Kodi Muyenera Kuchita Zolimbitsa Thupi za Cardio?

Zamkati

• Kodi Fastio Cardio Ndi Chiyani?
• Zoyambira pa Fasted Cardio Workouts
• Ubwino wa Fasted Cardio
• Zovuta za Fastio Cardio
• Ndiye, Kodi Kusala Kwa Cardio Ndikoyenera?
• Onaninso za

Ngati muli ngati ife, chakudya chanu cha IG chimakhala ndi zotchinga zambiri, zotengera za smoothie, komanso (posachedwa) zithunzi zatsitsi lanyama. Koma palinso chinthu china chomwe anthu amakonda kukambirana (ayi, kudzitamandira) pamapulogalamu awo ochezera: kusala kudya kwa ma cardio. Koma kodi kusala kudya ndi chiyani, ndipo kodi kumabweradi ndi phindu lililonse? Nayi mgwirizano.

Kodi Fastio Cardio Ndi Chiyani?

Pa mulingo wofunikira kwambiri, kusala kudya kwa mtima kumaphatikizanso kukulitsa kugunda kwa mtima wanu osaganizira chakudya cham'mbuyomu kapena chotupitsa chisanafike. Otentheka mwachangu a Cardio amati mchitidwewu umakulitsa mphamvu zanu zowotchera mafuta. Koma, mwachilengedwe, mungadabwe ngati kugwira ntchito yopanda kanthu m'mimba ndi lingaliro labwino (komanso lotetezeka!) Kapena chizolowezi chomwe chimamveka chovomerezeka.

Zoyambira pa Fasted Cardio Workouts

Choyamba choyamba: Kodi mumakhala osadya nthawi yayitali bwanji kuti muzichita masewera olimbitsa thupi kuti muwoneke ngati "osala"?

Nthawi zambiri, maola 8 mpaka 12, anatero katswiri wazamankhwala Natasha Trentacosta. MD, wa Cedars-Sinai Kerlan-Jobe Institute ku Los Angeles. Koma kwa anthu ena, zitha kukhala maola atatu kapena asanu ndi limodzi okha, kutengera momwe dongosolo lanu la m'mimba limagwirira ntchito komanso kuchuluka kwa chakudya chomwe mudadya pa chakudya chanu chomaliza. "Thupi likangosiya kukonza ndikuphwanya chakudya, ma insulin anu amakhala otsika ndipo mulibe mafuta (glycogen) oyenda m'magazi anu," akutero Dr. Trentacosta. Zotsatira zake, thupi lanu liyenera kutembenukira ku gwero lina la mphamvu - nthawi zambiri mafuta - kuti likuthandizeni kuchita masewera olimbitsa thupi.

Kawirikawiri, kusala kudya kwa cardio kumachitika m'mawa (pambuyo pa kusala usiku wonse). Koma kusala kudya kumatha kupezekanso masana (mwachitsanzo, ngati mukusala kudya kwakanthawi kapena kudya chakudya chamasana), atero katswiri wazakudya zamankhwala Kacie Vavrek, M.S., RD, C.S.S.D, wa The Ohio State University Wexner Medical Center.

Omanga thupi akhala akugwiritsa ntchito cardio yofulumira ngati njira yochepetsera mafuta kwazaka zambiri, ndipo ochita masewera olimbitsa thupi nthawi zonse akhala akutengeranso posachedwapa. Koma mwina mwakhala mukuchita zolimbitsa thupi za cardio kale osazindikira. Mwaukadaulo, nthawi iliyonse mukapita kokachita masewera olimbitsa thupi m'mawa osadya kaye, mukuchita masewera olimbitsa thupi mwachangu. (Zogwirizana: Momwe Mungadzuke Kum'mawa Kuti Muthane Ndi Mawa, Malinga Ndi Akazi Omwe Amachita 4 4 AM)

Ubwino wa Fasted Cardio

Ngati cholinga chanu chachikulu ndikuchepetsa kuchuluka kwamafuta anu ndikupita kwanu kokachita masewera olimbitsa thupi kuli kotsika kwambiri, mtima wa fastio ungapindulitsenso. "Kafukufuku amathandizira kuti muwotche mafuta ochulukirapo mukathamanga kusala kudya kuposa pamene thupi lanu lilibe zakudya zozungulira kuti mugwiritse ntchito mphamvu," akutero Dr. Trentacosta. Mwachitsanzo, kafukufuku wina wocheperako adapeza kuti anthu akamathamanga pa makina opondera atasala kudya, amawotcha mafuta ochulukitsa 20% poyerekeza ndi omwe adya chakudya cham'mawa.

