Unofanira Kuve Uchiita Fasted Cardio?

Zvemukati

• Chii Chinotsanya Cardio, Chaizvoizvo?
• Iwo Nheyo dzeKutsanya Cardio Workouts
• Zvakanakira Fasted Cardio
• The Cons of Fasted Cardio
• Saka, Inotsanya Cardio Yakakosha Izvo Here?
• Ongororo ye

Kana iwe uri chero chinhu sesu, wako IG feed ane yakakwira-vhoriyamu ye fitspirational belfies, smoothie mbiya, uye (munguva pfupi yapfuura) inodada muviri bvudzi pics. Asi pane chimwe chinhu vanhu vanofarira kutaura (kwete, kuzvirova dundundu) pamusoro pemapuratifomu avo enharaunda: kutsanya cardio kurovedza. Asi chii chinonzi fasted cardio, uye zvinonyatsouya nechero zvikomborero here? Heino dhiri.

Chii Chinotsanya Cardio, Chaizvoizvo?

Padanho rekutanga, kutsanya cardio kunosanganisira kuwedzera kurova kwemoyo wako pasina noshing pane pre-workout chikafu kana snack zvisati zvaitika. Kutsanya kwe cardio fanatics vanoti iko kuita kunowedzera mafuta ako ekupisa. Asi, zvakasikwa, unogona kushamisika kana kushanda kunze kwedumbu risina chinhu kwakanaka (uye kwakachengeteka!) Pfungwa kana kungoita maitiro anonzwika semutemo.

Iwo Nheyo dzeKutsanya Cardio Workouts

Chekutanga zvinhu kutanga: Unotora nguva yakareba sei usina chikafu kuti yako Workout ifungidzirwe se "yakatsanya"?

Kazhinji, maawa masere kusvika gumi nemaviri, anodaro nyanzvi yezvemitambo Natasha Trentacosta. MD, weCedars-Sinai Kerlan-Jobe Institute muLos Angeles. Asi kune vamwe vanhu, zvinogona kungova maawa matatu kusvika matanhatu chete, zvinoenderana nekukurumidza kuri kuita system yako yekugaya uye chikafu chakadii chawakadya pakudya kwako kwekupedzisira. "Kana muviri uchinge wamira kugadzira uye kuputsa chikafu, insulin yako yakaderera uye hapana mafuta (glycogen) anotenderera muropa rako," anodaro Dr. Trentacosta. Nekuda kweizvozvo, muviri wako unofanirwa kuenda kune imwe sosi yesimba - kazhinji mafuta - kukupa simba kuburikidza nekurovedza muviri.

Kazhinji, kutsanya cardio kunoitika mangwanani (mushure mekutsanya kweusiku). Asi mamiriro ekutsanya anogonawo kuwanikwa gare gare muzuva (somuenzaniso, kana uri kutsanya kwenguva pfupi kana kusvetuka masikati), anodaro nyanzvi yezvekudya zvemitambo yemitambo Kacie Vavrek, M.S., R.D., C.S.S.D., weThe Ohio State University Wexner Medical Center.

Vagadziri vemuviri vanga vachishandisa yakatsanya cardio senge mafuta-kurasikirwa maitiro kweanopfuura makore, uye wenguva dzose ejimi goers vanga vachangobva kuitora futi. Asi iwe unogona kunge uchiita kutsanya cardio workouts kare usingazvizive. Nehunyanzvi, chero nguva iwe yaunonanga wakananga kumangwanani-mangwanani kurovedza usina kudya chekutanga, urikuita yekutsanya yekurovedza muviri. (Yakabatana: Maitiro Ekumuka Kwakakurumidza kuitira Mangwanani Workout, Zvinoenderana neVakadzi Vanozviita na4 AM)

Zvakanakira Fasted Cardio

Kana chinangwa chako chekutanga kudzikisa huwandu hwemafuta emuviri wako uye kuenda kwako kubasa kwakadzikira- kusvika pakati- kusimba cardio, fastio cardio inogona kupa zvimwe zvakanaka. "Kutsvagurudza kunotsigira kuti uchapisa mafuta akawanda kana uchimhanya munzvimbo yakatsanya kupfuura apo muviri wako usina kutenderera zvinovaka muviri zvekushandisa simba," anodaro Dr. Trentacosta. Semuenzaniso, imwe ongororo diki yakawana kuti kana vanhu vakamhanya pachitsiko chekutsanya, vakapisa 20 muzana yemafuta akawanda kana vachienzaniswa nevaya vakadya kudya kwemangwanani.

