Iwe Haufanire Kuita Cardio Kuti Upere Kurema (Asi Kune Kubata)

Zvemukati

• Nei Iwe usingade Yakatsaurirwa Cardio Sessions kuti Udzike Huremu
• Iyo No-Cardio Kubata
• Wana Zvakanakisa ZveNyika Dzose
• Ongororo ye

Paunofunga nezve kurovedza muviri kunoitirwa zvakanyanya kuonda, iwe ungangofungidzira kushandisa maawa marefu pane yekutsika kana elliptical. Uye kunyange chiri chokwadi kuti kuita yakadzikama nyika cardio pamwe kuda rubatsiro nekudzikira uremu, nyanzvi dzinoti hazvina basa zvachose kana chinangwa chako chikuru kurasika kwemafuta. Muchokwadi, unogona kurasikirwa nehuremu nekungosimudza masimbi. (Hongu, chaizvo. Ingo tarisa izvi zvinorema kusimudza muviri shanduko.)

Nekudaro, izvo hazvireve kuti iwe unofanirwa kwete ita cardio. Ichi ndicho chikonzero iwe ungangoda kuisa pamberi pekudzidziswa kwesimba kana kuteura mapaundi kuri pane zvako zvekuita-asi haugone kurega kufema zvinorema zvachose.

Nei Iwe usingade Yakatsaurirwa Cardio Sessions kuti Udzike Huremu

"Cardio ndeimwe yemaitiro mashoma ekugwinya," anotsanangura kudaro Jillian Michaels, nyanzvi yehutano uye kugwinya uye mugadziri weMy Fitness naJillian Michaels app. Izvi zvinodaro nekuti unorasikirwa nehuremu nekupisa macalorie akawanda kupfuura aunodya, uye kune vanhu vazhinji kushamisika, kudzidziswa kwesimba kuri nani zvirinani pakuita izvozvo pane kudzikama kwenyika cardio.

Zvikonzero zveizvi zviri nyore nyore. Kutanga, kurovedza simba kunoshandura kuumbwa kwemuviri wako. "Kudzivisa kudzidziswa kuchakubatsira iwe kuvaka mhasuru yakawanda, iyo inosimudza metabolism yako uye kukubatsira kupisa macalorie akawanda," anotsanangura kudaro Betina Gozo, Nike Master Trainer anotarisa pakudzidziswa kwesimba. Iyo inowedzera macalorie muviri wako unopisa wega, zviri nyore kuti uremerwe uremu. Mune mamwe mazwi, kana iwe uchida kudzikira uremu, kuvaka mhasuru chinhu chakanaka. (Heino sainzi yese pakuvaka tsandanyama uye kupisa mafuta.)

Chechipiri, kuramba kurovedzwa kunoitwa mudunhu kazhinji kunopisa macalorie akawanda kupfuura akare cardio, kunyanya kana yaitwa nemakomponi mafambiro senge squats, deadlifts, hip thrusts, cleans, push presses, nezvimwe, sekureva kwaJennifer Novak, CSCS, simba uye mamiriro. nyanzvi uye muridzi we PEAK Symmetry Performance Strategies. "Kana mamwe majoini achibatanidzwa mukufamba, mhasuru zhinji dzinofanirwa kutorwa kuti dziite," anotsanangura kudaro. Izvi zvinoreva-yep-yakawanda macalorie akatsva.

Uyezve, pane iyo "afterburn" mhedzisiro inouya pamwe nepamusoro-kusimba kuramba kudzidziswa. "Paunenge uchingoita cardio-up, unenge uchishanda ne-aerobic pace uye uchingopisa macalorie kwenguva yakareba yauri kushanda," anodaro Gozo. Uine yakakwira-yakasimba kudzivisa kudzidziswa wedunhu musangano, iwe unoramba uchipisa macalorie ezuva rese, anowedzera. Ehezve, iwe unogona zvachose kuwana iyi yekubhabha kubatsirwa kubva kuHIIT, asi kune iyo mhasuru-yekuvaka mabhenefiti, iwe uchazoda kuisa inopokana nenzira yehuremu, kettlebells, kana huremu hwehuremu hwemuviri.

