Cardio vs. Kurema Kusimudza: Ndezvipi Zvirinani pakurasikirwa nehuremu?

Zvemukati

• Cardio Inopisa Mamwe MaCalori paSession
• Kurera Kurovedza Kunobatsira Iwe Kupisa Mamwe Makorori Mazuva ese
• Yakakwira-Kusimba Kupindirana Kudzidziswa Inopa Zvakafanana Zvibatsiro kuna Cardio Munguva Isinguva
• HIIT Inogona Kupisa Mamwe Makorori
• HIIT uye Yechinyakare Cardio Inogona Kuva Nezvakadaro Mhedzisiro paRudzi rwekudzikira
• Uchishandisa Akawanda Mhando dzeKurovedza muviri Unogona Kugona
• Wakawanda Sei Unofanira Kuita Exercise Pasvondo?
• Ndeapi Mhando dzeKurovedza muviri Unofanirwa Kuita?
• Zvese Kudya uye Kuekisesaiza Zvakakosha Kubudirira Kwenguva Refu
• Icho Chinokosha

Vanhu vazhinji vakasarudza kurasikirwa nehuremu vanozviwana vaomerera nemubvunzo unonyengera - vanofanirwa kuita cardio kana kusimudza masimbi?

Ndidzo mbiri dzakakurumbira mhando dzekurovedza muviri, asi zvinogona kuve zvakaoma kuziva kuti ndeipi iri nani kushandisa nguva yako.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve cardio vs kurema kudzidziswa kwehuremu hwekurema.

Cardio Inopisa Mamwe MaCalori paSession

Masayendisiti mazhinji akatsvaga kuti mangani macalorie anopiswa nevanhu panguva dzakasiyana siyana.

Kubva pane iyi tsvagiridzo, unogona kushandisa uremu hwemuviri wako kuti ufungidzire kuti mangani macalorie auchapisa panguva dzakasiyana mhando dzekurovedza muviri, kusanganisira cardio uye uremu kudzidziswa

Kune akawanda mabasa, paunowedzera kuyera, unozo pisa macalorie.

Ukayera makirogiramu zana nemakumi matanhatu nenomwe (73 kg), uchapisa macalorie mazana maviri nemakumi mashanu pamaminitsi makumi matatu ekumhanya zvine mwero ().

Dai iwe waizomhanya nekumhanyisa kumhanya mamaira matanhatu paawa, iwe waizopisa zvakapoterera mazana matatu nemakumi matatu nemashanu emacalorie mumaminitsi makumi matatu ().

Kune rimwe divi, kana iwe ukayera uremu yakaringana yakaenzana nguva, unogona kungopisa zvakatenderedza 130-220 macalorie.

Pakati pese, iwe uchapisa akawanda macalorie pachikamu che cardio pane kurema kudzidziswa kweiyo yakafanana chiyero chekuedza.

Pfupiso: Huwandu hwe macalorie aunopisa panguva yekurovedza muviri zvinoenderana nemuviri wako nekukura kwaunoita. Kazhinji, iyo cardio Workout inopisa yakawanda macalorie kupfuura ehuremu kudzidzira Workout yenguva imwecheteyo.

Kurera Kurovedza Kunobatsira Iwe Kupisa Mamwe Makorori Mazuva ese

Kunyangwe iko kurema-kudzidzira kurovedza hakuwanzo kupisa akawanda macalorie senge cardio Workout, ine zvimwe zvakakosha mabhenefiti ().

Semuenzaniso, kudzidziswa uremu kunoshanda kupfuura cardio pakuvaka mhasuru, uye mhasuru inopisa akawanda macalorie pazororo kupfuura mamwe matishu, kusanganisira mafuta ().

Nekuda kweizvi, zvinowanzo taurwa kuti kuvaka mhasuru ndiyo kiyi yekuwedzera yako yekuzorora metabolism - ndiko kuti, mangani macalorie aunopisa uchizorora.

