Kuita Kwemuviri Kunopisa Mashoma Macalorie pane Zvaungafunga, inodaro Tsvagiridzo Itsva

Zvemukati

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Unyanzvi hwakajairika (uye yako smartwatch) inoratidza kuti kushanda kunze kuchakubatsira iwe kupisa mamwe mashoma macalorie. Asi tsvakiridzo itsva inoratidza kuti handizvo chaizvozviri nyore.

Chidzidzo chakaburitswa mu Yazvino Biology wakawana kuti, kana iwe uchirovedza muviri, muviri wako unogona kupisa macalorie mashoma mukati mekusara kwezuva kupfuura zvaizotarisirwa - kunyanya, ingangoita 28 muzana zvishoma.

Unoda rumwe ruzivo? Fair.

Pachidzidzo ichi, vatsvakurudzi vakaongorora data kubva kuvakuru ve1,754, vachinyatsotarisa kuti mangani macalorie avakapisa pakutanga (aka basal simba rekushandisa kana basal metabolic rate, iyo, nhamba yemakoriyumu anodiwa nemuviri wako kuti ungoshanda) uye mangani macalorie. vakapisa hombe masikati. Vatsvagiri vakabva vabvisa yavo yepasirosi metabolic chiyero kubva kune yavo yakazara macalorie akatsva, uye vakafunga kuti mangani macalorie vanhu vakapiswa kubva mukurovedza muviri uye zvakajairika chiitiko (sekufamba, kushanda, nezvimwewo). Iyo nhamba yakazofananidzwa nenhamba yemakoriyori ayo vanhu dzidziso vaifanirwa kunge vakapisa (zvinoenderana nemafomura akagamuchirwa ekufungidzira kupisa koriori) zvichibva pesimba ravo rekushandisa simba uye zviitiko nemabasa avakaita musi iwoyo. (Zvakabatana: Zvaunoda Kunzwisisa Nezve Kuekisesaiza uye Calorie-Burn)

Nepo munhu wese metabolism uye calorie-kupisa kugona kwakasiyana zvishoma, vaongorori vakawana kuti, zvakazara, ingangoita 72 muzana yemakoriyori akapiswa nevanhu kubva mukurovedza muviri uye chiitiko chakajairika chakashandurwa kuita mamwe macalorie akapiswa zuva iroro. Hakusi kuti maekisesaizi avo "haana kuverenga" asi kuti, miviri yavo "yakaripa" yekuwedzera simba rekuita maekisesaizi nekudzikisa mari yavo yebasal simba apo vanga vasingashande, saka vanopisa macalorie mashoma pakuzorora. (FYI, ingangoita maminetsi makumi matatu ezvienzaniro zvemuviri pazuva zvinokurudzirwa kune wepakati munhu mukuru, sekureva kweMayo Clinic.)

Semuenzaniso, ngatitii yako basal energy expenditure ingangoita chiuru nemazana mana emakoriori / zuva, iwe unopisa mazana mazana emazana macalorie pamaminetsi makumi matatu, uye iwe unopisa mamwe mazana manomwe emakori kuita mamwe mabasa akasiyana siyana ezuva, sekubika, kuchenesa, kufamba , uye kushanda. Zvinoenderana nevakatsvagurudza mhedzisiro, kunyangwe hazvo, dzidziso, iwe uchifanira kunge wakapisa mazana maviri nemazana mana emakoriori ezuva, unogona kunge wakangopisa chete makirogiramu 1,728 - 72 muzana yehuwandu hwakatarisirwa.

Nei izvi zvingave zvichiitika, zvakadaro? Zvinoita sekuti iyi inogona kunge iri yakasara yefiziological siki kubva kune yedu wayyyy mazuva ekutanga - uye zvese zviri muzita rekuchengetedza simba. "Zvichida, muripo wakadaro ungadai wakaenderana nemadzitateguru edu nekuti wakaderedza simba rekudya nekudaro wakaderedza nguva inodiwa yekudya, zvakanakira izvo zvinogona kusanganisira kudzikisira kubatwa," vakanyora vaongorori. Uye hachisi chinhu chiri muvanhu chete. "Vaviri vanhu nemhuka vanogona kupindura kune rakakura simba riri kushandiswa pachiitiko kwenguva yakareba nekuderedza simba rinoshandiswa pane mamwe maitiro," vakanyora.

Vatsvakurudzi vakawanawo kuti kuumbwa kwemuviri wemunhu (chiyero chemafuta emuviri kune asiri mafuta) akaita basa, zvakare. Muvanhu vane huwandu hwemafuta emuviri, miviri yavo yaiwanzo "kubhadhara" kuchengetedza simba uye kupisa macalorie mashoma pakupera kwezuva zvichienzaniswa nevaya vane mazinga emafuta emuviri - mune dzimwe nguva, kusvika ku50 muzana zvishoma. Vatsvakurudzi vanocherechedza kuti hazvina kujeka kuti chii chiri chikonzero uye mhedzisiro: Chero vanhu vanowanzo kuwana mafuta nekuti miviri yavo iri nani "energy compensators" kana miviri yavo inova zvirinani "simba rinoripa" nekuti vane mafuta emuviri akawanda.

