Kodi Mukuwotcha Makilomita Angati Kuthamanga Mile?

Zamkati

• Ma calories amatentha pa mile
• Chifukwa chake kuthamanga kumakupindulitsani
• Kuyambapo
• Kuwerengera calorie yanu yoyaka
• Kulimbikitsa kutentha kwa kalori yanu

Chidule

Kuthamanga ndi njira yabwino yopezera cardio yanu, makamaka ngati simuli munthu amene amakonda kusewera masewera olimbitsa thupi kapena kucheza nawo. Ndi ntchito yomwe mungathe kuchita panokha, ndipo kupatula nsapato zabwino, sikutanthauza kuti mugule zida zilizonse zapadera.

Tikudziwa kuti kuthamanga ndi kwabwino kwa inu. Koma kodi thukuta limakuthandizani kuwotcha kangati? Zimapezeka kuti yankho limadalira inu; makamaka, momwe mumalemera. Mukamayesa kulemera kwambiri, kuchuluka kwa kalori yanu kudzakhala kwakukulu.

Pemphani kuti muphunzire kuchuluka kwama calories omwe mumawotcha mtunda wa mile, komanso momwe mungapangire gawo lanu pochita masewera olimbitsa thupi.

Ma calories amatentha pa mile

Chiwerengero chonse cha ma calories opsa pa mile imodzi ndi pafupifupi 100 calories pa mile, atero Dr. Daniel V. Vigil, wothandizirana naye wa zamankhwala ku David Geffen School of Medicine ku UCLA. Komabe, nambala imeneyi imasiyanasiyana kutengera munthu. Kulemera kwa thupi kumathandiza kwambiri.

Malinga ndi tchati chochokera ku American Council on Exercise, munthu wokhala ndi mapaundi 120 amawotcha pafupifupi ma calories 11.4 pamphindi kwinaku akuthamanga. Chifukwa chake ngati munthuyo athamanga mphindi 10, awotcha ma calories 114. Ngati munthu ameneyo amalemera mapaundi 180, kalori woyaka amapita ku 17 calories pamphindi. Wothamanga mapaundi 180 amatha kuwotcha ma calories 170 omwe amayenda mtunda wa mphindi 10 womwewo.

"Ndi nambala yokhazikika, mosasamala kanthu za kuthamanga kwanu," akutero Dr. Vigil. “Ngati mukufuna kuwotcha mafuta opatsa mphamvu okwana 400 pa ola limodzi, mutha kuthamanga mailo anayi mosapuma mphindi 15. Ngati mukufuna kuwotcha mafuta okwanira 400 omwewo m'mphindi 30, muyenera kuthamanga mailo anayi liwiro la mphindi 7 ndi masekondi 30. ”

Iyi ndi nkhani yabwino chifukwa mwaukadaulo simuyenera kuda nkhawa za kuthamanga mukamawotcha kalori. Mutha kuwotcha ma calories omwewo poyenda kwa nthawi yayitali ngati mukufuna kuthamanga pang'onopang'ono.

Anthu olemera kwambiri amawotcha mafuta ambiri pa mile imodzi chifukwa, malinga ndi Dr. Vigil, "Zimatengera mphamvu zambiri (ma calories) kusunthira thupi lalitali mtunda wofanana."

Mukamachita masewera olimbitsa thupi, mumagwiritsa ntchito mphamvu. Mphamvu imeneyo imalimbikitsidwa ndi zopatsa mphamvu. Paundi imodzi ndi ofanana ndi ma calories 3,500. Chifukwa chake ngati cholinga chanu ndikutaya mapaundi 1 pa sabata, muyenera kuwotcha pafupifupi 500 mpaka 1,000 ma calories owonjezera kuposa omwe mumadya patsiku patsiku, pafupifupi.

Ndikofunikanso kukhala ndi dongosolo lazakudya zopatsa thanzi chifukwa keke yowonjezera - kapena inayi - imatha kusintha mosavuta ma calories omwe mudawotcha mukamathamanga.

Ngakhale ndizowona kuti kulemera, kuposa mphamvu, kumatsimikizira ma calories omwe amawotchera panthawi yomwe akuthamanga, kulimba kumawathandiza ndi kuchuluka kwama calories omwe mukupitiliza kuwotcha mutatha kuthamanga. Kuchita masewera olimbitsa thupi kwambiri, mpweya wabwino umawonongedwa kuchokerako.

