Cishe awukho amakholori amaningi njengoba i-tapreader ithi
Izibalo zekhalori kuma-rollreader, ellipticals, neminye imishini ye-cardio ilula. Ekupheleni komsebenzi wakho, inani lamakholori owashisayo lingamangaza. Ngokuqinisekile kungenza uzizwe ungcono futhi ugcine ushukumiseleka ukuba usebenze noma usebenzise okuningi.
Ngaphambi kokuba ubhale ngokuphelele lokho kwasemini kwekhalori owawujabulile, kubalulekile ukwazi ukuthi lezi zilinganiso ezinzima nje.
Ngenkathi ezinye izinhlobo zemishini ye-cardio inembile kunabanye, akekho kubo oyoba nenemba eyi-100%. Ngokuvamile, bahlaziya ikhalori yakho ngokushisa ngamaphesenti angu-15 kuya kwangu-20 ngoba kunezici eziningi ezihilelekile.
Izinto ze-calorie Burn Factors
Imishini eminingi ye-hi-tech etholakala ku-gyms namuhla ikucela ukuthi ufake imininingwane yakho ngaphambi kokuthi uqale. Lokhu kuvame ukufaka isisindo sakho futhi abanye bakhombise ubulili nobudala bakho ekulinganisweni. Inkinga ukuthi kunezinye izici ezibalulekile okufanele zicatshangelwe.
Imishini ye-Cardio njengama-tapreader zisebenzisa amafomula ajwayelekile ukuthola ukuthi inani lamakhilori alishisiwe. Kufana nefomula-burn burn ukuthi ungayenza ngokwakho. Kuzo zonke lezi, izici ezinjengezinga lakho lokuzivocavoca kanye nokwakheka komzimba wakho nosayizi akubalwa.
- Izinga lokufaneleka: Kungakhathaliseki ukuthi uqala nje uhlelo olujwayelekile lokuzivocavoca noma ukushintsha imisebenzi, osanda kusebenza kuyo, ama-calories angaphezulu uzowashisa. Njengoba usebenza kahle futhi usebenza kahle, uzoshisa amakholori ambalwa enza umsebenzi ofanayo esikhathini esifanayo.
- Ukubunjwa komzimba: Uma uqala ukuvivinya umzimba, kungenzeka ukuthi uzoba namafutha amaningi kune-muscle mass, ngakho uzoshisa amakholori ambalwa ekuqaleni. Njengoba udala imisipha, umzimba wakho usebenza kahle futhi uzoshisa ama-khalori amaningi ngokulinganisa okufanayo.
- Usayizi womzimba: Phakathi kwabantu ababili abalinganisa okufanayo, umuntu ophethe ifreyimu enkulu angashisa ama-khalori amaningi.
- Ubudala: Omunye umshini wenkinga yobudala bakho kanti abanye abenzi. Noma kunjalo, njengoba ukhula, ngeke ushise inani elifanayo lamakhilori njengoba wenza lapho usencane. Ungenza lokhu ngokukhulisa izikhathi zakho zokuzivocavoca noma ukuqina komkhuba wakho.
Isibonelo, uma owesifazane oyisisindo esingamaphesenti angama-35 anamafutha omzimba womzimba angu-35 namaphesenti angama-160 anamafutha omzimba angamaphesenti angama-20 asebenza ngesivinini esingamamitha angu-10, umshini wokuhamba ngezinyawo uzobonisa inani elifanayo lamakhilori ashise. Kodwa-ke, owesifazane one-fat body fat and mass mass mass empeleni ovutha amakholori amaningi.
Ukuhlangenwe nakho nokusebenza kahle
Ngaphezu kokunye nemishini, uma ugijima esitokisini, ifomu lakho kanye nekhono lakho lidlala indima enkulu ekhalori elishisayo. Umshini awukwazi ukuphendula lezi zici. Abagijimi abasha bavame ukushisa ama-khalori amaningi kunezigijimi eziningi ezithintekayo ezigijima ijubane kanye nebanga elifanayo.
Isizathu siwukuthi umqali ovame ukungahambisani nokunyakaza komunye nomunye nokuningi kokunciphisa phezulu. Lezi zinkulumo ezengeziwe zisebenzisa amandla angaphezu kwesiteleka esiphuthumayo somgijimi. Lokhu kuzoshintsha ngokuhamba kwesikhathi njengoba uphelela umkhawulo wakho, kodwa kubalulekile ukucatshangelwa.
Futhi, uma usebenzisa isitoreji esitokisini noma esiteji sezinyawo, kungenzeka usanciphise ikhalori yakho ngoba usula lula ukusebenza.
Emshinini we-elliptical, kuyahlukile. Ukunyakaza kwengalo eyengeziwe kuzothatha amakholori amaningi.
Amafomu omshini we-Cardio
Amafomu ukuthi imishini ye-cardio esebenzisa ukubala ingahluka kusuka kumenzi oyedwa kuya kwesinye. Ngokuvamile, imishini eminingi izosekela ifomula yabo ku-The Compendium of Physical Activities. Ekuqaleni zakhiwe ngo-1987 futhi zithola izibuyekezo ezijwayelekile, zinikeza inani lemisebenzi ehlukahlukene, kusukela ekuzivocavoca kuya ekusebenzeni nasekubhekaniseni ubulili nokulungisa amakhaya.