"Izvo zvakati, zvese izvi hazvina basa kana ukasatarisawo zvauri kudya," anowedzera Michaels. Rangarira icho chirevo: "abs inogadzirwa mukicheni?" Zvakanaka, ichokwadi. Nechirongwa chakadanwa-mune chekudya uye simba-rakavakirwa kurovedza muviri, iwe unowanzo kuve nekuona kurasikirwa kwekurema uchitsvaga.

Iyo No-Cardio Kubata

Zvino, nepo cardio isingakodzere kuonda, izvo hazvireve kuti cardio haina basa ~ mune zvese ~. IAmerican Heart Association ikozvino inokurudzira maminitsi e150 ekurovedza muviri kwepakati pavhiki (kupararira kwemazuva mashanu) OR 75 maminitsi ehutano hwemwoyo nemoyo pavhiki (kupararira kwemazuva matatu) pamwe nezvikamu zviviri zvekudzidzisa simba kwehutano hwakanaka hwemwoyo. (Chete 23 muzana yevaAmerican ndivo vanosangana izvo zvinodiwa, zvakadaro.) Ndiko nekuti kukwikwidza moyo wako kuchiri kwakakosha kuchengetedza moyo wako uine hutano.

Chinhu chacho ndechekuti: Kudzidziswa kwesimba, kana kwaitwa zvine hungwaru, kunogona kuita kuti moyo wako ukwire zvakaringana kuti uverenge sesimba rekurovedza muviri kwemoyo. (Heino chinyorwa chekushandisa nzvimbo dzekurova kwemoyo kudzidzisa kuti uwane mabhenefiti akawanda.) "Compound movements inzira huru yekuita kuti mwoyo wako urove paunenge uchiita kurovedza simba," anotsanangura kudaro Gozo. Nekuti iwe urikushanda akati wandei mhasuru panguva imwe chete, yako yemoyo kurova kuri kuzokwira. . , unogona kuwedzera kurova kwemoyo wako.

Wana Zvakanakisa ZveNyika Dzose

Saka maitiro ehutano anokurudzira sei kuenzanisa simba uye kudzidzisa cardio kana iwe uri kuyedza kudzikisa huremu? "Ndinogona kukurudzira cardio chete pamazuva ako ekuzorora," anodaro Michaels. "Semuenzaniso, kana ukasimudza kana pavhiki uye uchida kuwana rimwe kana maviri mamwe madikita mukati - asi zvakadaro tendera mhasuru dzako nguva yekudzoreka - apa ndipo apo cardio inenge yakanaka."

Unoda kuona kuti urikurova chiyero chakakurudzirwa chekadhiyo usati wambotsika tsoka pachigadziko? Chitima chehuremu mumatunhu, anotsanangura. "Fambisa kubva pachiitwa chimwe uchienda pane chinotevera uchiteedzana nekukurumidza kuti moyo wako ukwire. Ini pachangu ndinowedzera nguva yeHIIT mudunhu rega rega kuti ndiwedzere kuwedzera."

Iri zvakare zano rakanaka kusarudza masimbi ako zvine hunyanzvi. "Edza kuisa zviyero uye kuramba izvo zvinokutambudza kune ako mashoma ekupedzisira reps, kana zvikasadaro unogona kunge usiri kuwana zvizere mabhenefiti," anodaro Gozo. "Haumbodi kuti zviremu zvive nyore kufamba kune 15 + reps. Unoda kuti 'resistance' ivepo kuti shanduko iite."

Iyo chete cardio caveat? Kana iwe uchidzidzira chimwe chinhu chakanangana nemutambo (sehafu-marathon kana triathlon) ipapo iwe uchafanirwa kuita yakatsaurirwa cardio workouts, anodaro Michaels.

Zvakadaro, Michaels anonyatsotevera zano rekutarisa kwakawanda kuyedza kwako pane ipfupi yekupokana-yakavakirwa mashandiro pamusoro penguva refu dze cardio. "Kudzidza mushure mekudzidza kwatiratidza kusimba kwepamusoro, nguva shoma yekushanda ndiyo inonyanya kushanda kune hutano hwakakwana, hutano hwemwoyo, hutano hwemapfupa, kuchengetedza tsandanyama, metabolism nezvimwe." Unoda kupa iyi mhando yekurovedza muviri edza? Tarisa uone iyi kettlebell cardio Workout.

Ongororo ye