Chimwe chidzidzo chakayera vatori vechikamu vanozorora masabolism mukati memavhiki makumi maviri nemana ekudzidzira uremu.

Mune varume, kurema kudzidziswa kwakatungamira kune 9% kuwedzera mukuzorora metabolism. Mhedzisiro muvakadzi yaive diki, iine kuwedzera kweanosvika 4% ().

Kunyangwe izvi zvichinzwika zvakanaka, zvakakosha kufunga nezve mangani macalorie anomiririra.

Kune varume, zororo metabolism rakawedzera neinenge 140 macalorie pazuva. Mune vakadzi, zvaingove zvingangoita makumi mashanu macalorie pazuva.

Nekudaro, kudzidziswa uremu uye kuvaka zvishoma zvinyama hazviite kuti metabolism yako ikwire, asi inogona kuiwedzera nemari shoma.

Nekudaro, kudzidziswa uremu zvakare kune zvimwe zvakakosha zvakakosha zvekoriori.

Kunyanya, kutsvagurudza kwakaratidza kuti iwe unopisa macalorie mazhinji mumaawa anotevera uremu hwekudzidzisa, uchienzaniswa neiyo cardio Workout (5, 6, 7).

Muchokwadi, kune mishumo yekuzorora metabolism inogara yakakwidziridzwa kwemaawa makumi matatu nemasere mushure mekudzidziswa uremu, nepo pasina kuwedzera kwakadaro kwataurwa nezve cardio (7).

Izvi zvinoreva kuti macalorie-anopisa mabhenefiti ezviyereso haana kuganhurirwa iwe paunenge uchirovedza muviri. Unogona kuramba uchipisa macalorie kwemaawa kana mazuva mushure.

Kune akawanda marudzi emitambo yekurovedza muviri, iko kuwedzera kwakanyanya kurovedza muviri kuchawedzera huwandu hwemacalorie aunopisa mushure maizvozvo (8)

Pfupiso: Kurera huremu kunogona kuvandudza metabolism yako nekufamba kwenguva, kunyangwe shanduko dzisina kukura. Zvakare, kurema kudzidzisa kunowanzo shanda kupfuura cardio pakuwedzera huwandu hwe macalorie aunopisa mushure mekudzidzira.

Yakakwira-Kusimba Kupindirana Kudzidziswa Inopa Zvakafanana Zvibatsiro kuna Cardio Munguva Isinguva

Kunyangwe cardio uye kurema kudzidzisa zviri zviviri zveanonyanya kufarirwa kurovedzwa, pane zvimwe sarudzo.

Imwe yeiyi ndeye yakakwira-yakasimba nguva yekudzidzira (HIIT), iyo inosanganisira kuputika kupfupi kwekunyanyisa kwekurovedza muviri kunochinjaniswa neyepasi-kusimba kupora nguva (,).

Kazhinji, HIIT Workout inotora ingangoita maminetsi gumi kusvika pamakumi matatu.

Unogona kushandisa HIIT nemhando dzakasiyana dzekurovedza muviri, kusanganisira kupururudza, kuchovha bhasikoro, kusvetuka kubhaina kana kumwe kurema kwemuviri.

HIIT Inogona Kupisa Mamwe Makorori

Kumwe kutsvagurudza kwakafananidza zvakananga mhedzisiro ye cardio, kudzidziswa uremu uye HIIT.

Imwe ongororo yakafananidza macalorie akatsva mukati memaminitsi makumi matatu eHIIT, kudzidziswa uremu, kumhanya uye kuchovha.

Vatsvakurudzi vakaona kuti HIIT yakapisa 25-30% yakawanda macalorie kupfuura mamwe maitiro ekurovedza muviri ().

Zvisinei, izvi hazvireve hazvo kuti mamwe marudzi ekurovedza muviri haana kunaka pakurasikirwa nehuremu.

