Zomwe Mungadye Pambuyo pa Cardio Kuti Mumangenso Minofu

Zamkati

• Kodi muyenera kudya msanga liti mutachita masewera olimbitsa thupi?
• Zomwe mungadye mutadya pang'ono cardio
• Kodi muyenera kudya chiyani mukamaliza masewera olimbitsa thupi a HIIT?
• Kodi muyenera kudya chiyani mukatha kudya kwa nthawi yayitali?
• Masitepe otsatira

Mudangomaliza kumene, gawo lazitali zazitali, kapena kalasi ya ma aerobics. Muli ndi njala ndikudzifunsa: Kodi njira yabwino kwambiri ndi yotani yopatsira mafuta?

Kuti mukulitse kukula kwa minofu, nthawi zambiri kumakhala kofunika kudya chakudya chodzaza ndi mapuloteni nthawi yomweyo mukamaliza kulimbitsa thupi. Koma zomwe muyenera kudya mukamaliza kudya ndi Cardio zimadalira mtundu wanji wam'mapeto omwe mudamaliza, gawo lanu linali lalitali bwanji, komanso zomwe mudadya musanachite masewera olimbitsa thupi.

Ngakhale cardio imatha kupanga pang'ono minofu, muyenera kuyika maphunziro olimba kuti muwone kupindula kwa minofu. Phindu lenileni lochita masewera olimbitsa thupi la Cardio ndikuti limawotcha zopatsa mphamvu, zomwe zingakuthandizeni kuti muchepetse kapena muchepetse kunenepa, mukaphatikiza zakudya zoyenera. Pali malangizo ena azaumoyo omwe mungatsatire kuti muwonetsetse kuti mukupindula kwambiri ndi chakudya chanu mukamaliza kulimbitsa thupi.

Kodi muyenera kudya msanga liti mutachita masewera olimbitsa thupi?

Ngati mwachita zosakwana ola la cardio mwamphamvu kapena pang'ono, mwina simunathetse malo anu onse ogulitsira mphamvu. Mphamvu zimasungidwa mu minofu ngati glycogen, unyolo wama molekyulu a shuga. Thupi lanu limagwiritsa ntchito mafuta ndi shuga kupangira zolimbitsa thupi. Ngati simunadye kapena mwachita kulimbitsa thupi kwa nthawi yayitali komanso / kapena kupitilira apo, onetsetsani kuti mudya mkati mwa mphindi 45 mpaka 60 kuti mubwezeretse minofu ya glycogen. Izi ndizofunikira makamaka kwa iwo omwe azichita masewera olimbitsa thupi posachedwa.

Nawa malingaliro apano kuchokera pa kafukufuku wofalitsidwa mu Journal of International Society of Sports Nutrition:

• Ngati mwasala kudya musanaphunzitse, muyenera kudya zomanga thupi ndi zopatsa mphamvu mukangolimbitsa thupi kuti mulimbikitse kukula kwa minofu. Ngati simunadye kwa maola anayi kapena asanu musanachite masewera olimbitsa thupi, mutha kupindulanso ndi chakudya chokhala ndi mapuloteni komanso chakudya chambiri mutangotha ​​masewera olimbitsa thupi.
• Ngati mwadya ola limodzi kapena awiri musanachite masewera olimbitsa thupi, chakudyacho chitha kukhala chokwanira kulimbikitsa minofu ngakhale mutachita masewera olimbitsa thupi. Izi ndichifukwa choti ma amino acid omanga minofu omwe adya chakudya chanu amakhalabe m'magazi kwa maola awiri mutadya.

Poganizira izi, izi ndi zomwe muyenera kudya mukamaliza masewera olimbitsa thupi.

Zomwe mungadye mutadya pang'ono cardio

Ngati mukuwonjezera chizolowezi chanu chophunzitsira mphamvu ndi mphindi 30- 45 mphindi zolimbitsa thupi (monga kuthamanga kwa 5K kapena kalasi ya Zumba), muyenera kuyang'ana pakubwezeretsa madzi otayika pambuyo pake. Ngakhale kugunda kwa mtima kwanu kwakwezedwa ndipo mukutuluka thukuta, zomwe mumagwiritsa ntchito mu caloric zidalibe zochepa.

