Izvo Zvaunoda Kuti Unzwisise Nezve Exercise uye Calorie-Burn

Zvemukati

• Zviitiko izvo Sarudza Kuti Ingani Simba raunoshandisa
• Calories Haisi Yega Chiyero Chekushandisa Masimba
• Chokwadi uye Ngano PaKurovedza muviri uye maCalori
• Nhema #1. Maira mamaira, kumhanya uye kufamba zvinopisa zvakaenzana macalorie.
• Nhema # 2. Low-intensity workouts inopisa macalorie akawanda
• Nhema # 3. Iwe haugone kuvimba nenhamba idzodzo pane treadmill.
• Nhema # 4. Unopisa zvakanyanya muchando.
• Nhema #4. High-calorie-burning exercises ndiyo yakanakisisa.
• Maekisesaizi Anowanzopisa Macalorie Akawanda
• 400 kusvika 500+ Calories paAwa
• Makoriri mazana matatu kusvika mazana mana paawa
• Makore zana nemakumi matatu kusvika mazana matatu paawa
• Ongororo ye

Chekutanga zvinhu kutanga: Kupisa macalorie hakufanirwe kuve iko chete chinhu mupfungwa dzako kana iwe uchirovedza kana kuita chero kufamba kwaunonakidzwa. Tsvaga zvikonzero zvekushanda izvo zvisiri zvekungoda macalorie mune vs macalorie kunze, uye tinovimbisa kuti uchave unofara uye nekugutsikana neako "Workout" pakupedzisira.

Ikozvino, kana iwe uchiri kufarira kuita maekisesaizi uye macalorie-kupisa chero hutano hwako kana chinangwa chekugwinya chingave chiri, zvechokwadi pachine kukosha kune izvo. Mushure mezvose, kana iwe usingazive kuti mangani macalorie auri kupisa, iwe hauzive rudzii rwechikafu chekuwedzera basa rese rakaoma.

Zvinogona kuuya sechishamiso asi HIIT Workout iyo inorwadza zvakanyanya uye inosiya shati yako yakanyura mudikita haisiriyo chete nguva yaunopisa macalorie. Sezvaugere pano uchiverenga chinyorwa ichi, urikupisa inenge calorie imwe paminiti. Nhamba iyoyo inowedzera pese paunomira, kufamba, kana kumhanya kuti ubate foni nekuti muviri wako unoda simba rakawanda kuti basa riitwe.

Dambudziko: Zviri nyore kufungidzira kuti mangani macalorie auri kupisa, kunyanya kana iwe usina kusungwa mune yako chiitiko tracker 24/7. Muchidzidzo chidiki chevanhu vane huremu hwepakati nepakati, vaongorori vakawana kuti vatori vechikamu vakawedzeredza mashandisiro esimba ravo (kureva macalorie akapiswa) panguva yekurovedza muviri nekatatu-kana mana. (Zvakafanana: Mangani Macalorie Auri * Chaizvo* Kudya?)

Uye zano chairo rekushandisa simba rinonyanya kukosha kana iwe uri kuyedza kudzikisa huremu, sezvo iwe uchirasikirwa neinenge pondo imwe chete pamazana matatu nemazana mashanu emarori iwe unopisa pamusoro peyakajairika vhiki yaunodya. Kuti ikubatsire kuzadzisa zvinangwa zvako zvehutano, verenga pane ese e-nitty-gritty ruzivo nezve macalorie uye maekisesaizi ayo anopisa akanyanya macalorie.

Zviitiko izvo Sarudza Kuti Ingani Simba raunoshandisa

Kuramba uri mupenyu kunotora simba rakawanda. Yako basal metabolic rate (BMR) - kufema, kubwaira, uye kufunga kwaunoita zuva rega rega-kunoshandisa inosvika 60 kusvika 70 muzana yemakoriyumu ako ezuva nezuva. Kuti uwane yako BMR, tevera iyi yakapusa fomula: Huremu hwako (mumapaundi) / 2.2 X 24.

Kunyangwe BMR yako iri genetic, haina kuiswa mudombo, zvichireva kuti unogona kupisa macalorie akawanda neshanduko shoma. (Edza aya matipi akareruka kupisa macalorie akawanda zuva rese.)

