Kodi Kusambira Kumawotcha Makilomita Angati?

Zamkati

• Ubwino Wosambira
• Kodi Kusambira Kumawotcha Ma calories Angati?
• Zomwe Zimapangika M'makilogalamu Anu Zimatenthedwa Pomwe Mukusambira
• Momwe Mungawotchere Ma calories Ochuluka Pamene Mukusambira
• Onaninso za

Ngati munalumphira mu dziwe kuti mukachite masewera olimbitsa thupi, mumadziwa kuti kusambira kumakhala kovuta bwanji poyerekeza ndi kuthamanga ndi kupalasa njinga. Zitha kuwoneka ngati zosavuta mukadali mwana mukuyenda pansi pamisasa; Tsopano, ndizodabwitsa kuti mutha kumva bwanji mutatha mphindi zochepa.

Ubwino Wosambira

Rochelle Baxter, mphunzitsi wamkulu wa Aaptiv, wophunzitsidwa ndi AFAA wovomerezeka wa AFAA, komanso triathlete. "Zimathandiza kuwotcha mafuta, kutaya kulemera, kumanga mphamvu, ndi thanzi labwino." Osanenapo, kusambira kumakhudza kwambiri, ndikupangitsa kuti ikhale njira yabwino yochizira komanso kupewa kuvulala.

Chifukwa chomwe kusambira ndikwabwino kwa inu ndikuti nthawi iliyonse mukakoka, kukankha, kapena kuchita sitiroko, mumakoka kukana madzi, omwe ndi-duh-ochuluka kwambiri kuposa mpweya.

"Izi zimamanga minofu ndikuwotcha zopatsa mphamvu zazikulu," akutero Baxter. "Pamene mukuwotcha ma calories awa, mukupanganso minofu yowonda, zomwe zikutanthauza kuti mudzapitiriza kutentha ma calories tsiku lonse." (Nazi zambiri za sayansi ya momwe kumanga minofu kumakuthandizira kuwotcha mafuta.)

Kodi Kusambira Kumawotcha Ma calories Angati?

Kuti mudziwe kuchuluka kwama calories omwe mumatentha posambira, choyamba muyenera kumvetsetsa momwe asayansi amayerekezera kuchuluka kwa mphamvu zomwe thupi lanu limagwiritsa ntchito pochita masewera olimbitsa thupi. Chigawo chomwe chimagwiritsidwa ntchito chimatchedwa MET (kapena chofanana ndi kagayidwe kachakudya), ndipo chimayesa momwe thupi lanu likugwirira ntchito molimbika popuma. Mukakhala mozungulira pabedi (aka popuma), thupi lanu limatentha 1 MET, yofanana ndi 1 calorie kilogalamu imodzi yolemera thupi pa ola limodzi.

Ngati mukudziwa kuchuluka kwa ma MET omwe "amawononga", ndipo mukudziwa kuchuluka kwake, mutha kuwerengera kuchuluka kwama calories omwe mwatentha pochita izi. Nkhani yabwino: Palibe masamu ofunikira. Mutha kugwiritsa ntchito chowerengera cha pa intaneti, chomwe chimaganizira za kulemera kwanu komanso nthawi yochita masewera olimbitsa thupi, kuti mudziwe mosavuta kalori yanu yoyaka.

Mukasambira, thupi lanu limatentha kulikonse kuchokera ku 3.5 METs (223 calories pa ola limodzi) kupondaponda madzi pang'ono; mpaka 8.3 METs (ma calories 528 pa ola limodzi) othamanga mwachangu, mwamphamvu; ndi 13.8 METs (878 calories pa ola limodzi) chifukwa cha sitiroko ya gulugufe. (Ziwerengerozi ndi za munthu wamkulu wolemera mapaundi 140.)

Poyerekeza, kuthamanga kungafanane ndi 7 METs (ma 446 calories pa ola limodzi) ndi njinga zama 7.5 METs (477 calories pa ola limodzi), ngakhale ma METs ndi calorie amawotcha pazinthuzi amasiyana potengera kulimba, nawonso.(FYI, masewera ena amadzi monga kayaking ndi kuyimirira paddleboarding amawotcha zopatsa mphamvu!)

Zomwe Zimapangika M'makilogalamu Anu Zimatenthedwa Pomwe Mukusambira

Koma musatengeke ndi ziwerengerozi. Ndi ma calories angati omwe mumawotcha kusambira zimadalira zinthu zambiri, akutero Bianca Beldini, D.P.T., katswiri wamankhwala, USA Triathlon-certified coach, ndi mphunzitsi wovomerezeka wa Schwinn Cycling.

