Uma kuziwa ekulahlekelweni kwesisindo, iningi lethu silandela ifomula elula: ukushisa ama-khalori amaningi + udla amakholori ambalwa = ukulahlekelwa isisindo. Ukuzivocavoca ngenye indlela esama ukushisa ama-khalori amaningi, ngakho-ke siyashaya i-gym noma sithatha izinsimbi ezimbili sicabanga ukuthi ekugcineni sizobona inamba e-inch yesilinganiso phansi. Ngeshwa, akusebenzi ngaso sonke isikhathi ngaleyo ndlela, into evame ukuphazamisa umzimba omusha.
Uma wenza konke lokhu kusebenza, kufanele ulahlekelwe isisindo , akunjalo?
Iqiniso liwukuthi, ukuzivocavoca ibhizinisi eliyinkimbinkimbi futhi kunezinto eziningana ezingathinta ukuthi zingaki ama-calories owushisayo. Ukwazi ukuthi yiziphi lezo ezizokusiza ukubeka imigomo engokoqobo futhi uthole okuningi ekusebenzeni kwakho.
Uma uzama ukulahlekelwa isisindo ngokuzivocavoca , kungenzeka ukuthi usebenzise umbala wokubala wokusebenza ukuze unqume ukuthi mangaki amakhalori oshisayo. Isibonelo, uma ungama-165 lbs futhi uhamba ugijima imizuzu engu-30, lo wokubala ubonisa ukuthi ushise ama-klori angu-371. Akukubi emisebenzini yeminithi engu-30, ungase ucabange, kodwa uthola yonke indaba? Hhayi kahle. Kunezinye izinto ezimbalwa okufanele uzicabangele uma kuziwa kokuzivocavoca nokunciphisa umzimba.
1. Ama-Calories Net vs. Amakolori Amakhulu
Iningi lababala balisebenzisa umsebenzi, ubude bokuzivocavoca kwakho nesisindo sakho sokuza nokulinganisa kwama-calories ashisekile, noma lokho okuyaziwa ngokuthi ama-calories aphezulu.
Lokho esikukhohlwa ukubhekana nakho yizikhalori esingazishisa uma singasisebenzisi, futhi saziwa njengama-calories enetha ashisa. Uma ugijima phakathi nesikhathi ngokuvamile uvame i-TV, usaqhubeka ushisa amakholori amaningi kunakho, kodwa udinga ukususa amakholori owayezoshisa ngenkathi ubheka i-TV ukuze uthole ukulinganisa okunembile .
Kungase kubonakale sengathi umehluko omncane, ngemuva kwakho konke, ungashisa ukugijima kwama-khalori angaphezu kwama-300 futhi kuphela ama-khalori angu-40 abukele i-TV. Lo umehluko uba obalulekile, noma kunjalo, uma uzama ukubikezela ukulahlekelwa kwesisindo. Lawo makhalori angu-40, uma engabalwanga, anganezela phezulu kumakhilogremu ambalwa alahlekile.
Ongakwenza : Uma ulandelela amakholori ashisa ngokuzivocavoca, uzothola inombolo enembile ngokukhipha ama-khalori owayezoshisa uma ungasebenzi. Isibonelo, uma ushisa amakholori angu-200 ngenkathi uhamba amaminithi angu-20 futhi ngabe ushise amakholori angu-50 uma uhlale kukhompyutha ngaleso sikhathi, amakholori akho enetha ashisa angaba ngu-150. Ungabala amakholori akho nombala wokubala .
2. Ukuzivocavoca
Cishe uyazi ukuthi ukuthatha ukuhamba ngokuzenzekelayo ngeke kushise amakholori amaningi, njengokuthi, ugijima i-mile ngokushesha ngangokunokwenzeka. Yeka ukuthi usebenza kanzima kanjani indima ukuthi mangaki amakholori oshisayo. Abanye ababalabala, ikakhulukazi labo emishini yemoto efana namathebhuthi kanye nabaqeqeshi be-elliptical , cabanga ngezinto ezifana nejubane, ukumelana, nokugxila. Siphinde sazi ukulinganisela komsebenzi wemisebenzi eminingi , kodwa usebenzisa lolu lwazi ukulinganisa ukuthi uzokulahlekelwa bunzima kangakanani.
Isibonelo, uma ngabe ushisa amakholori angu-2 000 ngesonto ngehlelo lokuhamba, ungalindela ukulahlekelwa ngamapounds angu-6 amafutha emva kwamasonto ayishumi okuvivinya umzimba. Inkinga yilezi, lokhu kuthatha ukuthi ushise amakholori angu-2 000 ngesonto ngalinye nokuthi amakhilogremu angu-6 amafutha angakhipha amapremu angu-6 we-body weight loss, okuyinto engekho njalo njalo.
