Kodi Kuyeserera Kwanu Ndikofunika?

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Pali njira yatsopano yolimbitsa thupi, ndipo imabwera ndi mtengo wokwera-tikulankhula $800 mpaka $1,000 hefty. Kumatchedwa kuyesa kwamunthu payekha - mayeso angapo aukadaulo apamwamba kuphatikiza mayeso a V02 max, kuyesa kwa kagayidwe kachakudya, kuyesa kapangidwe ka mafuta amthupi, ndi zina zambiri - ndipo akuwonekera kumalo ochitira masewera olimbitsa thupi m'dziko lonselo. Monga wolemba masewera olimbitsa thupi komanso womaliza mpikisano wothamanga maulendo anayi, ndamva zambiri za izi-koma sindinakhalepo ndi ine ndekha.

Ndipotu, n'zosavuta kuganiza, "Koma ndimachita masewera olimbitsa thupi nthawi zonse, ndimadya bwino, ndipo ndili ndi thupi labwino." Ngati izi zikuwoneka ngati inu, komabe, akatswiri angakuuzeni kuti mutha kukhala woyenera mayeso awa.

Zatheka bwanji? "Nthawi zambiri anthu oyenera, olimbikitsidwa m'dera lamapiri mwina chifukwa choti ntchito zawo zatha kapena alibe chidziwitso chenicheni," akutero a Rolando Garcia III, manejala wa E ku Equinox, yemwe, kudzera pakuwunika kokwanira kwa Equinox T4, amapereka anthu mayeso asanu ndi atatu mpaka asanu ndi anayi kuti apereke chidziwitso chokwanira pazaumoyo.

Komanso: "Pali mapulogalamu ambiri ophunzitsira kunja uko, koma aliyense ndi wosiyana. Ngakhale china chake chitha kunena kuti muzichita masewera olimbitsa thupi pa 50% ya kugunda kwa mtima wanu, mungafunike kukhala pa 60% chifukwa malire anu ndi osiyana," akutero. Nina Stachenfeld, Mnzake ku Yale a John B. Pierce Lab komwe amayesa kuchita izi. "Simungathe kudziwa popanda deta yomwe tingakupatseni."

Nditamva zamatsenga zonse, ndinayima pafupi ndi Equinox kuti ndikadziyese ndekha. Zotsatira: ndinali nazo zambiri kuti ndiphunzire za kulimba kwanga.

Mayeso a RMR

Cholinga: Mayesowa amawerengera kuchuluka kwa kagayidwe kanu kagayidwe, kutanthauza kuti ndi ma calories angati omwe mumawotcha mukapuma tsiku limodzi. Zinkafunika kuti ndipumire mu chubu kwa mphindi 12 ndikutulutsa mphuno yanga kuti ndiyese kuchuluka kwa mpweya womwe thupi langa limagwiritsa ntchito komanso kuchuluka kwa mpweya woipa womwe thupi langa limatulutsa. (Phunziro la sayansi yofulumira: Okosijeni amaphatikizana ndi ma carbohydrates ndi mafuta kupanga mphamvu, ndipo kuwonongeka kwa carbs ndi mafutawo kumatulutsa mpweya woipa.) Mfundozi zingakuthandizeni kuti musamawononge zakudya zanu zatsiku ndi tsiku-ngati mukudziwa kuchuluka kwa ma calories omwe mumawotcha. popumula, mutha kuwerengera kuchuluka kwa zomwe mungadye, m'malo mochoka "kuyerekeza" komwe kungakhale kapena kosayenera kwa inu.

Zotsatira zanga: 1,498, yomwe ndinauzidwa kuti ndi yabwino kwa kukula ndi msinkhu wanga (pakati pa 20s, 5' 3", ndi mapaundi 118). Izi zikutanthauza kuti ndidzakhalabe wolemera ngati ndingathe kudya ma calories 1,498 patsiku, ngakhale nditapanda kudya. Koma ndinauzidwa kuti nditha kuwonjezera makilogalamu 447 pa chiwonkhetso chonsecho chifukwa cha moyo wanga wokangalika (kuyenda ndikupita ku subway ndikuima pa desiki yoyimirira). . suntha zambiri.) Ndi izi, mutha kuwonanso kuchuluka kwamafuta motsutsana ndi ma carbs omwe mumawotcha-chizindikiro cha kupsinjika, Garcia amandiuza.

Kuyeza Mafuta a Thupi

Cholinga: to kuyeza mafuta a subcutaneous (mafuta pansi pa khungu pomwe, kuyeza ndi kuyesa kwa caliper) ndi mafuta a visceral (mafuta owopsa kwambiri omwe akuzungulira ziwalo zanu).

