EPOC: Chinsinsi Chowonongeka Kwambiri Kwa Mafuta?

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Kutentha mafuta ndi tochi mafuta tsiku lonse, ngakhale simukugwira ntchito! Ngati mukuganiza kuti izi zikuwoneka ngati cholembera cha piritsi wowopsa, ndiye kuti mwina simunamvepo zakumwa mopitirira muyeso kwa oxygen (yesani kunena katatu mofulumira!). Imadziwikanso kuti EPOC, ndi mawu asayansi oti amatha kupsa, omwe angakuthandizeni kuwotcha ma calories ambiri mukangochoka ku masewera olimbitsa thupi. Pemphani kuti muphunzire momwe EPOC ingakupezereni ntchito yolimbikira bwino -palibe zoseketsa zofunika.

Kuwotcha Bwino

Munthu akamachita zinthu mwamphamvu kwambiri moti sangathe kupirira kwa nthawi yaitali, zinthu ziwiri zimachitika: minofu yake imayamba kutentha ndipo amayamba kumva kupuma. Chifukwa chiyani? Pogwira ntchito, minofu imayamba kudzaza ndi lactic acid (mankhwala omwe amachititsa kutentha kumeneko) ndipo malo ogulitsira mpweya amatha, atero katswiri wazolimbitsa thupi wa DailyBurn ku LA, Kelly Gonzalez, MS, NASM CPT.

Maphunzirowa amalimbitsa thupi kuti ligwire ntchito molimbika kuti apange malo ogulitsira oksijeni-kwa nthawi ya maola 16 mpaka 24 pambuyo pa kulimbitsa thupi, kafukufuku akuwonetsa. Zotsatira zake: zopatsa mphamvu zochulukirapo kuposa momwe mungagwiritsire ntchito mphamvu zochepa munthawi yomweyo (kapena yayitali). Ganizirani izi ngati kuthamangitsa khadi yanu yangongole: Nthawi yopuma, thupi lanu liyenera kugwira ntchito molimbika kuchotsa asidi wa lactic ndikubweza ngongole yake ya oxygen. Momwe mungatenthere mutatha kuchita masewera olimbitsa thupi molingana ndi kutalika ndi kulimbitsa thupi kwanu, atero a DailyBurn mphunzitsi Anja Garcia, RN, MSN.

Kafukufuku akuwonetsa kuti kulimbikira kukana zolimbitsa thupi kumapangitsa kuti pakhale mpweya wambiri pambuyo pochita zolimbitsa thupi poyerekeza ndi zolimbitsa thupi zomwe zimapangitsa kutentha kofanana. Chifukwa chake ngakhale mutha kuwotcha zopatsa mphamvu zomwezo pakuthamanga kwa ola limodzi, kulimbitsa thupi kwakanthawi kochepa, kolimba kwambiri kumakupatsani ndalama zambiri.

Afterburn Ubwino

M'kupita kwa nthawi kulimbitsa thupi kwambiri kumatha kukulitsa VO2 max, kapena kuthekera kwa thupi lanu kugwiritsa ntchito mpweya wopatsa mphamvu, Gonzalez akuti. Izi zikutanthauza kupirira bwino, komwe kumabweretsa mphamvu komanso kuthekera kopitiliza ntchito yambiri kwakanthawi.

"Mudzawona kuti mukabwerera pang'onopang'ono, modekha mtima, mudzatha kukhalabe ndi nthawi yayitali mosavuta," akutero a Gonzalez.

Kwa othamanga opirira, kuwonjezera masewera olimbitsa thupi amodzi kapena awiri a EPOC pazochitika zanu zamlungu ndi mlungu kungaperekenso chilimbikitso kumapeto. Chifukwa: Kugwiritsa ntchito ma aerobic osiyanasiyana kumalimbitsa kupirira ndikumanga ulusi wolimba wolimba, womwe ungathandize kuponya kotsiriza komaliza kumafunikira kuti amalize mwamphamvu.

HIIT ndi Kuthamanga

Kugwira ntchito pa 70 peresenti mpaka 80 peresenti ya kugunda kwanu kwamtima kudzakupatsani mphamvu yayikulu kwambiri ya EPOC, atero a Gonzalez, komanso maphunziro a nthawi yayitali (HIIT) ndi imodzi mwanjira zabwino kwambiri zakuti mtima wanu ugundane. HIIT imasinthana pakati pa masewera afupiafupi, amphamvu a anaerobic, monga ma sprints, okhala ndi nthawi yochepa yochira. Chiŵerengero cha 2: 1 chogwira ntchito popumula chapezeka kuti chimapanga zotsatira zabwino, ndikulimbitsa thupi kuyambira mphindi zinayi mpaka 30.

"M'dziko lamasiku ano lotanganidwa, si anthu ambiri omwe ali ndi mphindi 60 mpaka 120 zolimbitsa thupi pang'onopang'ono," akutero a Gonzalez. Koma kulimbitsa thupi mwachangu, kothandiza kumeneku kumapangitsa kukhala kosavuta kulowa mu masewera olimbitsa thupi.

Nthawi ikafika, masewera olimbitsa thupi a Tabata amatha kugwira ntchitoyo mumphindi zinayi zokha. Sankhani masewera olimbitsa thupi (kuthamanga, kuyendetsa njinga, kulumpha chingwe, kudumpha bokosi, kukwera mapiri, pushups, mumatchulapo) ndikusinthana pakati pa masekondi 20 a ntchito yonse ndi masekondi 10 opuma, kubwereza maulendo asanu ndi atatu. Kafukufuku waposachedwa kuchokera ku Yunivesite ya Wisconsin-La Crosse adapeza kuti magwiridwe antchito a Tabata atha kuwotcha ma calories opitilira 15 pamphindi, ndipo kulimbitsa thupi kumakwaniritsa kapena kupitilira malangizo amakampani olimbitsa thupi kuti akhale ndi thanzi labwino komanso kusintha mawonekedwe amthupi.

Monga njira ina yophunzitsira kwakanthawi, kuphunzira dera (kuchoka pa masewera olimbitsa thupi kupita kwina popanda kupumula pakati) kukupatsaninso chimodzimodzi, a Gonzalez akutero.

Ndikofunika kudziwa kuti thupi lanu limatenga nthawi yayitali kuti muchiritseko kulimbitsa thupi kwambiri, chifukwa chake simuyenera kuchita izi tsiku lililonse. Yoga, kutambasula, kupukutira thovu, kupepuka kwamtima kapena china chilichonse chomwe chimapangitsa kuti magazi aziyenda komanso kuthandizira kufalikira kumathandizira kuchira (zomwe zikutanthauza kuti kuthamangira pamaso pa TV sikuwerengera).

"Timangolimba tikachira," akutero a Gonzalez, ndipo zimatha kutenga maola 24 mpaka 48 kuti tichiritse bwino ntchito yathu yolimbitsa thupi.

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