Amagugu asekelwe kwi-Equivalent Metabolic, eyaziwa njenge-MET. I-unit eyodwa ye-MET ilingana no-1 kcal (ikhalori kilogram) ngekhilomitha ngalinye ngehora, ngokuyinhloko inani lamandla asetshenziswe lapho "ehlezi ngokuthula." Inani lamandla (ama-calories) owushisa eminye imisebenzi lifaniswa nalesi sisekelo.
Futhi, kunezici eziningi ezihilelekile futhi i-Compendium inikeza izinketho eziningi. Isibonelo, isigaba esisebenzayo sigcwele iziguquko. Ithi ukugijima kubutha 7.0 MET (7.0 kcal / kg / ihora), kugijima ngamamayela angu-6 ngehora (umama wamaminithi angu-10) kushisa 9.8 MET, futhi kugijima ngamamayela angu-10 ngehora (i-mile engu-6 ngomzuzu) kushayela 14.5 MET. Lokhu akuziphendulela nganoma yini okuphathelene nawe ngokuqondene nawe.
Ngenxa yendlela abagijimi abazisebenzisa ngayo, kukhona futhi okuguquguqukayo ngokunemba kwezinhlobo ezahlukene zemishini. Isibonelo, imingcele yebhayisikili yemikhawulo ukunyakaza ngakho wonke umuntu uyayisebenzisa ngendlela evamile ngendlela efanayo. Izibalo zekhalori kulezi zinembile kakhulu kunama-rollreader kanye nezitebhisi ezitebhisi, ezinikeza inkululeko eyengeziwe yokuhamba.
Abaculi be-Fitness abahlekayo
Uma ungeke uthembele kumlinganisi wekhalori lomshini we-cardio, ungajika yini kumkhondo wakho wokuzikhandla? Lawa madivayisi athandwayo athandayo angaqapha zonke izinhlobo zezinto zakho ezihlobene nezinga lakho lempilo nomsebenzi, ngakho-ke bayindlela enhle yokulandela ukusebenza kwakho.
Ucwaningo olwenziwe eStanford University lubheke amadivaysi ayisikhombisa ahlukene ukuze ahlole ukuchithwa kwawo. Imiphumela yabonisa ukuthi inembile kunazo zonke zavalwa ngamaphesenti angu-27 futhi okungenani kunembile ngamaphesenti angu-93. Umqapha wokushaya kwenhliziyo wawuwumsebenzi onokwethenjelwa kakhulu, kodwa abacwaningi baphetha ngokuthi counter calorie akufanele kubalwe.
Izinyathelo Ezithembekile
Kungakhathaliseki ukuthi umshini we-cardio noma umthamo wakho wokuzivocavoca, kungcono ukuthatha ama-calories ukushiswa ukufundwa ngokusanhlamvu kasawoti. Kuhle ukusebenzisa izinombolo njengendlela yokubheka kokusebenza kwakho.
Isibonelo, uma isitatimende sisho ukuthi ushise ama-khalori angu-300, ungalungiseleli ekudleni amakholori angeziwe asekelwe kulolo nani. Leyindlela elula yokuqala ukuthola isisindo , naphezu kwemizamo yakho yokuzivocavoca. Esikhundleni salokho, thatha okungenani amaphesenti angu-20 kuleso samba bese ulinganisela ukuthi ushise cishe amakholori angu-240.
Ungakwazi futhi ukukala ukusebenza kwakho ngokuzikhandla okubonakalayo noma ukulandelela izinga lenhliziyo yakho . Lokhu kungakusiza nalapho usuka komshini owodwa uye kwenye. Uma uthola ukufundwa okufanayo kumishini emibili ubude obufanayo kodwa omunye ubonakala elula, cishe ushisa amakholori ambalwa kulowo.
Izwi elivela
Ukuba nomqondo ojwayelekile wokuthi mangaki amakholori ovuthayo ngesikhathi sokuvivinya umzimba kuyindlela enhle yokuphatha impilo yakho nesisindo. Vele ugcine engqondweni ukuthi noma yiziphi izibalo zekhalori kungenzeka ziveze ukuthi yini ngempela ovuthayo. Lezi yizinombolo nje, noma kunjalo, nokuthi uzizwa kanjani emva kokuqeqeshwa okubaluleke kakhulu.
> Imithombo:
> I-Healthy Lifestyles Research Centre. Ukuqoqwa kwemisebenzi yomzimba. I-Arizona State University. 2011.
> Shcherbina A, et al. Ukunemba Ngokwezintambo-Ezibukhali, Ezilinganiselwe Ngokulinganisela Kwezindleko Zezinhliziyo Nezindleko Zamandla ku-Cohort Ehlukahlukene. Umagazini Wezokwelapha Ezizimele . 2017; 7 (2): 3. doi: https://doi.org/10.3390/jpm7020003.