Sei? Kana iwe usina simba rinowanikwa zvirinyore kubva kuchikafu, muviri wako unofanirwa kutarisa kumwe kunotsvaga, Dr. Trentacosta.

"Kutsanya cardio kunogona kushanda mukuita kuti muviri ubatsire kupisa mafuta akasindimara kune mumwe munhu ave achishanda nguva dzose kwechinguva," anobvumirana nechiropractic chiremba uye mudzidzisi wesimba akavimbiswa Allen Conrad, B.S., D.C., C.S.C.S. Verenga: Newbie vanodzidzira havafanirwe kuzviedza. Izvi zvinodaro nekuti vanhu vanga vachishanda kunze kwechinguva vanowanzoziva miganhu yavo uye vanonyanya kubata nemiviri yavo, anotsanangura.

Asi izvo zvingangodaro zvikomborero zvekutsanya cardio hazvirevi kune kuchinja kwemuviri. Nepo kumhanya usina chinhu kunogona kuita kuti unzwe usimbe pakutanga, nekufamba kwenguva, muviri wako unozochinja kuti uve unoshanda pakupisa mafuta ehuni. Conrad anoti izvi zvinogona kubatsira kana ukashanda kwenguva yakareba kupfuura maminetsi makumi matatu panguva imwe, kana kana kupfuura pasvondo (sevamhanyi vanotsungirira kana triathlon-ers). Muchokwadi, tsvagiridzo yakaburitswa muZvinyorwa zveApplied Physiology kuenzanisa vanhu vakatsanya nevanodyiswa mukati memavhiki matanhatu vakawana kuti, pavanenge vachidzidzira panguva imwechete, avo vaigara vachidzidzira mumamiriro ekutsanya vakaratidza humwe huri nani mukutsungirira kwavo kwekuita basa rekuita zvichienzaniswa nevaya vasina kudzidzira vasati vadzidziswa.

Zvichida chimwe chezvikonzero zvikuru zvinoita kuti vanhu vashande vasina chinhu mudumbu ndechekuti kusvetuka chikafu chisati chaitwa kana snack zvinoreva mamwe mashoma anokosha ezzz. Kurudziro yakajairika ndeyekumirira kwemaminitsi makumi matatu mushure mekudya kuti ushande kunze - uye ndizvozvo kana uchingove nebhanana kana chidimbu chechigunwe chine nati bota (uye kwete, iti, matatu-mazai omelet nebhekoni). Kudya chikafu chemangwanani chakakura usati warova gym mangwanani inzira iri pachena yeGI kushushikana. Iyo nyore kugadzirisa: Kumirira kudya kusvikira mushure Workout yako. (Zvakafanana: Zvokudya Usati Waita Basa uye Nguva Yekuzvidya)

The Cons of Fasted Cardio

Iwo mabhenefiti ekutsanya cardio anogona kuita seanovimbisa, asi hechino chinhu: Nepo muviri wako Chivabvu tendeukira kunzvimbo dzinochengeterwa mafuta mune yako adipose tishu yesimba, haina rusarura panowana simba kubva, anodaro Dr. Trentacosta. Izvi zvinoreva kuti muviri wako unogona kuputsa mhasuru yako matishu ehuni. Ugh.

Vavrek anobvumirana, achiwedzera kuti panzvimbo pekushandisa mafuta kubva kune yako adipose tishu, muviri wako unogona kushandisa protein inogadzira yako nyama yemhasuru semafuta. Muchokwadi, kumwe kuongorora kwakawana kuti awa rimwe chete rakadzikama cardio munzvimbo yekutsanya kwakakonzera kuwanda kwehuwandu hwekuparara kweprotein mumhasuru, zvichienzaniswa neasina kutsanya cardio. Vatsvakurudzi vakagumisa kuti kuita zvemitambo yemoyo nekutsanya kunogona kusasarudzo yakanaka kune vanhu vari kutsvaga kuwana kana kuchengetedza tsandanyama. (Zvakabatana: Zvese Zvaunoda Kuziva Nezve Kupisa Mafuta uye Kuvaka Tsandanyama)

Pakupedzisira, kana muviri wako uchipisa mafuta kana kuputsa tsandanyama zvinoenderana nerudzii rwekurovedza muviri kwauri kuita, anodaro Jim White, RDN., ACSM kurovedza muviri physiologist uye muridzi weJim White Fitness uye Nutrition Studios. "Pfungwa ndeyekugara pakati pe50 uye 60 muzana yechinangwa chako chemoyo, icho chaunogona kuita uchifamba, kumhanya zvishoma, elliptical jaunt, kana iyo yoga kirasi." Kana kurovedza muviri kuri nyore, muviri wako unowedzera kushandisa mafuta.