Yini ongayenza : Amafomu esiwasebenzisa ukubala ukuzivocavoca umzimba kanye nama-calories ashisiwe awawona anembile ayi-100%. Esikhundleni sokuthembela kuphela kulezi zinombolo, funda indlela yokuqapha amandla akho ngokusebenzisa ukuhlolwa kwenkulumo, ukuhlolwa okuveziwe kanye / noma izinga lokushaya kwenhliziyo . Uzothola imingcele yakho ngenkathi ulandela ithrekhi yokuthi usebenza kanzima kangakanani.
Ungathola okuningi ekusebenzeni kwakho nge:
- Ukuphazamisa ukuqina kwakho : Ukusebenza kanzima, ama-calories amaningi oshisayo, kodwa uma konke okusebenzayo kuphakama kakhulu , ubeka ingozi yokuxoshwa nokulimala. Ngokufaka amazinga ahlukahlukene wokuqina, uzogqugquzela izinhlelo ezihlukene zamandla ngenkathi enikeza umzimba wakho ikhefu ngokuzivocavoca okukhulu kakhulu. Ukuqeqeshwa ukuhamba kwesikhathi kuyindlela enhle yokusebenza kanzima ngenkathi uthola isikhathi sokuphumula.
- Ukusebenzisa umshini wokushaya kwenhliziyo : Ukuqapha kwenhliziyo kuyithuluzi elihle lokuthola umbono onembile wezinga lakho lenhliziyo phakathi nokuzivocavoca kwakho ngenkathi ikugcina ngesivinini. Abaqapheli abaningi babonisa ukuthi amakholori ashisa phakathi nokuzivocavoca kwakho futhi ungasebenzisa leyo nombolo ukuqhathanisa ukusebenza okuhlukene kanye namazinga ahlukene wokuqina .
Uhlobo Lokusebenza Owenzayo
Nakuba noma yikuphi ukuvivinya umzimba kulungile emzimbeni, ezinye izinto zishisa amakholori amaningi kunabanye. Imisebenzi ethwala isisindo efana nokugijima, i-aerobics noma ukuhamba, shiya amakholori amaningi ngoba amandla adonsela phansi adinga umzimba wakho usebenze kanzima. Uma wenza izivivinyo ezingezona isisindo njengebhayisikili noma ukubhukuda, akukho ukucindezeleka okuningi okucindezelayo emisipha, okusho ukuthi amakholori ambalwa awenziwe.
Ongakwenza : Izinto ezingezona ezisindayo zinezinzuzo. Abacindezeli kancane emajoyini futhi ungavame ukuzenza isikhathi eside, okungenza umehluko ekhalini elishiswe ngemisebenzi ephethe isisindo. Kodwa-ke, ukuqeqesha okuphambene nemisebenzi yethonya, uma ukwazi ukwenza lokho, ngeke nje usebenze umzimba wakho ngezindlela ezahlukene, futhi kusiza ukwakha amathambo anamandla nezicubu ezixhunyiwe.
4. Ukusebenza kweMechanical
Cishe awuzange ucabange ukuthi ukwenza kahle emsebenzini kungasho ukuvutha amakholori ambalwa, kodwa yilokho okwenzekayo uma usebenzise njalo. Cabanga ngesikhatsi sokuqala owazama umshini wokubhala noma omunye umshini we-cardio. Cishe uzizwa ungakhululekile, ubambelele emigwaqweni futhi ukhathazeka ukuthi ungawa. Ngokuhamba kwesikhathi, ukunyakaza kwaba ngokwemvelo, akudingeki ucabange ngakho. Njengoba umzimba wakho usebenza ngokuphumelelayo, uyeka ukuchitha amandla eminyanyeni engadingekile, okuholela ekhalini elincane.
Yini ongayenza : Ukusebenza kahle kwemishini empeleni kuyinto enhle. Ngokunciphisa ukunyakaza okungahambi kahle, umzimba wakho usebenza ngokuphumelelayo, okusiza ukukuvikela ekulimazeni.
5. Ukuvuselelwa kokuzivocavoca
Okunye okungajwayelekile ukuthi sihlolisise ukuthi ukuvivinya umzimba kuthinta kanjani umsebenzi wethu wonke usuku. Uma wenza ukuvivinya okunzima bese uthatha ikhefu noma weqa ukuhamba ngentambama , into ongayenza ngokuvamile, ushisa amakholori ambalwa . Ukuzivocavoca kungakwandisa isifiso sakho, kubangele udle amakholori amaningi angaphinde ahlasele imigomo yakho yokulahlekelwa isisindo .
Ongakwenza : Uma uqala uhlelo lokuzivocavoca, gcina iphepha lokudla kanye nomsebenzi ukuze uthole umbono wosuku olujwayelekile kuwe. Ukuphumula ngokweqile noma kokudla okuningi yizinto esivame ukuzenza ngaphandle kokuqaphela ukuthunyelwa kokuzivocavoca. Ukugcina irekhodi elilula lemisebenzi yakho kuzokusiza ukuqinisekisa ukuthi uthola inani elifanayo lomsebenzi, ngisho nokusebenza kwakho. Uma ukhathele ngemuva kokuzivocavoca, lokho kungase kube uphawu lokuthi uyayinqoba. Ufuna ukugcina igesi elincane kuleli tangi ngemva kokusebenza kwakho okuningi.
