Anosvika 600 Macalorie Akapiswa Panguva Yekurovedza muviri

Zvemukati

• Aya matipi akasimba ekugwinya anobatsira kuwedzera macalorie akapiswa panguva yekurovedza muviri neakanyanya anoshanda cardio Workout miitiro.
• Cardio Workout Maitiro: Matatu-Nzira Mafuta Anopisa
• Cardio Workout Routines: Lower-Body Sculptor
• Cardio Workout Maitiro: Mega Calorie Blaster
• Cardio Workout Maitiro: Slimming Kwira
• Edza aya anotyisa cardio Workout routines aunogona kuita chero kupi kuti uwedzere macalorie anopiswa panguva yekurovedza muviri.
• Cardio Workout Routines: Elliptical Refresher Course
• Ongororo ye

Aya matipi akasimba ekugwinya anobatsira kuwedzera macalorie akapiswa panguva yekurovedza muviri neakanyanya anoshanda cardio Workout miitiro.

Isu tinozviona nguva dzese kunzvimbo yekurovedza muviri: Unomira wakatarisa kumakina uchiedza kufunga kuti ndeupi unganyanya kufinha uye kukupa bhanhire guru rekuedza kwako kurovedza muviri. Kana kuti iwe unongokwira uye chengetedza nhanho imwe chete kusvika iwe usingakwanise kumira imwe miniti.

Ndosaka vazhinji vedu tichitya kuenda kunzvimbo yekurovedza muviri! Isu tese tinofanirwa kuisa mafaro- uye mhedzisiro-kudzoka mumitambo yedu yekurovedza muviri, saka takabvunza varairidzi vepamusoro pamazano avo ehutano hwakasimba uye nzira dzekurovedza muviri kuputika macalorie, kuwedzera metabolism yako, kuveza mhasuru, uye kukusunungura kubva ipapo "Kana zvichapera here?" pfungwa-set.

Chakavanzika: Usango chinja zvinhu kumusoro mwedzi wega, zvigadzirise panguva yega yega chikamu.

Ita zvishanu kana zvitanhatu zveanotevera ekurovedza mumazuva manomwe anotevera (uchiona izvo zvaunodya) uye unogona kutaura kureba kusvika pondo yefirab. Uye ndiani anoziva, pamwe isu tinotokubata iwe uchinyemwerera nguva inotevera paunorova treadmill!

Cardio Workout Maitiro: Matatu-Nzira Mafuta Anopisa

Mudzidzisi Wendy Larkin, maneja wekudzidzisa wega, Crunch, San Francisco

Zvamunoda Tambo yekusvetuka, boka bhasikoro bhasikoro, uye treadmill

MaCalori Akapiswa Panguva Yekuekisesaiza 450–500*

Mazano ekugwinya: "Kuchinjana pakati pemhando dzakasiyana dzekurovedza muviri kunokutendera kuti uzvisundire kumiganhu yako - wozopora zvishoma uye wozviita zvakare pachinhu chinotevera-uchinge uchishandisa mhasuru dzako dzese," anodaro Larkin.

"Ine tsoka mbiri, ipapo zvishoma nezvishoma tanga kuchinjana tsoka. Kana iwe usingakwanise kuita maminetsi gumi, svetukira gumi kumukira, wozorora kwemasekondi gumi nemashanu. Wedzera gumi kumukira panguva imwe chete kusvikira wasvika pamaminetsi gumi. Paunenge uchichovha bhasikoro." , tanga nokuramba uchinzwa kudhonzwa zvishoma pavhiri, wobva wawedzera kubva ipapo. Panguva yezvikamu zvakamira, gadzika matako ako pamusoro pechigaro uye makumbo ako pamusoro pemapedali."

*MAKARORI AKAPISWA PAKATI PAKUITA KUITA ANOVA MUKADZI 145-POUND.

