Burn Fat, Gcina Muscle: Ingabe Cardio Okokuqala
Uma ucindezelwe isikhathi, akuyona into engavamile ukucindezela i-cardio noma ukuqeqeshwa kwe-aerobic kwiseshini efanayo sokuqeqeshwa njengokuqeqeshwa kwesisindo sakho. Kodwa-ke, kuphakama umbuzo ongapheliyo: Yikuphi okumele uyenze okokuqala ukuze uthole umphumela omuhle wokuqeqeshwa?
Esihlokweni esandulele , ngifingqa izinzuzo nezinsalela ze-cardio ngaphambi kwezinto noma izisindo ngaphambi kwe-cardio.
Impendulo eyinhloko yokwenza i-cardio ngemuva kwesisindo sakho sesisindo ingozi yokuhlambalaza impendulo ye-anabolic (ukwakha imisipha) ukuthi uthola ngokushesha ngemva kokuqeqeshwa kwesisindo uma uhlala uphumule futhi uphumula.
I-Cardio Vs. Izisindo, nokuthi "Ukungafani"
Uma uhlanganisa izisindo ngokuqeqesha okude isikhathi eside, umphumela ngamunye ungakhanselwa. Lokhu kuthiwa ukuqeqeshwa "ukuphazanyiswa." Izinguquko emisipha ngenxa yamandla nokukhuthazela ukuqeqeshwa kuhlukile futhi ngezinye izikhathi ziphikisana.
Isibonelo, ukuqeqeshwa kwamandla kuveza ukwanda kwezinga lokuqhuma kwamandla okuqhuma kanye nobukhulu be-muscle fiber (hypertrophy). Ukuqeqeshwa kokukhuthazela okufana nokugijima nokuhamba ngebhayisikili kuveza izinguquko eziguquguqukayo emisipha eyenza ikhono labo lokusebenzisa oksijini. Izinguquko ezinjalo, kumingcele ekhethekile kakhulu, azihambisani kakhulu.
Ukusebenza okunamandla nokukhuthazela okufanayo kanye namaHormoni
Manje, ukutadisha okusha kuqinisekisile logi yokwenza i-cardio ngaphambi kwezimpahla ngeseshini esifanayo.
Ucwaningo lubizwa ngokuthi izimpendulo zeHormonal kuya kuQinisekisa okuPhezulu kanye nokuQinisekisa Ukukhuthazela ngeMilayezo ehlukene Yokuzivocavoca .
Esicwaningweni, abalobi bahlola ukulandelana kwamandla afanayo kanye nokuqeqeshwa kwe-aerobic ekukhululweni kwe-testosterone ne-cortisol. I-Testosterone yi-hormone eveza isakhiwo semisipha emadodeni nakwabesifazane, nakuba kunjalo nakakhulu emadodeni.
I-Cortisol i-hormone yokucindezeleka ephula imisipha.
Amadoda ayishumi amancane, aqeqeshelwa amandla okuzilibazisa, aneminyaka engama-24 ubudala, enza imisebenzi emibili yokuzivocavoca eminye imiyalelo: i-aerobic-amandla namandla-aerobic. Ngamunye wafaka imizuzu engama-30 yokuzivocavoca kwe-aerobic emjikelezweni omilayo ngo-75% wezinga eliphezulu lenhliziyo, futhi izigaba ezintathu zokuphindaphinda okuyisishiyagalombili ku-75% wokuphindaphinda okuphindwe kabili emisebenzini emine yamandla.
Imiphumela Yokufundwa
Kwakukhona ukwanda okuphawulekayo ku-testosterone ngemuva kokuqala kokuzivocavoca kokubili kokuzivocavoca. Kodwa-ke, izinga le-testosterone lahlala liphakeme kakhulu kunamazinga angewona amavoti emva kokusebenza komzuzwana wesibili kuphela e-aerobic-energy order, eyabangela amazinga aphakeme kakhulu uma kuqhathaniswa nokuqeqeshwa ngamandla futhi ukulandelana kwe-aerobics.
Abalobi bathi:
Imiphumela yamanje ikhombisa ukuthi impendulo ye-testosterone ihlelwe emva kwe-aerobic-energy order. . . Kodwa-ke, kubalulekile ukusho ukuthi imiphumela yamanje kufanele isetshenziswe kuphela uma isikhathi esifushane nokuqeqeshwa okujulile kwe-aerobic kwenziwa.
Lokhu kusho ukuthini ukuqeqeshwa kwakho
Ngisho noma ukuhlolisiswa kwamadoda angu-10 kuncane kakhulu-kuzodingeka ukuthi kube nokucwaninga okukhulu ukuze kuqinisekiswe imiphumela-izinkomba zacaca: Ukuqeqeshwa isisindo emva kwe-cardio esimisweni esifanayo sokuzivocavoca kwakubonakala kuveza impendulo ye-testosterone enamandla kune-reverse, okuyiyona umphumela oyifunayo wokwanda kwemisipha namandla, ikakhulukazi ngokuhambisana neprotheyini efanele ne- carbohydrate refueling emva kokuzivocavoca.
Ngisho noma umgomo wakho ukulahlekelwa (hhayi ukuthi ubuhlungu kanye namandla), ukugcina imisipha ngenkathi ulahlekelwa amafutha kusengcono indlela yokulahlekelwa isisindo. I-aerobics-amandla oda cishe ikwazi ukufeza lokhu.
Okokugcina, ukunciphisa ukuphazamiseka kwemisipha (catabolism) nokukhathala, iseshini ye-cardio akufanele ibe ngaphezu kwamaminithi angu-30 kuya kwangu-40 futhi ayikho ngaphezulu kokulinganisela kwenhliziyo (75% isilinganiso senhliziyo esiphezulu).
Imithombo:
Cadore EL, Izquierdo M, Gonçalves et al. Izimpendulo Zama-Hormonal kuya Ekuqiniseni Amandla Nokukhuthazela Ngokuvumelana Nama-oda Ahlukene Wokuzivocavoca. I-J Strength Cond Res. 2012 Jan 3.
Ukudayiswa kwe-DG, i-MacDougal JD, uJamess I, neGarner S. Ukusebenzisana phakathi koMandla okuQhubeka nokuQinisekisa ukuCindezela. 1990. Journal of Applied Physiology 68: 260-270.