6. Imisa yenyama
Okunye okungaqondakali ngokulahlekelwa isisindo ukuthi, okuyinkimbinkimbi kakhulu, ama-calorie amaningi ozowashisa ngokuzivocavoca. Isibonelo, umuntu wamakhilogremu angu-200 angashisa amakholori angu-400 phakathi kwemizuzu engama-30 yokukhuphuka kwezitebhisi, kanti umuntu olinganiselwa ku-125-lb uyashisa ama-khalori angu-250 enza into efanayo. Njengoba ulahlekelwa isisindo, umzimba wakho udlulisela amandla amancane ukuhambisa umzimba wakho nxazonke, okusho ukuthi uzothola isisindo kancane kancane. Lesi yisinye sezizathu zokulahlekelwa kwalezi zinhlamvu ezimbalwa zokugcina kungaba nzima kakhulu.
Ongakwenza : Okokuqala, khumbula ukuthi ukulahlekelwa isisindo kuyinto enhle, ngisho noma kusho ukulahlekelwa kwesisindo kunciphisa isikhathi. Okwesibili, njengoba ulahlekelwa isisindo, kungase kudingeke ukuthi ubuyekeze ukuthi mangaki amakhalori owudinga nokuthi mangaki amakholori oshisayo. Ukulungisa izinombolo lapho uya khona kungakusiza ukuba uhlale endleleni futhi ulahlekelwe isisindo sakho futhi ugweme amapulatifomu.
7. Izakhi zofuzo kanye nobulili
Ngenkathi sibheka izici eziningi ezihilelekile ekulahlekeni kwesisindo, kunezinye izinto esingasolula kubazali bethu: iziGenesis kanye nobulili. Izakhi zethu zofuzo zivame ukucacisa ukuphumula kwesilinganiso semetrikhi , izinhlobo ze-muscle fiber kanye nezimpendulo zofuzo ezihlukahlukene zokudla, konke okungathinta ikhono lethu lokushisa ama-khalori nokulahlekelwa isisindo. Uhlobo lomzimba wakho luba nendima ekutheni ulahlekelwe isisindo, njengendlela yokuphila yakho.
Ubulili bungathinta nokulahleka kwesisindo. Abesifazane kaningi banamafutha amaningi emzimbeni kunamadoda nemizimba yabo isabela ngokuhlukile ekuzivocavoca, okungashintsha izinga lokulahleka kwesisindo.
Ongakwenza : Qaphela ukuthi kungase kube nezici zofuzo ezithinta ukuthi usheshe ulahlekelwe isisindo. Nakuba ungase uzuze izakhi ezithile zofuzo ezivela kubazali bakho, imikhuba yakho yokudla nokuzivocavoca ingenza umehluko. Indlela kuphela yokwazi ukuthi umzimba wakho uyakwazi kangakanani ukuzama. Ukulandela uhlelo oluphelele lokuzivocavoca nokubuka i-calories yakho yindlela engcono kakhulu yokuthola ukuthi umzimba wakho ungenzani ngempela.
Kungaba ukukhathazeka uma uqala ukusebenzisa futhi ungaboni imiphumela oyilindele. Ungase uqale ukuzibuza: "Ngenzani engalungile?" Ukwazi ukuthi kunezinye izici ezihilelekile kungakusiza ukuba ube nempumelelo futhi, mhlawumbe, ukhuthaze izinguquko ekusebenzeni kwakho ukuze uthole okuningi kohlelo lwakho. Uma uphazamiseke futhi udangele ngezibalo ezingabonakali ukungeza, khumbula ukuthi ziyizinombolo kuphela. Azibonakali imiphumela ebonakalayo ongase ubhekene nayo njengokuzizwa kangcono, unamandla amaningi noma ube nokuphila okungcono kosuku nosuku.
> Imithombo:
> Jakici >, uJohn M., et al. Umphumela Wokuzivocavoca on-24-Inyanga Ukulahlekelwa Ukulahlekelwa Isisindo in Overweight Women. I-Arch Intern Med. 2008; 168 (14): 1550-1559.
> Jakicic, John M., et al. "Amasu Okungenelela Okufanele Ukunciphisa Isisindo Nokuvimbela Isisindo Ukuthola Abadala." I-ACSM Isikhundla sokuma . Imithi & Isayensi Yezemidlalo Nokuzivocavoca, 2001.
> LaForge, uRalph. " Ukuzivocavoca Ukuqhathaniswa Kokulahlekelwa Isisindo ." I-ACE News Certified News, Aug / Sept 2006, 3-6.