Unogona Kudzikira Kurema nekukurumidza nekurovedza muviri pane isina Dumbu?

Zvemukati

• 1. Edza izvo: Kutsanya cardio kunogona kukubatsira kupisa mamwe mafuta
• 2. Skip it: Kudya usati waita cardio Workout kwakakosha kana iwe uchiedza kuwedzera mhasuru
• 3. Edza izvi: Unofarira manzwiro anoita muviri wako uchiita fastio cardio
• 4. Skip it: Zviitwa zvinoda simba uye nekukurumidza zvinoda kuitwa nemafuta mudumbu mako
• 5. Edza izvo: Kutsanya cardio kunogona kubatsira kana uine GI kushushikana
• 6.Chisvetuke: Une mamwe mamiriro ehutano
• Kurumidza matipi ekuti uite kutsanya cardio

Isu tinobvunza nyanzvi kune avo pfungwa pane yekutsanya cardio.

Pane chero munhu akambokukurudzira kuti ushande kunze kwedumbu risina chinhu? Kuita cardio usati kana usina kupisa nechikafu, neimwe nzira inozivikanwa sekutsanya cardio, inyaya inotyisa mune yekusimba uye yenyika yekudya.

Kufanana neakawanda maitiro ehutano, kune mafeni uye vanofungidzira. Vamwe vanhu vanopika nayo senzira inokurumidza uye inoshanda yekurasikirwa nemafuta, nepo vamwe vachifunga kuti kutambisa nguva nesimba.

Kutsanya cardio hazvireve kuti urikunamatira kune yekumira yekutsanya tsika.Zvinogona kuve zvakapusa sekuenda kunomhanya chinhu chekutanga mangwanani, wozodya kudya kwemangwanani mushure.

Takataura nevatatu vezvehutano uye vezvehutano nezvehutano nekuipa kwekutsanya cardio. Hezvino zvavaifanira kutaura.

1. Edza izvo: Kutsanya cardio kunogona kukubatsira kupisa mamwe mafuta

Kurova treadmill kana bhasikoro rakamira kwechikamu checardio usati wadya kunozivikanwa mukudzikira uremu uye madenderedzwa ehutano. Iko mukana wekupisa mamwe mafuta kazhinji ndiwo chinhu chikuru chinokurudzira. Asi izvozvo zvinoshanda sei?

"Kusava nemakoriori akawandisa kana peturu paruoko kubva kuchikafu chazvino kana pre-Workout snack zvinoita kuti muviri wako uvimbe nemafuta akachengetedzwa, ayo anova glycogen nemafuta akachengetwa," anotsanangura kudaro Emmie Satrazemis, RD, CSSD, bhodhi-rinozivikanwa mitambo nutritionist uye director director kuTrifecta.

Anonongedzera kune mashoma mashoma ayo anoratidza kushanda kunze kwemangwanani mushure maawa masere kusvika gumi nemaviri ekutsanya panguva yekurara kunogona kukutendera kuti upise kusvika pamakumi maviri muzana emafuta. Nekudaro, kune zvekare kuri kuratidza kuti zvinoita musiyano mukurasikirwa kwemafuta kwese.

2. Skip it: Kudya usati waita cardio Workout kwakakosha kana iwe uchiedza kuwedzera mhasuru

Asi ziva kuti pane mutsauko pakati pekuwedzera mhasuru uye kuchengetedza mhasuru.

"Chero bedzi uchidya mapuroteni akakwana uye uchiramba uchishandisa mhasuru dzako, zvinoratidza kuti mhasuru inochengetedzwa zvakanaka, kunyangwe mune kukwana kwekoriori," anotsanangura Satrazemis.

Imhaka yekuti, kana muviri wako uchitsvaga mafuta, maamino acids haasi anodikanwa seakachengeterwa carbs nemafuta. Nekudaro, Satrazemis inoti kupihwa kwako simba rinokurumidza kushoma, uye kurovedza kwakanyanya kwenguva refu kana kutsanya kuchizokonzera kuti upere gasi kana kuti ungangotanga kupwanya tsandanyama dzakawanda.

