Thola okungaphezulu kokuphila kwakho nokusebenza kwakho
Uma uzama ukunciphisa isisindo , isisindo sakho sokuqala ukufuna izindlela zokushisa amakholori amaningi. I-Cardio , ukuqeqeshwa kwamandla futhi, ngokuqinisekile, ukudla okuphansi okunempilo yizindlela ezisobala zokushisa uketshezi nokulahlekelwa isisindo, kodwa lokho ongazi ukuthi umzimba wakho unezindlela eziyimfihlo zokushisa ama-calories . Ngezansi uzothola mayelana nalezi zikhali zokulahlekelwa kwesisindo semfihlo nokuthi ungakwandisa kanjani ukusebenza kwakho nokuphila kwakho kokulahlekelwa isisindo kanye nempilo.
1. I -Thermogenesis ye-Non-Exercise Activity (NEAT)
Ngenkathi umsebenzi ongabonisi umzimba we-thermogenesis uzwakala njengenqubo emangalisa yemithi emzimbeni, kusho ukuthi empeleni kulula kakhulu: Umsebenzi owenziwe ngokuzenzakalela. Njalo uma usukuma uphinde uthuthele, uhileleke emsebenzini wokuzenzekelayo futhi wazi ukuthi yini enye? Ubuye ushise amakholori .
Abantu bagxilwe ekuzivocavoca okuhlelekile kanye nasezindaweni ezibhekiswe ezingeni lokushaya kwenhliziyo bakhohlwa ukuthi umsebenzi jikelele ungabasiza kakhulu ekulahlekeni kwesisindo.
Cabanga ngesifundo esisodwa lapho kuhlolwa khona amazambane ama-self-proclaimed angu-20 ukuze kutholakale ukuthi amazinga ahlukene omsebenzi anikeze kanjani emazingeni ahlukene wesisindo. Esicwaningweni, iqembu elilodwa lamavolontiya lalingama-BMI angama-23 (ahlangene), kuyilapho amanye amadoda nabesifazane abangu-10 benesilinganiso se-BMI sama-33 (ngokukhululeka kakhulu). Lokho abacwaningi abathola bekuthakazelisa kakhulu:
- Iqembu elikhulu kakhulu lihlezi emaminithini angu-164 isikhathi eside ngosuku ngalunye kunalesi siqhema.
- Abantu abanobuhle babenemizuzu engama-153 ubude kunabantu abakhuluphele.
- Iqembu elibuhlungu lishisa isilinganiso sama-kilojoule angu-350 ngosuku ngalunye (36 lbs ngonyaka) ngokuhamba nokuma ngaphezulu usuku lonke.
Yize noma iqembu alizange lenze umsebenzi wokuzivocavoca, leli qembu elibukhali lishisa amakholori engeziwe ngokuhamba ngokuzungezile ngaphezulu - akukho ukujuluka okudingekayo.
Sikhulisa
Ukwandisa ama-kilojoule oshisa nge-NEAT, umane nje udinga ukuhambisa ngaphezulu:
- Sukuma wonke amathuba owathola.
- Hamba yonke indawo. Ukuhamba lapho ukhona efonini, vakashela izisebenzi zakho-ndawonye esikhundleni sokuthumela i-imeyili noma ukusebenzisa i- pedometer
- Uma usendaweni yokudayisa, yenza izintathu ezintathu ngaphambi kokuthi uthenge noma yini.
- Uma ubeka imoto, yenza isifunda esiphelele nxazonke zokupaka ngaphambi kokungena esakhiweni.
- Uma uphatha ukudla, ulethe izikhwama esikhwameni esisodwa ngesikhathi.
- Uma unamathele ukuhlala isikhathi eside, shintsha isikhundla, ukushintshela esihlalweni sakho noma wenze ezinye izindlela zokusebenzisa i-isometric - faka izandla zakho ndawonye, uvumelanise i-abs yakho noma ucindezele izitho zakho.
- Hlala ebhodini lokuzivocavoca bese ujikeleza nxa ubheka i-TV noma usebenza kukhompyutha.