HIIT uye Yechinyakare Cardio Inogona Kuva Nezvakadaro Mhedzisiro paRudzi rwekudzikira

Kutsvagurudza kunoongorora vanopfuura mazana mana vakafutisa uye vakafutisa vakuru vakaona kuti HIIT uye yechinyakare cardio yakadzora mafuta emuviri uye chiuno chakakomberedza kune zvakafanana zvinowedzera ().

Zvakare, kumwe kutsvagurudza kwakaratidza kuti HIIT-maitiro ekurovedza anogona kupisa pamusoro peiyo yakaenzana macalorie senge echinyakare cardio, kunyangwe izvi zvichitsamira pakukora kwekurovedza muviri.

Kumwe kutsvagurudza kunofungidzira kuti unogona kupisa mazana mazana emazana macalorie mumaminitsi makumi matatu eiyo cardio kana HIIT kana iwe uchirema anenge 160 pondo (73 kg) ().

Imwe yemabhenefiti anogona kuitika eHIIT ndeyekuti iwe unogona kushandisa shoma nguva uchinyatso kudzidzira, nekuti nguva dzekuzorora dzinosanganisirwa pakati peakanyanya nguva yechiitiko.

Pfupiso: Yakakwira-yakasimba nguva yekudzidzira (HIIT) inogona kupisa macalorie munguva pfupi yenguva. Imwe tsvagiridzo inoratidza inogona kupisa macalorie kupfuura zviyero kana cardio. Pakazara, inogona kuburitsa uremu hwakaenzana kune cardio, asi iine shoma nguva yakashandiswa kuita kurovedza muviri.

Uchishandisa Akawanda Mhando dzeKurovedza muviri Unogona Kugona

IAmerican College yeMitambo Mushonga (ACSM) nderimwe remasangano makuru uye anoremekedzwa anopa mazano ekurovedza muviri.

Iyo yakaburitsa humbowo-hwakavakirwa kurudziro yehuremu ().

Wakawanda Sei Unofanira Kuita Exercise Pasvondo?

Pakazara, iyo ACSM inotaura kuti isingasvike maminetsi zana nemakumi mashanu pasvondo rekuenzanisira kana simba rekuita muviri senge cardio ingangodaro isina kukwana pakurasikirwa nehuremu.

Zvisinei, inotaura kuti anopfuura maminetsi zana nemakumi mashanu pasvondo erudzi urwu rwechiitiko chemuviri chakaringana kubatsira kuburitsa uremu muvanhu vazhinji.

Uye zvakare, tsvagiridzo inoratidza kuti vanhu vanowanzo kudzikira huremu hwemuviri kana vaine huwandu hwakanyanya hwechiitiko chemuviri ().

Ndeapi Mhando dzeKurovedza muviri Unofanirwa Kuita?

Sezvineiwo, kuongororwa kweACSM kwekutsvaga kwakaratidza kuti kudzidziswa uremu hakubatsiri zvakanyanya pakurasikirwa nehuremu.

Zvisinei, zvakakosha kuyeuka kuti kunyange kana uremu hwako husingashanduki, kuumbwa kwemuviri wako kunogona kunge kuri kuwedzera.

Semuenzaniso, kudzidziswa uremu kunogona kutungamira mukuwedzera kwemhasuru uye kuderera kwemafuta.

Kana mhasuru yako nemafuta zvikachinja neyakaenzana, chiyero chinogona kuramba chakafanana, kunyangwe uine hutano.

Imwe yedzidzo hombe muvanhu vakuru vanopfuura 119 vakawandisa kana kufutisa inobatsira kuisa zvese mumaonero maererano nekurovedza muviri uye kuonda. Vatori vechikamu vakakamurwa kuva mapoka matatu ekurovedza muviri: cardio, zviyereso kana cardio pamwe nezvirema ().

Mushure memwedzi misere, avo vakaita cardio uye cardio pamwe nemasimbi vakarasikirwa zvakanyanya huremu nemafuta.

