Kodi Mumawotcha Makilogalamu Angati?

Zamkati

• Ubwino Wokweza zolemera
• Kodi Kukweza Miyeso Kumawotcha Mafuta?
• Ndiye, Kodi Mumawotcha Ma calorie Angati Ponyamula Zolemera?
• Zochita Zolimbitsa Thupi Zomwe Zimakhudza Makilogalamu Angati Yemwe Mumawotcha Zolemera Zokwera
• Momwe Mungawotchere Ma calories Ambiri Kukweza Zolemera
• Onaninso za

Mukafuna kuwotcha mafuta ndi kuwotcha mafuta, mumapanga mzere pamakina a cardio? Chodabwitsa: Mungafune kupita ku barbell m'malo mwake. Nayi gawo la kuchuluka kwama calories omwe mumawotcha zolemetsa-ndiyeno pambuyo pake.

Ubwino Wokweza zolemera

Tisanalankhule za zopatsa mphamvu, muyenera kudziwa kuti kulimbitsa mphamvu kumapereka zabwino zingapo kwakanthawi kochepa komanso kwakanthawi kathanzi lanu, thupi lanu, ndi malingaliro anu.

Zinthu zingapo zodziwika bwino: mafupa amphamvu ndi olimba, kuchuluka kwa minofu ndi mphamvu, kulimbikitsa kagayidwe kachakudya, kuchepa kwamafuta amthupi, kukhazikika kwamagulu, kupirira bwino komanso thanzi la mtima, mphamvu zogwira ntchito bwino (ganizirani: kunyamula zakudya), komanso chidaliro chochulukirapo. Inde, ndizo zambiri. (Werengani zambiri: Ubwino Waukulu Wakukweza Zolemera)

Koma anthu ambiri akamayamba kuchita masewera olimbitsa thupi, amakhala ndi zolinga zingapo m'maganizo: kuwotcha ma calories, kumanga minofu, ndi kulimbikitsa kagayidwe kawo. (Ahem ... 15 Kusintha Kumene Kungakulimbikitseni Kuti Muyambe Kukweza Zolemera)

Kodi Kukweza Miyeso Kumawotcha Mafuta?

Mwinamwake mukudziwa kale kuti imamanga minofu. Koma pali nkhani ina yabwino kwambiri: Ngati cholinga chanu ndikutsitsa mafuta m'thupi ndipo masewera olimbitsa thupi anu samangodula, kulimbitsa mphamvu kumatha kukhala kosintha masewera.

"Kukweza kunenepa kumalimbikitsa kukula kwa minofu ndikuwonjezera kukula kwa minofu," akufotokoza a Kasey Kotarak, CPT, PES, FNS, mphunzitsi ku Highland Fit Body Boot Camp. "Mukamamanga minofu yambiri, kagayidwe kanu kagwiritsidwe (kapena kagwiritsidwe ntchito ka mphamvu) kamawonjezeka chifukwa minofu imawotcha zopatsa mphamvu zambiri kupuma kuposa mafuta." Zotsatira zake: Mumawotcha mafuta ambiri tsiku ndi tsiku — zomwe zimapangitsa kuti zikhale zosavuta kutaya mafuta amthupi.

Kuphatikiza apo, chifukwa kulemera kwake kumakhala kwamphamvu kwambiri ndipo kumafunikira mphamvu yochulukirapo, thupi lanu limafunikira mpweya wowonjezera kuti ubwezeretsenso pakatha maola atatha kulimbitsa thupi, atero a Kotarak. Ndipo mukuganiza kuti kugwiritsa ntchito mpweya wowonjezera wonsewu kumachita chiyani? Amawotcha ma calories. M'malo mwake, izi zowotcha zimatha kukhala maola 24 kuphatikiza.

Kuphatikizidwa ndi zakudya zopatsa thanzi, kukulitsa mphamvu kuchokera ku weightlifting kumatha kukuthandizani kuti mukhale wodalira (ndikukhalabe!).Ndipotu, kafukufuku wasonyeza kuti kulemera kwa thupi kungathandize amuna ndi akazi kuwongolera thupi lawo (aka kuchuluka kwa minofu ndi mafuta omwe ali nawo).

Ndiye, Kodi Mumawotcha Ma calorie Angati Ponyamula Zolemera?