Thola izindlela eziningi zokufaka phakathi kokuzivocavoca ekuPhileni kwakho noma ukudala ukuza nokuphuma ohlwini lwakho. Ngisho nje umsebenzi omncane kakhulu usuku ngalunye kungenza umehluko.
Imithombo:
UJames A. Levine, uLorraine M. Lanningham-Foster, uShelly K. McCrady, u-Alisa C. Krizan, uLeslie R. Olson, uPaul H. Kane, uMichael D. Jensen, uMathem M. Clark. "Ukuhluka okuhlukile phakathi kokunikezwa kwesimo sokuthunyelwa komsebenzi: Umsebenzi ongenakwenzeka ekukhusheni komuntu". Isayensi 28 Januwari 2005: Umq. 307. cha. 5709, iphe. 584 - 586. 20 Mashi 2007.
2. Engeza iMiscle Engaphezulu
Sonke siyazi ukuthi imisipha iyasebenza kakhulu kunamafutha . Ku-FAQ yami, Mangaki ama-khalori ayenayo imisipha? Ngathola ukuthi bekuyi-5-10 kilojoule ngayinye ngosuku ngalunye kanti abanye ochwepheshe, njengoDkt. Len Kravitz, balinganisela ukuthi sekuyi-12-15 kilojoule per pounds per day. Kungakhathaliseki ukuthi ama-calories angu-10 noma ama-calories angu-15, ukwengeza imisipha kungenza umehluko.
Iningi labantu lizothola cishe ama-2-5 lbs of muscle ekuqeqesheni amandla kanye nekhadi ngalinye lizoshisa cishe ama-khalori angu-15 ngosuku. Lama- calories angama-30-75 engeziwe atshiswa usuku ngalunye, cishe ama-8 lbs ngonyaka.
Sikhulisa
- Qeqesha imisipha yakho okungenani kabili ngesonto .Uma ugxile ekuziphatheni nasekulahlekeni kwesisindo, zama ukuthola izikhathi ezingu-2-3 zeqembu ngalinye lezinsimba futhi uqiniseke ukuthi uthatha usuku noma kokubili kokuphumula phakathi kokusebenza ukuze uvumele imisipha yakho ibuyele . Funda kabanzi ku- Weight Training 101
- Inselele imisipha yakho . Iningi labantu aliphakamisi isisindo ngokwanele ukuze baqoqe imisipha yabo, okudingekayo ekwakheni izicubu ezinesisindo somzimba. Khetha isisindo ongasiphakamisa ngokuqondile ngenombolo oyifunayo ye-reps.
- Sebenzisa ukuhamba okukodwa . Amandla ashukumisayo kakhulu ahambayo ahlanganisa imisipha eminingi namalungu amaningi. Ukunyakaza okuhlanganisiwe (isb., Ama-squats, amaphaphu, ama-pushups, njll.) Akuvumela ukuthi uphakamise isisindo esiningi uphinde ushise amakholori amaningi ngoba usebenzisa imisipha emikhulu yomzimba.
- Shintsha uhlelo lwakho . Umzimba uzohlale uvumelanisa nalokho okwenzayo kodwa ungakugwema lokho futhi uqhubeke nokuthuthuka ngokushintsha izakhi ezahlukene zokusebenza kwakho. Ungakwenza lokhu ngokushintsha indlela yakho yokuqeqesha noma ngokushintsha izivivinyo zakho, u-reps, ubeka kanye / noma uhlobo lokumelana.
Kunoma yiluphi uhlelo noma isimiso osikhethayo, sebenza kanzima futhi uphelele ngempela imisipha yakho ukuze uthole okuningi ekusebenzeni kwakho.
Ungathola imibono ehlukahlukene yokuzivocavoca esikhungweni sami sokusebenzela .
3. I-After-Burn
Enye indlela eyimfihlo umzimba oshisa amakholori ku-Exercise Post-Oxygen Consumption (EPOC), noma yikuphi iningi lethu elibhekisela kulokho ngemuva kokushisa. Uma sizivocavoca, siwuphonsa umzimba sibe uhlobo lwezingxabano. Uma sekuqedile ukusebenza, imizimba yethu isebenzisa ama-calories ukuze ibuyele emuva esimweni sayo sokuqala.
