Ungase ubone i-cardio nezisindo njengezinhlobo ezimbili ezihlukene zokuzivocavoca, kodwa uma uzihlanganisa ndawonye, ​​unenhlanganisela enamandla kunazo zonke yokuphumelela kokulahlekelwa kwamafutha. Enye yemibuzo engapheli mayelana nokuzivocavoca (ukulahlekelwa kwamafutha) kungakhathaliseki ukugxila ekuzivocavoca kwe-aerobic (cardio) noma ukuqeqeshwa kwesisindo nokuvivinya umzimba. Ake sixazulule lokhu phambili: Kufanele wenze kokubili, ngokufanayo, ukuze uthole umphumela omuhle kakhulu.
Kunengqondo, futhi yilokho abantu abanempilo enhle abayenzayo ukuze bathole umzimba onamahloni nge-muscle incazelo.
I-Cardio nezisindo: Ukubaluleka kokuhamba okuqhubekayo
Ucwaningo lwezesayensi luvame ngezikhathi ezithile lubonisa izinga elithile lokulahlekelwa kwamafutha nge-cardio ngokulinganisa nezinsimbi-futhi ingxenye enkulu, i-cardio iveza izici kunoma yikuphi ukuqhathanisa okunengqondo. Ayikho imfihlo kulokhu ngoba ukunyakaza okuqhubekayo ngobukhulu obunamandla nokuvolumu kuzohlale kuphazamisa ukuzivocavoca okuphakathi, ngisho nokuzikhandla okukhulu, ngisho nokubalwa kwe-"afterburn". Ekugcineni, udinga ukwenza kokubili. Nakhu ukuthi kusebenza kanjani.
Izinzuzo Zezimpahla Zokulahlekelwa Kwezinto Zamafutha
Amandla nokuqeqeshwa ukumelana kwakha imisipha. Isisindo sinomthamo ophezulu we-metabolic kunamafutha ngakho-ke ukuhlushwa kwemisipha kuphakamisa izinga lokuphumula komzimba (ukusetshenziswa kwemali) kancane uma kuqhathaniswa nokuba namafutha amaningi omzimba. Noma kunjalo, umehluko awunzima; mhlawumbe ngaphansi kwamakhilogremu angama-12 ngosuku ngalunye isisindo samisipha esanda, kubantu abaningi.
Lokho kusiza, kodwa akuyona impilo eguqukayo. Noma kunjalo, ohlelweni lokulahlekelwa isisindo, ukuqeqeshwa isisindo kubalulekile ukusiza ukugcina imisipha. Uma ulahlekelwa isisindo kujwayele ukuba yinhlanganisela yamafutha nesisindo. Ufuna ukulahlekelwa amafutha kodwa ubambelele kumisipha ngenxa yezizathu ezichazwe ngenhla. Ukuqeqeshwa kwesisindo kukusiza ukuba ufeze lokhu, futhi unezinye izinzuzo eziningi zempilo nokusebenza, ngaphandle kokukwakha imisipha eyengeziwe.
Ngakho-ke, imisipha eyengeziwe ayihlinzeki kangako ekusetshenzisweni kwamandla kagesi, kodwa kuthiwani nge-afterburn, isikhathi eside sithatha njengenzuzo yokuqeqeshwa kwesisindo? I-'afterburn ', ingakanani yamandla oyisebenzisayo ngemuva kokuyeka ukusebenzisa. Lena enye indlela yokusho ukuthi umzimba wakho ukwandisa amahora amaningana noma ngaphezulu ngemva kokuzivocavoca. Ososayensi bokuzivocavoca babiza lo mphumela we-EPOC, ngemuva kokusebenza ngokweqile kokusebenzisa i-Oxygen Consumption. Into ewukuthi, emva kokushisa kwenzeka uma usebenzise ama-intensities ephakeme-amakhulu kunama-75% wezinga eliphezulu lenhliziyo-kungakhathaliseki ukuthi isisindo noma i- cardio. Kodwa-ke, udinga ukukwazi ukusekela lokho okushiwo, okusho ukuthi kunzima kakhulu ukusebenza.