Cardio Workout Routines: Lower-Body Sculptor

Mudzidzisi Tracey Staehle, musiki weiyo Walking Strong Workout DVD (fitbytracey.com)

Zvamunoda A treadmill

MaCalori Akapiswa Panguva Yekuekisesaiza 200*

Mazano ekugwinya: Iyi "yakakwirira" yemakomo cardio maitiro anoita kuti muviri wako wepasi ushande zvakanyanya, uye paunonyanya kubatanidza iwo akakura mhasuru mapoka, iwo macalorie aunopisa. "Uyezve, zvinhu zviri kuramba zvichichinja, saka unofanirwa kugara wakatarisa-haugone kusimuka," anodaro Staehle. "Uri kugara uchisangana nedambudziko, kunyangwe iri yekumhanyisa-kukwira pamusoro pechikomo, uchimhanya pane zvakakombama, kana kuita mapapu ekufamba."

* MAZANO ANOPISWA PANGUVA YEKUEDZESA ZVINOKOSHA PAMUSORO PEMUKADZI ANOPIWA MAPFUMI 145.

Zvino tsvaga matipi ekusimba ekuwedzera macalorie akapiswa panguva yekurovedza muviri ne mega calorie blaster cardio Workout![musoro = Mamwe matipi ekusimba kubva kuShape kuti uwedzere macalorie anopiswa panguva yekurovedza muviri.]

Cardio Workout Maitiro: Mega Calorie Blaster

Tarisa uone izvi zvinoshamisa cardio kurovedza izvo zvinokubatsira iwe kuputika macalorie kure!

Mudzidzisi Paul Frediani, akasimbiswa murairidzi weU.SA Triathlon, New York City

Zvamunoda Wachi ine ruoko rwechipiri kana chiringazuva

MaCalori Akapiswa Panguva Yekuekisesaiza 300–600*

Matipi Kusimba: Vamhanyi nema triathletes vanodzidzira kurovedza muviri kunodaidzwa kunzi "tempo training" -kuchengetedza simba riri kunetsa asi risina kuomarara zvekuti unonzwa kunge wave kuda kutenderera.

"Ndiyo imwe yenzira dzakanakisa dzekuvandudza kusimba kwako, kumhanya, uye kugwinya," anodaro Frediani. Uyezve, urikushanda padanho- ingangoita makumi masere muzana yemakozha emoyo wako (enda ku shape.com/heartrate kuti uverenge zvako) -izvo zvinowedzera mafuta ako nemakoriori akatsva panguva yekurovedza muviri.

Zvinotora tsika kuchengetedza iyi cardio yekurovedza chikamu kwenguva yakareba, asi chiitiko ichi, icho chinosanganisira mini kumhanya kuputika, ichakubatsira iwe kuchirovera. Ita yako cardio Workout routines mukati kana kunze uchichovha bhasikoro, kumhanya, kana kumhanya-kufamba. (Unogona zvakare kuigadzirisa kune chero imwe cardio muchina, kubva kurower kuenda kune elliptical.)

* MAZANO ANOPISWA PANGUVA YEKUEDZESA ZVINOKOSHA PAMUSORO PEMUKADZI ANOPIWA MAPFUMI 145.

Cardio Workout Maitiro: Slimming Kwira

Mudzidzisi Nicki Anderson, muridzi, Reality Fitness, Naperville, Illinois

Zvamunoda Chero chidimbu chemidziyo yemadhiyo iyo inokutendera kuti ugadzirise kuramba kana kurerekera

MaCalori Akapiswa Panguva Yekuekisesaiza 260–600*

Matipi Kusimba: "Ichi chirongwa chinokuburitsa munzvimbo yaunogara nekugara uchisimudza kurerekera kwechetatu chekuita," anodaro Anderson. "Iko kurovedza muviri kunoshanda, kunyanya kumakumbo ako uye butt, izvo zvinofanirwa kukupa simba kumusoro." Edza kuchengetedza kumhanya kwakafanana kunyangwe kunowedzera kuvaka mune idzi cardio Workout routines kuti uwedzere macalorie anopiswa panguva yekurovedza muviri, uye usazendamira mberi zvakanyanya (kana uchifanira kubatisisa, shandisa yakareruka grip).

