Zochita Zakuthupi Zimawotcha Ma Kalori Ochepera Kuposa Momwe Mungaganizire, Kutero Kafukufuku Watsopano

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Nzeru zodziwika bwino (ndi smartwatch yanu) zikuwonetsa kuti kuchita masewera olimbitsa thupi kukuthandizani kuwotcha zopatsa mphamvu zochepa. Koma kafukufuku watsopano akuwonetsa kuti sizolondolazosavuta zimenezo.

Kafukufuku wofalitsidwa mu Biology Yamakono anapeza kuti, ngati mutachita masewera olimbitsa thupi, thupi lanu limatha kuwotcha mafuta ochepa tsiku lonse kuposa momwe mungayembekezere - makamaka, pafupifupi 28% yocheperako.

Mukufuna zambiri? Zabwino.

Pakafukufukuyu, ofufuza adasanthula deta kuchokera kwa akulu 1,754, kuyang'ana makamaka kuchuluka kwa ma calories omwe adawotchera poyambira (aka mphamvu zawo zoyambira kapena kuchuluka kwa kagayidwe kachakudya, komwe, ndiye kuchuluka kwa ma calories omwe thupi lanu liyenera kungogwira ntchito) ndi ma calories angati adawotcha chonse masana. Ofufuzawo adachotsa mayendedwe awo oyambira pazakudya zawo zonse zomwe zidawotchedwa, ndikuwona kuchuluka kwa ma calories omwe anthu adawotcha chifukwa chochita masewera olimbitsa thupi komanso zochitika zonse (monga kuyenda, kugwira ntchito, ndi zina). Chiwerengerocho chinafanizidwa ndi kuchuluka kwa ma calorie omwe anthu chiphunzitso amayenera kuti adawotcha (malinga ndi njira zomwe anthu ambiri amawotcha) malinga ndi momwe amagwiritsira ntchito mphamvu zawo zoyambira komanso zomwe amachita tsiku lomwelo. (Zokhudzana: Zomwe Muyenera Kumvetsetsa Pazolimbitsa Thupi ndi Calorie-Burn)

Ngakhale kuti kagayidwe kake kagayidwe kachakudya komanso mphamvu zowotcha calorie ndizosiyana pang'ono, ofufuzawo adapeza kuti, pafupifupi 72 peresenti yokha ya zopatsa mphamvu zomwe anthu adawotcha chifukwa chochita masewera olimbitsa thupi komanso zochitika zambiri zimasinthidwa kukhala zopatsa mphamvu zomwe zidawotchedwa tsikulo. Sikuti kulimbitsa thupi kwawo "sikunawerengere" koma, matupi awo "adalipidwa" pakuwonjezera mphamvu zolimbitsa thupi pochepetsa ndalama zomwe amagwiritsira ntchito mphamvu zawo panthawi yomwe sanali okangalika, chifukwa chake amawotcha ma calories ochepa kupumula. (FYI, osachepera mphindi 30 zolimbitsa thupi tsiku lililonse zimalimbikitsidwa kwa wamkulu wamkulu, malinga ndi Mayo Clinic.)

Mwachitsanzo, tiyerekeze kuti mumagwiritsa ntchito mphamvu zanu zoyambira 1,400 pa tsiku, mumawotcha ma calories 300 pamphindi 30, ndipo mumawotcha ma calories 700 mukuchita ntchito zina za tsikulo, monga kuphika, kuyeretsa, kuyenda. , ndi ntchito. Malinga ndi zomwe ofufuzawo adachita, ngakhale zili choncho, ukadakhala kuti udawotcha mafuta okwana 2,400 patsiku, mwina utha kuwotcha ma calories okwana 1,728 - 72 peresenti ya chiwerengerocho.

Chifukwa chiyani izi zitha kuchitika, komabe? Zikuwoneka kuti izi zitha kukhala chibadwa chotsalira kuyambira masiku athu am'mbuyomu - ndipo zonse zili m'dzina la kusunga mphamvu. "Mwina, kulipira koteroko kukadakhala kosintha kwa makolo athu chifukwa kumachepetsa mphamvu zopezera chakudya ndikuchepetsa nthawi yofunikira yopezera chakudya, zabwino zomwe zingaphatikizepo kuchepetsa kupezeka kwa nyama zakutchire," adalemba ofufuzawo. Ndipo si chinthu chokhacho mwa anthu. "Anthu ndi nyama atha kuyankha ku mphamvu zochulukirapo zomwe zikugwiritsidwa ntchito pochepetsa mphamvu zomwe zimagwiritsidwa ntchito pazinthu zina," adalemba.

Ofufuzawa adapezanso kuti thupi la munthu (chiŵerengero cha mafuta a thupi ndi minofu yosakhala yamafuta) nawonso amathandizira. Mwa anthu omwe ali ndi mafuta ochulukirapo, matupi awo amatha "kubwezera" kuti asunge mphamvu ndikuwotcha mafuta ochepa kumapeto kwa tsiku poyerekeza ndi omwe ali ndi mafuta ochepa mthupi - nthawi zina, mpaka 50 peresenti yocheperako. Ofufuzawo akuti sizikudziwika bwino chomwe chimayambitsa ndi zotsatirapo zake: Mwina anthu amakonda kunenepa chifukwa matupi awo ndi "owapatsa mphamvu" kapena matupi awo amakhala "owapatsa mphamvu" abwinoko chifukwa amakhala ndi mafuta ambiri mthupi.

