Kuyang'ana Moona Mtima Masamu a Kalori, Chida Cha Minofu, ndi Zotsatira Zomwe Mungathe Kuziyembekezera
TL;DR:Inde, makina opalasa ndi othandiza kwambiri pochepetsa thupi, chifukwa amawotcha pafupifupi ma calories 260-500 pa mphindi 30 kwa munthu wolemera mapaundi 155 pomwe amadya pafupifupi 85 peresenti ya minofu ya thupi ndikusunga mafupa. Makina okha sachepetsa mafuta, chifukwa zakudya zimachotsa mphamvu zambiri zomwe zimawononga sabata iliyonse. Kupalasa kwapakati kumawonjezera kutentha komwe kumatenga maola ambiri pambuyo pa masewera olimbitsa thupi, zomwe zimapangitsa kuti magawo afupiafupi olimba akhale opindulitsa kuposa omwe ndi osavuta. Kupita patsogolo kwenikweni kumakhala pa 0.5-1 kg pa sabata pamene kupalasa kumaphatikizidwa ndi dongosolo labwino lodyera, ndi kuyenda mwachangu koyambirira. Magawo atatu kapena anayi a mphindi 25-40 pa sabata amaposa masewera olimbitsa thupi amodzi achangu a sabata nthawi iliyonse.
Kodi Kupalasa Mabwato N'kothandiza Bwanji Pochepetsa Kunenepa?
Yankho lalifupi: kupalasa bwato ndi chimodzi mwa zida zabwino kwambiri zochepetsera mafuta m'nyumba zomwe mungagule, ndipo yankho lalitali likufotokoza chifukwa chake. Munthu wolemera makilogalamu 155 amayaka kwambiriMa calories 260 mu mphindi 30 zokwera bwato pang'ono ndi ma calories pafupifupi 500 mu mphindi 30 zokwera bwato mwamphamvu, malinga ndi matebulo ochita masewera olimbitsa thupi ofalitsidwa ndi Harvard Health Publishing. Okwera olemera amatentha kwambiri, okwera opepuka amachepa, ndipo manambala amakwera mwachangu nthawi zina akangolowa m'chithunzichi.
Chomwe chimapangitsa kupalasa bwato kukhala kwapadera si nambala imodzi yokha. Ndi kuphatikiza kwake: kulimbitsa minofu ya thupi lonse, mphamvu yochepa, komanso mtengo wa ma calories womwe umafanana ndi momwe mumagwirira ntchito mwakhama.Chifukwa chakuti kukwapula kumakopa miyendo, msana, pakati, ndi manja motsatizana, kukoka kulikonse kumasuntha minofu yambiri kuposa sitepe, kukwapula ndi pedal, kapena kutsetsereka kwa elliptical.Kugwira ntchito kwa minofu yambiri kumatanthauza mphamvu zambiri zomwe zimafunika, zomwe ndi momwe mafuta amatayira.
Ndakhala zaka khumi ndi ziwiri ndikugulitsa mabwato, njinga, ndi ma elliptical ku malo ochitira masewera olimbitsa thupi ku Europe ndi North America, ndipo ndawona momwe zinthu zimachitikira: anthu omwe amapalasa nthawi zonse kwa miyezi itatu amasintha mawonekedwe awo, ndipo anthu omwe amapalasa mosasamala sasintha kwenikweni. Zipangizo sizimasiyana kawirikawiri. Kapangidwe ka maphunziro ndi. Nkhaniyi ikufotokoza umboni, zolakwika zomwe zimachitika kawirikawiri, komanso ndondomeko yothandiza ya sabata iliyonse yomwe mungayambe usikuuno.
Kodi Manambala a Ma calorie Omwe Amakwera Pamadzi Amachokera Kuti?
