Zomwe Muyenera Kuzindikira Pazolimbitsa Thupi ndi Kalori-Burn

Zamkati

• Zinthu Zomwe Zimatsimikizira Kugwiritsa Ntchito Mphamvu zingati
• Ma calories Si Muyeso Wokhawo wa Kugwiritsa Ntchito Mphamvu
• Zoona ndi Zopeka Pazolimbitsa Thupi ndi Ma calories
• Nthano #1. Makilomita pa kilomita, kuthamanga ndi kuyenda kumawotcha ma calories omwewo.
• Nthano #2. Zolimbitsa thupi zotsika kwambiri zimawotcha ma calories ambiri
• Bodza # 3. Simungakhulupirire manambala amenewo pa treadmill.
• Bodza # 4. Mumawotcha kwambiri pozizira.
• Bodza # 4. Zochita zotentha kwambiri zimakhala zabwino kwambiri.
• Zochita Zolimbitsa Thupi Zomwe Zimawotcha Ma calories Ochuluka
• Ma calories 400 mpaka 500+ Paola
• Ma calories 300 mpaka 400 pa ola limodzi
• Ma calories 150 mpaka 300 Paola
• Onaninso za

Choyamba choyamba: Kuwotcha mafuta sikuyenera kukhala chinthu chokhacho m'maganizo mwanu mukamachita masewera olimbitsa thupi kapena kusuntha komwe mumakonda. Pezani zifukwa zokhalira okangalika zomwe sizongotanthauza ma calories mu vs calories kunja, ndipo tikukulonjezani kuti mudzakhala achimwemwe komanso okhutira ndi "kulimbitsa thupi" kwanu kumapeto.

Tsopano, ngati mukufunabe kuchita masewera olimbitsa thupi ndikuwotcha ma calorie pa chilichonse chomwe mukufuna kukhala nacho pa thanzi lanu kapena kulimbitsa thupi kwanu, ndiye kuti ndibwinobe. Kupatula apo, ngati simukudziwa kuchuluka kwama calories omwe mukuwotcha, simukudziwa mtundu wanji wazakudya zomwe zingakuthandizeni kugwira ntchito molimbika.

Zingadabwe koma kulimbitsa thupi kwa HIIT komwe kumapweteka kwambiri ndikusiya malaya anu atakhuta thukuta si nthawi yokhayo yomwe mumawotcha mafuta. Mukakhala pano mukuwerenga nkhaniyi, mukuyaka pafupifupi kalori imodzi pamphindi. Nambala imeneyi imawonjezeka nthawi iliyonse mukayimirira, kuyenda, kapena kuthamanga kuti mugwire foni chifukwa thupi lanu limafunikira mphamvu zambiri kuti mugwire ntchitoyo.

Vuto: Ndikosavuta kuyerekezera kuchuluka kwa ma calories omwe mukuwotcha, makamaka ngati simunatsekeredwe mu tracker yanu 24/7. Pakafukufuku wowerengeka wa anthu ochita masewera olimbitsa thupi, ochepa thupi, ofufuza adapeza kuti ophunzirawo awonongera mphamvu zawo zamagetsi (mwachitsanzo zopatsa mphamvu) panthawi yochita masewera olimbitsa thupi katatu kapena kanayi. (Zogwirizana: Kodi Mukudya Makalori Angati Kudya * Kudya?)

Ndipo lingaliro lolondola lazamagetsi ndilofunika kwambiri ngati mukuyesera kuonda, popeza mumataya pafupifupi kilogalamu imodzi pa ma calories 3,500 omwe mumayatsa kuposa zomwe mumadya sabata iliyonse. Pofuna kukuthandizani kukwaniritsa zolinga zanu zathanzi, werengani zambiri mwatsatanetsatane zamakilogalamu ndi zochitika zomwe zimawotcha kwambiri.

Zinthu Zomwe Zimatsimikizira Kugwiritsa Ntchito Mphamvu zingati

Kukhala ndi moyo kumatenga mphamvu zambiri. Kuchuluka kwa kagayidwe kanu kagayidwe kachakudya (BMR) —kupuma, kuphethira, ndi kuganiza komwe mumachita tsiku lililonse — kumagwiritsa ntchito pafupifupi 60 mpaka 70 peresenti ya ma calories anu atsiku ndi tsiku. Kuti mudziwe BMR yanu, tsatirani njira yosavuta iyi: Kulemera kwanu (mu mapaundi) /2.2 X 24.

Ngakhale BMR yanu ili ndi majini, siyiyikidwa mwala, kutanthauza kuti mutha kuwotcha ma calories ambiri ndikusintha pang'ono. (Yesani njira zosavuta izi kuti muwotche zopatsa mphamvu zambiri tsiku lonse.)

