4 Zvinhu Zvakakosha zvekudzikira Kurema

Zvemukati

• Ongororo ye

Pachiso chayo, kuderedza uremu kunoratidzika nyore: Chero bedzi iwe uchipisa makoriki akawanda kupfuura iwe unodya, unofanira kukanda mapaundi. Asi anenge ani zvake akaedza kudzoreredza chiuno chake anogona kunongedzera kumavhiki kana mwedzi pazvinenge zvisingashande saizvozvo. Hedzino nhamba ina dzakakosha dzekukubatsira kuzadzisa zvinangwa zvako zvekuderedza uremu.

Zuva nezuva calorie count

Paunenge iwe uchinge waziva yako yekuzorora Metabolic Rate [inozobatana ne: Kugadzirisa Huremu Hwako: MaCalori Mune vs. Makorori Kunze], iwe unozofanirwa kuverengera nezve chiitiko chemuviri kuti uone huwandu hwakazara hwemacalorie aunoshandisa zuva rega rega. Pano, iyo equation ndiyo inoshanda nzira yekuyera yako calori kupisa. Wedzera RMR yako nechakakodzera chiitiko chiitiko:

Kana iwe uri wakagara (zvishoma kana kusaita chiitiko) - RMR x 1.2

Kana uri kushanda zvishoma - RMR x 1.375

Kana iwe uchikwira zvine mwero (zvine mwero kurovedza muviri / mitambo 3-5 nguva pasvondo) - RMR X 1.55

Kana iwe uri kushanda zvakanyanya - RMR x 1.725

Nhamba yaunowana inomiririra huwandu hushoma hwemacalorie aunoda kudya zuva nezuva kuti uchengetedze huremu hwako hwazvino. Vatsvagiri vanotenda kuti unofanirwa kupisa makirori mazana matatu nemazana mashanu kuti urasike paundi yemafuta, kuti usarasikirwa nepondo imwe pavhiki, chiyero chakachengeteka chekudzikira uremu, ungazofanira kudya kana kurovedza muviri nzira yako yekushomeka koriori mazana mashanu zuva rega rega. .

Kunonyanyisa kurova kwemoyo

Kunyanya kurova kwemwoyo chiyero chekugona kwemuviri wako kushandisa oxygen, uye yakaenzana nenhamba yenguva iyo moyo wako waizorova muminiti kana wanga uchimhanya sezvaungagone. Nepo bvunzo chaidzo dzinoitwa murabhu, nzira inogoneka pakusarudza iyi nhamba inosanganisira equation inogadzirwa nevatsvagiri kuYunivhesiti yeColorado kuBoulder.

Kuti uwane pfungwa yeako yakanyanya kurova kwemoyo, ivo vaongorori vanokurudzira inotevera fomula: 208 - 0.7 x zera = moyo rate max. Somuenzaniso, mukadzi ane makore 35 okuberekwa angave ane moyo wepamusoro we 183.5. Ona Target Heart Rate (pazasi) yenzira dzekushandisa iyi nhamba kuti uone yako yakakodzera yekusimbisa kusimba kwekureruka.

Target kurova kwemoyo

Imwe nhema inopfuurira pamusoro pekudzidzira kuderedza uremu ndeyokuti kurovedza muviri kwakaderera - kushanda pasi pe55 muzana yehuwandu hwemwoyo wako - ndiyo nzira yakanakisisa yekupisa mafuta. Ipo muviri wako uchitsva muzana macalorie kubva kumafuta kana moyo wako uchinge waderera, huwandu hwakazara hwemacalorie aunoshandisa panguva yekurovedza muviri ndiwo anoverengeka. Muchokwadi, mamwe masayendisiti anotenda kuti kurovedza zvakanyanya kunopisa macalorie zvese pane yekutsika uye kudzima. Chidzidzo mumagazini Metabolism-Clinical uye Ongororo inoratidza post-Workout kupisa kunotora katatu zvakapetwa (kusvika 101? 2 maawa!) Kune avo vanoshanda pa75 muzana yehuwandu hwemwoyo yavo kupfuura kune avo vanosvika makumi mashanu muzana.

Kana iwe uri wekutanga, tarisa pakati pe50-70 muzana yeako akanyanya moyo rate (ingo wedzera yako max moyo rate ne 0.5 uye 0.7). Yekutarisisa moyo ine tambo yechipfuva, inodhura pakati pemadhora makumi masere nemazana maviri nemakumi maviri, ndiyo nzira yakanakisa yekuziva kana uri muchinangwa chako. Asi kurova kwemoyo kunobata pamichina yakawanda yekusimbisa muviri inzvimbo yakanaka. Vanoshanda zvakanyanya kana maoko ako akanyorova ziya ziya (mvura inobatsira kuitisa masaini emagetsi kubva pamoyo wako), maoko ako akanyarara uye kubata kwako kwakareruka.

Vazhinji vemberi vekurovedza muviri vanofanirwa kupfura kweanosvika makumi manomwe muzana ezviuru zvemoyo yavo, asi usaende pamusoro pe92 muzana. Panguva ino, vazhinji vedu tinoyambuka chikumbaridzo chedu cheaerobic, maererano neongororo ichangobva kuitwa nevatsvakurudzi veYunivhesiti yeBirmingham, England. Anenge ese ako macalorie ekutsva anobva kumacarbohydrates akachengetwa. Mushure meinenge awa imwe panguva iyoyo (zvinoenderana kuti mangani ma carbs auri kuchengeta), tsandanyama dzako dzinopera mafuta, zvichikonzera kuti unzwe kushaya simba uye kusanzwisisika - musoro wevatambi unodana "kurova madziro."

Muviri mafuta muzana

Pasina maekisesaizi, kana wangorova bhavhadhe rako rechimakumi maviri neshanu unotanga kurasikirwa nemhasuru yakaonda uye woitsiva nemafuta pamwero unosvika 3 muzana pagore. Pakazosvika makore makumi matanhatu, mukadzi asingachaiti basa anogona kuyera zvakafanana nezera re20, asi ave nemafuta emuviri akapetwa kaviri. Mafuta akawandisa emuviri, kunyanya munzvimbo dzakaita sedumbu, ari kuramba achizivikanwa seyakakosha njodzi kune mhondi senge chirwere chemwoyo uye chirwere cheshuga.

Ndicho chikonzero nyanzvi parizvino dzichikurudzira kuti vakadzi vachera huremu hwemuviri seyakanangana nehutano uye vanotarisa kuumbwa kwemuviri seyero iri nani yekuti vane hutano hwakadii. Nzira inoshanda uye chaiyo yekuyera mafuta emuviri ndeyeyedza-ganda caliper bvunzo. Izvi zvinogona kusvika pa96 muzana chaiyo kana avhareji yetatu bvunzo ichishandiswa uye zvinoitwa neane ruzivo tester. Muedzo unopihwa kumajimu mazhinji. Nekudaro, mhedzisiro kune vanhu vemavara inogona kukanganiswa neimwezve 1-3 muzana nekuti mafomula anowanzo shandiswa mumakirabhu ehutano anotorwa kubva kutsvagurudzo inoitwa kunyanya pazvinhu zvichena.

Kuti uwane hutano hwakakwana, chidzidzo mu Chiremba uye Sportsmedicine inonongedzera kune akakodzera muviri-mafuta-muzana renji pakati pegumi neshanu kusvika makumi maviri neshanu. Asingasviki gumi muzana muzana anogona kuva nenjodzi kuhutano hwako, nepo anopfuura makumi matatu muzana achikuisa panjodzi yakanyanya yechirwere uye hupenyu hupfupi.

Ongororo ye