Cardio vs. Kukweza Kunenepa: Ndi Chiyani Chili Bwino Kuchepetsa Thupi?

Zamkati

• Cardio Amawotcha Ma calories Ambiri Pa Gawo
• Kuphunzitsa Kunenepa Kumakuthandizani Kutentha Ma calories Ambiri Tsiku Lililonse
• Maphunziro Otsogola Kwambiri Amaperekanso Mapindu Ofanana kwa Cardio Pakanthawi Kochepa
• HIIT Itha Kuwotcha Ma calories Ambiri
• HIIT ndi Cardio Wachikhalidwe Atha Kukhala Ndi Zofananira Zofanana pa Kuchepetsa Kunenepa
• Kugwiritsa Ntchito Mitundu Yambiri Yakulimbitsa Thupi Kungakhale Kabwino Kwambiri
• Kodi Muyenera Kuchita Zinthu Zochuluka Bwanji Sabata Lililonse?
• Kodi Ndi Mitundu Yanji Yolimbitsa Thupi Yomwe Muyenera Kuchita?
• Zakudya Zonse ndi Kuchita Masewera Olimbitsa Thupi Ndi Zofunikira Kwambiri Kuti Munthu Akhale Ndi Moyo Wautali
• Mfundo Yofunika Kwambiri

Anthu ambiri omwe asankha kuchepetsa thupi amapezeka kuti ali ndi funso lachinyengo - ayenera kuchita cardio kapena kukweza zolemera?

Ndiwo mitundu iwiri yotchuka yolimbitsa thupi, koma zimakhala zovuta kudziwa komwe kumagwiritsa ntchito bwino nthawi yanu.

Nkhaniyi ikukuwuzani zonse zomwe muyenera kudziwa za masewera a cardio vs weight kuti muchepetse kunenepa.

Cardio Amawotcha Ma calories Ambiri Pa Gawo

Asayansi ambiri afufuza kuchuluka kwa zopatsa mphamvu zomwe anthu amawotcha pazinthu zosiyanasiyana.

Kutengera ndi kafukufukuyu, mutha kugwiritsa ntchito kulemera kwanu kuti muwerenge kuchuluka kwama calories omwe mudzawotche pamitundu yosiyanasiyana yochita masewera olimbitsa thupi, kuphatikiza cardio ndi masewera olimbitsa thupi.

Pazinthu zambiri, mukamayeza kwambiri, m'pamenenso mumatentha kwambiri ma calories.

Ngati mungaleme makilogalamu 160, muziwotcha makilogalamu pafupifupi 250 pa mphindi 30 zilizonse mutathamanga kwambiri ().

Mukadathamanga kwambiri mamailo 6 pa ola limodzi, mutha kutentha makilogalamu pafupifupi 365 mumphindi 30 ().

Kumbali inayi, ngati mungaphunzire kulemera kwa nthawi yofananira, mutha kungotentha zopatsa mphamvu pafupifupi 130-220.

Mwambiri, mumawotcha ma calories ambiri pagawo la cardio kuposa kuphunzitsira kulemera kwakanthawi kofanana.

Chidule: Chiwerengero cha zopatsa mphamvu zomwe mumawotcha nthawi yochita masewera olimbitsa thupi zimadalira kukula kwa thupi lanu komanso momwe mumalimbikira masewera olimbitsa thupi. Nthawi zambiri, kulimbitsa thupi kwa Cardio kumawotcha ma calories ambiri kuposa masewera olimbitsa thupi nthawi yomweyo.

Kuphunzitsa Kunenepa Kumakuthandizani Kutentha Ma calories Ambiri Tsiku Lililonse

Ngakhale kulimbitsa thupi kochita masewera olimbitsa thupi sikumawotcha ma calorie ambiri monga kulimbitsa thupi kwa cardio, kuli ndi maubwino ena ofunikira ().

Mwachitsanzo, kuphunzira zolimbitsa thupi kumathandiza kwambiri kuposa cardio pomanga minofu, ndipo minofu imawotcha zopatsa mphamvu zambiri kupuma kuposa ziwalo zina, kuphatikiza mafuta ().