Ziwerengero za ma calories pa kupalasa bwato zimachokera ku metabolic equivalent (MET), zomwe zimayesa kuchuluka kwa zochita zomwe thupi lanu limagwira ntchito molimbika kuposa kukhala chete.Koleji ya Zamankhwala Zamasewera ku Americachowerengera chimapatsa mtengo wa kupalasa bwato kosasuntha7.0 METs pa khama lochepa ndi 8.5 METs pa khama lamphamvuMET imodzi ya munthu wolemera mapaundi 155 ndi pafupifupi ma calories 70 pa ola limodzi, kotero kupalasa pang'ono kumakhala ndi ma calories pafupifupi 490 pa ola limodzi ndipo kupalasa mwamphamvu kumakhala ndi ma calories pafupifupi 595 pa ola limodzi pa liwiro la makinawo.
| Makina kapena Ntchito | Pakati (mphindi 30) | Wamphamvu (mphindi 30) | Mphamvu Yogwirizana |
|---|---|---|---|
| Makina opalasa | ~260 cal | ~500 cal | Zochepa kwambiri |
| Njinga yoyimirira | ~260 cal | ~390 cal | Zochepa kwambiri |
| Zojambulajambula | ~324 cal | ~432 cal | Zochepa |
| Kuyenda pansi (3.5 mph) | ~149 cal | N / A | Zochepa |
| Kuthamanga (6 mph) | ~355 cal | N / A | Pamwamba |
Mtengo wa munthu wolemera mapaundi 155 pa mphindi 30, kutengera tchati cha kalori cha Harvard Health Publishing. Magulu amphamvu akuwonetsa khama lalikulu lokhazikika.
Onani zomwe tebulo likuwonetsa: mukachita khama pang'ono, kupalasa bwato ndi kukwera njinga kumatentha mofanana, koma mukachita khama kwambiri kupalasa bwato kumapita patsogolo ndi ma calories pafupifupi 110 pa theka la ola.Chifukwa chake ndi fizikisi yosavuta, chifukwa thupi lapamwamba limagwira ntchito pambuyo pa kutopa kwa miyendo, kotero kupalasa mwamphamvu kumatha kukhala ndi mphamvu zambiri kuposa cardio yokha ya miyendo.Ma calories 110 owonjezera, obwerezedwa katatu kapena kanayi pa sabata, amakhala pafupifupi ma calories 1,500 pamwezi a bonasi yocheperako kuchokera pa nthawi yomweyi.
Ngodya Yokhala ndi Minofu: Kupalasa Kumateteza Kagayidwe Kanu ka Metabolism Pamene Mukuchepetsa Thupi
Kuchepetsa thupi sikungokhudza kuchotsa ma calories okha, chifukwa ma calories sali ofanana ndi ena pankhani ya kapangidwe ka thupi. Kuchepetsa thupi pogwiritsa ntchito cardio kumawotcha mafuta ndi minofu pamodzi, ndipo kutaya minofu kumachepetsa kagayidwe kanu ka thupi komwe kamapuma, zomwe zimapangitsa kuti kilogalamu yotsatira ikhale yovuta kuposa yomaliza. Kupalasa bwato kumapewa msampha umenewo chifukwa ndi masewera olimbitsa thupi a cardio omwe ali ndi mphamvu yolimbana ndi kutopa: kukwapula kulikonse kumakankhira katundu weniweni, ndipo minofu imayankha katunduyo pogwira minofu yawo.
Pafupifupi 85 peresenti ya minofu ya mafupa ya thupi imagwira ntchito mu stroke, zomwe zimapangitsa kuti ikhale yofanana ndi masewera olimbitsa thupi amphamvu kuposa masewera olimbitsa thupi a cardio.Miyendo imayendetsa, zogwirira zapakati, zokoka kumbuyo, ndi manja zimatha, kotero thupi limalandira chizindikiro chosamalira kuti minofu ikhale yowonda pomwe kusowa kwa ma calories kumagwira ntchito yake pamafuta osungidwa. Mwachidule, opalasa bwato nthawi zambiri amatuluka mu gawo lochepetsa thupi ngati akuoneka olimba m'malo mochepa thupi, ndipo kagayidwe kawo ka thupi kamakhala kokwera kuposa momwe kangachitire pambuyo pa kusowa komweko komwe kumamangidwa poyenda okha.
Maganizo anga oona mtima, opangidwa ndi kutsatira makasitomala kwa zaka khumi: uwu ndiye mwayi waukulu kwambiri womwe anthu ambiri omwe amadya bwato amakumana nawo kuposa makina opumira. Sikelo ingayende mofanana, koma galasi limafotokoza nkhani yabwino kwambiri.