• Ita imwe tsandanyama: Pakuzorora, tsandanyama inopisa macalorie akawanda kupfuura mafuta tishu. Kugara uchidzidzira simba kunogona kuwedzera metabolism yako 7 kusvika 10 muzana--anenge 100 macalorie pazuva.
• Dyisa moto: Kudya mashoma macalorie kunogona kudzoka nekuti iwe uri mukana wekurasikirwa nemetabolism-kudzora yakaonda mhasuru, kwete mafuta. Nyanzvi dzinokurudzira kudzikisa kudya kwako kwemazuva ese kusingasviki chiuru macalorie kubva pane zvaunoda kuchengetedza huremu hwako. Kune vazhinji vakadzi, izvo zvinoreva kusanyura pazasi nezve 1,100 macalorie pazuva.
• Nakidzwa nejolt: Kofi ine caffeine inogona kuita metabolism booster, sezvinoita green tea. Mhedzisiro yacho haisi inoshamisa - mashoma macalorie pazuva - asi zvishoma zvese zvinowedzera.

Calories Haisi Yega Chiyero Chekushandisa Masimba

Masayendisiti anoyera kurovedza muviri kwakasimba muMETs (metabolic equivalents), neMET imwe ichitsanangurwa sesimba rinotora kugara wakanyarara. Zviyero zvine simba-zvine simba iwe uri kushanda nesimba zvakakwana kuti upise simba katatu kana katanhatu simba rakawandisa paminiti sezvaunoita iwe pawakagara, aka kurovedza muviri uine 3 kusvika ku6 METs. TL; DR: iyo yakanyanya kusimba yako yekurovedza muviri, iro rakawanda simba raunopisa paminiti, uye inokwira iyo MET. (Hechino chikonzero chimwe nei ungada kurega kuverenga macalorie.)

"Kuti uremu-kurasika uye hutano bhenefiti, iwe unofanirwa kuita zviitiko zveinenge matatu METs paawa-inokwana kupisa angangoita mazana maviri macalorie paawa-mazhinji mazuva evhiki," anodaro Barbara Ainsworth, Ph.D., MPH, purofesa kuArizona State University iyo yakabatsira kugadzira iyo Compendium yePhysical Activity, yakazara calori-kupisa database. Semutemo wakajairwa, yako MET kusimba kunokwira sezvauri:

• Fambisa tsandanyama dzako: Nyama yako yakaonda ndiyo injini yako; paunonyanya kushandisa, unowedzera kupisa mafuta.
• Dhonza yako wega huremu: Zviitwa zvekumira-mira sekumhanya zvinopisa macalorie akawanda padanho repamusoro pane iro rinotsigirwa huremu hwako, sekuchovha bhasikoro. Iko kushambadzira: Iwe unogona kazhinji kuita yekugara-pasi chiitiko kwenguva yakareba kuti uite mutsauko.
• Shanda nesimba: Munhu anoshambira ane simba anopisa macalorie akawanda pane kukwasva asina chaanoita, kufamba uchikwira kunoshandisa simba rakawanda kudarika kufamba mumigwagwa yakati sandarara, uye kuenda nekukurumidza inzira yechokwadi yekusimudza mwenje.

Chokwadi uye Ngano PaKurovedza muviri uye maCalori

Nhema #1. Maira mamaira, kumhanya uye kufamba zvinopisa zvakaenzana macalorie.

Kwete kunyange padyo. "Kumhanya ibasa rine simba nekuti urikusvetuka kubva pasi nechero danho," anodaro David Swain, Ph.D., purofesa wezvekushandisa sainzi uye director weWellness Institute uye Research Center kuOld Dominion University muNorfolk, Virginia. Pairi mamaira, kumhanya kupisa zvakapetwa zvakapetwa kaviri macalorie sekufamba.

Nhema # 2. Low-intensity workouts inopisa macalorie akawanda

Kana zvasvika kune aya maekisesaizi anopisa macalorie akawanda, anononoka uye akatsiga haahwine mujaho. "Vakadzi vanofunga kuti kurovedza muviri kwakaderera kunopisa mafuta kubva muhudyu dzavo. Hazvisizvo, "anodaro Annette Lang, mudzidzisi wega wega weNew York City uye muridzi weAnnette Lang Education Systems. "Kana ukashanda zviri nyore kwemaminitsi gumi nemashanu uye uchipisa macalorie 100, 75 muzana inogona kubva mumafuta. Kana ukashanda zvakaoma chaizvo kwemaminitsi 15 uye uchipisa macalorie 200, 50 muzana chete inogona kubva mumafuta, asi wapisa mafuta akawanda. macalorie akawandisa uye zvakapetwa kaviri. " (Yakabatana: Maitiro Ekutsva mazana mashanu maKoriori mumaminitsi makumi matatu)

Nhema # 3. Iwe haugone kuvimba nenhamba idzodzo pane treadmill.

