5 Dzakakosha Stats dzekuderedza uremu

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. Iwe unorovedzera muviri sefiend uye wopfuudza bhasiketi rechingwa chete kuti uwane jeans yako iri kuwedzera zvisinganzwisisike. Kana isiri mhosva yekuomesa - uye uvimbe nesu, hazvisi - iwe unenge uchida cheki yechokwadi yemasvomhu. Ongororo ichangoburwa inoratidza kuti nzira dzinozivikanwa dzekuyera macalorie ako dzinogona kunge dzisina kukodzera - uye zvinokutorera mhedzisiro. Heano mafungiro ekupedzisira pane mashanu akakosha manhamba ekukubatsira kusangana nezvinangwa zvako zvekuderedza uremu.

Kuzorora metabolic rate

Kune akati wandei emakwikwi anokwikwidza kuverenga yako yekuzorora metabolic rate (RMR) - iyo nhamba yemakoriori muviri wako unopisa uchizorora nezuva rimwe chete. Kunyange mafomura aya achipa ballpark nhamba yemakoriyori iwe aunogona kudya zvinoenderana nezera rako uye huremu, iwo anonyanya kushandiswa equations anouya kubva kumakumi emakore-ekare ongororo. Muchokwadi, imwe ongororo yakawana mafomula ari kure neanosvika gumi nemashanu muzana, kunyanya muvanhu vakafutisa. Ma equation ese, kunyangwe ayo akavakirwa pakuumbwa kwemuviri, anogona kudarika- kana kurerutsa huwandu hwecalori dzaunofanira kudya, anodaro David Nieman, Dr.PH, purofesa wezvehutano uye kushandisa sainzi kuAppalachian State University muBoone, NC "Vamwe vanhu vanofunga kuti "tiri kucheka zvishoma, asi havasi kudzikira huremu nekuti vachiri kudya zvakawandisa."

Kana masayendisiti anodzidza metabolism anofanirwa kuigadzirisa, vanovimba ne "metabolic ngoro" - chishandiso chakaomesesa chinoverenga RMR zvichienderana nehuwandu hweokisijeni yaunofema mukati uye kabhoni dhaibhorosi yaunofema. Kare, iyi tekinoroji yaidhura uye isingasvikike. Asi kambani yeGoridhe, Colo.- yakavakirwa, HealtheTech, ichangobva kushandisa musimboti mumwe chete kugadzira iyo BodyGem, iri nyore, inobatwa nemaoko kufema bvunzo iyo inoshandiswa pakuongorora metabolic munzvimbo dzegyms uye spas munyika yese (pinda pa metabolicfingerprint .com kune nzvimbo).Kweinenge madhora makumi mana- $ 100, iwe unowana mhedzisiro inopikisana neyero yegoridhe; zvidzidzo zvakawana BodyGem yakabviswa ne1 muzana chete.

Kana usingakwanise kuwana bvunzo yeBodyGem padhuze newe, vhura peji 152 kuti uwane fomula chaiyo yatakawana yekuverengera RMR yako.

Zuva nezuva calorie count

Paunenge iwe uchinge waziva yako RMR, iwe unenge uchiri kuda kuzvidavirira pachiitiko chemuviri kuti uone huwandu hwakazara hwemakirori 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. . Asi kunyangwe iwe uchinyatso kuverenga macalorie, iwe ungangove uri kurerutsa zvakanyanya kuti iwe unodya zvakadii chaizvo. Ndizvo zvakawanikwa naWanda Howell, Ph.D., purofesa ane mukurumbira wezvekudya paUniversity yeArizona muTucson, uyo akarayira vatori vechikamu muzvidzidzo kuti vachengete madhayari echikafu akakwana kwemavhiki maviri. Mushure mekuratidzwa maziviro ehukuru hwezvikamu uye account yezvekuwedzera senge coffee creamer uye salad dressing, kunyangwe vakanyatso chengetedza rekodhi vakapotsa zvikamu makumi matatu kubva muzana zvemacalorie avo ezuva nezuva - mutsauko unosvika mazana matanhatu emacalorie, Howell akawana.

Mhinduro yacho? Kumbira shamwari kana nhengo yemhuri kuti ikubatsire kuwana chokwadi. Ongororo ichangoburwa yakabudiswa mu British Journal yeNutrition akawana kuti macalorie count akanyanya kurongeka kana mumwe munhu akachengeta track.

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 dzechokwadi dzichiitwa murabhoritari, imwe nzira inogoneka pakuona nhamba iyi inosanganisira equation ichangobva kugadzirwa nevaongorori vepaYunivhesiti yeColorado kuBoulder.

Nzira inonyanya kuzivikanwa yekuverenga yakanyanya kurova kwemoyo ndeyekungobvisa zera rako kubva pa220. Asi masayendisiti paakatarisisa fomula iyoyo, vakaona ichida kukoshesa kuwanda kwemoyo wevechidiki uye kuzvitarisira pasi 40 boka. Kuti uwane zano riri nani reyako chaiyo yekurova kwemoyo, vatsvagiri izvozvi 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 ngano inoramba iripo yekuekisesaiza kushaya huremu ndeyekuti kudzikira-kusimba kurovedza muviri - kushanda pazasi kwemakumi mashanu neshanu muzana ezviuru zvemoyo wako - ndiyo nzira yakanakisa 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.

Saka chii wako nhamba yemashiripiti? Kune vanotanga, tarisa pakati pe50-70 muzana yehurefu hwemwoyo wako (ingo wedzera kuwanda kwemoyo wako ne0.5 uye 0.7). Yekutarisa-moyo yekutarisisa ine chipfuva bhanhire, inodhura pakati pe $ 80- $ 120, ndiyo nzira yakanakisa yekuudza kana iwe uri munzvimbo yako yekutarisa (shanya moyo ratemonitorsusa.com kuenzanisa mabhureki nemitengo). Asi kurovera pamwoyo pamamashini mazhinji akasimba, zvinotsiva, anodaro Jim Zahniser, mutauriri wezvigadzirwa zvekusimbisa muviri Precor Inc. muWoodinville, Wash. Vanoshanda zvakanyanya kana maoko ako akanyorova ziya magetsi emagetsi anobva pamoyo wako), maoko ako akanyarara uye kubata kwako kwakareruka, anodaro.

Vazhinji vemberi vekurovedza muviri vanofanirwa kupfura kweanosvika makumi manomwe muzana ezviuru zvemoyo yavo, asi usaende pamusoro pe92 muzana. Panguva ino, vazhinji vedu tinoyambuka muganho wedu weaerobic, maererano neongororo ichangobva kuitwa nevatsvagiri paYunivhesiti yeBirmingham, England, zvichireva kuti ingangoita ako ese macalorie anopisa anobva kumacarhydrate akachengetwa. Mushure meinenge awa imwe panguva iyoyo (zvichienderana nekuti mangani ma carbs auri kuchengeta), tsandanyama dzako dzinopera mafuta, zvichikonzera kuti uone izvo vatambi vanodana "kurova madziro." Iwe uchanzwa usina kusimba uye usine musoro, uye iwe unogona kuti sayonara kuti uenderere mberi nechikamu chako cheSpinning - kana yako marathon.

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, ongororo ichangoburwa 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