Zotsatira za Kuwotcha: Chifukwa Chake Misonkhano Yaifupi Yovuta Imagwira Ntchito Kwambiri Yosavuta
Kuchita masewera olimbitsa thupi kumawotcha ma calories panthawi ya maphunziro, ndipo gawo limenelo ndi losavuta kuliyeza. Chomwe anthu ambiri amaphonya ndi gawo lomwe limachitika pambuyo pake, pamene thupi limabwezera ngongole ya mpweya ndikukonzanso minofu yomwe yangotsala pang'ono kupsinjika. Kuwotcha kochedwa kumeneku, komwe kumatchedwa excess post-exercise oxygen consumption (EPOC), ndi kochepa pambuyo poyenda movutikira komanso kopindulitsa pambuyo pa nthawi.
Ndemanga yotchulidwa kwambiri ndiBoutcher (2011) mu Journal of Obesityanatsimikiza kuti kuchita masewera olimbitsa thupi mwamphamvu kwambiri kumapangitsa kuti mafuta achepe kwambiri kuposa kugwira ntchito mokhazikika pamtengo wofanana kapena wotsika wa mphamvu zonse.Popeza kuti nthawi zina thupi limavutika ndi mpweya woipa, kagayidwe kachakudya kamakhalabe kokwera kwa maola angapo pambuyo pake, zomwe zimawonjezera pafupifupi 6-15 peresenti ya mphamvu yonse yomwe imagwiritsidwa ntchito panthawiyi.Pa gawo la ma calories 400, bonasi imeneyo ndi ma calories 24-60, ochepa pa gawo lililonse koma amawonjezeka chaka chonse cha maphunziro.
Kumasulira kothandiza n'komasuka: mzere wa mphindi 24 ukhoza kugwira ntchito bwino kuposa mzere wa mphindi 45 wosavuta kuti muchepetse mafuta. Simukusowa nthawi yochulukirapo; muyenera kukhala ndi chidwi chochulukirapo mkati mwa nthawi yomwe muli nayo.
Kupitirira Muyeso: Tsatirani Kupita Patsogolo Kosanama
Chigambachi ndi chida chopanda mphamvu, ndipo kupalasa kumachipangitsa kuti chikhale chopanda mphamvu kwambiri, chifukwa thupi lomwelo limatha kuwonjezera minofu ndikutaya mafuta pamene chiwerengerocho sichikuyenda bwino. Aliyense amene akufuna kupalasa kuti achepetse thupi ayenera kutsatira zizindikiro zinayi zabwino.
- Nthawi yogawanitsa mamita 500:Chizindikiro chimodzi chodziwikiratu cha kulimbitsa thupi. Kugawanika mwachangu pa nthawi yomweyi kumatanthauza kuti injiniyo ndi yolimba.
- Kuzungulira m'chiuno:Yesani pa mchombo mlungu uliwonse, nthawi yomweyo ya tsiku. Izi zimatsata mafuta a m'mimba bwino kuposa sikelo.
- Kugunda kwa mtima kopumula:Kumwa musanadzuke m'mawa uliwonse. Kuchepa kwa kugunda kwa 3-8 pamphindi imodzi m'masabata 8 kumasonyeza kusintha kwenikweni kwa mtima ndi mitsempha yamagazi.
- Zithunzi ndi zovala zoyenera:Galasi ndi jinzi yanu ndi zoona kwambiri pankhani ya kusintha kwa kapangidwe kake komwe sikunachitike.
Chinthu china chomwe ndikuuza wogula aliyense: tengani kaye kaye tsopano, musanayambe, ndipo musayang'anenso kwa milungu iwiri. Manambala oyamba nthawi zambiri amasinthasintha madzi ndi chilimbikitso; nkhani yonenepa imayamba pafupifupi sabata yachitatu.
Mafunso Omwe Amafunsidwa Kawirikawiri Okhudza Kuchepetsa Kulemera kwa Makina Oyendetsa Bwato
Kodi makina osokera ndi abwino pochepetsa thupi?
