho eziningi - Ukusebenza okuphezulu kakhulu kuzoba nomthelela othile noma, okungenani, ijubane elisheshayo. Kodwa, ungavame ukukhuphuka ezindaweni ezilinganiselayo zezinga lokushaya kwenhliziyo ngemisebenzi ehlukahlukene, ukunikeza ukusebenza kanzima ngokwanele. Ngisho namaqabunga amaqabunga noma iqhwa elikhazimulayo, uma ukwenza ngokuzikhandla, ungawela kuleso sigaba.

Ukuze ulahlekelwe isisindo , cishe uzofuna iningi lokusebenza kwakho kwe-cardio ukuba lingene kuleli bubanzi. Ezinye izibonelo:

• Ukuhamba ngezinyathelo ezingu-10,000 ngosuku
• Umshini wokudlala umshini wemoto we-30 kuya ku-45
• Ukuhamba okusheshayo
• Ukugibela ibhayisikili ngesivinini esiphakathi

Umsebenzi ophansi

Ukuzivocavoca okuphansi kubhekwa njengengaphansi kwamaphesenti angaba ngu-60-70 we-MHR yakho, noma mayelana nezinga lesithathu kuya ku-5 kulokhu okulinganiselwe kwesikali sokuzikhandla . Lelizinga lokuqina akungabazeki ukuthi yiyiphi yezindawo ezithandekayo kakhulu zokuzivocavoca, okukugcina ngesivinini esingekho intela kakhulu futhi engenzi inselele enkulu. Lokhu, kanye nomqondo wokuthi ushisa amafutha amaningi, kwenza lokhu kube indawo ethandekayo yokuhlala. Kodwa, njengoba sifundile, ungashisa ama-khalori amaningi uma usebenza kanzima, futhi yilokho okufunayo ukulahlekelwa isisindo.

Lokhu akusho ukuthi ukuzivocavoca umzimba okuphansi akunamgomo. Kuhilela uhlobo lwemisebenzi ende, ephuthumayo ozwa sengathi ungayenza usuku lonke futhi, ngisho nangcono, imisebenzi ovame ukuyithokozisa njenge:

• Ukuthatha ukuhamba
• Ukulima okukhanyayo
• Ukuhamba ngebhayisikili okude, okuhamba kancane
• Umkhuba wokulula ngomusa

Lokhu akudingeki ukuba kube nokuqeqeshwa okuhleliwe, okuhleliwe, kodwa into oyenza usuku lonke ngokuhamba ngaphezulu, ukuthatha izitebhisi , ukwenza imisebenzi eminingi engokwenyama emndenini, njll. Ukuze uthole usizo ekusekeni uhlelo lwe-cardio olubandakanya ezihlukahlukene kokusebenza okuhlukile, hlola lesi sampuli sokusebenza emsebenzini we-cardio .

I-Fat Burning Tip # 2: Ukuzivocavoca Ngokuvumelana

Kungase kubonakale sengathi akukho-brainer ukuthi ukuvivinya umzimba njalo kungakusiza ukushisa amafutha futhi ulahlekelwe isisindo. Kodwa, akukhona nje ngamakorikhi oshisayo. Kubuye mayelana nokujwayela umzimba wakho uma usebenza njalo. Eziningi zalezi zimo eziguquguqukayo ziholela ngokuqondile emandleni akho okushisa amafutha amaningi ngaphandle kokuzama. Uma uqhuba njalo:

• Umzimba wakho usebenza ngokuphumelelayo ekukhipheni nasekukhipha oksijeni - Kulula nje, lokhu kusiza amaseli akho ashise amafutha ngokucophelela.
• Umzimba wakho uhamba kangcono - Lokhu kuvumela ama-fatty acids ukuba athuthuke ngokuthe xaxa ngegazi nasemzimbeni. Lokhu kusho ukuthi amafutha atholakalayo kalula ukuze athole umzimba.
• Umzimba wakho ukwandisa inombolo nobukhulu be-mitochondria , eyaziwa nangokuthi izitshalo zamandla weselula ezinika amandla emzimbeni.

Futhi, ungakhohlwa, ukuzivocavoca njalo kuzokusiza ukuphatha isisindo sakho. Umsebenzi omningi ongena kuwo, ama-calories angaphezulu uzowashisa, futhi kulula ukudala ukulahleka kwekhalori okudingeka ukuthi ulahlekelwe isisindo.