Ngabe mangaki amakholori esiwashisayo emva kokuzivocavoca kunzima ukuphendula kodwa esihlokweni, Ukuzivocavoca Emva-Burn: Ukucwaninga Ukucwaninga, abalobi uDkt Len Kravitz noChantal A.
U-Vella ubuyekeze inombolo yezifundo ezihlobene nokushisa ngemuva futhi wathola ukuthi ibanga elijwayelekile lingama-calories angu-30-120 amaminithi angu-30-60 we-cardio (kufaka phakathi ukuhamba ngebhayisikili nokuhamba ngezinyawo) ku-70% we- VO2 max (cishe 80% yenhliziyo yakho esiphezulu isilinganiso ).
Futhi, akuyona nje i-cardio eveza ukushisa ngemuva. Ukuqeqeshwa okunamandla kakhulu nokuqeqeshwa kwesifunda (okuxoxwa ngezansi) nakho kuveza ukushisa ngemuva. Imiphumela ingase ihluke ngokusekelwe kobulili kanye nohlobo lokuzivocavoca, kodwa, ngokujwayelekile, okunamandla (futhi ngaphezulu) ukuqeqeshwa, ukukhishwa okukhulu okulandelayo.
Sikhulisa
Ukuqeqeshwa Kwesikhashana
Ukuqeqeshwa kwesikhashana kuyindlela enhle yokuthuthukisa ukukhuthazela, ukushisa ama-khalori amaningi futhi usebenze kanzima ngaphandle kokuba uchithe wonke umsebenzi wokuzivocavoca ngamandla. Umqondo uwukusebenza kanzima kunokuba uvame ukukwenza isikhathi esifushane ukuze ulayishe umzimba wakho ngokweqile. Khona-ke ululame ngokugcwele ngekhefu lokuphumula ukuze ulungele ukukwenza futhi.
Ungathola imininingwane ethize mayelana nokuqeqeshwa kwesikhashana ku-athikili yami, Ukuqeqeshwa Kwesikhashana , nokusebenza okulandelayo kunikeza izibonelo zokusebenza kwesikhathi sokuzivocavoca ongazama wena:
- Umsebenzi Wokuqalisa Wokuqala
- Izikhathi zokuqala - Izinga 2
- Isikhathi sokusebenza sokuzivocavoca okuphakathi / okuthuthukisiwe
- Umsebenzi Wokuhamba Wokungena
Ukuzivocavoca kakhulu
Enye indlela yokuthuthukisa ikholori yakho ukushisa ukuzama ukusebenza okuphakeme , noma ukuqeqeshwa okuqhubekayo cishe cishe kwezingu-80% zenani lakho lenhliziyo eliphakeme , okulungile endaweni yakho ye-aerobic. Ngamanye amazwi, ufuna ukuphuma endaweni yakho yokududuza, kodwa hhayi kude kakhulu ukuthi awukwazi ukubamba umoya wakho. Lokhu mayelana neNqanaba 6-7 ku- Scale Exertion Scale . Ungase uzame ukungeza ukuqeqeshwa okukodwa okuphezulu ngeviki bese uqala ngemizuzu engu-10-20 kuleli zinga uma uqala, kancane kancane usebenza ngendlela yakho kuze kufike kumaminithi angu-30-60.
Ukuqeqeshwa Kwesekethe Nokuqeqesha Okuqinile
Eminye imisebenzi ehlinzeka ngokuningi emva kokushisa ukuqeqesha ukuphikiswa kwesifunda nokuqeqeshwa okunamandla okukhulu . Ukuphakamisa izisindo kanye nokwakha imisipha kuzokusiza ukushisa amakholori, kodwa ukugxila ekuqeqesheni okuphakeme kakhulu kungakhuphula emva kokushisa kwakho, nakuba kufanele ube nesisindo sokuzivivinya ngaphambi kokuba ungeze kakhulu. Kwabaqalayo , qalisa nge- Workgin Strength Workouts amasonto amaningana ngaphambi kokukhula okukhulu.
