Metabolic Kwayedza: Unofanirwa Kuiyedza?

Zvemukati

• Ongororo ye

Hapana chinhu chinoshungurudza kupfuura iyo inotyisa kurema-kurasikirwa nebani! Paunenge uchirovedza muviri nguva dzose uye uchidya zvakachena asi chiyero chisingazungunuke, zvinogona kukuita kuti ude kuzvinyudza zvese uye udzokere kumaoko anonyaradza eDiki Debbie uye chaiyo TV, kunyanya kana tichiyeuchidzwa kakawanda nezve huremu kurasikirwa kuri nyore se "macalorie mukati, macalorie kunze." Kunyange izvo zvingave zvechokwadi zvemasvomhu, hazvitauri nyaya yese, anodaro Darryl Bushard, NASM-CPT/ISSN-Sports Nutrition Nyanzvi, Certified Weight Loss Coach for Lifetime Fitness uye Precision Nutrition Certified. "Haasi iwo macalorie akakosha," anodaro, "asi zvinovaka muviri mumacalorie."

Uye pane zvakawanda zvekufunga nezvako chikafu chako. Mazhinji emamwe misiyano anogona kukanganisa kuonda, kuita, uye hutano hwese, Bushard anodaro. "Unofanirwa kutarisa zvese zvinonetsa muhupenyu hwako zvinokanganisa metabolism yako, kusanganisira yako yekurovedza muviri (urikunyanyisa here?), Nharaunda, chero kushomeka kwehutano, hutano hwepfungwa, mamiriro emanzwiro, basa, uye kushaya hope." Uye zvechokwadi une genetics rako kuti urwisane naro (Ndatenda, Tete vaMartha, neangu "chiuno chekuzvara!").

Nhau dzakanaka ndedzekuti iwe unogona kudzora zvese izvi zvinhu, zvakanyanya chikamu. Kuti unyatsonzwisisa zvaunoda kugadzirisa, iwe unofanirwa kutanga waziva kuti chii chiri kubikwa pasi pepamusoro. Iwe unogona kunzwa uine hutano hwakakwana nhasi, asi hazvireve kuti haufanirwe kune mamwe mamiriro anogona kukanganisa zvakanyanya hutano hwako mune ramangwana. Pinda kuongororwa kwemagetsi.

Metabolism yako ingori nzira iyo muviri wako unowana nayo simba kubva mukudya uye kurishandisa kukubatsira iwe kurarama hupenyu hwako. Zvinonzwika sezviri nyore, asi zvinokanganisa zvese kubva pakubereka kwako kusvika pamanzwiro ako kana uri mumwe wevanhu ivavo vanogona kudya chero chavanoda uye vasingazoregi (Isu tese tinoziva imwe avo vanhu).

Ndeipi Mamiriro eMetabolism Yako?Kuti utarise mamiriro emetabolism yako, Bushard anotanga akukurudzira "kushushikana uye kusimba" bvunzo yekupfira inoyera mazinga eDHEA (iyo hormone precursor inoraira kusimba kwako) uye cortisol ("stress hormone"). "Kushushikana ndiko kutanga kwe[nyaya yehutano] yega yega," anodaro.

Tevere kumusoro ndiko kuyedza kuyera hutano hwako hwemwoyo uye yako RMR (yekuzorora metabolic rate) - iyi inozivikanwa zvakare seyedzo yeDarth Vader nekuda kwemask inotyisa yaunofanira kupfeka. Chikamu chekutanga chebvunzo iyi chinosanganisira kumhanya pane treadmill sekombuta inoongorora yako carbon dioxide yakabuda. Mhedzisiro yacho inoratidza:

1. Sei muviri wako unopisa mafuta kuti uwane simba

2. Yako aerobic chikumbaridzo, kana iyo yakakwira mwero iyo iwe yauchiri kushanda munzvimbo yako yeaerobic, kwete anaerobic zone. Aerobic chikumbaridzo isimba raunogona kumhanya kwaro kwemaawa kumagumo.

3. Yako VO2 max, huwandu hwakawanda hweoksijeni hwaunogona kushandisa panguva yekurovedza muviri kwakanyanya kana kukuru. VO2 max inowanzoonekwa seyakanyanya kuratidza chiratidzo chemumhanyi wemuviri wemwoyo uye kutsungirira kweaerobic.

Chikamu chechipiri chiri nyore: Dzokera mukamuri ine rima uye zorora (sezvaunokwanisa nemasikisi pachiso chako) apo komputa inoongorora kufema kwako uye kurova kwemoyo kuti uone RMR yako, iyo shoma nhamba yemakoriyori muviri wako unoda kurarama.

Mhedzisiro kubva mukuyedzwa uku kusanganiswa pamwe neruzivo rweropa runogona kukupa iwe mufananidzo chaiwo wesimba rako uye kusasimba uye nezvaungaite kuti uve noutano uye, ehe, uremu.

Pakutanga ndakaodzwa mwoyo nezvandaibuda (kana magumo asvika, achange ari mapete uye ini ndichirarama, sezviri pachena handidi chikafu kuti ndirarame), asi saT Thom Rieck, nyanzvi yemetaboli uye mubati wenyika nhatu zvinyorwa, zvakandiyeuchidza, "Hapana chaicho 'chakanaka' kana 'chakaipa,' tiri kungotsvaga kwauri kuti tizive nzira yekukubatsira iwe kudzidzira kuva rockstar." Rockstar, huh? Hongu!

Mazhinji makirabhu ezvehutano ari kutanga kupa kuyedzwa kwemetabolic, saka kana uchifarira kudzidza zvakawanda, bvunza mushandi kana yako gym ine michina yakakodzera. Kana zvisiri, ivo vanogona kukubatsira iwe kuwana metabolic nyanzvi munzvimbo iyo anogona kupindura yako yese mibvunzo.

Ongororo ye