Mangani maCalories Unopisa Kusimudza Weights?

Zvemukati

• Zvakanakira Kusimudza Masimbi
• Kusimudza Uremu Kunopisa Mafuta?
• Saka, Mangani Macalorie Aunopisa Achisimudza Weights?
• Workout Zvinhu Zvinokanganisa mangani Makorori Iwe Unosimudza Kusimudza Masimbi
• Maitiro Ekutsva Mamwe Makorori Kusimudza Masimbi
• Ongororo ye

Paunenge uchida kubatidza macalorie uye kupisa mafuta, unoita here beline yemuchina we cardio? Kushamisika: Iwe ungangoda kutungamira pamusoro pebarbell panzvimbo. Hechino chibvumirano chekuti mangani macalorie iwe waunopisa ekusimudza masimbi - uye mushure.

Zvakanakira Kusimudza Masimbi

Tisati tambotaura nezve macalorie, iwe unofanirwa kuziva kuti kudzidziswa kwesimba kunopa huwandu hwepfupi- uye kwenguva refu mabhenefiti ehutano hwako hwese, muviri, uye pfungwa.

Zvishoma zvinokosha zvinoonekwa: akasimba uye akaomarara mapfupa, akawedzera mhasuru uye simba, akasimudzira metabolism, akaderera mafuta emuviri, akawedzera kubatana kugadzikana, kuvandudza kutsungirira uye hutano hwemwoyo, simba rinoshanda rinoshanda (funga: kutakura grocery), uye kuvimba kwakanyanya. Hongu, ndizvo zvizhinji. (Verenga zvimwe: Mabhenefiti Makuru eKusimudza Weights)

Asi kana vanhu vazhinji vatora kusimudza, vane zvinangwa zvishoma mupfungwa: kupisa macalorie, kuvaka mhasuru, uye kuwedzera metabolism yavo. (Ahem ... 15 Shanduko Dzinokukurudzira Kuti Utange Kusimudza Masimbi)

Kusimudza Uremu Kunopisa Mafuta?

Iwe unogona kunge uchitoziva kuti inovaka mhasuru. Asi pane dzimwe nhau dzakanaka: Kana chinangwa chako chiri chekudurura mafuta emuviri uye yako yazvino cardio-inorema kurovedza ingori isiri kuicheka, simba rekudzidzisa rinogona kuve rakazara mutambo-chinja.

"Kurera uremu kunosimudzira kukura kwemhasuru uye kunowedzera kukura kwemhasuru," anotsanangura Kasey Kotarak, CPT, PES, FNS, murairidzi kuHighland Fit Body Boot Camp. "Sezvaunovaka mhasuru yakawanda, metabolism yako (kana kushandiswa kwesimba) inowedzera nokuti musuru unopisa makoriki akawanda pakuzorora kupfuura mafuta." Mhedzisiro yacho: Unopisa macalorie mazuva ese-zvichiita kuti zvive nyore kurasikirwa nemafuta emuviri.

Uyezve, nekuti kusimudza uremu kwakakwirira musimba uye kunoda simba rakawandisa, muviri wako unoda imwe okisijeni kuti uwanezve mumaawa mushure mekuita kwako basa, anodaro Kotarak. Uye fungidzira kuti kushandisa zvese izvi zvekuwedzera okisijeni zvinoita sei? Inopisa macalorie. Muchokwadi, izvi mushure mekutsva mhedzisiro zvinogona kutora maawa makumi maviri nemasere.

Kana yasanganiswa nekudya kune hutano, iyo metabolic inowedzera kubva kune weightlifting inogona kukubatsira iwe kuwana (uye kugara!) Lean.Muchokwadi, kutsvagurudza kwakaratidza kwenguva refu kuti kurema kudzidzisa kunogona kubatsira vese varume nevakadzi kuvandudza yavo muviri kuumbwa (aka yakawanda sei mhasuru maringe nemafuta avanayo).

Saka, Mangani Macalorie Aunopisa Achisimudza Weights?