Inde, makina opalasa ndi chimodzi mwa zida zothandiza kwambiri zochepetsera thupi m'nyumba chifukwa chimaphatikiza kugwiritsa ntchito ma calories ambiri ndi minofu yonse komanso mphamvu zochepa za mafupa. Munthu wolemera makilogalamu 155 amawotcha ma calories pafupifupi 260 mu mphindi 30 zopalasa pang'ono komanso ma calories pafupifupi 500 mu mphindi 30 zopalasa mwamphamvu. Zotsatira zake zimadalirabe zakudya ndi kusinthasintha kwa sabata iliyonse.
Kodi mphindi 30 zoyenda pa bwato zimatentha ma calories angati?
Kwa munthu wolemera makilogalamu 155, mphindi 30 zokwera bwato pang'ono zimawononga pafupifupi ma calories 260, pomwe mphindi 30 zokwera bwato mwamphamvu zimawononga pafupifupi ma calories 500, malinga ndi Harvard Health Publishing. Anthu olemera amawotcha kwambiri, anthu opepuka amawotcha pang'ono. Kuwonjezera ma spare bursts kumawonjezera chiwerengero chonse cha nthawi yofanana.
Kupalasa bwato poyerekeza ndi treadmill kuti muchepetse thupi: ndi chiyani chabwino?
Zonsezi zimagwira ntchito, koma ndi zida zosiyana. Treadmill imatha kufanana ndi kuwotcha kwa ma calories kwa oyendetsa bwato pa liwiro lothamanga mwachangu, komabe imapereka mphamvu zambiri pamabondo ndi akakolo. Kuyendetsa bwato kumawotcha ma calories ofanana pamene kumagwira thupi lapamwamba ndi pakati, ndipo khalidwe lake lochepa limalola anthu ambiri kuchita masewera olimbitsa thupi pafupipafupi, zomwe nthawi zambiri zimapangitsa kuti azitsatira bwino nthawi yayitali.
Kodi ndiyenera kupalasa kangati kuti ndichepetse thupi?
Maphunziro atatu kapena anayi pa sabata a mphindi 25-40 iliyonse ndi cholinga chothandiza kuchepetsa thupi, ndipo gawo limodzi lokha limapangidwa mozungulira nthawi ndi nthawi. Kuchuluka kumeneku kumapangitsa kuti munthu asamakhale ndi mphamvu zokwanira mlungu uliwonse koma nthawi yokwanira yochira izikhala yokwanira. Oyamba kumene ayenera kuyamba ndi magawo awiri kapena atatu afupiafupi ndikuwonjezera nthawi yawo m'masabata anayi.
N’chifukwa chiyani sindikuchepetsa thupi ngakhale ndikupalasa bwato?
Zifukwa zofala kwambiri ndi masewero olimbitsa thupi mosavuta, kukoka manja okha, kusachita masewera olimbitsa thupi, komanso kudya ma calories omwe amachotsa kusowa kwa chakudya. Gawo limodzi la mphindi 30 limaphimba pafupifupi ma calories 260-500, omwe chakudya chachikulu chingachotsedwe mumphindi zochepa. Tsatirani zakudyazo moona mtima, onjezerani mphamvu pang'onopang'ono, ndipo perekani ndondomekoyi kwa milungu isanu ndi umodzi kapena isanu ndi itatu.
Kodi kupalasa bwato kumawotcha mafuta m'mimba?
Kupalasa bwato kumawotcha mafuta m'thupi lonse, ndipo kuchepetsa mawanga ndi nthano chabe. Chifukwa kupalasa bwato kumakhudza mtima nthawi iliyonse ndipo kumapangitsa kuti munthu asakhale ndi ma calories okwanira, kumatha kuchepetsa mafuta m'mimba pakapita nthawi, koma ngati gawo la kuchepa kwa mafuta. Ma genetics amasankha momwe mafuta amachoka m'malo osiyanasiyana.
Kodi ndi nthawi yayitali bwanji ndisanaone zotsatira za kupalasa bwato?
Anthu ambiri amaona kupirira bwino komanso miyendo yolimba mkati mwa milungu itatu kapena inayi, komanso kusintha kwa kulemera komwe kungayesedwe mkati mwa milungu isanu ndi umodzi mpaka isanu ndi itatu pamene zakudya zimathandizidwanso. Kutsika koyambirira kwa 1-2 kg m'masabata awiri oyamba nthawi zambiri kumakhala madzi ndi glycogen, osati mafuta. Kutaya mafuta kwenikweni kumakhala pa 0.5-1 kg pa sabata.
