Chii Chaunodya Mushure meCardio Kuvakazve Tsandanyama

Zvemukati

• Unofanira kudya nekukurumidza zvakadii mushure mekurovedza muviri kwecardio?
• Chii chaunofanira kudya mushure mekuenzanisa cardio
• Chii chaunofanira kudya mushure meHIIT cardio Workout?
• Chii chaunofanira kudya mushure menguva refu yecardio sosi?
• Matanho anotevera

Iwe uchangopedza kumhanya, elliptical chikamu, kana kirasi yeaerobics. Une nzara uye unoshamisika: Ndeipi nzira yakanaka yekuwedzera mafuta?

Kuti uwedzere kukura kwemhasuru, zvinowanzo kukosha kudya puroteni-yakazadza tudyo pakarepo mushure mekudzidzira simba kusimbisa. Asi izvo zvaunofanira kudya mushure mechikamu che cardio zvinoenderana nerudzii rwe cardio rawakapedza, rakareba sei uye rakasimba sei chikamu chako, uye izvo zvawakadya usati wadzidzira.

Nepo cardio ichigona kuvaka diki diki yemhasuru, iwe unozofanirwa kuisa simba rekudzidzisa kuti unyatsoona kuwana mhasuru. Iyo chaiyo kubatsirwa kweiyo cardio kurovedza muviri ndeyekuti inopisa macalorie, ayo anogona kukubatsira iwe kuti uchengetedze kana kurasikirwa uremu, kana uchinge uchinge uchinge uchinge uchinge wakakodzera kudya. Kune mamwe marongero ezvekudya zvinovaka muviri aunoteedzera kuti uve nechokwadi chekuti uri kuwana zvakanyanyisa kubva pane yako yekumashure-yekuita kudya.

Unofanira kudya nekukurumidza zvakadii mushure mekurovedza muviri kwecardio?

Kana iwe ukaita isingasviki awa yecardioo pane yakaderera kana ine mwero kusimba, pamwe hauna kuzopedza zvese zvako zvitoro zvesimba retsandanyama. Simba rakachengetwa mumhasuru se glycogen, cheni yemasekemu mamorekuru. Muviri wako unoshandisa mafuta neshuga kuti ubate maekisesaizi. Kana usati wadya kana kuti waita wakareba uye / kana wakanyanya kurovedzeka kwemoyo, uve nechokwadi chekudya mukati memaminetsi makumi mana nemakumi matanhatu kuti udzore mhasuru glycogen. Izvi zvinonyanya kukosha kune avo vachange vachirovedza muviri zvakare munguva pfupi.

Heano mazano aripo kubva kuongororo yakaburitswa muRondedzero yeInternational Society yeMitambo Chikafu:

• Kana iwe wakatsanya usati wadzidzira, iwe unofanirwa kutora musanganiswa weprotein uye makabhohaidhireti nguva pfupi yapfuura yako Workout yekusimudzira mhasuru kukura. Kana usati wadya kwemaawa mana kana matanhatu usati wadzidzira, unogona zvakare kubatsirwa kubva kuchikafu cheprotein- uye chehydrohydrate mushure mekudzidzira.
• Kana iwe ukadya imwe kana maviri maawa preworkout, chikafu ichocho chingave chinokwana kusimudzira kuvaka mhasuru kunyangwe mushure mekurovedza muviri. Izvi zvinodaro nekuti mhasuru-yekuvaka amino acids yakaputsika kubva muchikafu chako inogara muropa kwerinosvika maawa maviri mushure mekudya.

Uine izvi mupfungwa, hezvino izvo zvaunofanira kudya mushure meakasiyana ekushanda kwecardio.

Chii chaunofanira kudya mushure mekuenzanisa cardio

Kana uri supplementing rako simba Kurovedza purogiramu ine mwero 30- kusvika 45 yemaminitsi mwero kuchinyanya cardio yechirongwa (akafanana 5K run kana Zumba kirasi), unofanira kufunga marambi vakarasika zvinwiwa pashure. Kunyangwe kurova kwemoyo wako kwakakwidziridzwa uye uchidikitira, yako caloric expenditure yanga ichiri yakaderera.