Zvichakadaro, iwo mahuremu uye mapioiyo-pamwe-nematanho mapoka akawana musuru wakanyanya.

Pakazara, iro cardio-plus-weights boka raive neakanakisa ekuumbwa kwemuviri. Vakarasikirwa nehuremu nemafuta, ukuwo vachiwana mhasuru.

Izvi zvinoreva kuti chirongwa chinosanganisa cardio uye zviyereso zvinogona kunge zviri nani pakuvandudza muviri wako.

Pfupiso: Cardio inoshanda kupfuura kudzidziswa uremu pakudzikira kwemafuta emuviri kana iwe ukaita anopfuura maminetsi zana nemakumi mashanu pasvondo. Kurera uremu kuri nani pane cardio yekuvaka mhasuru. Musanganiswa we cardio uye zviyereso zvinogona kunge zviri nani pakuvandudza muviri wako.

Zvese Kudya uye Kuekisesaiza Zvakakosha Kubudirira Kwenguva Refu

Vanhu vazhinji vanoziva kuti kurovedza muviri uye kudya kunovaka muviri kwakakosha kuti uve noutano hwakanaka.

Ese makuru masangano ehutano anokurudzira kuchinjisa zvese zvaunodya uye kurovedza muviri kusimudzira kuonda ().

Kuzvipira kune yakanakisa chirongwa chekurovedza muviri hakuna kukwana, sezvo iwe uchiri kuda kutarisisa kudya kwako kana iwe uchida kugadzirisa kufambira mberi kwako.

Tsvagiridzo yakaratidza kuti chirongwa chakakodzera chehurefu hwekureba-kurema chinosanganisira kudzikisira zvine mwero kudya kwekoriori uye chirongwa chakanaka chekurovedza muviri ().

Kunyange vanhu vazhinji vachiziva kuti kudya kunovaka muviri kwakakosha pakurasikirwa nehuremu, vamwe vanoenda kure uye vachiti kudya ndiko chete chinhu chakakosha.

Zvisinei, zvakakosha kuziva kuti kurovedza muviri kunobatsirawo.

Imwe ongororo yesainzi inosanganisira vanopfuura mazana mana vanhu vakaongorora huremu hwekurasikirwa nemhedzisiro uye kurovedza muviri uye vakavaenzanisa nemhedzisiro yekuchinja kwekudya chete.

Vatsvakurudzi vakaona kuti kusanganiswa kwekuchinja kwekudya pamwe nekurovedza muviri kwakatungamira ku20% yakakura uremu pane kushanduka kwekudya wega mushure menguva yemasvondo gumi kusvika pagore ().

Uyezve, zvirongwa zvaisanganisira kudya pamwe nekurovedza muviri zvainyanya kushanda kupfuura kudya wega pakuchengeta uremu mushure megore rimwe.

Pfupiso: Kudya zvine hutano uye chirongwa chakanaka chekurovedza muviri ndezvimwe zvezvinhu zvakakosha zvakanyanya zvehurefu-hwekureruka kurasika kubudirira. Zvirongwa zvekurasikirwa nehuremu izvo zvinosanganisira kurovedza muviri zvinogona kutungamira mukuremerwa uremu uye zvirinani kugadzirisa uremu nekufamba kwenguva.

Icho Chinokosha

Ose ari maviri cardio uye zviyereso zvinogona kukubatsira iwe kuva noutano uye kunyatso kukodzera.

A cardio workout inopisa macalorie akawanda kupfuura ehuremu-kudzidzira kurovedza.

Nekudaro, yako metabolism inogona kuramba yakakwidziridzwa kwenguva yakareba mushure mehuremu pane cardio, uye kusimudza uremu kuri nani pakuvaka mhasuru.

Nekudaro, chirongwa chakakodzera chekurovedza muviri chekuvandudza kugadzirwa kwemuviri uye hutano hunosanganisira cardio uye zviyero. Zvakanakisa kuzviita zvese.