Mfundo yofunika:Kupalasa bwato ndi chida champhamvu kwambiri chochepetsera thupi, koma ndi chida, osati lonjezo. Phunzitsani katatu kapena kanayi pa sabata, pitirizani ndi nthawi imodzi yolimbikira, lolani miyendo yanu igwire ntchito, ndipo pitirizani kukhitchini moona mtima. Chitani zimenezo kwa milungu khumi ndi iwiri ndipo manambala adzatsatira, pa sikelo komanso pagalasi.
Maumboni ndi Magwero Akunja
1. Kufalitsa Zaumoyo ku Harvard— Ma calories Omwe Amayaka Mphindi 30 kwa Anthu Olemera Zinthu Zitatu Zosiyana
2. Koleji ya Zamankhwala Zamasewera ku America— Mndandanda wa Zochita Zolimbitsa Thupi ndi Malangizo Ochita Masewera Olimbitsa Thupi
3. Boutcher, Journal of Obesity (2011)— Kuchita Maseŵera Olimbitsa Thupi Opitirira Muyeso ndi Kutaya Mafuta
4. Chipatala cha Mayo— Kuchita Masewera Olimbitsa Thupi ndi Kuchepetsa Thupi: Kodi Ndi Zokwanira Motani?
5. Bungwe Loyanganira Thanzi Padziko Lonse la Pansi— Malangizo a Zochita Zolimbitsa Thupi kwa Akuluakulu
Mafunso Omwe Amafunsidwa Kawirikawiri Okhudza Ma Monitor a Mtima a Bike Ochita Masewera Olimbitsa Thupi
Kodi chowunikira kugunda kwa mtima chimakhala cholondola bwanji pa njinga yochita masewera olimbitsa thupi?
Masensa ogwiritsira ntchito chogwirira cholumikizira nthawi zambiri amasiyana ndi lamba wa chifuwa cha ECG ndi 8-14 bpm panthawi yoyendetsa bwino komanso nthawi zina, kutengera mayeso athu a fakitale ndi kafukufuku wofalitsidwa wa masensa owonera. Zingwe za pachifuwa zimakhala mkati mwa ±1-3 bpm, pomwe masensa owonera amagwera pakati pa ziwirizi ndi nthawi yocheperako. Pa masewera olimbitsa thupi okhazikika, nambala ya console ingagwiritsidwe ntchito; pamasewera olimbitsa thupi okhazikika siigwiritsidwa ntchito.
N’chifukwa chiyani kuwerenga kwa kugunda kwa mtima kwa njinga yanga kumasinthasintha nthawi ndi nthawi?
Masensa ogwiritsira ntchito pogwira amawerenga kuyenda kwa magazi m'manja, ndipo kupalasa kolimba kumasintha mphamvu ya kugwira, malo a dzanja, ndi filimu ya thukuta pa ma contact pads. Chilichonse mwa izi chingaswe kapena kusokoneza chizindikirocho, kotero kuti console ikhoza kuwonetsa mwadzidzidzi 170 bpm panthawi yochira. Lamba wachifuwa amachotsa izi chifukwa imayesa chizindikiro chamagetsi cha mtima mwachindunji.
Kodi malo oyaka mafuta ndi enieni?
Malo oyaka mafuta alipo koma anthu ambiri samvetsetsa bwino. Pa 60-70% ya kugunda kwa mtima kwakukulu, mphamvu zambiri zimachokera ku mafuta, koma ma calories onse pamphindi ndi ochepa, kotero mafuta ochulukirapo nthawi zambiri amakhala okwera panthawi yochita masewera olimbitsa thupi. Mphamvu yonse yomwe imagwiritsidwa ntchito pa sabata ndi yofunika kwambiri pakutaya mafuta kuposa kugawa kwa gawo lililonse pa gawo limodzi.
Chingwe cha pachifuwa kapena chogwirira cha handlebar: ndi chiyani chomwe ndiyenera kugwiritsa ntchito?