Ndi ma calories angati omwe mumawotcha zolemetsa zimadalira momwe thupi lanu likugwirira ntchito, zomwe asayansi amayeza mu MET, kapena zofanana zamagetsi. Popuma (monga pamene mukuyang'ana Netflix), thupi lanu likugwira ntchito pa 1 MET, zofanana ndi kutentha 1 kalori pa kilogalamu ya kulemera kwa thupi pa ola. (Kwa munthu wolemera mapaundi 150, pafupifupi ma calories 68 amawotcha zolemera zonyamula pa ola.)

Mukakweza zolemera, thupi lanu limagwira ntchito paliponse kuyambira 3 METs (ngati mukuyesetsa) mpaka 6 METs (ngati mukugwira ntchito yanu). Kwa munthu wa mapaundi 150, ndipomwe pali pakati pa 200 ndi 400 calories pa ola limodzi. (Nkhani yabwino: Mutha kuyeza kuchuluka kwa zopatsa mphamvu zomwe zatenthedwa powonjezera kulemera kwanu, kuchuluka kwa zoyeserera mu METs, ndi nthawi yolimbitsa thupi mu chowerengera ichi pa intaneti.)

Zachidziwikire, komabe, "aliyense ndi wosiyana," akutero Aleksandra Sulik, CPT, wophunzitsa ku Life Time SKY ku New York City.

Zinthu zingapo-kuphatikizapo kuchuluka kwa kulemera kwanu ndi kuchuluka kwa minofu yanu-zonse zimakhudza kuchuluka kwa ma calories omwe mumagwiritsa ntchito kukweza zolemera. M'malo mwake, munthu m'modzi amatha kutentha zopitilira 100 kuposa kapena wina pamphindi 30 zolemera.

Kotarak akuti: "Njira imodzi yodziwira kutentha kwa kalori yanu panthawi yophunzitsira mphamvu ndikumavala zolimbitsa thupi zomwe zimayang'anira kugunda kwa mtima wanu." Otsata ambiri amagwiritsa ntchito kugunda kwa mtima wanu, kutalika, kulemera, ndi msinkhu kuti aganizire zakupsa kwanu. (Onani: Momwe Mungagwiritsire Ntchito Zigawo Zoyeserera Mtima Kuphunzitsira Maubwino Olimbitsa Thupi)

Zochita Zolimbitsa Thupi Zomwe Zimakhudza Makilogalamu Angati Yemwe Mumawotcha Zolemera Zokwera

Kulemera kwanu ndi kapangidwe ka thupi lanu pambali, zosintha zingapo pakulimbitsa thupi kwanu kwenikweni zimatha kukhudza kuchuluka kwa ma calories omwe mumawotcha ponyamula zolemera.

1. Nthawi Zopumulira

Palibe zodabwitsa pano, koma nthawi yayitali bwanji mutakhala pabenchi mukuyenda kudzera pa Instagram pakati pa ma seti amakhudza kuchuluka kwanu kwama calories opsereza kukweza. "Thupi limatentha zopatsa mphamvu zambiri popuma pang'ono kapena osapumula konse," akufotokoza motero Kotarak. (Apa ndi kutalika komwe muyenera kupumula pakati pa seti.)

Chifukwa chiyani? Nthawi yopumula yocheperako imatanthauza kuti thupi lanu liyenera kugwira ntchito molimbika kuti mupitirize kuchita masewera olimbitsa thupi. Iyeneranso kugwira ntchito molimbika kuti mubwezeretse ndikudzaza pambuyo kulimbitsa thupi kwanu, kuyatsa zopatsa mphamvu nthawi yonseyi. M'malo mwake, malinga ndi Sulik, kusatsata nthawi yopumula-kapena kungopumula motalika kwambiri pakati pa seti-ndi chimodzi mwa zolakwika zazikulu zomwe ochita masewera olimbitsa thupi amapanga akafuna kuwonjezera kuwotcha kwa calorie.

2. Kukulemetsani Motani

Monga momwe mumapumulira (kapena osapumula), momwe mumakwezera katundu kumathandizanso kuti muzichita masewera olimbitsa thupi, zomwe zimakhudza kuchuluka kwama calories omwe mumawotcha zolemetsa. Kupatula apo, mukamagwira ntchito molimbika, thupi lanu limakulanso mphamvu.

