Akawanda Sei Makorori Kushambira Kunopisa?

Zvemukati

• Zvakanakira Kutuhwina
• Akawanda Sei Makorori Kushambira Kunopisa?
• Ndezvipi Zvinhu Zvinoitika Mumakorori Eko Akapiswa Paunenge Uchishambira
• Maitiro Ekupisa Mamwe Macalorie Paunenge Uchishambira
• Ongororo ye

Kana iwe wakambosvetukira mudziva reiyo cardio Workout, iwe unoziva kungove kwakanyanya sei kushambira kunogona kunzwa kana uchienzaniswa nekumhanya uye kuchovha bhasikoro. Zvinogona kunge zvakaratidzika kunge zviri nyore pawaive mudiki uchiita pamakumbo pamusasa; izvozvi, zvinoshamisa kuti unonzwa sei mhepo mushure memaminetsi mashoma.

Zvakanakira Kutuhwina

"Kutuhwina ndeimwe yeakanakisa maekisesaizi kunze uko," anodaro Rochelle Baxter, mudzidzisi weAaptiv, AFAA certified personal trainer, uye triathlete. "Inobatsira kupisa mafuta, kuderedza uremu, kuvaka simba, nekuvandudza hutano hwese." Pasina kutaura, kushambira kwakaderera kukanganisa, kuchichiita icho chakakura sarudzo yeanoshanda kupora uye kudzivirira kukuvara.

Chikonzero kushambira kwakanakira iwe ndechekuti pese paunodhonza, kurova, kana kuita sitiroko, urikudhonza uchipesana nekumanikidza kwemvura, inova-duh - yakanyanya kuwanda kupfuura mweya.

“Izvi zvinovaka tsandanyama uye zvinopisa macalories makuru,” anodaro Baxter. "Paunenge uchipisa macalorie aya, urikugadzirawo mhasuru dzakaonda, zvinoreva kuti ucharamba uchipisa macalorie zuva rese." (Heino zvakawanda nezvesainzi yekuti kuvaka tsandanyama kunokubatsira sei kupisa mafuta.)

Akawanda Sei Makorori Kushambira Kunopisa?

Kuti uone kuti mangani macalorie aunopisa paunenge uchishambira, chekutanga unofanirwa kunzwisisa kuti masayendisiti anofungidzira huwandu hwesimba rinoshandiswa nemuviri wako panguva yekurovedza muviri. Chidimbu chinoshandiswa chinonzi MET (kana metabolic yakaenzana), uye chinoyera kuti muviri wako uri kushanda nesimba zvakadii kuzorora. Paunenge uchizeza pamubhedha (aka pakuzorora), muviri wako unopisa 1 MET, iyo yakaenzana ne1 calorie pakirogiramu yehuremu hwemuviri paawa.

Kana iwe uchiziva kuti mangani maMETs chiitiko "chinodhura," uye iwe unoziva kuti unorema zvakadini, unogona kuverenga nhamba yemakoriyumu awakapisa uchiita chiitiko ichocho. Nhau dzakanaka: Hapana masvomhu anodiwa. Iwe unogona kushandisa online Calculator, iyo inotarisa uremu hwako uye nguva yechiitwa, kuti uone zviri nyore yako calori kupisa.

Paunenge uchishambira, muviri wako unopisa chero kubva ku3.5 METs (223 makorikori paawa) uchitsika mvura pane imwe nguva kuedza; kusvika ku8.3 METs (528 macalorie paawa) yepakati-nekukurumidza, nesimba rekukambaira kukambaira; uye 13.8 METs (878 macalorie paawa) yefuruguru sitiroko. (Izvi zviyero ndezvemazana-mapaundi vakuru.)

Nekuda kwekuenzanisa, kumhanya kunofananidzwa pa7 METs (446 makorikori paawa) uye bhasikoro pa7.5 METs (477 macalorie paawa), kunyangwe iwo maMET uye macalorie ekupisa kwezviitiko izvi zvinosiyana zvichienderana nekusimba, zvakare.(FYI, dzimwe nzvimbo dzemvura senge kayaking uye simuka-paddleboarding pisa macalorie futi!)

Ndezvipi Zvinhu Zvinoitika Mumakorori Eko Akapiswa Paunenge Uchishambira

Asi usabatwa nenhamba idzodzo. Mangani macalorie aunopisa kushambira anoenderana nezvinhu zvakawanda, anodaro Bianca Beldini, DPT, murapi wepanyama, USA Triathlon-akasimbiswa murairidzi, uye akasimbiswa Schwinn Cycling murairidzi.