Chifukwa cha izi, zimanenedwa kuti kumanga minofu ndikofunikira pakuwonjezera kupumula kwanu - ndiye kuti, ndi ma calories angati omwe mumawotcha popuma.

Kafukufuku wina adayesa kupuma kwa omwe atenga nawo mbali m'masabata 24 ophunzitsira kulemera.

Mwa amuna, kuphunzitsa zolemera kunapangitsa kuti 9% iwonjeze kupumula kwa kagayidwe kake. Zotsatira za amayi zinali zazing'ono, ndikuwonjezeka pafupifupi 4% ().

Ngakhale izi zitha kumveka bwino, ndikofunikira kulingalira za kuchuluka kwama calories omwe akuyimira.

Kwa amunawa, kupumula kwa kagayidwe kake kumawonjezeka pafupifupi ma 140 calories patsiku. Kwa akazi, anali pafupifupi ma calories 50 patsiku.

Chifukwa chake, kulimbitsa thupi ndikumanga pang'ono pathupi sikungapangitse kuti kagayidwe kanu kachuluke, koma atha kukulitsa pang'ono.

Komabe, kuphunzitsa kunenepa kulinso ndi phindu lina lofunika lakuwotcha kalori.

Makamaka, kafukufuku wasonyeza kuti mumawotcha mafuta ochulukirapo maola atatha gawo lochita masewera olimbitsa thupi, poyerekeza ndi masewera olimbitsa thupi (5, 6, 7).

M'malo mwake, pali malipoti akuti kupumula kwa kagayidwe kamakhala kokwera mpaka maola 38 mutaphunzitsidwa kulemera, pomwe kuwonjezeka kumeneku sikunanenedwenso kuti kuli ndi cardio (7).

Izi zikutanthauza kuti ma calorie omwe amapindula ndi zolemera samangokhala mukamachita masewera olimbitsa thupi. Mutha kupitiliza kuyatsa ma calories kwa maola kapena masiku pambuyo pake.

Pazinthu zambiri zolimbitsa thupi, kulimbitsa thupi kwambiri kumakulitsa kuchuluka kwama calories omwe mumawotcha pambuyo pake (8).

Chidule: Kuphunzitsa kunenepa kumatha kusintha kagayidwe kanu m'thupi pakapita nthawi, ngakhale kusintha sikuli kwakukulu. Komanso, kuphunzitsa kulemera kumakhala kothandiza kwambiri kuposa cardio pakuchulukitsa kuchuluka kwa zopatsa mphamvu zomwe mumawotcha mukamaliza kulimbitsa thupi.

Maphunziro Otsogola Kwambiri Amaperekanso Mapindu Ofanana kwa Cardio Pakanthawi Kochepa

Ngakhale ma cardio ndi masewera olimbitsa thupi ndi ena mwamasewera odziwika bwino, pali zina zomwe mungachite.

Chimodzi mwazinthu izi ndi maphunziro othamangitsa nthawi yayitali (HIIT), yomwe imakhudza kuphulika kwakanthawi kochita masewera olimbitsa thupi kosakanikirana ndi kupuma pang'ono (,).

Nthawi zambiri, kulimbitsa thupi kwa HIIT kumatenga pafupifupi mphindi 10-30.

Mutha kugwiritsa ntchito HIIT ndimachitidwe osiyanasiyana osiyanasiyana, kuphatikiza kuthamanga, kupalasa njinga, kulumpha zingwe kapena zolimbitsa thupi.

HIIT Itha Kuwotcha Ma calories Ambiri

Kafukufuku wina anayerekezera mwachindunji zotsatira za cardio, maphunziro a zolemera ndi HIIT.

Kafukufuku wina anayerekezera ma calories opsereza mphindi 30 za HIIT, masewera olimbitsa thupi, kuthamanga ndi kupalasa njinga.

Ofufuzawa adapeza kuti HIIT idawotcha ma 25-30% owonjezera ma calories kuposa mitundu ina ya masewera olimbitsa thupi ().

Komabe, izi sizikutanthauza kuti mitundu ina ya masewera olimbitsa thupi siyabwino kuti muchepetse kunenepa.