Imihlahlandlela evamile yokuqeqeshwa okunamandla okubandakanya ihlanganisa:
- Izindlela zokuzivocavoca 8-10 (isb. Umshini wokunyakaza, i-lat pulldown, i- overhead press , i- barbell bicep curls , i-push-ups, ama-squats, izandiso zomlenze kanye nezindwangu zomlenze)
- Amasekhondi angu-2-4 wezintambo ezingu-3-8
- Sebenzisa isisindo esanele ukuthi ungakwazi kuphela ukugcwalisa inombolo oyifunayo ye-reps
- Imizuzu engu-2-3 yokuphumula phakathi kwamasethingi
Imihlahlandlela yokuqeqesha ukujikeleza kwesifunda yilezi:
- 6-10 umzimba (isib., Umlenze womlenze , umshini wokunyathelisa umlenze, i-curl leg, i-curled lat, i-bicep curl, u-shoulder press, i- triceps pushdown , umugqa oqondile , isandiso somlenze , nomugqa ohleli)
- 2-3 izifunda, ukwenza umsebenzi ngamunye emva komunye
- 10-12 ubuyekeze ngokusebenzisa isisindo esisisindo esinzima sokwenza umsebenzi ngamunye
Split Your Workouts
Ukwenza i- cardio namandla ngesikhathi sokusebenza okufanayo ngeke kube kabili emva kokushisa kwakho kodwa ukuhlukanisa ukusebenza kwakho kungakwazi. Uma isimiso sakho siyivumela (futhi ufuna ukuqhuba isikhathi esingaphezu kwesisodwa ngosuku), ungahlukanisa isimiso sakho ukuze wenze i-cardio ekuseni nangamandla kamuva ngalolosuku (noma ngokuphambene nalokho).
Ukukhathazeka kokuphepha
Kubalulekile ukuthi uphephe uma ukwanda ngamandla ukuze ugweme ukudlula nokulimala . Sebenzisa lawa macebiso ukuze usebenze ngokuphephile nangokuphumelelayo:
- Engeza amandla kancane kancane. Uma ungumqali noma ungasetshenziselwa ukwenza umsebenzi we-cardio high-intensity, kancane kancane ukwandise ijubane lakho noma ukumelana / ukujula isikhathi esithile ukuze ungadluli.
- Nciphisa ukusebenza okuphezulu kakhulu. Ochwepheshe batusa ukuthi ungenzi okungaphezu kwe-1-2 yokuphumula noma ukusebenza okuphezulu kwe-cardio ngesonto ukugwema ukudlula.
- Engeza isikhathi sokufudumala esengeziwe. Ngenxa yokuthi ukusebenza okunamandla kakhulu kunzima emzimbeni, kuyasiza ukuzinika isikhathi esiningi sokufudumala futhi ulungise umzimba wakho ngomsebenzi onzima. Hlela ekusebenziseni imizuzu emi-10 emihle kancane kancane uthole inhliziyo yakho isilinganiselwa futhi imisipha yakho ifudumele.
- Qiniseka ukupholisa phansi. Ukunikeza umzimba wakho isikhathi sokunciphisa futhi ululame ekusebenzeni okuphezulu kubalulekile ukuhlala uphephile futhi uqede ukuqeqeshwa kwakho encwadini enhle.
Imithombo:
U-Murphy, u-Emmett no-Schwarzkopf, uRobert. "Imiphumela yeSikhathi Esijwayelekile kanye nokuPhathwa kwesisindo se-Circuit Ukuqhathaniswa kokudlulela kokusebenzisa i-Oxygen." The Journal of Strength and Conditioning Research: Vol. 6, No. 2, iphe. 88-91. 18 Mashi 2007.
UVella, uChantal A., uKravitz, uLen. "Ukuzivocavoca Ngemuva kwe-Burn: Update Update." IDEA Fitness Journal, 1 (5), 42-47. 15 Mashi 2007.