Pambuyo pa masewera olimbitsa thupi amtunduwu, imwani madzi osachepera 8. Imwani zambiri ngati simunathiridwe bwino musanachite masewera olimbitsa thupi.

Mutha kusintha madzi a kokonati, koma osakhala kutali ndi zakumwa zamasewera monga Gatorade zomwe zimapereka shuga wosafunikira kuti muchite masewera olimbitsa thupi mwachidule.

Kodi muyenera kudya chiyani mukamaliza masewera olimbitsa thupi a HIIT?

Kuchita masewera olimbitsa thupi a HIIT, monga othamanga kapena gulu la njinga, amaphatikiza zochitika zapafupipafupi ndi nthawi yopuma yochepa. Mtundu uwu wa cardio, wotchedwa anaerobic zolimbitsa thupi, ndimasewera olimbitsa thupi kwambiri. Mudzawotcha ma calorie ochulukirapo kwakanthawi kochepa, ndipo mudzakumana ndi zotulukapo zakumapeto kwa moto, kapena kuchuluka kwa mpweya wogwiritsa ntchito mpweya pambuyo pake (EPOC).

EPOC ndi kuchuluka kwa mpweya wofunikira kuti thupi libwezeretse kupumula. Magawo a HIIT amalimbikitsa EPOC wapamwamba chifukwa mumadya mpweya wambiri munthawiyo. Izi zimapangitsa kuchepa kwakukulu kuti mutenge malo opitiliza kulimbitsa thupi. Zimatanthauza kuti mupitiliza kuwotcha zopatsa mphamvu ngakhale gawo lanu la HIIT litatha.

Kuchuluka kwa khama lomwe thupi lanu limagwira panthawi ngakhale yochita masewera olimbitsa thupi a HIIT ndilokulirapo. Chifukwa chake zomwe mumadzithira mafuta ndizofunikira kwambiri kuposa momwe zimakhalira nthawi yayitali mofanana. Pamwamba pa ma ola 8 amadzi kapena madzi a coconut, sankhani chakudya chochepa chophatikizira mapuloteni ndi chakudya.

Malinga ndi Academy of Nutrition and Dietetics, kuchuluka kwama carbohydrate / protein kwa 3: 1 pachakudya pambuyo pa masewera olimbitsa thupi ndi koyenera kwa anthu ambiri.

Mapuloteni amathandizira kumanganso minofu, pomwe chakudya chimalowa m'malo ogulitsira minofu ya glycogen. Izi zidzakuthandizani mphamvu zanu.

Zitsanzo za mitundu iyi yazakudya ndi monga:

• kugwedezeka kwa mapuloteni ndi puloteni imodzi ndi nthochi
• kapu ya mkaka wa chokoleti
• Yogurt yachi Greek ndi zipatso
• tuna pa mkate wonse wa tirigu

Kodi muyenera kudya chiyani mukatha kudya kwa nthawi yayitali?

Ngati mukukonzekera mpikisano komanso kuyika ma cardio ozama, maola olimbitsa thupi amafunikanso kuwonjezeranso mafuta.

Mukamaliza masewera olimbitsa thupi, imwani madzi ambiri kapena musankhe zakumwa zamasewera ndi ma electrolyte, monga Gatorade. Zakumwa izi zimathandizira m'malo amadzimadzi ndi sodium yotayika kudzera thukuta.

Kenako, sankhani chakudya chochepa chokhala ndi carbohydrate / protein protein ya 3: 1. Zitsanzo zina ndi monga chimanga ndi mkaka, bagel wokhala ndi mazira, kapena kugwedeza kwamapuloteni ndi zipatso zina.

Masitepe otsatira

Zomwe muyenera kudya mukadwala cardio zimadalira pazinthu zingapo, kuphatikiza kukula ndi kutalika kwa gawo lanu. Chofunikira kwambiri ndikumvera thupi lanu. Malingaliro pamwambapa si malamulo okhazikika, koma malangizo oyenera kutsatira.

Ngati muli ndi njala pambuyo pa kulimbitsa thupi kulikonse, sankhani chakudya chochepa chopatsa thanzi, chopatsa thanzi kuti muthe kudzaza thupi lanu.