Kuyesedwa Kwamagetsi: Kodi Muyenera Kuyesera?

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Palibe chomwe chimakhumudwitsa kuposa phiri lowopsa! Mukamachita masewera olimbitsa thupi pafupipafupi ndikudya zoyera komabe sikeloyo singasunthike, imatha kukupangitsani kufuna kuzitsitsa zonse ndikubwerera m'manja olimbikitsa a Little Debbie ndi TV yeniyeni, makamaka tikakumbutsidwa mobwerezabwereza za kulemera kutaya ndikosavuta monga "zopatsa mphamvu mkati, zopatsa mphamvu kunja." Ngakhale kuti izo zikhoza kukhala zoona masamu, sizikunena nkhani yonse, akutero Darryl Bushard, NASM-CPT/ISSN-Sports Nutrition Specialist, Certified Weight Loss Coach for Lifetime Fitness and Precision Nutrition Certified. Iye anati: “Si ma calories amene ali ofunika, koma zakudya zimene zili m’ma calorie ake.

Ndipo pali zambiri zofunika kuziganizira kuposa chakudya chanu. Zina zambiri zimatha kukhudza kuchepa thupi, magwiridwe antchito, komanso thanzi lonse, Bushard akuti. "Muyenera kuyang'ana zovuta zonse pamoyo wanu zomwe zimakhudza kagayidwe kanu, kuphatikizapo masewera olimbitsa thupi (kodi mukuchita mopitirira muyeso?), chilengedwe, kuperewera kwa zakudya, thanzi labwino, maganizo, ntchito, ndi kusowa tulo." Ndipo zoona muli ndi chibadwa chanu cholimbana nacho (Zikomo, Aunt a Martha, chifukwa cha "chiuno changa chobadwira!").

Nkhani yabwino ndiyakuti mutha kuwongolera zinthu zonsezi, kwakukulukulu. Kuti mumvetsetse zomwe muyenera kukonza, choyamba muyenera kudziwa zomwe zikufuka pansi. Mutha kumva kuti muli ndi thanzi labwino masiku ano, koma izi sizitanthauza kuti simumayembekezera zinthu zina zomwe zingakhudze thanzi lanu m'tsogolomu. Lowetsani kuyesa kwa metabolic.

Kusintha kwa thupi kwanu ndimomwe thupi lanu limapezera mphamvu kuchokera kuchakudya ndikumachigwiritsa ntchito kukuthandizani kukhala moyo wanu. Zikumveka ngati zosavuta, koma zimakhudza chilichonse kuyambira kubala kwanu mpaka momwe mumamverera ngati ndinu m'modzi mwa anthu omwe amatha kudya chilichonse chomwe angafune komanso osalemera (Tonse tikudziwa izo anthu).

Kodi Metabolism Yanu Ndi Yotani?Kuti awone momwe kagayidwe kanu kagayidwe kake, Bushard akulangiza poyamba kuti ayese "kupsyinjika ndi kulimba" spit test yomwe imayeza milingo ya DHEA (mahomoni kalambulabwalo omwe amakuuzani kulimba mtima kwanu) ndi cortisol ("mahomoni opsinjika maganizo"). "Kupsinjika ndiye chiyambi cha [matenda]," akutero.

Chotsatira ndicho kuyesa kuyeza thanzi lanu la mtima ndi RMR yanu (kupumula kwa kagayidwe kake kagayidwe) - ichi chimadziwikanso kuti kuyesa kwa Darth Vader chifukwa cha chigoba chowopsa chomwe muyenera kuvala. Gawo loyamba la mayesowa limaphatikizapo kuthamanga pa treadmill pamene kompyuta imayang'anira kutuluka kwa carbon dioxide. Zotsatira zikuwulula:

1. Momwe thupi lanu limatenthetsera mafuta mphamvu

2. Malo anu othamangitsira thupi, kapena kuchuluka komwe mukugwirabe ntchito mdera lanu la aerobic, osati zone ya anaerobic. Kutseguka kwa Aerobic ndikulimba komwe mutha kuthamanga kwa maola ambiri kumapeto.

3. VO2 yanu yayikulu, kuchuluka kwa okosijeni komwe mungagwiritse ntchito mukamachita masewera olimbitsa thupi kwambiri. VO2 max nthawi zambiri imawerengedwa kuti ndi chisonyezo chabwino kwambiri cha masewera othamanga a mtima komanso kupirira kwa ma aerobic.

Gawo lachiwiri ndi losavuta: Bwererani m'chipinda chamdima ndikupumula (momwe mungathere ndi chigoba pamaso panu) pomwe kompyuta ikuwunika mpweya wanu ndi kugunda kwa mtima wanu kuti mudziwe RMR yanu, kuchuluka kwama calories omwe thupi lanu liyenera kupulumuka.

Zotsatira za mayeserowa pamodzi ndi mbiri yamagazi athunthu akhoza kukupatsani chithunzi cholondola kwambiri cha mphamvu zanu ndi zofooka zanu ndi zomwe mungachite kuti mukhale ndi thanzi labwino komanso, inde, kuchepetsa thupi.

Poyamba ndidakhumudwitsidwa pang'ono ndi zotsatira zanga (mapeto akadzafika, adzakhala mphemvu ndipo ndidzapulumuka, chifukwa zikuwoneka kuti sindikusowa chakudya kuti ndikhale ndi moyo), koma monga Thom Rieck, katswiri wa kagayidwe kachakudya komanso wogwira ntchito padziko lonse lapansi. zolemba, adandikumbutsa, "Palibe kwenikweni 'zabwino' kapena 'zoipa,' tikungopeza kumene inu muli kuti tidziwe momwe tingakuthandizireni kuphunzitsa kukhala rockstar." Rockstar, eti? Inde, chonde!

Makalabu ochulukirachulukira ayamba kuyesa kuyezetsa magazi, chifukwa chake ngati mukufuna kuphunzira zambiri, funsani wogwira ntchito ngati malo anu ochitira masewera olimbitsa thupi ali ndi zida zoyenera. Ngati sichoncho, atha kukuthandizani kupeza katswiri wa metabolic mderali yemwe angayankhe mafunso anu onse.

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