4. Ukusebenza kwe-Cardio-Bear Cardio
Enye indlela yokushisa ama-khalori amaningi ukuthi uhlanganyele emisebenzini enesisindo esithinta isisindo futhi ifaka ama- muscle fibers amaningi . Imisebenzi ejwayelekile yokuthwala isisindo ihlanganisa:
- Ukuhamba
- Ukugijima
- I-Stairclimbing
- Tennis
- Ibhola
- Isinyathelo-aerobics
- I-kickboxing
- Ukudansa
- Izintaba
Lapho uhlanganyela ekuzivocavoca umzimba, amandla adonsela phansi asebenza ngokumelene nawe okudinga umzimba wakho ukuba usebenze kanzima futhi, ngaleyo ndlela, usebenzise amandla engeziwe.
Ngokufanayo, imisebenzi ehilela umzimba wonke (njenge-skiing enqamula ezweni) ngokuvamile uvutha amakholori amaningi kunemisebenzi esebenzisa amaqembu omzimba ambalwa (njengebhayisikili noma ukwenza i-bicep curl). Ukuze uthole okwengeziwe, hlola ama- 5 Izindlela zokwengeza ukuqina .
Ingabe lokhu kusho ukuthi ukuzivocavoca okungeyona isisindo sokubhukuda noma ukuhamba ngebhayisikili akusizi ngalutho? Lutho neze. Ngenkathi uzovame ukuchitha amakholori ambalwa phakathi kwalezo zenzo zemisebenzi, kunezinye izinzuzo - hhayi ukucindezeleka okuphindaphindiwe kumalungu kanye nokusebenza isikhathi eside ngoba umzimba wakho ungakubekezelela kangcono lokho hlobo lokuqeqesha.
Ukuze uthole imibono yokusebenza, hlola lolu hlu lwe-Cardio Workouts kuwo wonke amazinga wokuzivocavoca.
Imithombo:
La Forge, uRalph. "Ukuzivocavoca Ukuqhathaniswa Kokulahlekelwa Isisindo." Izindaba ze-ACE eziqinisekisiwe: Agasti / Septemba 2006. 18 Mashi 2007.
Ungadluli ngokweqile
Lesi sikhali sokugcina esifihlekile akuyona ngempela umsebenzi womzimba kakhulu njengokusebenza kwalokho okwenzayo emva kokuzivocavoca kwakho. Kuyinto evamile ukukhipha ngokweqile ukuvivinya umzimba ngaphandle kokuthi uqaphele, okungayekethisa imizamo yakho yokulahlekelwa isisindo uma ungayinaki. Izindlela ezivame kakhulu esiziqhathanisa ngazo zihlanganisa:
- Ukudla ama-khalori amaningi . Uma uqala ukuzivocavoca, ungadla amakholori amaningi ukuze ususe imali eyengeziwe yokusebenzisa amandla . Abanye abantu bayakwenza ngoba balambile nabanye ngoba bazizwa ukuthi bangazivuza ngokudla okufunayo.
- Ukuphumula okuningi . Enye indlela esiziqhathanisa ngayo ngokuhambahamba ngaphasi ngemuva kokuzivocavoca. Nakulokhu, lokhu ungakwenza ngaphandle kokuqaphela.
Sikhulisa
Ukuthola okuningi kokusebenza kwakho, qaphela ukuthi wenzani lonke usuku ngalokhu:
- Ukugcina umagazini wezokudla . Ukulandelela ukudla kwakho nama-khalori kuyindlela elula yokuqinisekisa ukuthi awudli okuningi ukuze uqede ukusebenza kwakho.
- Ukugcina iregi yokuzivocavoca . Ungakwazi ukulandelela ukusebenza kwakho nokuthuthuka ngenkathi ugcina ukuqaphela ukuthi usebenza kanjani ezinsukwini ozisebenzisayo.
Kulula ukungena ngokuzivocavoca futhi ukhohlwe izinto ezincane esingazenza nsuku zonke ezizofaka inselelo futhi, ngezinye izikhathi, sisize ukushisa amakholori amaningi ukuze sikwazi ukufeza imigomo yokulahlekelwa isisindo .
Isihluthulelo ukuhlanganisa izinguquko ezincane njalo futhi uthole okuningi esingakwenza esikhathini sethu kanye nokusebenza kwethu.