Zvose izvozvo kunyatsoratidza> zvakawanda zvokutora kana uri kuedza kuderedza uremu kana kuverenga macalorie akapiswa nokuda kwechimwe chikonzero (zvakadai sokudzidzira makwikwi kana rudzi), asi pane zvinhu zvishoma zvinokosha zvokuchengeta mupfungwa. Imwe ndeyekuti iwe uchiri kupisa makorikori paunenge uchishanda - uye zvechokwadi zvakanyanya kupfuura dai wanga usingaite zuva rese, anodaro Albert Matheny, RD, co-muvambi weSoHo Strength Lab, Promix Nutrition, uye ARENA. Kunyange zvazvo zvingasava zvakanyatsoita sezvakaratidzwa pachiratidziro chetsika yako, iwe uchiri kubuda pamusoro pekuvandudza hutano hwako, kunyanya kana ukabatanidza basa rako renguva dzose nekudya kunovaka muviri.

"Hapana chimwe cheizvi chingashora chokwadi chekuti kurovedza muviri mukati uye kwega, zvisinei nehukuru hwemuviri, kunoderedza zvese-zvinokonzeresa uye kufa kwemoyo uye hutachiona," anodaro Jim Pivarnik, Ph.D., purofesa we kinesiology paMichigan State University. Mune mamwe mazwi, kurovedza muviri kunogona kubatsira kudzikisa njodzi yako yehutano hwakakomba senge chirwere chemwoyo, mhando 2 chirwere cheshuga, uye mamwe marudzi ekenza. Pasina kutaura nezvazvo zvinogona kubatsira kusimbisa mapfupa ako uye mhasuru (izvo zvinobatsira kudzivirira kukuvara), kudzikisa njodzi yako yekushushikana, uye kuwedzera mikana yekuti unorarama kwenguva yakareba. (Nechekuita: Mabhenefiti Makuru Epfungwa uye Mumuviri Wekushanda kunze)

Ehe, zvine musoro kuti iwe ungade kuwedzera izvo zvaunowana kubva mukushanda kwako. Kana koriori ichipisa uye uremu chiri chinangwa chako, iri zano rakanaka kutarisa kuzviita zvinoshandisa mapoka makuru emhasuru, anodaro Matheny. "Chero nguva yaunogona kutsigira huremu hwemuviri wako, kwete kugara pamushini, uye kuita majoini akawanda ekufamba kwakanaka," anodaro. Pasina kutaura, mhasuru inopisa akawanda macalorie pazororo pane mafuta, saka nekuvaka mhasuru yakawanda, urikumisikidza muviri wako kuti upise macalorie kunyangwe paunenge usingaite chinhu (kunyangwe zvisina kujeka kuti izvozvo zvingabatana sei neiyi simba remubhadharo chiitiko ).

Kunyanya, Matheny anokurudzira kuita HIIT kurovedza muviri, izvo zvinoshanda chaizvo kana koriori kuburitsa iri chinangwa chako, anodaro. HIIT workouts inogonawo kukonzera chimwe chinhu chinonzi "afterburn effect" kana kuti yakawandisa post-exercise oxygen kushandiswa (EPOC), iyo inotaura kuti muviri wako unoramba uchipisa macalorie mushure mekuita zvakanyanya (seHIIT) sezvaunoedza kudzokera kune yekutanga. (Zvakare, hazvizivikanwe kuti mhedzisiro iyi ingabatana sei nezvakaonekwa nevaongorori muchidzidzo ichi sezvo vasina kufunga kuti mashandiro akasiyana sei akachinja mhedzisiro yemagetsi.)

Kuita maekisesaizi kunogona zvakare kuve nekukanganisa kwakanangana neako uremu hwezvinangwa, anodaro Audra Wilson, MS, RD, bariatric dietitian paMetabolic Health uye Nzira Yekuremerwa Kupera Simba Center kuDelnor Hospital. "Inogona kusimudzira manzwiro ako, ayo anogona dzimwe nguva kubatsira kune vanhu vanowanzo kudya kuti vakwanise kunetseka kana nemamiriro ezvinhu," anotsanangura kudaro. "Inogona kuvandudza kunaka kwekurara, izvo zvinoreva kuti iwe unogona kunge usingasviki kune chimwe chikafu kuti uedze kusimudza simba rako."

Wilson anosimbisawo kukosha kwekuita "shanduko yemararamiro" kudya zvine hutano uye kurovedza muviri nguva dzose kudzikira uremu - uye, zvakanyanya kukosha, hutano hwakazara. "Zvinhu zviviri izvi zvinofambidzana," anodaro.

Kunyangwe iwe uchipisa makirori mashoma pamagumo ekurovedza muviri kupfuura zvaungafunge, kugara wakashanda kwenguva refu unozvirumbidza mibairo yakanakisa - kune ese ako pfungwa nemuviri wako.

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