HIIT ndi Cardio Wachikhalidwe Atha Kukhala Ndi Zofananira Zofanana pa Kuchepetsa Kunenepa

Kafukufuku wofufuza opitilira 400 onenepa komanso achikulire onenepa apeza kuti HIIT komanso cardio yachikhalidwe imachepetsa mafuta amthupi ndi chiuno mozungulira mpaka zofanana ().

Kuphatikiza apo, kafukufuku wina wasonyeza kuti magwiridwe antchito a HIIT atha kuwotcha ma calorie ofanana ndi ma cardio achikhalidwe, ngakhale izi zimadalira kulimbitsa thupi.

Kafukufuku wina akuti mutha kuwotcha ma calories 300 pamphindi 30 za cardio kapena HIIT ngati mungalemera pafupifupi makilogalamu 73 ().

Chimodzi mwamaubwino omwe mungapeze ndi HIIT ndikuti mutha kugwiritsa ntchito nthawi yocheperako pochita masewera olimbitsa thupi, chifukwa nthawi yopumula imaphatikizidwa pakati pazambiri zantchito.

Chidule: Maphunziro apamwamba kwambiri (HIIT) amatha kuwotcha mafuta munthawi yochepa. Kafukufuku wina akuwonetsa kuti zitha kuwotcha zopatsa mphamvu kuposa zolemera kapena cardio. Ponseponse, imatha kutaya kuchepa kwa mtima, koma osagwiritsa ntchito nthawi yochepa.

Kugwiritsa Ntchito Mitundu Yambiri Yakulimbitsa Thupi Kungakhale Kabwino Kwambiri

American College of Sports Medicine (ACSM) ndi amodzi mwamabungwe akulu kwambiri komanso olemekezedwa kwambiri omwe amapereka malingaliro pakuchita masewera olimbitsa thupi.

Lafalitsa umboni wokhala ndi umboni wochepetsera kunenepa ().

Kodi Muyenera Kuchita Zinthu Zochuluka Bwanji Sabata Lililonse?

Ponseponse, ACSM imanena kuti zosakwana mphindi 150 pasabata zolimbitsa thupi kapena zolimbitsa thupi monga cardio mwina sizokwanira kuchepa thupi.

Komabe, imanena kuti mphindi zopitilira 150 pa sabata zamtunduwu zolimbitsa thupi ndizokwanira kuthandiza kuti anthu ambiri azichepetsa.

Kuphatikiza apo, kafukufuku akuwonetsa kuti anthu amakonda kuchepa thupi akakhala ndi masewera olimbitsa thupi ().

Kodi Ndi Mitundu Yanji Yolimbitsa Thupi Yomwe Muyenera Kuchita?

Chosangalatsa ndichakuti, kuwunika kwa ACSM pa kafukufukuyu kunapeza kuti kuphunzitsa zolemera sikuthandiza kwenikweni kuti muchepetse kunenepa.

Komabe, nkofunika kukumbukira kuti ngakhale kulemera kwanu sikusintha, thupi lanu likhoza kukhala likukula.

Mwachitsanzo, kuphunzira zolimbitsa thupi kumatha kubweretsa kukulira kwa minofu ndikuchepetsa mafuta.

Ngati minofu ndi mafuta anu asintha mofanana, sikeloyo imakhalabe yofanana, ngakhale mutakhala athanzi.

Kafukufuku wina wamkulu mwa anthu 119 onenepa kwambiri kapena onenepa kwambiri amathandizira kuyika zonse pazolimbitsa thupi komanso kuchepa thupi. Ophunzira adagawika m'magulu atatu ochita masewera olimbitsa thupi: cardio, zolemera kapena cardio kuphatikiza zolemera ().

Pambuyo pa miyezi isanu ndi itatu, iwo omwe adachita cardio ndi cardio kuphatikiza zolemera adataya kulemera kwambiri ndi mafuta.

Pakadali pano, zolemera ndi magulu a zolemera za cardio-plus-weight adapeza minofu yambiri.