Izi zimatchedwa kuti post-exercise oxygen (EPOC) ndipo zimatha kukhudza kwambiri ma calories anu otenthedwa tsiku limodzi.

Chifukwa chake kuthamanga kumakupindulitsani

Awa amalimbikitsa kuti pakhale zochitika zolimbitsa thupi zolimbitsa thupi kwa mphindi 150 kapena mphindi 75 zolimbitsa thupi kwambiri sabata iliyonse kuti akhalebe athanzi. Kuthamanga kumatha kulowa mgulu lamphamvu kwambiri, kutengera mayendedwe anu komanso kulimbitsa thupi kwanu.

Kuphatikiza pa kukuthandizani kuwotcha mafuta ndi kukhalabe wathanzi, kuthamanga ndi kuchita masewera olimbitsa thupi kuli ndi maubwino ena.

• kuchepetsa kuthamanga kwa magazi ndi mafuta m'thupi kuti muchepetse chiopsezo cha matenda amtima
• kuchepetsa chiopsezo cha kufooka kwa mafupa
• kukonza zizindikiro zakukhumudwa komanso kuda nkhawa

Kuyambapo

Ngati mwatsopano kuthamanga, muyenera kuchepa thupi lanu. Musanayambe dongosolo lochita masewera olimbitsa thupi, lankhulani ndi adokotala, makamaka ngati muli ndi matenda.

Kuti muthamange mopanda kuvulaza, muyenera nsapato zoyenera. Nsapato zothamanga ndizosiyana ndi kuyenda pafupipafupi, tenesi, ma aerobic, kapena nsapato za basketball. Zapangidwa makamaka kuti zithandizire bwino ndikupewa kupweteka kwa phazi ndi mawondo nthawi yothamanga.

Pali mitundu yambiri ya nsapato pamsika. Yesani mitundu yosiyanasiyana kuti mupeze zoyenera pamapazi anu. Malo ena ogulitsira amakulolani kuyesa nsapato zawo m'sitolo pa chopondera.

Dokotala wanu kapena mphunzitsi wanu akhoza kukuthandizani kuti muziyenda m'njira yoyenera pazomwe muyenera kuyang'ana mu nsapato yothamanga.

Mukakhala ndi nsapato, ndi nthawi yoyamba maphunziro. Ndondomeko yabwino ndiyoti muyambe kuyenda mwachangu kenako ndikuyamba kuwonjezera magawo olimbikira mukulimbitsa thupi kwanu.

Mwachitsanzo, mutha kuyenda mofulumira kwa mphindi 5, kenako kuthamanga masekondi 45 ndikubwereza izi kangapo. Kulimbitsa thupi kulikonse kudzakuthandizani kuti mukhale ndi chipiriro ndipo posachedwa mudzatha kuthamanga mtunda wonse.

Kuwerengera calorie yanu yoyaka

Ngakhale kuli kovuta kudziwa kuchuluka kwa ma calories omwe munthu aliyense amawotcha mtunda wamakilomita, oyendetsa zolimbitsa thupi, monga Fitbit, amatha kuyandikira kwambiri. Zipangizozi zimatha kuyeza kugunda kwa mtima wanu, komanso momwe mwathamangira.

Mutalowa msinkhu ndi kulemera kwanu, chipangizocho chimapanga mawerengedwe pogwiritsa ntchito chidziwitso chonse chomwe chapatsidwa. Otsatira olimbitsa thupi ambiri amakulolani kuti musungire zomwe mumakonda. Izi zimapangitsa kuti zikhale zosavuta kutsata momwe mukuyendera ndikukhala ndi zolinga.

Kulimbikitsa kutentha kwa kalori yanu

Ngati mukufuna kuwotcha kwina, yesetsani kuwonjezera maphunziro amphamvu ku cardio yanu. Kukweza zolemera kapena kugwiritsa ntchito kulemera kwa thupi lanu - ganizirani pushups - kumakuthandizani kuti mukhale ndi minofu. Mukasakaniza zolimbitsa thupi ndi zolimbitsa thupi munthawi yomweyo, zimatchedwa maphunziro apadera.

Mwachitsanzo, mutha kuthamanga mwachangu, kenako ma pushup angapo, kenako kuthamanga kwinanso. Zochita izi zimawotcha zopatsa mphamvu zochulukirapo kuposa momwe zimachitikira payekha chifukwa cha EPOC.

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