Ingabe Ushisa Ngempela Amakholori Asebenza Emkhakheni Wokushisa Wamafutha?
Nakuba kuyiqiniso ukuthi ukusebenzisa umzimba okuthiwa "amafutha okushisa amazinga" (ezingeni eliphansi elingaphansi kwama-60% kuya ku-70% wezinga eliphezulu lenhliziyo) lisebenzisa iphesenti ephakeme yamakhilori amafutha okushisa, amakholori aphelele aphelele kusengaphansi kakhulu. Isizathu silula. I-fat is fuel fuel-slow burning that requires oxygen ukuyiguqula amandla angasebenzisekayo, ngakho-ke kuhle ukuzivocavoca isikhathi eside, okuqhubekayo, okuphuthumayo, njengokubheka emuva, noma ukuhamba ngebhayisikili ibanga elide.
Iningi labantu linamafutha omzimba alondoloziwe okwanele ukuze lisebenzise umsebenzi osezingeni eliphansi izinsuku nezinsuku ngaphandle kokuphuma kwamandla, kepha uma ufuna ukuhamba ngokushesha, sebenzisa konke, noma ushise amakholori amaningi ngomzuzu, udinga ukuthembela i- carbohydrate evuthayo ngokushesha (glycogen) yamandla. Ukuguqula amafutha ukuze uphethile kuthatha isikhathi eside, futhi kudinga oksijini okuningi. Enchazeni eqondile, lokhu kubizwa ngokuthi i-aerobic metabolism.
Ukuqeqeshwa okuphakeme kakhulu (i-HIT) , ngakolunye uhlangothi, kuvame ukusebenzisa i-anaerobic metabolism, noma i-glycolysis, ukuguqula ngokushesha i-glycogen egcinwe amandla ukuze usebenzise umzimba. Le nqubo ingenzeka nge-oksijeni encane. Ukuphazamiseka kwe- anaerobic metabolism kungukuthi kunokuthengwa okulinganiselwe, futhi uma uphuma glycogen egcinwe, ngokuvamile ukuzungeza amahora amabili, kuzodingeka uhlehle futhi uqale ukusebenzisa i-aerobic metabolism noma ugcwalise izitolo zakho ze-glycogen kalula ukugaya ama-carbohydrate.
Ukuze uqhubeke ucindezela inkolelo ye-fat-burning zone, kudingeka uqaphele ukuthi lapho sivivinya sisebenzisa inhlanganisela yezinhlelo zamandla kuwo wonke umsebenzi.
Abadlali abavame ukuphela endaweni ye-aerobic noma ye-anaerobic.
Manje kumbuzo wangempela. Uma umgomo wakho ukulahlekelwa isisindo, futhi uketshezi oluvuthayo yindlela ozama ngayo ukulahlekelwa isisindo, kungcono ukuzivocavoca ngezinga eliphakeme izikhathi ezingu-2-3 ngesonto, futhi ushise ama-calories amaningi kuwo wonke amafutha ne-glycogen agcinwe.
Nakuba kuyiqiniso ukuthi ushisa amaphesenti aphakeme ama -khalori avela kumafutha endaweni ephansi "indawo yokushisa amafutha," usaqhubeka ushisa amakholori amaningi, nama-khalori angaphezulu kwamanoni, ngamandla aphezulu. Ukuqhuma ijubane lakho, ukushintsha ukuqhuma kokuphakama okuphezulu nokuphansi ( ukuqeqeshwa kwesikhashana ), futhi ukufaka imizamo ethile yokuphuma kuyokwenza ukuba usebenze ohlelweni lwe-anaerobic (70-90% yesilinganiso senhliziyo yakho esiphezulu), okuholela kwinani elikhulu ama-kilojoule ashisa ngesikhathi sokuzivocavoca kwakho, yilokho okugcina ekunqophiseni ukulahleka kwamafutha kusuka ekuzivocavoca umzimba.
Ama-calories avuliwe ku-Fat Burning Zone
Namanje akaqiniseki ukuthi amafutha okushisa amafutha awushisi ngempela amafutha amaningi? Masenze izibalo. Ishadi elingezansi lichaza ama-kilojoule enamafutha asetshenziswe owesifazane wamapayipi angu-130 ngesikhathi sokuzivocavoca. Kulesi sibonelo, owesifazane ushisa amakholori amaningi namafutha amaningi khalori ngamandla aphezulu.