Amathiphu okuzivocavoca okuhambisanayo

• Hlela isikhathi sokuzivocavoca isikhathi nsuku zonke, ngisho noma sekuyimaminithi ambalwa nje.
• Hlukanisa ukusebenza kwakho . Ungathola inzuzo efanayo kusuka ekusebenzeni okufutshane okusabalala nsuku zonke njengoba kwenza ngokusebenza okuqhubekayo.
• Shintsha imizila yansuku zonke ukufaka umsebenzi wePaki ekugcineni kwepaki yokupaka emsebenzini ukuze wengeze isikhathi sokuhamba ngaphezulu, noma wengeze ikhefu elengeziwe emakethe lapho uthenga. Ukuhlanganisa umsebenzi omningi kwimigomo yakho evamile kuzokusiza ukuthi uhlale usebenza, ngisho noma ungenayo isikhathi somsebenzi ohleliwe.
• Yenza umsebenzi wakho ugxilise futhi uhlele lonke usuku lwakho oluzungezile kunokuzama ukuyifinyelela uma ungakwenza. Uma akuyona into ephambili, ngeke uyenze.

Ukuze uwugcine ngisho nokulula, vele ukhethe umsebenzi ofinyeleleka ofana nokuhamba futhi ukwenze nsuku zonke ngesikhathi esifanayo. Akunandaba ukuthi uhamba isikhathi esingakanani, nje ukuthi ubonisa ngesikhathi esifanayo. Ukwakha umkhuba ohlala njalo kunzima kakhulu.

I-Fat Burning Tip # 3: Phakamisa Izisindo

Ukwengeza imisipha eminingi ngokuphakamisa izisindo kungasiza futhi ngamafutha avuthayo, ikakhulu uma udla ukudla. Nakuba abantu abaningi begxila kakhulu kwi-cardio yokulahlekelwa isisindo, akungabazeki ukuthi ukuqeqeshwa kwamandla kuyisici esiyinhloko kunoma yisiphi isimiso sokulahlekelwa kwesisindo.

Ezinye zezinzuzo zihlanganisa:

• Igcina umzimba wemisipha - Uma udla ukuze ulahlekelwe isisindo, empeleni usengozini yokulahlekelwa isisindo kanye namafutha. Isisulu siyasebenza ngokusebenzayo , ngakho-ke uma ulahlekelwa yikho, uphinde ulahlekelwe imisipha eyengeziwe yokushisa ikhalenda inganikeza.
• Igcina umzimba wakho uhamba - Ezinye izifundo zithole ukuthi indlela yokudla kuphela yokunciphisa isisindo inganciphisa izinga lokuphumula komuntu ngamaphesenti angama-20 ngosuku. Ukuphakamisa izisindo nokulondoloza imisipha kusiza ukugcina imetabolism up, ngisho noma usika ama-calories akho.
• Iyakusiza ushise amakholori engeziwe - Uma uphakamisa izisindo ngamandla aphezulu, ungakwazi ngempela ukwandisa emva kokushisa , noma ama-calories owushisayo emva kokuzivocavoca kwakho. Lokhu kusho ukuthi ushisa amakholori phakathi nokusebenza kwakho, kodwa umzimba wakho uyaqhubeka ushisa amakholori ngisho nangemva kokuzivocavoca kwakho ukuvumela umzimba wakho ukuba ubuyele esimweni saso esivele sikhona.

Ukuze uqale, khetha i- Total Body Body Workout futhi wenze lokho cishe kabili ngesonto okungenani usuku olulodwa phakathi. Njengoba uqina, wenza okunye ukuzivocavoca, uphakamise isisindo esiningi noma wengeze izinsuku eziningi zokuqeqesha amandla. Kungathatha amasonto ambalwa kodwa, ekugcineni, uzobona umehluko emzimbeni wakho - Indlela ozizwa ngayo nokuthi ubukeka kanjani.

Uma ufuna uhlelo oluhlelekile, zama le Programme ye-Slow Slow Building eyama-4 ehlanganisa isimiso sokusebenza kwe-cardio namandla okukuvumela ukuthi ukhulise kancane kancane amandla akho ngaphezu kwemaviki angu-4.

Ayikho indlela ezungeze iqiniso lokuthi, uma kuziwa ekushiseni amafutha amaningi, kufanele sisebenze kuso. Akukho ukuvivinya imilingo, ukuzivocavoca noma iphilisi ezokwenza umsebenzi kithi. Kodwa, izindaba ezinhle ukuthi akusho ukuthatha umsebenzi omningi ukuphoqa umzimba kulowo mimoya wokushisa amafutha. Zama ukufaka uhlobo oluthile lomsebenzi nsuku zonke, ngisho noma kungukuhamba okusheshayo, futhi ukwakhiwe ngaleyo ndlela ngokuhamba kwesikhathi njengoba kuba ngaphezulu kwesimiso. Yenza kanjalo futhi usendleleni yokushisa amafutha amaningi.

> Imithombo:

> Kinucan, uP. & Kravitz, L. Izingxabano ekusetshenzisweni kwemithi. I-IDEA Fitness Journal. 2006; 3 (1): 20-22.

> Ulwazi lwe-Kravitz L. Fat. I-IDEA Fitness Journal . 2007; 4 (8): 23-25.