Ingabe uyazivocavoca ngoba ufuna ukunciphisa umzimba ? Uma kunjalo, kungenzeka ukuthi uzwile, noma utshele ukuthi, ukuze uthole ukulahleka kwesisindo esihle kufanele usebenze 'endaweni yakho yokushisa fat.' Kodwa iyini indawo yokushisa fat futhi ingasebenza ngempela? Kunzima kangakanani ukusebenza ngesikhathi sokuzivocavoca?
Kuyini Indawo Yokushisa Okudliwa Ngamafutha?
Uma kuziwa ekuzivocavoca, ikakhulukazi ukuzivocavoca kwe-cardio, kunezindawo ezihlukene zenhliziyo ezilingana namazinga ahlukene wokuqina.
Lezi zindlela ezihlukene zokuqina zihlose ukuthi iyiphi imishini yamandla umzimba wakho oyisebenzisayo ngesikhathi sokuzivocavoca futhi okuvame ukuthinta ngokuqondile ukuthi mangaki amakholori owashisayo.
Sivame ukubuka izindawo ezine zokushaya kwenhliziyo uma kuziwa ekuzivocavoca, iphesenti yezinga eliphezulu lenhliziyo yakho (MHR):
- Ukuqina okuphansi, owaziwa nangokuthi 'amafutha okushisa amafutha' kuwu-60% kuya ku-70% wezinga eliphezulu lenhliziyo yakho futhi ngokuvamile kubhekwa njenge-cardio elula noma izinga lokufudumala.
- Ukulinganisela okulinganiselwe kungu-70% kuya ku-80% wezinga eliphezulu lenhliziyo yakho noma izinga osebenza ngalo kodwa ungakhuluma.
- Ukuzivocavoca kakhulu kuwu-80% kuya kwezingu-90% wezinga eliphezulu lenhliziyo yakho, ukukhipha kahle endaweni yakho yokududuza bese uphonsela umthamo wakho we- anaerobic .
- Umzamo omkhulu kunama-90% kuya ku-100% wezinga eliphezulu lenhliziyo yakho, into yokuzivocavoca kakhulu, abadlali, nabachwepheshe.
Kusukela kulezi zinamba, ungabona ukuthi indawo egcwele ukushisa amafutha iyisilinganiso esiphansi kakhulu.
Ngakho-ke, kungani kuthiwa yi-fat burning zone? Ngoba umzimba uncike emanzini amaningi ukuze uphethiloli lapho usebenza ngamandla.
Abanye abantu baye bahumusha lokhu ukusho ukuthi sishisa ngempela amafutha amaningi uma sisebenza ngamandla, kodwa lokho kuyinto engafanele. Yize ukusebenza okuphansi kokusebenza kuhle kakhulu kwabaqalayo kanye nokwakha okukhulu ukukhuthazela, kudingeka usebenze kanzima kokunye kwalokhu kusebenza uma ufuna ngempela ukunciphisa umzimba .
Iqiniso Ngokuphathelene Nomhlaba Wakho Wokushisa
Into ewukuthi, umzimba ushisa amaphesenti aphakeme ama-kilojoule avela kumafutha emanzini okushisa amafutha noma ngamandla aphansi.
Kodwa-ke, ngamandla aphakeme (70-90% wezinga eliphezulu lenhliziyo yakho), ushisa inani elikhulu lama-calories amaningi.
Yila inani lamakholori owashisayo okuholela ekulahlekeni kwesisindo esikhulu futhi ngeke nje ushise kakhulu uma usebenza ngamandla kakhulu ngaso sonke isikhathi.
Ishadi elingezansi lichaza ama-calorie amafutha aphethwe owesifazane wama-130-pound ngesikhathi sokuzivocavoca kwe-cardio.
| Intensity Low - 60-65% MHR | Ukuqina okukhulu - 80-85% MHR | |
| Ingqikithi yamaKhalori esetshenziswe ngomzuzu. | 4.86 | 6.86 |
| Ama-Calories amafutha adluliselwe ngomzuzu. | 2.43 | 2.7 |
| Ingqikithi yamaKhalori adluliselwe ku-30 min. | 146 | 206 |
| Ingqikithi ye-Fat kilojoule esetshenziswe ku-30 min. | 73 | 82 |
| Amaphesenti ama-kg kilojoule ashisekile | 50% | 39.85% |
Umthombo: Kusukela ku-24/5 Incwadi YokuQinisekisa Yomuntu siqu, i- 24 Hour Fitness, 2000
Kulesi sibonelo, owesifazane uphisa amakholori amaningi kanye namafutha amaningi khalori ngendlela ephakeme.