Ama-khalori avuliwe ngokuqina okuphansi nokuphezulu
| Intensity Low (60-65% i-MHR) | Ukuphakama Okuphezulu (80-85% i-MHR) | |
| Amakholori ayonke ashiswe ngomzuzu ngamunye. | 4.86 | 6.86 |
| Ama-calories amafutha ashiswa ngomzuzu ngamunye. | 2.43 | 2.7 |
| Amakholori aphelele ashiswa ngamaminithi angu-30. | 146 | 206 |
| Inani lamakholori amafutha alishiswe ngomzuzu ongama-30. | 73 | 82 |
| Amaphesenti ama-kg kilojoule ashisekile | 50% | 39.85% |
Umthombo: I-24/5 Manual Complete Training Manual, i-24 Hour Fitness, 2000
Ngakho-ke, Ingabe Ukuzivocavoca Kwe-Low Kunesisindo Sesikhathi Nje?
Ngaphambi kokuba uqale ukwenza konke okusebenzayo endaweni ephakeme kakhulu, gcina engqondweni ukuthi ukuzivocavoca kakhulu isikhathi sonke akuyona nje ihlakaniphile. Kungabangela kalula ukuxoshwa , ukulimala, nokuzivocavoca umzimba. Ukuzivocavoca kwenhliziyo ephansi kunezinzuzo eziningi, futhi kwabanye abantu, kuyindlela engcono kakhulu yokuzivocavoca.
Esinye sezizathu zokuthi abanye abantu bangcono ukunamathela ekusebenzeni okuphansi kakhulu ukuthi ukusebenza ngamandla kakhulu kunzima. Yebo, kuwumsebenzi onzima. Awukwazi ukuhamba isikhathi eside ngaphandle kokuthi uphethiloli, ngakho ngeke ube yinto ongayenza amahora ekugcineni.
Ngaphandle kokuba uqeqeshe ezingeni eliphakeme, cishe une-glycogen eyanele ukuhlala cishe amahora amabili ngaphambi kokuphuma kwe-glycogen futhi udinga ukuthutha noma ukuphuza. Ukudla ngokudla okulungile kungenye yezindlela zokulondoloza ukuphakama okukhulu kwamahora namahora, futhi kungani abadlali be-ultra-endurance batshayela emiphakathini yamandla, ubhanana, neziphuzo zamandla. Lokhu akudingekile kwabaningi bokuzivocavoca abavame ukusebenza isikhathi esingaphezu kwehora. Uma isimiso sakho sokusebenza sokujwayelekile sihlanganisa ihora lokuzivocavoca, akudingeki ukhathazeke ngokuthi uphethiloli uma usebenza kanzima. Ngakho-ke ukwenza umzamo omkhulu, okungenani izikhathi ezimbalwa ngesonto, kuyindlela elula yokusebenzisa isikhathi sakho sokuzivocavoca.
Ukusebenza okuphezulu kakhulu akuyona okwesaba. Futhi akuyona eyisiqalo. Kudinga umzamo omkhulu futhi kuzodingeka ukwakheni kancane kancane umzimba wakho ukubhekana nale mizamo. Ngeke uhambe kusuka embhedeni wezambane kuze kube yindlovukazi ephakeme kakhulu ebusuku. Udinga ukuthola imisipha yakho, amajoyina, isimiso senhliziyo, ngisho nengqondo yakho ekulungele ukubhekana nokucindezeleka, noma ungakwazi kalula ukuyiphatha futhi uphumele kabi noma ugula.
Ngakho-ke, ngenkathi ukuphakama okukhulu kukuthola ngokushesha, futhi kushisa amakholori amaningi, ukuzivocavoca umzimba okuphansi kufanele kube nendawo endaweni yakho yokuzivocavoca. Empeleni, isikhathi eside, ukukhuthazela kokuzivocavoca kufanele kube yingxenye ejwayelekile yendlela yokuphila enokulinganisela, enempilo. Ukuvuselela kuyashesha ngokunyakaza okukhulu kakhulu. Ukuhamba ngezinyawo, ukuthatha ukuhamba ngebhayisikili ngokweqile, noma ukwelula nje kukhona imisebenzi ephansi kakhulu emincane. Hlanganisa nge-short, ukusebenza okuphakeme kakhulu nokuqeqeshwa kwamandla ukufaka izinhlobo ezihlukahlukene, ukushisa amakholori nokuqinisa ukukhuthazela ngokushesha.
Yiba ohlakaniphile, ulalele umzimba wakho , futhi uhlanganise nokusebenza kwakho ngendlela ephumelela kakhulu emigomeni yakho nasezindaweni zokududuza.