• Pangani minofu: Popuma, minofu imawotcha mafuta ambiri kuposa mafuta. Kuchita masewera olimbitsa thupi pafupipafupi kumatha kukulitsa kagayidwe kanu ka 7 mpaka 10 peresenti - pafupifupi ma calories 100 patsiku.
• Dyetsani malawi: Kudya zopatsa mphamvu zochepa kumatha kubwereranso chifukwa mumatha kutaya kagayidwe kake-kutulutsa minofu yowonda, osati mafuta. Akatswiri amalimbikitsa kuti muchepetse zakudya zomwe mumadya tsiku lililonse osapitirira ma calories 1 000 kuchokera pazomwe mukufunikira kuti muchepetse kunenepa kwanu. Kwa amayi ambiri, izi zikutanthauza kuti musamamwe m'munsi pafupifupi ma calories 1,100 patsiku.
• Sangalalani ndi jolt: Khofi wa khofi akhoza kukhala cholimbikitsira cha metabolism, monganso tiyi wobiriwira. Zotsatira zake sizodabwitsa - ma calories ochepa patsiku - koma pang'ono pokha zimawonjezera.

Ma calories Si Muyeso Wokhawo wa Kugwiritsa Ntchito Mphamvu

Asayansi amayesa kuchita zolimbitsa thupi mu METs (ofanana ndi kagayidwe kachakudya), pomwe MET imodzi imadziwika kuti mphamvu yomwe imafunika kuti munthu akhale chete. Zochita zolimbitsa thupi zimakupangitsani kuti mugwire ntchito molimbika mokwanira kuti muwotche mphamvu zochulukirapo katatu kapena kasanu pamphindi monga momwe mumachitira mukakhala, aka masewera olimbitsa thupi ndi 3 mpaka 6 METs. TL; DR: kulimbitsa thupi kwanu kwambiri, kumawonjezera mphamvu pamphindi, ndikukweza MET. (Nachi chifukwa chimodzi chomwe mungafune kusiya kuwerengera zopatsa mphamvu.)

"Kuti muchepetse thupi komanso kuti mukhale ndi thanzi labwino, muyenera kuchita pafupifupi ma MET atatu ola limodzi - okwanira kuwotcha pafupifupi 200 calories pa ola limodzi - masiku ambiri sabata," atero a Barbara Ainsworth, Ph.D., MPH, pulofesa ku Arizona State University omwe adathandizira kupanga Compendium of Physical Activity, malo osungiramo zopatsa mphamvu zama calorie. Kawirikawiri, mphamvu yanu ya MET imakwera pamene inu:

• Sunthani minofu yanu: Minofu yanu yowonda ndiyo injini yanu; mukamagwiritsa ntchito kwambiri, mumawotcha mafuta ambiri.
• Kokani kulemera kwanu: Zochita zoyimilira monga kuthamanga zimawotcha mafuta ambiri pamlingo wapamwamba kuposa zomwe zimathandizira kulemera kwanu, monga kupalasa njinga. Malonda: Nthawi zambiri mumatha kukhala pansi kuti mupange kusiyana.
• Limbikirani kwambiri: Wosambira mwamphamvu amatentha ma calorie ochulukirapo kuposa kupalasa njingayo osadutsa, kukwera phiri kumagwiritsa ntchito mphamvu zochulukirapo kuposa kuyenda m'misewu yathyathyathya, ndipo kuyenda mwachangu ndi njira yotsatsira moto

Zoona ndi Zopeka Pazolimbitsa Thupi ndi Ma calories

Nthano #1. Makilomita pa kilomita, kuthamanga ndi kuyenda kumawotcha ma calories omwewo.

Ngakhale pafupi. "Kuthamanga ndi ntchito yamphamvu kwambiri chifukwa mukudumpha pansi ndi chilichonse," atero a David Swain, Ph.D., pulofesa wa zolimbitsa thupi sayansi komanso director of Wellness Institute and Research Center ku Old Dominion University ku Norfolk, Virginia. Pa mailosi, kuthamanga kumatentha pafupifupi ma calories owirikiza kawiri kuposa kuyenda.

Nthano #2. Zolimbitsa thupi zotsika kwambiri zimawotcha ma calories ambiri

Pankhani ya masewera olimbitsa thupi omwe amawotcha zopatsa mphamvu kwambiri, pang'onopang'ono komanso okhazikika sapambana mpikisano. "Azimayi amaganiza kuti kuchita masewera olimbitsa thupi pang'onopang'ono kumawotcha mafuta m'chiuno mwawo. Izi siziri choncho, "anatero Annette Lang, wophunzitsa payekha ku New York City komanso mwiniwake wa Annette Lang Education Systems. "Ngati mutagwira ntchito mosavuta kwa mphindi 15 ndikuwotcha mafuta 100, 75% atha kukhala ochokera kumafuta. Ngati mutalimbikira kwambiri mphindi 15 ndikuwotcha ma calories 200, 50% yokha ndi omwe angakhale ochokera kumafuta, koma mwawotcha mafuta ambiri zonse ndi ma calories owirikiza kawiri. " (Zokhudzana: Momwe Mungawotche Ma calories 500 Mumphindi 30)

Bodza # 3. Simungakhulupirire manambala amenewo pa treadmill.