Chifukwa chiyani? Pamene mulibe mphamvu zopezeka mosavuta kuchokera ku chakudya, thupi lanu liyenera kuyang'ana kwina, akufotokoza motero Dr. Trentacosta.

"Fastio cardio itha kukhala yothandiza kupangitsa thupi kuti lithandizire kuwotcha mafuta amakani kwa wina yemwe wakhala akugwira ntchito pafupipafupi kwakanthawi," akuvomereza dokotala wa chiropractic ndi mphunzitsi wazamphamvu wotsimikizika Allen Conrad, B.S., D.C., C.S.C.S. Werengani: Ochita masewera olimbitsa thupi a Newbie sayenera kuyesa. Ndi chifukwa chakuti anthu omwe akhala akugwira ntchito kwa nthawi yayitali amakonda kudziwa malire awo komanso amalumikizana kwambiri ndi matupi awo, akufotokoza.

Koma zabwino zomwe zimapezeka chifukwa chofulumira kudya sizimangokhala pakusintha kwa thupi. Ngakhale kuthamanga opanda kanthu kungakupangitseni kumva ulesi poyamba, pakapita nthawi, thupi lanu limasintha kuti likhale logwira ntchito pakuwotcha mafuta ngati mafuta. Conrad akuti izi zitha kukhala zopindulitsa ngati mutachita masewera olimbitsa thupi kwa nthawi yayitali kuposa mphindi 30, kanayi kapena kupitilira apo pamlungu (monga othamanga opirira kapena a triathlon-ers). Ndipotu, kafukufuku wofalitsidwa muZolemba pa Applied Physiology poyerekeza anthu osala kudya ndi anthu odyetsedwa pa nthawi ya masabata asanu ndi limodzi anapeza kuti, pamene maphunziro pa mphamvu yomweyo, amene mosalekeza anaphunzitsidwa mu kusala kudya anasonyeza kwambiri kusintha chipiriro ntchito zawo zolimbitsa thupi poyerekeza ndi amene noshed pamaso maphunziro.

Mwina chimodzi mwazifukwa zazikulu zomwe anthu amagwirira ntchito m'mimba yopanda kanthu ndichakuti kudumphira chakudya musanakonzekere kapena zakumwa zozizilitsa kukhosi kumatanthauza zzz zina zamtengo wapatali. Malingaliro oyenera ndikudikirira osachepera mphindi 30 mutadya kuti mukonzekere - ndipo ngati mukungokhala ndi nthochi kapena chidutswa cha tositi ndi mafuta a nati (ndipo osati, titi, ma omelet atatu ndi nyama yankhumba). Kudya chakudya cham'mawa chachikulu musanafike kumalo ochitira masewera olimbitsa thupi m'mawa ndi njira yodziwikiratu yamavuto a GI. Kukonza kosavuta: Kudikirira kudya mpaka pambuyo kulimbitsa thupi kwanu. (Zogwirizana: Zomwe Muyenera Kudya Musanagwire Ntchito ndi Nthawi Yoti Muzidya)

Zovuta za Fastio Cardio

Zopindulitsa za cardio yofulumira zimatha kumveka ngati zolimbikitsa, koma nazi chinthu: Ngakhale thupi lanu mwina kutembenukira ku malo osungira mafuta mu minofu yanu ya adipose kuti mukhale ndi mphamvu, sizimasankha komwe zimapeza mphamvu, akutero Dr. Trentacosta. Izi zikutanthauza kuti thupi lanu likhoza kuphwanya minofu yanu kuti ikhale mafuta. Ugh.

Vavrek akuvomereza, ndikuwonjeza kuti m'malo mogwiritsa ntchito mafuta ochokera mu minofu yanu ya adipose, thupi lanu lingagwiritse ntchito mapuloteni omwe amapanga minofu yanu ngati mafuta. Ndipotu, kafukufuku wina anapeza kuti ola limodzi la cardio yokhazikika mu dziko losala kudya linachititsa kawiri kuchuluka kwa mapuloteni mu minofu, poyerekeza ndi cardio osasala kudya. Ofufuzawo adazindikira kuti kuchita masewera olimbitsa thupi ndi mtima posala kudya sikungakhale chisankho chabwino kwa anthu omwe akufuna kupeza kapena kusunga minofu. (Zokhudzana: Chilichonse Chimene Muyenera Kudziwa Zokhudza Kuwotcha Mafuta ndi Kumanga Minofu)