Zotsatira zanga: Mwachiwonekere, mafuta anga a subcutaneous ndi abwino kwambiri: 17.7 peresenti. Koma wanga zonse mafuta amthupi ndiokwera kwambiri ndi 26.7 peresenti. Ngakhale ndidakali athanzi, itha kukhala chisonyezo choti mafuta anga owoneka bwino sangakhale oyenera - ndinauzidwa kuti ndiyenera kuchepetsa vino ndikuchepetsa nkhawa zanga. (Pezani Mapindu 4 Osayembekezereka a Mafuta a Pathupi.)

Kuyesa Kwambiri kwa 3D

Cholinga: Uku ndi mayeso abwino kwambiri komwe mumayima papulatifomu yomwe imakuzungulirani ndikujambulitsa thupi lonse, ndikupanga chithunzi chama kompyuta. Ndizopenga kwambiri. Itha kukuwuzani ngati muli ndi kusalinganizana kwaposachedwa, mwazinthu zina.

Zotsatira zanga: Ndili ndi kusiyana pang'ono paphewa chifukwa ndimanyamula chikwama changa paphewa lamanzere! Ndikugwira ntchito.

Mayeso a Functional Movement Screen

Cholinga: kudziwa zinthu zoyenda kapena kusalinganika.

Zotsatira zanga: Quad imodzi ndiyamphamvu kwambiri kuposa inayo (mwina ndichifukwa chake quad yanga yakumanzere inali yowawa kwambiri patatha sabata latha!). Mwamwayi, pali zolimbitsa thupi zomwe ndingachite kuti ndikonze izi, Garcia adanditsimikizira. Ichi ndi chitsanzo chimodzi chabe cha chifukwa chomwe ndili wokondwa kuti ndinayesa chotere-ndikanadziwa bwanji izi?

Mayeso a V02 Max

Cholinga: kukudziwitsani momwe mumakhalira ndi mtima komanso kuti mudziwe mitundu yanji ya masewera olimbitsa thupi yomwe ingakuthandizeni kwambiri, ndi mitundu iti yomwe ingakuthandizeni kupeza zotsatira zabwino, komanso ngakhale mphamvu yomwe muyenera kuyigwira kuti mugwiritse ntchito bwino wonenepa. Ndinali wokondwa kwambiri ndi iyi, ndiyenera kuvomereza, ngakhale sizinali zosangalatsa kutenga! Ndinafunika kuvala chigoba chosakongola kapena chokongola chomwe chimamangiriridwa pamakina ndikuthamanga kwambiri kwa mphindi 13 pomwe Garcia adakulirakulira.

Zotsatira zanga: Ndimamva ngati ndili ndi A + kukayezetsa kusukulu ya pulaimale Garcia atandiuza kuti ndalemba nawo "apamwamba". Chomwe chiri chodabwitsa kwambiri: Mumachoka ndi pepala lomwe limakuuzani "zigawo" zabwino kwambiri kuti muzichita masewera olimbitsa thupi. Pogwiritsa ntchito ndekha monga chitsanzo, "malo anga oyaka mafuta" ali pamipikisano 120 pamphindi, "malo anga othamangitsira" ndi 160 kumenyedwa pamphindi, ndipo malire anga a anaerobic ali pa 190 kugunda pamphindi. Kodi zonsezi zikutanthauza chiyani? Mapulogalamu ambiri ophunzitsira apakati amapereka njira "zotsika", "zapakati", ndi "zapamwamba" zomwe zikuyenera kutsatiridwa, ndipo izi zindithandiza kudziwa. ndendende zikutanthauza chiyani kwa ine. Ndipo ndikugwira ntchito, nditha kugwiritsa ntchito chowunikira kugunda kwamtima kuti nditsimikizire kuti ndikugwira ntchito "yoyenera".

Mfundo yofunika: Mosasamala komwe mwayesedwapo, mukamaliza, muli ndi khadi la lipoti lolimbitsa thupi. Ndipo izi zikutanthauza kuti mutha kusintha zina zazikulu, kaya zikugwira ntchito kuti muchepetse thupi kapena kuthamanga mwachangu. Pambuyo pakuwunika, "ndi pamene anthu amayamba kuyankha zomwe akuyenera kuchita," akutero Garcia. "Mukakhala ndi mawonekedwe ochulukirapo, muyenera kudziwa zambiri kuti mudziwe komwe muli komanso komwe mungapite."

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