Mangani macalorie aunopisa uchisimudza uremu zvinoenderana nekuoma kuri kuita muviri wako, izvo zvinoyerwa nemasainzi muMETs, kana metabolic akaenzana. Pakuzorora (senge paunenge uchiona Netflix), muviri wako uri kushanda pa1 MET, yakaenzana nekupisa 1 koriori pa kilogiramu yehuremu hwemuviri paawa. (Kune 150-pondo munhu, iwo anenge makumi matanhatu neshanu macalorie akapisa anosimudza masimbi paawa.)

Kana uchisimudza masimbi, muviri wako unoshanda chero kubva pa3 METs (kana uri kuisa mukuedza kwakareruka) kusvika ku6 METs (kana uri kunyatso shanda butt yako). Kune 150-pondo munhu, iri chero iri pakati pe200 ne400 macalorie paawa. (Nhau dzakanaka: Unogona kuyera nhamba yako yemakoriyumu akapiswa nekubatanidza uremu hwako, nhanho yekuedza muMETs, uye nguva yekurovedza muviri mune ino online Calculator.)

Ehe, zvakadaro, "munhu wese akasiyana," anodaro Aleksandra Sulik, CPT, mudzidzisi paLife Time SKY muNew York City.

Zvinhu zvakati wandei-zvinosanganisira kuti unorema zvakadii uye kuti une tsandanyama yakawanda zvakadii - zvese zvinokanganisa kuti mangani macalorie aunopisa ekusimudza masimbi. Muchokwadi, munhu mumwe anogona kupisa anopfuura zana macalorie zvakanyanya kana zvishoma pane mumwe munhu panguva yemaminetsi makumi matatu emaminetsi sesh.

"Imwe nzira yekuona kuti koriori yako inopisa panguva yekudzidzira-simba ndeyekupfeka fitness tracker inotarisa kurova kwemwoyo wako," anodaro Kotarak. Ma tracker mazhinji anoshandisa kurova kwemoyo, kureba, uremu, uye zera kufungidzira kutsva kwako. (Ona: Mashandisiro Emashandisirwo Emoyo Yekuremerwa Nzvimbo Kudzidzira Mabhenefiti Ekuita MaMax)

Workout Zvinhu Zvinokanganisa mangani Makorori Iwe Unosimudza Kusimudza Masimbi

Kurema kwako uye kuumbwa kwemuviri parutivi, misiyano yakati wandei mukurovedza muviri kwako kunogona kukanganisa mangani macalorie aunopisa ekusimudza masimbi.

1. Nguva dzeZororo

Hazvishamise pano, asi kuti unogara kwenguva yakareba sei uchigara pabhenji uchipururudza kuburikidza ne Instagram pakati pemaseti zvinokanganisa yako yakazara macalorie akatsva ekusimudza masimbi. "Muviri unopisa macalorie ane nguva pfupi yekuzorora kana kusazorora zvachose," anotsanangura Kotarak. (Heino nguva yakareba sei yaunofanira kuzorora pakati peseti.)

Sei? Iyo yekupedzisira yekuzorora inoreva kuti muviri wako unofanirwa kushanda zvakanyanya kuti iwe urambe uchishanda kunze. Izvo zvinodawo kushanda zvakanyanya kuti uwanezve nekuzadza mushure yako Workout, kupisa macalorie nguva yese iyi. Muchokwadi, sekureva kwaSulik, kusateedzera nguva dzekuzorora - kana kungozorora kwenguva refu pakati pezvikamu - ndicho chimwe chezvikanganiso zvakakura zvekurovedza muviri vatambi pavanotarisa kuti vawedzere kutsva kwekoriori yavo.

2. Kukuremedza Kwaunoita Sei

Kufanana nekuzorora kwaunoita (kana kusazorora), kuremerwa kwaunosimudza kunotarisawo kusimba kwese kwekuita kwako, izvo zvinokanganisa mangani macalorie aunopisa uchisimudza masimbi. Mushure mezvose, kana ukanyanya kushanda, muviri wako unowedzera simba.