Lokhu akusho ukuthi ukuvivinya umzimba okuphansi akusho indawo yayo. Eqinisweni, ukusebenza ngokukhuthazela kufanele kube yisisekelo somsebenzi ophelele wokuzivocavoca kanye nokusebenza okufishane, okuphakeme okusebenzayo noma ukusebenza kwesikhathi, okuyiyona ndlela enhle yokushisa ukhalori nokwakha ukukhuthazela.
Ukuthola indawo yakho yezinga lokushaya kwenhliziyo yakho, ungasebenzisa lezi zinyathelo eziningiliziwe ukuze uhlole amazinga akho okuqina.
Ukuhlela ukusebenza kwakho kwe-Cardio
Ngakho-ke, uma ufuna ukunciphisa isisindo, ngabe uhlelo lwe-cardio kufanele lubukeke kanjani?
Uhlelo olujwayelekile luzofaka imisebenzi yokusebenza ezinhlobonhlobo zamandla ngaphakathi kwendawo yezinga lokushaya kwenhliziyo yakho. Uma wenza ama-cardio angu-5 ngesonto, ungase ube nokuzivocavoca okukhulu kakhulu, ukusebenza okuphansi okuphansi futhi amabili endaweni ethile phakathi.
Uhlelo lwe-Cardio Workout Uhlelo lwabaqalayo
Ake sithi uyisiqalo futhi uzama ukuthola indlela yokuhlanganisa uhlelo lwe-cardio olukuvumela ukuba ukhuthaze kancane kancane lapho uthola kancane kancane endaweni yakho yokududuza, okuzosiza ukushisa amakholori amaningi.
Uqala kuphi? Uqala ngokugxila ekuqeqeshweni okuphakathi kwesikhathi okulinganiselayo - Ukusebenzisa ukuphuma nje kwendawo yakho yokududuza kancane kancane ukuze kungadingeki uchithe ukuzivocavoca konke, kodwa usalokhu uzinselele.
Ngezansi uhlelo lwesampula olunezinsuku ezingaba ngu-3 ze-cardio nezinsuku ezingu-2 zokuhamba. Enye inketho enkulu ukuthola i- pedometer noma umkhondo womsebenzi ukulandelela izinyathelo zakho nsuku zonke.
| Usuku | Ukuzivocavoca / Ukuqina | Ubude |
| NgoMsombuluko | Umsebenzi Wokuqalisa Wokuqala | Kuze kube yimaminithi angu-21 |
| NgoLwesibili | Ukuhamba okuphansi | 10-20 Amaminithi |
| NgoLwesithathu | Ukuphumula | |
| NgoLwesine | Umsebenzi we-Cardio Endurance | Kuze kufike kumaminithi angu-35 |
| NgoLwesihlanu | Ukuphumula | |
| NgoMgqibelo | I-Interval Level Training 2 | Kuze kufike kumaminithi angu-25 |
| NgeSonto | Ukuhamba okuphansi | 10-20 Amaminithi |
Isihluthulelo ukuqala ngalokho ongayisingatha futhi ukwakha kancane kusuka lapho. Futhi, uma uqala nje, ungakhathazeki kakhulu ngokuthi usebenza kanzima kangakanani. Gxila kakhulu ekusebenziseni umkhuba ongakugcina njalo.
> Umthombo:
> Carey DG. Ukuqhathanisa ukungafani emkhakheni we "Fat Burning" kanye ne-Aerobic Zone: Impumelelo Yokuqeqesha. Journal of Strength and Conditioning Research . 2011; 25 (8): 1-1. i-doi: 10.1519 / jsc.0b013e3181f7c424.