Muviri wako:“Munhu anorema anotoshandisa macalorie akawanda pane anorema zvishoma nekuti zvinoda simba rakawanda kufambisa muviri mukuru pane mudiki,” anodaro. (Izvo, hongu, inozotarisirwa muMETs fomula.) "Asi muviri muhombe uchagadzirawo nzvimbo pamusoro pemvura nokudaro ichigadzira kushomeka kwekudhonza. Kuwedzera kudhonza kunoreva kuti zvinotora simba rakawanda kupusha kuburikidza nemushonga, nokudaro zvichiwedzera kurova kwemoyo uye zvichikonzera kuwanda kwekorori. "

Kushambira kwako kumhanya: Kukurumidza kwaunokwanisa kushambira kunokanganisawo kupisa kwako kwekoriori. "Unononoka kushambira, simba shoma rinowanikwa, izvo zvinoita kuti mafuta apiswe mashoma," anodaro Beldini. Nokudaro, paunokurumidza kushambira, unowedzera simba raunoshandisa. Uchishandisa zvishandiso zvekushambira senge kudhonza mabhuoys, kudhonza mapaduru, maparachute, uye mabhendi, kuwedzera kuramba kana kuwedzera kudhonza kuchawedzerawo simba rako kuburitsa, kukwidza yako calori kupisa, anowedzera.

Kushambira kwako Uyezve, chokwadika, pane sitiroko pachayo. "Butterfly ndiyo inonyanya kuoma uye yakaoma zvikuru sitiroko," anodaro Baxter - ndosaka ichipisa macalorie akawanda. Paunenge uchirova sitiroko, iwe panguva imwe chete uchiita dholofini kukanda uye maoko ako ari kuuya zvizere pamusoro, izvo zvinoda chakakomba, chizere-muviri mhasuru kubatanidzwa (kunyanya mukati mako nekumusoro kumashure), anodaro. Kukambaira kunotevera mumutsara wehuwandu hwemacalorie akapiswa kushambira. "Pese paunoita sitiroko, newewo uri kurova!" anodaro Baxter. "Ndiwo musanganiswa wakakwana wekupisa macalorie makuru." Breaststroke uye backstroke zvakaenzana zvakaenzana maererano necaloric mhedzisiro. "Aya maviri anononoka kurohwa, asi unogona kupisa macalorie nenzira chaiyo," anodaro.

Ona pazasi kune zvimwe zvakatemerwa zviyero pahuwandu hwe macalorie akapisa kushambira yega yega mhando yesitiroko. .

• Kutsika mvura (zvine mwero kuedza): 3.5 METs = 223 macalorie / awa
• Backstroke: 4.8 METs = 305 macalorie / awa
• Breaststroke: 5.3 METs = 337 macalorie / awa
• Freestyle kana kukambaira (mwenje kana mwero kuyedza): 5.8 METs = 369 macalorie
• Freestyle kana kukambaira (pakati nepakati nesimba): 8.3 METs = 528 macalorie / awa
• Freestyle kana kukambaira (nekukurumidza kana nesimba rakasimba): 9.8 METs = 623 macalorie / awa
• Butterfly: 13.8 METs = 878 macalorie / awa

Maitiro Ekupisa Mamwe Macalorie Paunenge Uchishambira

Hazvina mhosva kukura kwako, kumhanya, kana kurohwa, nzira yakanakisa yekupisa macalorie akawanda uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge taita (Zvakaenderana: Maitiro eKuwana Zvakawanda Kunze Kwekushambira kwako Workouts)

"Sampuli yenguva yekuenzanisira yaizoita seiyi: 50m freestyle sprint inoteverwa nezororo remasekondi gumi apo kurova kwemoyo wako kunodzoka pasi, kuchidzokororwa kashanu zvakapetwa," anodaro Baxter. Iwo ekuyedza-kwakasimba kuyedza, pamwe nekuzorora, mutero system yako nenzira inopfuura yekudzikama kwenyika-uye sainzi inoratidza kuti HIIT inopisa 25 kusvika makumi matatu muzana macalorie, pamwe nekukanda mukati mezvekutsva, izvo zvinopisa macalorie kunyangwe mushure mekunge Workout yako yapera. (PS Iwe unogona kusanganisa makarori-anopisa nguva mukati meako ekumhanya Workout futi.)

Wagadzirira kuedza here? Nguva inotevera yaunenge uchitsvaga kupisa macalorie pasina kurova muviri wako, nyura mukati meawa maekisesaizi ekutuhwina kwese danho rekusimba.

Ongororo ye