* MAZANO ANOPISWA PANGUVA YEKUEDZESA ZVINOKOSHA PAMUSORO PEMUKADZI ANOPIWA MAPFUMI 145.

Verenga nezvekupedzisira seti yemakoriyumu blasting fitness matipi![musoro = Ita-chero kwese kupindirana: hombe cardio Workout routines iwe unogona kuita chero kupi.]

Edza aya anotyisa cardio Workout routines aunogona kuita chero kupi kuti uwedzere macalorie anopiswa panguva yekurovedza muviri.

Aya ma-high-energy cardio Workout routines anomutsiridza yako metabolism kuti awedzere macalorie akapiswa panguva yekurovedza muviri kuvaka musonda musonda kune mutete, akasimba iwe.

Mudzidzisi Cat Manturuk, iyo Sports Center kuChelsea Piers, New York City

Zvamunoda Wachi ine second hand kana stopwatch

Macalorie Akapiswa Panguva Yemaekisesaizi 130–300*

Mazano ekugwinya: "Ndinoudza vese vatengi vangu kuti vanofanirwa kuisa zvikamu - ndiyo imwe yenzira dzakanakisa dzekupisa mafuta nekuvandudza hutano hwako nekukasira," anodaro Manturuk.

Tese tiri yekumhanyisa mhedzisiro mune yedu cardio Workout, saka ita izvi kurovera pane chero muchina, kana kufamba, kumhanya, kana bhasikoro kunze (kana iwe uri kufamba kana kumhanya, tora matanho akareba apo chirongwa chinoda kuwedzera kuwedzera kana kuramba, kana kuyera mamwe zvikomo munharaunda yako nguva isati yasvika).

"Panzvimbo pekugunun'una uye kuputira, ita kuti kufema kwako kuve kune mutinhimira nekufema nekufema mweya kwenguva yakafanana," anowedzera Manturuk. "Uchawana okisijeni yakawanda kumapapu ako uchichengeta muviri wako wakasununguka, saka iwe unozokwanisa kuita simba kuburikidza nekuputika kwega kwega."

*MAKARORI AKAPISWA PAKATI PAKUITA KUITA ANOVA MUKADZI 145-POUND.

Cardio Workout Routines: Elliptical Refresher Course

Mudzidzisi Geralyn Coopersmith, maneja mukuru wenyika, Equinox Fitness Training Institute, New York City

Zvamunoda Muchina we elliptical

Macalorie Akapiswa Panguva Yemaekisesaizi 250*

Matipi akasimba: "Iyo elliptical inopa yakanakisa yakaderera-zvine simba kurovedza iyo inopisa zvakakomba macalorie, asi hazvinzwe sekunge urikushanda zvakaoma sezvaunoita pane mamwe marudzi emidziyo," anodaro Coopersmith.

Sezvo michina iyi isina-inokanganisa ichisiyana nemugadziri mumatanho ayo ekuramba uye kudzika kwerampu, takachengeta kurovedzera uku kwakangoita generic; tevera iyo RPE uye nesarudzo dzemuchina wako kuti urambe uri munzvimbo chaiyo. "Iyo yakakwira iyo ramp, hunowedzera macalorie iwe," anowedzera.

Iwe unogona kuwedzera macalorie akapiswa panguva yekurovedza muviri nekushandisa maoko ekumisikidza uye kunyatso pusha uye kudhonza nega rimwe nhanho mune yako cardio Workout miitiro. Asi kana iwe uchinzwa sekuti usashandise kana iwe uchingobatirira chete apo vanosimudzira vachiita basa rese, usadikitira. Ingoshandisa ruoko rwechisikigo kufamba: Pomba maoko ako mukupesana nemakumbo ako, zvinova zvinonetsa moyo wako zvakare.

* MAZANO ANOPISWA PANGUVA YEKUEDZESA ZVINOKOSHA PAMUSORO PEMUKADZI ANOPIWA MAPFUMI 145.

Ongororo ye