Gwiritsani ntchito lamba wachifuwa ngati mukuchita masewera olimbitsa thupi ndi madera kapena nthawi yopuma ya kugunda kwa mtima, chifukwa kulondola kwa ECG ndikofunikira kuti musiyanitse Zone 3 ndi Zone 4. Gwiritsani ntchito zida zogwirira ngati mukufuna kugwiritsa ntchito mphamvu zochepa panthawi yoyenda mokhazikika ndipo simukufuna zida zowonjezera. Njinga zambiri zozungulira zimalandira telemetry ya lamba wachifuwa kudzera mu console.
Kodi ndimawerengera bwanji madera anga ophunzirira?
Yerekezerani kuchuluka kwa kugunda kwa mtima ndi zaka 220, kenako chulukitsani ndi kuchuluka kwa chigawo: Gawo 1 pa 50-60%, Gawo 2 pa 60-70%, Gawo 3 pa 70-80%, Gawo 4 pa 80-90%, ndi Gawo 5 pa 90-100%. Kuti mupeze zotsatira zabwino kwambiri, gwiritsani ntchito njira ya Karvonen, yomwe imayang'anira kugunda kwa mtima komwe kumapumula ndikusuntha malire a anthu olimba.
N’chifukwa chiyani njinga yanga imasonyeza kugunda kwa mtima kosiyana ndi wotchi yanga yowonera pa intaneti?
Zipangizo ziwirizi zimagwiritsa ntchito ukadaulo wosiyana komanso zitsanzo nthawi zosiyanasiyana. Masensa ogwiritsira ntchito ma grip ndi mawotchi owonera onse amatsata kuyenda kwa magazi, pomwe zingwe za pachifuwa zokha ndi zomwe zimatsata chizindikiro chamagetsi, kotero pakasintha mphamvu, kuwerenga kumatha kusiyana ndi 10-20 bpm kwa masekondi angapo. Kusiyana kwa 5-10 bpm pakakhala bata ndikwabwinobwino; mipata yayikulu yokhazikika nthawi zambiri imatanthauza kuti chipangizo chimodzi chili ndi vuto lolumikizana.
Kodi ndikufunika chowunikira kugunda kwa mtima pa njinga yochita masewera olimbitsa thupi?
Ayi, koma zimathandiza. Kuchita khama kokha kungathandize kuti okwera masewera ambiri azikhala m'malo oyenera, ndipo oyamba kumene sayenera kuyang'ana kwambiri kuchuluka kwa anthu. Chowunikira chimakhala chofunikira mukakonza masewera olimbitsa thupi mozungulira madera, mukufuna kutsatira momwe zinthu zikuyendera, kapena mukufunika kuchepetsa mphamvu ya mtima wanu motsogozedwa ndi dokotala.
Mfundo yofunika:Chowunikira kugunda kwa mtima cha njinga yanu yochita maseŵera olimbitsa thupi ndi chowongolera, osati dokotala. Gwiritsani ntchito lamba wachifuwa pa chilichonse chozikidwa pa malo, tsimikizirani console ndi kuchuluka kwa kugunda kwa mtima musanakhulupirire, ndipo kumbukirani kuti khama lokhazikika limaposa manambala angwiro nthawi iliyonse.Mndandanda wa zinthu za TAIKEEZimaphimba chilichonse kuyambira njinga zoyimirira zokhala ndi zida zogwirira mpaka ma model amalonda okonzekera telemetry, kotero pali njira yoyenera yowunikira yomwe ilipo pa bajeti iliyonse.
Maumboni ndi Magwero Akunja
1. Koleji ya Zamankhwala Zamasewera ku America— Malangizo a Kuyesa Maseŵera Olimbitsa Thupi ndi Kulemba Mankhwala, njira yogwiritsira ntchito kugunda kwa mtima
2. Bungwe la Mtima la ku America— Tchati cha Kugunda kwa Mtima Komwe Kuli Kofunikira ndi kuyerekezera kwa zaka zosapitirira 220
3. Shcherbina ndi ena, Journal of Personalized Medicine (2017)— Kulondola kwa masensa owonera kugunda kwa mtima omwe amavala m'manja panthawi yochita masewera olimbitsa thupi
4. Bungwe Loyanganira Thanzi Padziko Lonse la Pansi— Malangizo a masewera olimbitsa thupi kwa akuluakulu
Nthawi yotumizira: Ogasiti-12-2026