Thupi lanu:"Wina amene amalemera kwambiri adzawononga zopatsa mphamvu zambiri kuposa munthu amene amalemera pang'ono chifukwa zimatengera mphamvu zambiri kusuntha thupi lokulirapo kuposa laling'ono," akutero. (Zomwe, inde, zimaganiziridwa mu kapangidwe ka METs.) "Koma gulu lokulirapo lipanganso malo owonekera m'madzi potero limapangitsa kulimbikira kukoka. Kukoka kwina kumatanthauza kuti kumafunikira mphamvu yochulukirapo kukana, motero kukulirakulira kugunda kwa mtima ndikupangitsa kuwononga ndalama zambiri. "

Kuthamanga kwanu: Kuthamanga komwe mungakhudze kumakhudzanso kutentha kwa kalori yanu. "Mukasambira pang'onopang'ono, mphamvu zochepa zimakhalapo, zomwe zimapangitsa kuti mafuta asatenthedwe pang'ono," akutero a Beldini. Choncho, mukamasambira mofulumira, mumagwiritsa ntchito mphamvu zambiri. Kugwiritsa ntchito zida zosambira monga kukoka ma buoys, kukoka zopalasa, ma parachuti, ndi magulu, kuti muwonjezere kukana kapena kukulitsa kukoka kumawonjezeranso mphamvu zanu, ndikuwonjezera kutenthedwa kwa calorie yanu, akuwonjezera.

Kusambira kwanu: Ndiyeno, ndithudi, pali sitiroko yokha. "Gulugufe mwina ndivuto lovuta kwambiri komanso luso kwambiri," akutero Baxter-ndichifukwa chake limatentha kwambiri. Mukamenya sitiroko, mukumenya dolphin munthawi yomweyo ndipo manja anu akubwera mokwanira, zomwe zimafunikira kulumikizana kwamphamvu kwa thupi lonse (makamaka pamutu panu chapamwamba), akutero. Kukwawa ndikotsatira pamzere wa kuchuluka kwa zopatsa mphamvu zowotchedwa kusambira. "Nthawi zonse mukamachita sitiroko, mumamenyanso!" akutero Baxter. "Ndiwo chisakanizo chabwino kwambiri chowotcha zopatsa mphamvu zazikulu." Breaststroke ndi backstroke ndizofanana malinga ndi zotsatira za caloric. "Ziwirizi ndizochepa pang'onopang'ono, koma mutha kuwotcha ma calories ndi njira yoyenera," akutero.

Onani pansipa kuti mudziwe zambiri za chiwerengero cha zopatsa mphamvu zowotchedwa kusambira mtundu uliwonse wa sitiroko. (Ziwerengero zimatengera munthu wamkulu wolemera mapaundi 140. Onaninso kuyerekezera kwina kwa kusambira ndi liwiro la MET apa ndipo gwiritsani ntchito chowerengera chowerengera chosambirachi kuti ma calories anu apsa.)

• Kupondaponda madzi (khama pang'ono): 3.5 METs = 223 calories / ora
• Kubwerera kumbuyo: 4.8 METs = 305 calories / ora
• Breaststroke: 5.3 METs = 337 calories / ola
• Freestyle kapena zokwawa (zopepuka kapena zolimbitsa thupi): 5.8 METs = 369 zopatsa mphamvu
• Freestyle kapena zokwawa (zapakati mpaka mwamphamvu): 8.3 METs = 528 calories / ola
• Freestyle kapena kukwawa (mwachangu kapena mwamphamvu): 9.8 METs = 623 calories / ora
• Gulugufe: 13.8 METs = 878 calories / ora

Momwe Mungawotchere Ma calories Ochuluka Pamene Mukusambira

Ziribe kanthu kukula kwanu, kuthamanga, kapena sitiroko, njira yabwino kwambiri yowotcha zopatsa mphamvu zambiri mukamasambira ndikuchita zoyeserera zolimba zomwe zimaphatikizidwa ndi nthawi yochira. (Zokhudzana: Momwe Mungapezere Zowonjezera Pakusambira Kwanu)

"Gawo lazoyeserera liziwoneka motere: Mpikisano wa freestyle wa 50m wotsatiridwa ndi kupumula kwa masekondi 10 komwe kugunda kwa mtima wanu kumatsika, kumabwerezedwa kasanu kwathunthu," akutero Baxter. Kuyesayesa kwamphamvu kwambiri, ndi kupumula, kulipira mchitidwe wanu mopitilira kulimbitsa thupi kwa boma-ndipo sayansi imawonetsa kuti HIIT imayaka 25 mpaka 30 peresenti ya ma calorie ambiri, ndikuphatikizanso ndi zomwe zimachitika pambuyo pake, zomwe zimawotcha mafuta ngakhale mutamaliza ntchito. (PS Mungaphatikizepo magawo owotchera ma calorie munthawi yanu yochita masewera olimbitsa thupi.)

Takonzeka kuti tiyese? Nthawi yotsatira mukayang'ana kuwotcha mafuta osagundana ndi thupi lanu, pitani kumalo osambirawa mulingo uliwonse wathanzi.

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