Izinzuzo zeCardio for Loss Fat
Inzuzo enkulu yokuzivocavoca kwe-aerobic ngokuzikhandla okulinganisako yukuthi ungayenza ngokuqhubekayo isikhathi eside kakhulu kunokuzivocavoca okuphakathi kokuphakamisa izinsimbi. Yilokhu ukunyakaza okungahambisani nokunikeza i-cardio inzuzo enhle ekusetshenzisweni kwamandla ngesikhathi sokuzivocavoca. Yebo, ungaxuba izisindo nokuhamba ngezikhathi zokuqeqesha zesifunda ukuze unikeze lokho kukhuliswa okwengeziwe, kodwa ukunyakaza kuyisihluthulelo, futhi uma uhamba ngokushesha ngokuya lapho ugijima noma uhamba ngebhayisikili kuma-80% wezinga eliphezulu lenhliziyo, uzobe uthole ngemuva kokuhamba kwesikhathi.
Yingakho ukufaniswa okuningi kubonisa i-cardio ukuthi iphakeme kunomqeqeshi wesisindo wendabuko wezindleko zamandla.
Yiqiniso, i-cardio iyindlela engcono kakhulu yokuzivocavoca umzimba we- cardiovascular and cardiorespiratory (heart and lung).
Amathiphu ayisihlanu wokwakha uhlelo oluhle kakhulu lokulahlekelwa yi-fat nge-Cardio kanye nezisindo
Sikuphi lapho nokusebenza kwethu kanye nokulahlekelwa kwesisindo? Nasi isifinyeto:
- Ukwandisa imisipha ngokuqeqeshwa kwesisindo. Imisipha eyengeziwe isisiza ukushisa amandla amaningi ekuphumuleni, ngisho noma nje kancane.
- Phakamisa izisindo ezinzima kakhulu. Umsebenzi wokulinganisa kufanele ube namandla, nenani lokuphindaphinda ligcinwe phansi kuze kube sekupheleni okuphakathi kwezinga phakathi kuka-8 no-12 okuphindaphindiwe. (I-RM iyinhlawulo ephindaphindiwe, okusho isisindo esikhulu ongasiphakamisa ngenxa yale namba ye-reps ngaphambi kokukhathala.)
- Hlanganisa ukuqeqeshwa ukumelana nokunyakaza okuqhubekayo ohlelweni lokuqeqesha wesifunda noma uhlelo olufanayo lokuqeqesha ama-anaerobic lapho usebenza khona emisebenzini yokuqhubekela phambili ephakeme ngamandla.
- Uma uhamba ngaphezu kwalokhu, tshela izikhathi ezingu-15 ukuya kwezingu-20 kwisethi, noma ngaphezulu, ufika ebangeni lapho ungase ube ngcono khona ukwenza i-cardio ngoba ukubuyela emzamweni, ukushisa kwamandla, ukugijima okungcono, ukuhamba ngebhayisikili , ukuhamba noma ukugibela. Kuleyo namba yeziphindaphindiwe, ngeke ukwazi ukwakha imisipha eminingi, ngakho ukuqeqeshwa okuphezulu kakhulu okuphindaphindiwe ngezinsimbi kunenani elincane kumbono wami.
- Yenza ukuzivocavoca okuvamile okukhethayo, ngokugijima nokuhamba ngebhayisikili okukhethwa ukubhukuda noma ukuhamba ngamakolori amaningi ashiswa ngesikhathi esifushane. Uma ucabanga ukuthi ungakanani amandla ongayisebenzisa ngehora lesisindo noma i-cardio, kufanele wenze umsebenzi osebenzayo we-aerobic noma we-cardio ukushisa amafutha. Zama ukushintsha izinsimbi nezinsuku ze-cardio izinsuku ezingu-6 ngesonto ngalinye.
- I-BONUS: Yenza i-cardio high-intensity kakhulu ngezikhathi ezincishisiwe, noma zama ukuqeqeshwa kwesikhawu esiphakeme kakhulu . Ukuzivocavoca kakhulu, ngisho noma kuphefumula okuncane, kungase kuvuselele imetabolism futhi kutholakale ukuthi lawo mafutha ahlanganiswe ngesikhathi sokuzivocavoca. Kodwa-ke, ungadluli, ngoba amafutha ashisa ngumsebenzi wesikhathi eside futhi awufuni 'ukushiswa'. Uhlelo lokuqeqesha iqembu njengomjikelezo oqinile ojikelezayo ekilasini lungase lufanisane nale mfuneko.
Ukuze uthole impumelelo engcono kakhulu yokulahlekelwa isisindo ohlelweni lwakho lokuzivocavoca, hlanganisa izinsimbi kanye ne-cardio nokuqeqeshwa okuncane okuphakanyiswe kakhulu ngesikhathi uthola kahle futhi ungayiphatha. Yilokho okuyimfihlo yokuzivocavoca kwesisindo.