Kune rimwe divi, kurovedzwa pamwero wepamusoro wemoyo uye kusimba kunoda makabhohaidhiretsi esimba rinokurumidza. Pasina ivo, iwe ungangonzwa kuneta, kushaya simba, kurwadziwa, uye kunyangwe kusvotwa kana musoro wakareruka. (Ndicho chikonzero chakafanana keto-dieters vangangoda kufungisisa maitiro avo ekurovedza muviri vachiri pahurongwa hwemafuta akawanda.)

Dudziro: Kana iwe uri munzvimbo yekutsanya, usaite HIIT, boot camp, kana CrossFit makirasi, anodaro White - uye zvirokwazvo usasimbise chitima. Kana iwe ukasimudza masimbi uchitsanya, hauzove nesimba rekusimudza kune zvaunogona. Pakupedzisira, hausi kuwedzera mabhenefiti ebasa rako. Pakuipisisa, unogona kupedzisira wakuvara, anodaro White.

Izvo zvakati, chero kusimba kana rudzi rwekurovedza muviri, Vavrek anoyambira pamusoro pekutsanya cardio. "Kushanda munzvimbo yekutsanya haisi yako sarudzo yakanaka yekurasikirwa nemafuta." Icho chikonzero: Kusave-wakakwenenzverwa kunogonesa iyo simba iwe yaunogona kuunza kune yekurovedza muviri, uye yakakwira-yakasimba kudzidziswa kwakaratidzwa kukubatsira iwe kupisa mamwe mafuta uye macalorie mumaawa makumi maviri nemana mushure mekubatira kweHIIT pane kudzikama-kumhanya run. Izvi ndezve zvakawanda zvekuita pamwe huwandu hwekirori hwakatsva panguva yeHIIT iri kukwirira zvakanyanya, saka muviri wako uri kuzopisa zvese carbs nemafuta panguva yekukurumidza, kwakanyanya kushanda. Uyezve, chidzidzo chekare chakawana kuti kumedza carbs usati washanda kunze kunowedzera iyo post-exercise afterburn effect kupfuura iyo yekutsanya nyika.

Saka, Inotsanya Cardio Yakakosha Izvo Here?

Pamwe. Humbowo hwakasanganiswa, saka, pakupedzisira, zvinouya kune zvaunoda iwe pachako uye zvinangwa.

"Kune vanhu chaivo vanochida. Muchidimbu, nekuti chimwe chinhu chitsva, uye, muchidimbu, nekuti chinongoshanda nemuviri wavo," anodaro White. Kana iwe uri wekurovedza mangwanani uye usingade kudya usati watanga kubuda ziya, zvingave zvakakodzera kuti uzviedze.

Kana iwe ukasarudza kutsanya, ita shuwa yekudya mushure mekudzidzira kwako, anodaro. Kwake kuenda-kuPB & J smoothie, asi kune matani epashure-pabasa rekudya mabikirwo anotakura iro rakakodzera combo ye carbs uye mapuroteni. Yambiro yakanaka: Unogona kunge uine nzara kupfuura zvakajairwa.

Izvo zviri kutaurwa, kutsanya cardio pamwe haisiyo yakanyanya kunaka sarudzo kune vakawanda. "Vanhu vazhinji vanoneta nyore nyore kana kurova madziro mukushanda kwavo vasina mafuta. Vamwe vanogona kutobatwa nedzungu," anodaro Dr. Trentacosta. (Ndokusaka Conrad achisimbisa kukosha kwekutaura nemubatsiri wezvehutano usati wacheka mafuta ako ekutanga-kuita.)

Kana kushanda kunze kwekurembera kusiri kwako, kune zvakawanda zveimwe, nzira dzinoshanda dzekupisa mafuta.

Ongororo ye