Mushure meiyi mhando ye cardio Workout, inwa angangoita 8 maahoridhe emvura. Inwa zvakawanda kana wanga usina kunyatsoiswa mvura usati waekisesaiza.

Unogona kutsiva coconut mvura, asi gara kure nezvinwiwa zvemitambo seGatorade iyo inopa huwandu husina basa hweshuga yekupfupika kurovedza muviri.

Chii chaunofanira kudya mushure meHIIT cardio Workout?

HIIT kurovedzwa, senge mabhaisikopu kana kirasi yebhasikoro, sanganisa mafupi mafambiro ezvese-kunze chiitiko nenguva pfupi yekuzorora. Rudzi urwu rwe cardio, rwunonzi anaerobic kurovedza muviri, ndiko kuita kwakanyanya kurovedza muviri. Iwe uchapisa akawanda macalorie kune yakapihwa huwandu hwenguva, uye iwe uchasangana nemhedzisiro yekudzoka, kana yakawandisa post-Exercise oxygen kushandiswa (EPOC).

EPOC ndiyo huwandu hweoxygen inodikanwa kudzosera muviri kunzvimbo yayo yekuzorora. HIIT zvikamu zvinomutsa yakakwira EPOC nekuti iwe unoshandisa yakawanda oxygen panguva yavo. Izvi zvinogadzira kushomeka kwakakura kutsiva post-Workout. Zvinoreva kuti iwe ucharamba uchipisa makoriori kunyangwe yako HIIT musangano wapera.

Iyo huwandu hwesimba iro muviri wako unoshanda mukati uye kunyangwe mushure mekubatira kweHIIT kwakakura. Saka izvo zvaunosimudza mafuta zvakakosha kupfuura icho chakadzikama nyika cardio chikamu chehurefu hwakaenzana. Pamusoro peanenge maawa masere emvura kana coconut mvura, sarudza chikafu chidiki nemusanganiswa weprotein uye makabhohaidhiretsi.

Sekureva kweiyo Academy yeNutrition uye Dietetics, iyo makabhohaidhireti / protein chiyero che3: 1 mune yekumashure-yekurovedza kudya kwakakodzera kune vanhu vazhinji.

Mapuroteni anobatsira kuvakazve mhasuru, nepo makabhohaidhiretsi achitsiva zvitoro zvetsandanyama glycogen. Izvi zvinowedzera simba rako.

Mienzaniso yemhando idzi dzekudya dzinosanganisira:

• puroteni zunza neimwe scoop yeprotein uye bhanana
• girazi remukaka wechokoreti
• Yechi yoghurt nema berries
• tuna pane yakazara-gorosi chingwa

Chii chaunofanira kudya mushure menguva refu yecardio sosi?

Kana iwe uri kurovedza mujaho uye uchiisa mune yakakomba cardio mamaira, iwo maawa ekurovedza muviri anoda kufunga kune refueling, futi.

Mushure mekudzidzira kwako, inwa mvura yakawanda kana kusarudza chinwiwa chemitambo nemaelectrolyte, seGatorade. Izvi zvinwiwa zvinobatsira kutsiva zvinwiwa uye sodium inorasika kuburikidza ziya.

Tevere, sarudza chidiki chidiki chine carbohydrate / protein chiyero che3: 1. Mimwe mienzaniso inosanganisira zviyo nemukaka, bhagi rine mazai, kana puroteni inovhuvhuta nemichero yakawedzerwa.

Matanho anotevera

Izvo zvaunofanira kudya mushure me cardio zvinoenderana nezvinhu zvinoverengeka, zvinosanganisira kusimba uye nguva yechikamu chako. Chinhu chakanyanya kukosha kuteerera muviri wako. Aya mazano ari pamusoro apa haazi mitemo yakasimba, asi nhungamiro yekutevera.

Kana iwe uine nzara mushure mekurovedza muviri chero kupi zvako, sarudza kudya kunovaka muviri, kwakaringana kuti uzadze uye kuzadza muviri wako.