Makore apfuura, iyo macalorie-kupisa zviratidzo pane mamwe anozivikanwa ejimini michina zvinonzi zvine mukurumbira zvisina kururama. "Mazuva ano, vanoita basa rakanaka, kunyanya kana ukaronga huremu hwako," anodaro muongorori wemetabolism Gary Hunter, Ph.D., weYunivhesiti yeAlabama kuBirmingham.

Nhema # 4. Unopisa zvakanyanya muchando.

Ichokwadi kuti iwe unopisa macalorie iwe paunenge uchidedera. Asi kana ukangodziya panguva yako yekurovedza muviri, haungashandise simba rakawanda nekuti rinotonhora kunze. Izvi zvinoreva kuti hausi kuzowana kutonhora, kufamba nekukurumidza pane runyorwa rwezviitwa zvinopisa macalorie mazhinji. (Asi mwaka unogona kukanganisa mangani macalorie aunopisa?)

Nhema #4. High-calorie-burning exercises ndiyo yakanakisisa.

"Kune vakadzi vazhinji, chinonyanya kutsva chiitiko chavanogona kutsigira kwenguva yakareba, sekufamba kwesimba, kukwira makomo, kana kuchovha bhasikoro," anodaro Ainsworth.

Maekisesaizi Anowanzopisa Macalorie Akawanda

Kazhinji, zvakanyanya kuomesa muviri, muviri wako uchapisa macalorie, kunyangwe mushure mekunge wabva kujimu kana studio. Kana iwe uri kutsvaga kusimudzira yako yekudzokesa mhedzisiro neanosvika zana macalorie, simbisa aya akakwirira-simba mafambiro uye matekiniki mune ako maitiro, ingave iri imwe yezvirovedzo zvinopisa akanyanya macaloriki pazasi kana mash-up eashoma.

• Hi-lo kuputika: Kwemaminetsi matatu, shanda pa8 kana 9 pachiyero che1-to-10 (ine gumi kuva yakazara-throttle sprint). Dzokera pasi kune yakapusa kumhanya kwemaminetsi matatu. Dzokorora ka4.
• Kudzorera reps: Wedzera zuva rinorema kune yako yevhiki uremu maitiro. Sarudza uremu hwaunogona kusimudza ka5 chete. Ita mana seti e5 reps yezvaunowanzo zvijairira.
• Kurumidza kutsemuka: Ita maviri kana matatu maminetsi gumi neshanu epamusoro-simba cardio bouts, akapatsanurwa nemaminitsi mashanu ezviitiko zviri nyore.
• 60-yechipiri kuputika: Zvisundidzire zvachose mukati mutsvuku kwemasekondi makumi matanhatu. Tora mweya wako kwemaminetsi maviri kusvika matatu. Dzokorora. Shanda kusvika gumi nemashanu.

Nepo uchifanira kurangarira zvese zvambotaurwa — genetics, chimiro chemuviri, kusimba kwekurovedza muviri - izvo zvinokanganisa mangani macalorie anopisa mumwe munhu achiita basa rakapihwa, maavhareji aya anokupa pfungwa yakajairika yekuti rudzii rwemaekisesaizi anowanzopisa macalorie akawanda.

400 kusvika 500+ Calories paAwa

• Elliptical Kudzidziswa: 575 macalorie
• Mountain Biking: 545 makorikori
• Circuit Kudzidziswa (zvakaoma, iine imwe cardio pakati pemaseti): 510 macalorie
• Cross-Country Skiing (zvine mwero): 510 macalorie
• Kukwasva (zvine mwero, zvakamira muchina): 450 macalorie
• Kushambira (freestyle laps, nyore): 450 macalorie

Makoriri mazana matatu kusvika mazana mana paawa

• Kusimudza huremu (dumbbells kana michina): 385 macalorie
• Kukwira makomo (pasina paki): 385 macalorie
• Kufamba-Jog Nguva: 385 macalorie
• Body-Sculpting Kirasi: 350 macalorie
• Kayaking: 320 macalorie
• Jazz Dance: 305 macalorie
• Simba Kufamba (nekukurumidza, 4 mph): 320 makorikori

Makore zana nemakumi matatu kusvika mazana matatu paawa

• Flamenco, Belly, kana Swing Kutamba: 290 macalorie
• Kupfura Hoops: 290 macalorie
• Gorofu (kufamba uye kutakura makirabhu): 290 macalorie
• Rebounding (jogging pane mini tramp): 290 makori
• Mvura Aerobics: 255 macalorie
• Tai Chi: 255 macalorie
• Kufamba Nokukurumidza: (3.5 mph) 245 macalorie
• Pilates (general mat workout): 160 macalorie
• Yoga (Hatha): 160 macalorie

Ongororo ye