Pamapeto pake, ngati thupi lanu limawotcha mafuta kapena kusweka minofu kumadalira mtundu wa masewera olimbitsa thupi omwe mukuchita, akutero Jim White, R.D.N., ACSM exercise physiologist ndi mwiniwake wa Jim White Fitness ndi Nutrition Studios. "Lingaliro ndikuti mukhale pakati pa 50 ndi 60% ya kugunda kwamtima kwanu, komwe mungachite mukamayenda, kuthamanga pang'ono, elliptical jaunt, kapena kalasi ya yoga." Kulimbitsa thupi kukakhala kosavuta, m'pamenenso thupi lanu lidzagwiritsa ntchito mafuta.

Kumbali inayi, kulimbitsa thupi pamlingo wokwera kwambiri wamtima komanso mwamphamvu kumafunikira ma carbohydrate kuti apeze mphamvu mwachangu. Popanda iwo, mwina mudzatopa, kufooka, kupweteka, komanso kunyansidwa kapena mutu wopepuka. (Ndicho chifukwa chake ma keto-dieters angafunike kuganiziranso zochita zawo zolimbitsa thupi akadali ndi mafuta.)

Kumasulira: Ngati muli osala kudya, musamachite HIIT, boot camp, kapena CrossFit makalasi, akutero White - ndipo musamachite masewera olimbitsa thupi. Ngati mukweza zitsulo pamene mukusala kudya, simudzakhala ndi mphamvu zokweza momwe mungathere. Chabwino, simukukulitsa phindu la kulimbitsa thupi kwanu. Choipa kwambiri, mutha kuvulala, atero a White.

Izi zati, zilizonse zolimbitsa thupi kapena mtundu wa masewera olimbitsa thupi, Vavrek amachenjeza za kusala kudya kwa mtima. "Kuchita masewera olimbitsa thupi sikungakhale njira yabwino kwambiri yotayira mafuta." Chifukwa: Kukhala wopanda mafuta kumachepetsa mphamvu zomwe mungathe kuzichita, ndipo maphunziro apamwamba awonetsedwa kuti akuthandizeni kuwotcha mafuta ambiri ndi zopatsa mphamvu mu maola 24 mutatha kulimbitsa thupi kwa HIIT kusiyana ndi mayendedwe okhazikika. thamanga. Izi ndizokhudzana kwambiri ndi kuchuluka kwa ma calories omwe awotchedwa nthawi ya HIIT kukhala yayikulu kwambiri, kotero thupi lanu liziwotcha ma carbs ndi mafuta panthawi yolimbikira, yolimba kwambiri. Kuphatikiza apo, kafukufuku wakale adapeza kuti kumeza ma carbs musanakonzekere kumawonjezera zotsatira pambuyo pochita masewera olimbitsa thupi kuposa momwe anthu amasala kudya.

Ndiye, Kodi Kusala Kwa Cardio Ndikoyenera?

Mwina. Umboniwo ndiwosakanikirana, motero, pamapeto pake, zimangogwirizana ndi zomwe mumakonda komanso zolinga zanu.

"Pali anthu mwamtheradi omwe amaikonda. Mwa zina, chifukwa ndichinthu chatsopano, ndipo mwanjira ina, chifukwa chimangogwira ntchito ndi matupi awo," akutero a White. Ngati mumachita masewera olimbitsa thupi m'mawa ndipo simukukonda kudya musanatuluke thukuta, kungakhale koyenera kuyesa.

Ngati mwasankha kusala kudya, onetsetsani kuti mwadya mukamaliza masewera olimbitsa thupi, akutero. Chomwe amapita ndi Smoothie ya PB&J, koma pali matani a maphikidwe a chakudya chapambuyo polimbitsa thupi omwe amanyamula ma carbs ndi mapuloteni oyenera. Chenjezo loyenera: Mutha kukhala ndi njala kuposa masiku onse.

Izi zikunenedwa, kusala kudya kwa mtima mwina si njira yabwino kwambiri kwa ambiri. Dr. Trentacosta anati: "Anthu ambiri amatopa msanga kapena amangogunda khoma polimbitsa thupi popanda mafuta. Ena amatha kuchita chizungulire." (Ndicho chifukwa chake Conrad akugogomezera kufunikira kolankhula ndi achipatala musanadule mafuta omwe musanayambe kulimbitsa thupi.)

Ngati kugwira ntchito kwinaku simukuyenera, pali njira zina zambiri zothandiza zowotchera mafuta.

Onaninso za