Momwe Mungapezere Zotsatira za 'Afterburn' mukulimbitsa thupi kwanu

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Zolimbitsa thupi zambiri zimawonetsa zotsatira za kuwotcha ma calories owonjezera ngakhale mutagwira ntchito molimbika, koma kugunda malo okoma kuti muwonjeze kupsa mtima zonse zimatengera sayansi.

Kugwiritsa ntchito mpweya wambiri pambuyo pochita masewera olimbitsa thupi (EPOC) ndiye lingaliro lazolimbitsa thupi m'kalasi lomwe limakulitsirani kagayidwe kake kwa maola 24-36 mukamaliza masewera olimbitsa thupi. Orangetheory Fitness ndi mtundu umodzi wadziko womwe ukugwiritsa ntchito njira imeneyi kuthandiza makasitomala awo kuti achepetse thupi ndikukhala olimba.

Makalasi amphindi 60 a OTF amagwiritsa ntchito makina opondera, makina oyendetsa, zolemera, ndi ma pulogalamu ena, koma chinsinsi chenicheni chili pazowunika pamtima zomwe amapereka kwa kasitomala aliyense kuti avale. Kuwunika kugunda kwa mtima wanu ndikofunikira kuti muwonetsetse kuti mukugunda malo oyenera omwe EPOC ingayambirepo, akufotokoza Ellen Latham, woyambitsa wa Orangetheory.

"Ndikapeza makasitomala akugwira ntchito 84 peresenti ya kuchuluka kwa mtima wawo - zomwe timatcha zone ya lalanje-kwa mphindi 12-20, amakhala ndi ngongole ya oxygen. Ganizirani za nthawi imeneyi mukamachita masewera olimbitsa thupi Latham akufotokoza. EPOC imathandizira kuphwanya lactic acid ndikuthandizira kufulumizitsa kagayidwe kanu. (Umu ndi momwe mungapezere kuchuluka kwa mtima wanu.)

Chifukwa mwadzidzimutsa makina anu kwambiri (mwanjira yabwino!), Zitha kutenga tsiku kuti mubwerere mwakale. Panthawi imeneyo, kagayidwe kanu kagayidwe kake kamawonjezeka ndi pafupifupi 15 peresenti ya kutentha kwanu koyambirira (kotero ngati munawotcha ma calories 500 muzolimbitsa thupi zanu, mudzawotcha 75 owonjezera pambuyo pake). Sizingamveke ngati tani, koma mukamagwiritsa ntchito magawo 3-4 pa sabata, ma calories amawonjezera.

Kuti mudziwe kuti mukugwira ntchito molimbika, muyenera kuwunika kugunda kwa mtima. Zitha kuwoneka ngati ndalama zambiri, koma kukhala wokhoza kudziyesa ndikofunikira kuti muchepetse kunenepa. M'malo mwake, Latham amakhulupirira sayansiyo kotero kuti mamembala ku Orangetheory amadzipangira okha oyang'anira.

Gawo labwino kwambiri sikuti mukuyenera kugwira ntchito pa 84 peresenti ya mtima wanu wonse kwa mphindi 12-20-nthawiyo imatha kufalikira nthawi yonse yolimbitsa thupi. Choncho khalani ndi gawo lovuta koma lochita masewera olimbitsa thupi ambiri, ponyani zovuta zingapo, ndipo mudzakhala mukuwotcha mafuta mutangomaliza kumene masewera olimbitsa thupi.

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