Uye zvakare, anoti kudya mushure mekurovedza muviri kunokutendera kuti uzadze zvitoro izvi uye kugadzirisa chero kuparara kwemhasuru kwakaitika panguva yako yekurovedza muviri.

3. Edza izvi: Unofarira manzwiro anoita muviri wako uchiita fastio cardio

Ichi chikonzero chingaite senge chisingaite, asi hazvisi zvakajairika kubvunza kuti sei tichiita chimwe chinhu, kunyangwe chichiita kuti unzwe zvakanaka. Ndosaka Satrazemis ichiti sarudzo yekuyedza yakatsanya cardio inouya pasi pane zvaunofarira. "Vamwe vanhu vanongoda kushandira kunze vasina chinhu mudumbu asi vamwe vachiita zvirinani nechikafu," anodaro.

4. Skip it: Zviitwa zvinoda simba uye nekukurumidza zvinoda kuitwa nemafuta mudumbu mako

Kana iwe uchironga pakuita chiitiko chinoda huwandu hwakakwira hwesimba kana kumhanyisa, iwe unofanirwa kufunga nezvekudya usati waita iko kurovedzwa, sekureva kwaDavid Chesworth, ACSM-yakasimbiswa yega mudzidzisi.

Iye anotsanangura kuti glucose, inova ndiyo inokurumidza fomu simba, ndiyo yakakwana mafuta anopa simba uye nekukurumidza zviitiko. "Mumamiriro ekutsanya, iyo physiology haiwanzo kuve neyakanyanya zviwanikwa zverudzi urwu rwekurovedza muviri," Chesworth anodaro. Naizvozvo, kana chinangwa chako chiri chekukurumidza uye kuva nesimba, anoti ita chokwadi chekudzidzira mushure mekunge wadya.

5. Edza izvo: Kutsanya cardio kunogona kubatsira kana uine GI kushushikana

Kugara pasi pakudya kana kunyangwe tudyo usati waita cardio kunogona kuita kuti unzwe kurwara panguva yako yekurovedza muviri. "Izvi zvinogona kunyanya kuitika mangwanani uye nemafuta ane mafuta uye chikafu chine fiber," anotsanangura Satrazemis.

Kana iwe usingakwanise kubata chikafu chakakura kana usina kana maawa maviri ekugaya zvaunodya, unogona kunge uri nani kushandisa chimwe chinhu nekukurumidza sosi yesimba - kana kuita cardio mune yekutsanya mamiriro.

6.Chisvetuke: Une mamwe mamiriro ehutano

Kuti uite cardio munzvimbo yekutsanya inoda kuti iwe uve mune hutano hwakanaka. Satrazemis inoti iwe unodawo kutora mamiriro ehutano anogona kukonzeresa dzungu kubva pakadzika kweropa kana shuga shoma yeropa, izvo zvinogona kukuisa panjodzi huru yekukuvara.

Kurumidza matipi ekuti uite kutsanya cardio

Kana iwe ukafunga kuyedza kutsanya cardio, tevera mashoma mitemo kuti ugare wakachengeteka:

• Usapfuure maminetsi makumi matanhatu ekadhiyo pasina kudya.
• Sarudza zvine mwero- kudzika-kusimba kurovedza.
• Fasted cardio inosanganisira kunwa mvura - saka gara uine hydrated.
• Ramba uchifunga muhupenyu hwese, kunyanya kudya kunovaka muviri, unoita basa rakakura mukurema kana kurasikirwa pane nguva yekushanda kwako.

Teerera kumutumbi wako uye ita izvo zvinonzwa zviri nani kwauri. Kana iwe uine mibvunzo nezve kana iwe kana uchifanira kuita fasted cardio, funga kubvunza kune vakanyoreswa dietologist, wega murairidzi, kana chiremba kuti akutungamire.