EPOC: Chakavanzika Chekukurumidza Kurasikirwa Kwemafuta?

Zvemukati

• Ongororo ye

Pisa macalorie uye torch mafuta zuva rese, kunyangwe iwe usiri kushanda kunze! Kana iwe uchifunga kuti izvi zvinonzwika senge cheesy tagline yepiritsi rinotyisa rekudya, saka iwe hausati wambonzwa nezve yakawandisa post-exercise okisijeni kushandiswa (edza kutaura izvozvo katatu nekukurumidza!). Iyo inozivikanwawo seEPOC, ishoko resainzi rekuti afterburn effect, inogona kukubatsira kupisa macalorie akawanda nguva refu wabva kugym. Verenga pamusoro kuti udzidze kuti EPOC ingakuwanira sei iwe kushanda kwakanyanya kushanda-hapana zvidimbu zvinodikanwa.

Kupisa kuri Nani

Kana munhu akashanda nesimba raasingakwanise kuchengetedza kwenguva yakareba, zvinhu zviviri zvinoitika: tsandanyama dzavo dzinotanga kupisa uye vanotanga kunzwa kupera simba. Sei? Paunenge uchishanda, tsandanyama dzinotanga kuzadza nelactic acid (kemikari inokonzera manzwiro iwayo ekupisa) uye zvitoro zveokisijeni zvemuviri zvinopera, anodaro DailyBurn's LA-based fitness nyanzvi uye mudzidzisi Kelly Gonzalez, MS, NASM CPT.

Aya epamusoro-masimba ekudzidzisa zvikamu zvinomanikidza muviri kuti ushande nesimba kuvaka zvivakwa zveojenijeni kumashure-kwenguva yakareba gumi neshoma kusvika makumi maviri nemana maawa ekumashure-kwedzidzo, kutsvagisa kunoratidza. Mhedzisiro: macalorie akawanda akapiswa kupfuura kana iwe waidzidzira wakaderera zvakanyanya kwenguva imwechete (kana kureba) yenguva. Funga nezvazvo sekuwedzeredza kiredhiti kadhi rako: Panguva yekuzorora, muviri wako unofanirwa kushanda nesimba kubvisa iyo lactic acid uye kubhadhara chikwereti chayo cheoksijeni. Izvo chaizvo zvaunogona kupisa mushure mekurovedza muviri zvinoenderana nekureba uye kusimba kwekurovedza muviri kwako, anodaro DailyBurn mudzidzisi Anja Garcia, RN, MSN.

Zvidzidzo zvinoratidza kudzvinyirira kuramba kurovedza muviri kunogonesa mune yakakura post-yekurovedza oxygen yekushandisa kana ichienzaniswa neyakagadzikana-mamiriro ekutsungirira kurovedza muviri unopisa iwo wakaenzana macalorie. Saka nepo iwe uchikwanisa kupisa iwo macalorie panguva yeawa-refu jog, ipfupi, yakanyanya kurovedza muviri inokupa iwe yakawanda bang yemari yako.

Afterburn Kubatsira

Nekufamba kwenguva kukwirisa-kurovedza muviri kunogona kuwedzera yako VO2 max, kana kugona kwemuviri wako kushandisa oxygen yesimba, Gonzalez anodaro. Izvi zvinoreva kutsungirira zvirinani, izvo zvinotungamira kune rimwe simba uye kugona kuchengetedza rakanyanya basa kwenguva yakareba.

"Uchaona kuti kana iwe ukadzokera pakunonoka, wakadzikama mamiriro cardio, iwe unozogona kuzvichengeta izvozvo zvakareruka nekureruka," Gonzalez anodaro.

Kune vanotsungirira vatambi, kuwedzera imwe kana maviri EPOC-inosimudzira kurovedzwa kune yako yevhiki maitiro kunogona kupawo kukurudzira pane yekupedzisira tambo. Chikonzero: Kushanda akasiyana aerobic masisitimu anovandudza kutsungirira uku uchivaka yakasimba inokurumidza-twitch tsandanyama fiber, iyo inogona kubatsira kuburitsa iyo yekupedzisira kick inodiwa kupedza yakasimba.

HIIT uye Mhanya

Kushanda pa70 muzana kusvika 80 muzana yehuwandu hwemoyo wako huchaunza yakakura kwazvo EPOC mhedzisiro, anodaro Gonzalez, uye yakakwirira-yakanyanya interval kudzidziswa (HIIT) ndiyo imwe yedzakanakisa nzira dzekuita kuti moyo wako urove. HIIT inoshandura pakati pemaitiro mapfupi, akasimba evanaerobic, senge mapuritsi, ane mashoma-ekudzora nguva. A 2: 1 chiyero chebasa-kuzorora chakawanikwa kuti chigadzire mhinduro dzakanakisa, nekurovedza muviri kuri pakati pemaminitsi mana kusvika makumi matatu.

"Munyika yanhasi yakabatikana, havasi vanhu vazhinji vane 60 kusvika 120 maminetsi ekuita basa rakadzikama, rinononoka," anodaro Gonzalez. Asi izvi zvinokurumidza, zvinobudirira kurovedza zvinoita kuti zvive nyore kukodzera mukurovedza muviri.

Kana nguva iri yezvakakosha, Tabata mashandiro anogona kuita kuti basa riitwe mumaminetsi mana chete akapfava. Sarudza kurovedza muviri (kumhanya, kuchovha bhasikoro, kusvetuka tambo, kukwira mabhokisi, kukwira makomo, pushups, iwe unoitumidza zita) uye chinja pakati pemasekondi makumi maviri ebasa-rekunze uye masekondi gumi ekuzorora, uchidzokorora kwemasere masere. Ongororo ichangoburwa kubva kuYunivhesiti yeWisconsin-La Crosse yakawana kuti Tabata-style workouts inogona kupisa macalorie gumi neshanu paminiti, uye kurovedza muviri kunosangana kana kudarika nhungamiro yeindasitiri yekusimba yekuvandudza cardio kusimba uye kugadzirisa kuumbwa kwemuviri.

Seimwe nzira yekudzidzira nguva, kudzidziswa kwedunhu (kutama kubva pane rimwe rovedzo kuenda kune rinotevera pasina zororo pakati) kuchakupa zvakafanana, Gonzalez anodaro.

Izvo zvakakosha kuti uzive kuti muviri wako unotora nguva yakareba kuti uwanezve kubva pakakwirira-kwakanyanya kurovedza muviri, saka haufanire kuita urwu rudzi rwekudzidziswa zuva nezuva. Yoga, kutambanudza, kuputira furo, mwenje cardio kana chero chimwe chiitiko chinowedzera kuyerera kweropa uye zvinobatsira mukutenderera zvinobatsira kubatsira kupora (izvo zvinoreva kuti kubuda pamberi peTV hakuverengi).

"Isu tinongosimba kana tapora," Gonzalez anodaro, uye zvinogona kutora maawa makumi maviri nemana kusvika makumi mana nemasere kuti apore zvizere kubva pakusimba kwakanyanya.

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