"Zviyereso zvine mwero zvinowanzo shandiswa kuwedzera kupisa kwecalori," anodaro Kotarak. "Asi kusimudza zviremera zvinorema kune zvishoma zvinoda simba rakawanda uye simba, uye zvakare kunopa kutsva kwekoriori yakawanda." Tarisa pane seti yemakumi gumi ekudzoka kana kushoma, uchishandisa huremu hwakaomesesa hwaunogona iwe uchichengetedza fomu chaiyo. (Verenga zvimwe pano: Iyo Yekutanga Gwaro reKusimudza Heavy Heights)

3. Ndeapi Tsandanyama dzaunoshandisa

Funga kuita biceps curls kupisa macalorie akawanda sekuita squats? Kwete zvakanyanya. "Kuwanda kwemhasuru kunotora uye mapoka akawanda emhasuru anoshandiswa muchikamu chekusimudza, macalorie akawanda aunopisa uchisimudza masimbi," anodaro Kotarak.

Exercises iyo inoshandisa yako hombe mhasuru (funga: yako musana uye makumbo) uye macompound maekisesaizi ayo anobatanidza akawanda mhasuru mapoka (sekufa deadlifts kana squat-kune-michina) inoda yakawanda simba kuita uye nekudaro kupisa akawanda macalorie. (P.S. Iwe unofanirwawo kuita maekisesaizi akakomba pamberi kuita zvimwe zvakanangwa zvekurovedza muviri.)

4. Rudzi rwe Workout Rurikuita

Kunyangwe mazhinji boot boot kana HIIT-dhizaini yekudzidzira makirasi anosanganisira zviyero, muviri wako unozvibata kwavari zvakasiyana pane yakatwasuka-kumusoro uremu hwekusimbisa.

"A boot camp workout inobatanidza cardio inochengetedza mwoyo wako yakakwirira, iyo inowedzera yako yose yekoriori inopisa," anotsanangura kudaro Kotarak. Kushanda nekukasira uku uye nekusimba kwepamusoro-kunyangwe uri kushandisa zviremu zvakareruka kupfuura zvawaizoita mumusangano we-cardio-inovimbisa kuti muviri wako unoramba uchipisa macalorie mushure mekurovedza muviri kuti upore. (Ndicho chimwe chete chezvakanaka zvakawanda zveHIIT Workout.)

Ingo cherekedza kuti sezvo aya marudzi emakirasi achiwanzoshandisa mwenje kureruka, haakubatsire kuvaka simba kana mhasuru nekukurumidza, anodaro Sulik. Saka nepo kuita uku kuchinyatso kukubatsira kupisazvesemacalorie munguva pfupi, haaite zvakawandisa kuwedzera muviri wako wezuva nezuva wekhalori-unopisa hwaro (kuburikidza nekuwedzera kwetsandanyama) zvakanyanya sekusimba-kudzidzisa kurovedza.

Maitiro Ekutsva Mamwe Makorori Kusimudza Masimbi

Uine zvese izvi zvinhu mupfungwa, unogona nyore nyore yako inotevera weightlifting sesh kuti upise akawanda macalorie, kana iriyo yako yekurovedza chinangwa.

Mamwe mashoma emazano aKotarak:

• Shandisa uremu hunorema zvekuti iwe unogona chete kuita gumi kana mashoma emhando reps yekurovedza muviri panguva
• Tarisa kushanda kwako pakomboni kana yakazara-muviri maekisesaizi, sekufa kana kukweva-kumusoro
• Batanidza supersets, maunoita maviri akasiyana mafambiro achidzokera kumashure usati wazorora
• Chinjana muchina unofamba wakamira zvimiro (zvine mwero mafambiro zvinoda kuti iwe ugone kumisikidza yako yepamoyo uye mizhinji yemimwe mhasuru mumuviri wako wese!)

Ongororo ye