Ponseponse, gulu la Cardio-kuphatikiza-zolemera lidasintha kwambiri kapangidwe ka thupi. Anataya thupi ndi mafuta, kwinaku akupezanso minofu.

Izi zikutanthauza kuti pulogalamu yomwe imaphatikiza Cardio ndi zolemera zitha kukhala zabwino pakukonzanso thupi lanu.

Chidule: Cardio ndiyothandiza kwambiri kuposa kuphunzitsa kulemera pochepetsa mafuta amthupi ngati mumachita zoposa mphindi 150 pasabata. Kuphunzitsa kunenepa kuli bwino kuposa cardio yomanga minofu. Kuphatikiza kwa cardio ndi zolemera zitha kukhala zabwino pakukweza thupi lanu.

Zakudya Zonse ndi Kuchita Masewera Olimbitsa Thupi Ndi Zofunikira Kwambiri Kuti Munthu Akhale Ndi Moyo Wautali

Anthu ambiri amadziwa kuti kuchita masewera olimbitsa thupi komanso kudya zakudya zopatsa thanzi ndizofunikira kuti munthu akhale ndi thanzi labwino.

Mabungwe onse akuluakulu azaumoyo amalimbikitsa kuti musinthe momwe mumadyera komanso zolimbitsa thupi kuti mulimbikitse kuchepetsa thupi ().

Kudzipereka ku pulogalamu yabwino kwambiri yolimbitsa thupi sikokwanira, chifukwa mukufunikirabe kusamala ndi zakudya zanu ngati mukufuna kukweza kupita patsogolo kwanu.

Kafukufuku wasonyeza kuti pulogalamu yabwino yolemetsa kwakanthawi yayitali imaphatikizaponso kuchepetsedwa pang'ono kwa kalori komanso pulogalamu yabwino yochita masewera olimbitsa thupi ().

Ngakhale anthu ambiri amadziwa kuti zakudya zopatsa thanzi ndizofunikira kuti muchepetse kunenepa, ena amapita patali ndikunena kuti chakudya ndicho chinthu chokha chofunikira.

Komabe, nkofunika kuzindikira kuti kuchita masewera olimbitsa thupi kumathandizanso.

Kafukufuku wina wasayansi kuphatikiza anthu opitilira 400 adasanthula zovuta zakuchepa kwa zakudya kuphatikiza masewera olimbitsa thupi ndikuziyerekeza ndi zovuta zakusintha kwadongosolo lokha.

Ofufuzawa adapeza kuti kuphatikiza kwakusintha kwakadyedwe kuphatikiza zolimbitsa thupi zidapangitsa kuti 20% ichepetse kwambiri kuposa kusintha kwa zakudya zokha patadutsa milungu 10 mpaka chaka chimodzi ().

Kuphatikiza apo, mapulogalamu omwe amaphatikizapo zakudya kuphatikiza zolimbitsa thupi anali othandiza kwambiri kuposa kudya kokha pakuchepetsa kuchepa pambuyo pa chaka china.

Chidule: Chakudya chopatsa thanzi komanso pulogalamu yabwino yochitira masewera olimbitsa thupi ndi zina mwazinthu zofunika kwambiri kuti munthu akhale ndi thanzi labwino kwakanthawi. Mapulogalamu ochepetsa thupi omwe amaphatikizapo masewera olimbitsa thupi amatha kupangitsa kuti muchepetse kwambiri komanso kuti musamavutike kwambiri pakapita nthawi.

Mfundo Yofunika Kwambiri

Onse Cardio ndi zolemera zingakuthandizeni kukhala wathanzi komanso woyenera.

Kuchita masewera olimbitsa thupi kumawotcha mafuta ambiri kuposa masewera olimbitsa thupi.

Komabe, kuchepa kwa thupi kwanu kumatha kukhala kotalikirapo kwanthawi yayitali mutalemera kuposa cardio, ndipo kukweza kunenepa ndibwino kuti mumange minofu.

Chifukwa chake, pulogalamu yabwino yolimbitsa thupi yopangitsa thupi kukhala ndi thanzi labwino imaphatikizaponso cardio ndipo zolemera. Ndibwino kuti muchite zonse ziwiri.