Zaka zapitazo, ziwonetsero zakuwotchera kalori pamakina ena odziwika olimbitsa thupi adadziwika kuti sizabwino. "Masiku ano, amachita ntchito yabwino kwambiri, makamaka ngati mukulemera," akutero wofufuza zama metabolism a Gary Hunter, Ph.D., aku University of Alabama ku Birmingham.

Bodza # 4. Mumawotcha kwambiri pozizira.

Ndizowona kuti mumaotcha makilogalamu mukanjenjemera. Koma mukatenthetsa panthawi yolimbitsa thupi, simungagwiritse ntchito mphamvu zambiri chifukwa kunja kukuzizira. Izi zikutanthauza kuti simudzapeza kuyenda kozizira, kofulumira pa mndandanda wa masewera olimbitsa thupi omwe amawotcha zopatsa mphamvu zambiri. (Koma kodi nyengoyi ingakhudze kuchuluka kwama calories omwe mumawotcha?)

Bodza # 4. Zochita zotentha kwambiri zimakhala zabwino kwambiri.

"Kwa amayi ambiri, chomwe chimawotcha kwambiri ndi ntchito yomwe amatha kukhala nayo kwa nthawi yayitali, monga kuyenda mwamphamvu, kukwera njinga, kapena kupalasa njinga," akutero Ainsworth.

Zochita Zolimbitsa Thupi Zomwe Zimawotcha Ma calories Ochuluka

Nthawi zambiri, mukamachita masewera olimbitsa thupi kwambiri, thupi lanu limawotcha ma calories, ngakhale mutasiya masewera olimbitsa thupi kapena studio. Ngati mukuyang'ana kuti muzitha kuyambiranso mafuta opitilira muyeso mpaka ma 100 calories, ipatseni mphamvu ndi njira izi m'zochita zanu, ngakhale itakhala imodzi mwazochita zomwe zimawotcha ma calories ambiri pansipa kapena kuphatikiza pang'ono.

• Hi-lo akuphulika: Kwa mphindi zitatu, gwirani pa 8 kapena 9 pamlingo wa 1 mpaka 10 (pomwe 10 ikhala yozungulira). Bwererani kosavuta kwa mphindi zitatu. Bwerezani ka 4.
• Otsika otsika: Onjezani tsiku lolemera pakulemera kwanu sabata iliyonse. Sankhani cholemera chomwe mungakweze kangapo kasanu. Chitani ma seti 4 a maulendo 5 azomwe mumachita nthawi zonse.
• Kugawanika mwachangu: Chitani masewera olimbitsa thupi awiri kapena atatu kwa mphindi 15, olekanitsidwa ndi mphindi zisanu zamasewera osavuta.
• Kuphulika kwa masekondi 60: Dzikankhireni kwathunthu kofiira mu masekondi 60. Pezani mpweya wanu kwa mphindi ziwiri kapena zitatu. Bwerezani. Gwiritsani ntchito maulendo 15.

Ngakhale mukuyenera kukumbukira zonse zomwe tazitchulazi—ma genetics, thupi, mphamvu yolimbitsa thupi—zomwe zimakhudza kuchuluka kwa ma calories omwe munthu amawotcha pochita ntchito yomwe wapatsidwa, mawerengedwewa amakupatsani lingaliro la mtundu wa masewera olimbitsa thupi omwe amawotcha zopatsa mphamvu zambiri.

Ma calories 400 mpaka 500+ Paola

• Maphunziro a Elliptical: makilogalamu 575
• Kukwera Njinga Zamapiri: 545 calories
• Maphunziro Ozungulira (zovuta, ndi cardio pakati pa seti): 510 calories
• Kutsetsereka Kumtunda (Wosapitirira): makilogalamu 510
• Kupalasa (makina ocheperako, osasunthika): ma calories 450
• Kusambira (kuthamanga kwaulere, kosavuta): 450 calories

Ma calories 300 mpaka 400 pa ola limodzi

• Kukweza Kunenepa (dumbbells kapena makina): ma calories 385
• Kuyenda (popanda paketi): ma calories 385
• Kuyenda-Jog Pakati: Makilogalamu 385
• Kujambula Thupi: Ma calories 350
• Kayaking: makilogalamu 320
• Dance ya Jazz: 305 calories
• Kuyenda Kwamphamvu (mofulumira, 4 mph): makilogalamu 320

Ma calories 150 mpaka 300 Paola

• Flamenco, Belly, kapena Swing Dancing: 290 calories
• Kuwombera Hoops: 290 calories
• Kusewera gofu (kuyenda ndi kunyamula zibonga): 290 calories
• Kubwerera (kuthamanga pa chopondera chaching'ono): ma calories 290
• Madzi Aerobics: 255 calories
• Tai Chi: 255 calories
• Kuyenda Mofulumira: (3.5 mph) 245 calories
• Pilates (masewera olimbitsa thupi): ma calories 160
• Yoga (Hatha): 160 zopatsa mphamvu

Onaninso za