Zonsezi manja ambiri> ndi zambiri zoti mutenge ngati mukuyesera kuchepetsa thupi kapena kuwerengera zopatsa mphamvu zomwe zatenthedwa pazifukwa zina (monga maphunziro a mpikisano kapena mtundu), koma pali zinthu zingapo zofunika kuzikumbukira. Chimodzi ndi chakuti mukuwotcha zopatsa mphamvu mukamachita masewera olimbitsa thupi - komanso kuposa ngati simunagwire ntchito tsiku lonse, akutero Albert Matheny, RD, woyambitsa nawo SoHo Strength Lab, Promix Nutrition, ndi ARENA. Ngakhale kuti sizingakhale zofanana ndi zomwe zasonyezedwa pamasewero anu, mukupitabe patsogolo ponena za kupititsa patsogolo thanzi lanu, makamaka ngati muphatikiza zochita zanu zonse ndi zakudya zabwino.

"Palibe izi zomwe zingatsutse mfundo yakuti kuchita masewera olimbitsa thupi mwawokha, mosasamala kanthu za kukula kwa thupi, kumachepetsa zonse zomwe zimayambitsa komanso kufa kwamtima ndi matenda," atero a Jim Pivarnik, Ph.D., pulofesa wa kinesiology ku Michigan State University. Mwa kuyankhula kwina, kuchita masewera olimbitsa thupi kungathandize kuchepetsa chiopsezo cha matenda aakulu monga matenda a mtima, matenda a shuga a mtundu wa 2, ndi mitundu ina ya khansa. Osanena izi zitha kuthandiza kulimbitsa mafupa ndi minofu yanu (yomwe imathandiza kupewa kuvulala), kuchepetsa chiopsezo chanu chovutika maganizo, ndikuwonjezera zovuta zomwe mungakhale nazo nthawi yayitali. (Zogwirizana: Phindu Lalikulu Kwambiri Lamaganizidwe ndi Thupi la Kugwira Ntchito)

Zachidziwikire, ndizomveka kuti mungafune kukulitsa zomwe mumapeza pazolimbitsa thupi zanu. Ngati calorie kuwotcha ndi kuwonda ndicho cholinga chanu, ndi bwino kuganizira zochita zolimbitsa thupi magulu aakulu minofu, anati Matheny. "Nthawi iliyonse yomwe mungakhale mukuthandizira kulemera kwa thupi lanu, osakhala pamakina, komanso kukhala ndi mayendedwe angapo ndikwabwino," akutero. Popanda kutchula, minofu imawotcha mafuta ochulukirapo kuposa mafuta, chifukwa chake pomanga minofu yambiri, mukukhazikitsa thupi lanu kuti liwotche mafuta ambiri ngakhale simukuchita kalikonse (ngakhale sizikudziwika bwino momwe zingagwirizane ndi zodabwitsazi ).

Makamaka, Matheny akuwonetsa kuti muzichita masewera olimbitsa thupi a HIIT, omwe ndi othandiza kwambiri ngati cholinga chanu ndi calorie, akutero. Kuchita masewera olimbitsa thupi a HIIT kumathandizanso kuti pakhale china chotchedwa "zotsatira zowotchera" kapena kugwiritsa ntchito mpweya wambiri pambuyo pochita zolimbitsa thupi (EPOC), zomwe zimati thupi lanu limapitiliza kuwotcha mafuta mukatha kuchita masewera olimbitsa thupi kwambiri (monga HIIT) momwe amayesera kubwerera pazoyambira. (Komanso, sizikudziwika kuti izi zingagwirizane bwanji ndi zomwe ochita kafukufuku adawona mu phunziroli chifukwa sanaganizire momwe masewera olimbitsa thupi anasinthira zotsatira za chipukuta misozi.)

Kuchita masewera olimbitsa thupi kumathandizanso kuti muchepetse zolinga zanu zakuchepetsa thupi, atero Audra Wilson, MS, RD, katswiri wazakudya ku bariatric ku Metabolic Health and Surgical Weight Loss Center ku Delnor Hospital. "Zitha kukulitsa chisangalalo chako, chomwe nthawi zina chitha kukhala chothandiza kwa anthu omwe amakonda kudya kuti athane ndi zovuta kapena zomwe zikuchitika," akufotokoza. "Ikhoza kupititsa patsogolo kugona, zomwe zikutanthauza kuti mwina simungafikire chakudya chowonjezera kuti muwonjezere mphamvu zanu."

Wilson akugogomezeranso kufunikira koti "kusintha moyo wathu wonse" kuti tidye athanzi komanso kuchita masewera olimbitsa thupi pafupipafupi kuti muchepetse thupi - komanso koposa zonse, thanzi lathunthu. "Zinthu ziwirizi zimayendera limodzi," akutero.

Ngakhale mutha kuwotcha zopatsa mphamvu pang'ono kumapeto kwa masewera olimbitsa thupi kuposa momwe mungaganizire, kukhalabe otanganidwa nthawi yayitali kumabweretsa mphotho zabwino kwambiri - m'malingaliro anu ndi thupi lanu.

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