"Kulemera pang'ono nthawi zambiri kumagwiritsidwa ntchito powonjezera kutentha kwa calorie," akutero Kotarak. "Koma kukweza zolemetsa zolemerera zochepa kumafunikira mphamvu zambiri ndi mphamvu, komanso kumawotcha mafuta ambiri." Yambirani magawo pafupifupi 10 obwereza kapena ochepera, pogwiritsa ntchito cholemetsa kwambiri chomwe mungakhale mukukhala ndi mawonekedwe oyenera. (Werengani zambiri apa: Buku Loyamba la Kukweza Zolemera Zolemera)

3. Ndi Mitundu Iti Imene Mumagwiritsa Ntchito

Ganizirani kupanga ma biceps curls amawotcha ma calories ambiri monga squats? Osati kwambiri. Kotarak akuti: "Minyewa yambiri yomwe imagwiritsidwa ntchito pakukweza minofu, m'pamenenso mumatentha makilogalamu ambiri," akutero Kotarak.

Zochita zomwe zimagwiritsa ntchito minofu yanu yayikulu (ganizirani: msana wanu ndi miyendo) ndi zolimbitsa thupi zomwe zimaphatikizapo magulu angapo amisili (monga ma deadlifts kapena squat-to-presses) zimafunikira mphamvu zambiri kuti zichite motero kuwotcha ma calories ambiri. (PS Muyeneranso kuchita masewera olimbitsa thupi kale kuchita zolimbitsa thupi zambiri.)

4. Mtundu wa Maseŵera olimbitsa thupi omwe Mukuchita

Ngakhale makalasi ambiri ochita masewera olimbitsa thupi kapena masewera olimbitsa thupi amtundu wa HIIT amaphatikiza zolemera, thupi lanu limachita nawo mosiyana ndi masewera olimbitsa thupi molunjika.

"Kuchita masewera olimbitsa thupi komwe kumaphatikizapo cardio kumapangitsa kuti mtima wanu ukhale wokwera, zomwe zimawonjezera calorie yanu yonse," akufotokoza Kotarak. Kugwira ntchito mwachangu komanso mwamphamvu kwambiri - ngakhale mutagwiritsa ntchito zolemera zopepuka kuposa momwe mungagwiritsire gawo laulere la mtima - kumatsimikizira kuti thupi lanu likupitiliza kuyatsa zopatsa mphamvu mukamaliza kulimbitsa thupi kuti mupeze bwino. (Ichi ndi chimodzi mwazabwino za HIIT zolimbitsa thupi.)

Ingokumbukirani kuti popeza mitundu iyi yamakalasi imagwiritsa ntchito zolemera mopepuka, sizikuthandizani kuti mukhale ndi mphamvu kapena minofu mwachangu, atero a Sulik. Chifukwa chake ngakhale masewerawa amakuthandizani kuti muwotchezonsezopatsa mphamvu munthawi yochepa, sizichita zambiri kuti ziwonjezere gawo loyambira la thupi lanu tsiku lililonse (kudzera kukulira kwa minofu) mofanana ndi kulimbitsa thupi koona.

Momwe Mungawotchere Ma calories Ambiri Kukweza Zolemera

Ndili ndi malingaliro onsewa, mutha kusintha mosavuta sesh yanu yotsatsira kuti muwotche mafuta ambiri, ngati ndicho cholinga chanu cholimbitsa thupi.

Malingaliro angapo a Kotarak:

• Gwiritsani ntchito zolemetsa zokwanira kuti muzitha kuchita masewera olimbitsa thupi 10 kapena ochepa panthawi
• Yang'anani zolimbitsa thupi zanu pamasewera olimbitsa thupi apawiri kapena athunthu, monga zolimbitsa thupi kapena zokoka
• Phatikizani ma supersets, momwe mumachita mayendedwe awiri osiyana mobwerera-mmbuyo musanapume
• Kusinthana kwa makina ochita masewera olimbitsa thupi (kusuntha koyenera kumafuna kuti mutsegule pachimake chanu ndi minofu ina yambiri mthupi lanu lonse!)

Onaninso za