Mwinamwake simukuyaka ma calories ambiri monga tsamba lopukusira
Ziwerengero za kalori pamakina opangira mapepala, ellipticals, ndi makina ena a cardio ndi abwino. Kumapeto kwa ntchito yanu, chiwerengero cha ma calories omwe mwatentha chingakhale chodabwitsa. Zikhoza kukupangitsani kukhala omasuka ndi kukulimbikitsani kuthamanga kapena kuchita zambiri.
Musanalemberetu kulemba chakudya chamadzulo chamtengo wapatali chimene munachikonda, ndikofunika kudziwa kuti izi ndizongoganizira chabe.
Ngakhale mitundu ina ya makina a cardio ndi olondola kwambiri kuposa ena, palibe ngakhale imodzi mwa izo yomwe ingakhale yolondola. Kawirikawiri, iwo amatsutsa kalori yanu yotentha ndi 15 mpaka 20 peresenti chifukwa pali zinthu zambiri zomwe zimakhudza.
Zinthu Zowotcha Kalori
Makina ambiri opanga mafilimu omwe amapezeka m'mabuku lero akukupemphani kuti mulowetse zinthu zanu musanayambe. Izi nthawi zambiri zimaphatikizapo kulemera kwanu ndipo zina zimapangitsanso kuti ndinu amsinkhu komanso zaka zomwe mumakhala nawo. Vuto ndilokuti palinso zinthu zina zofunika kuziganizira.
Makina a Cardio monga mapepala opangira mapepala amagwiritsira ntchito maulamuliro oyenera kuti azindikire chiwerengero cha ma calories anatenthedwa. Zili ngati ndondomeko ya calorie yopsereza yomwe mungachite nokha. Mulimonse mwa izi, zinthu monga kukula kwa thupi lanu ndi thupi lanu ndi kukula sikuwerengedwa.
- Ndondomeko ya Umoyo: Kaya mukuyamba ntchito yochita masewero olimbitsa thupi kapena ntchito zosintha, watsopanoyo, ndiye kuti mumatentha kwambiri. Mukamapindula kwambiri, mumayatsa makilogalamu ochepa omwe mukuchita zomwezo nthawi yomweyo.
- Kuyika Thupi: Pamene mutayamba kuchita masewera olimbitsa thupi, mukhoza kukhala ndi mafuta ochulukirapo kuposa minofu, kotero mutentha mafuta ochepa. Pamene mukumanga minofu, thupi lanu limakhala labwino kwambiri ndipo lidzawotcha ma calories ochulukitsa.
- Kukula kwa Thupi: Pakati pa anthu awiri omwe amayeza mofanana, wina yemwe ali ndi chimango chachikulu akhoza kutentha kwambiri.
- Zaka: Ena makina ali ndi zaka zanu ndipo ena samatero. Komabe, pamene mukulamba, simungatenthe chiwerengero cha ma calories monga momwe munachitira mukakali wamng'ono. Mungathe kuchita zimenezi powonjezera nthawi zomwe mumakonda kuchita komanso nthawi imene mumakhala.
Mwachitsanzo, ngati mayi wokwana mapaundi okwana 160 peresenti ya mafuta ndi thupi la mai 160 peresenti yokhala ndi mafuta a thupi la 20 peresenti amatha kuyenda pamtunda wa makilomita 10, cholembera chidzawonetsera kuchuluka kwa ma calories. Komabe, mayi yemwe ali ndi mafuta ochepa thupi ndi minofu yambiri amathira mafuta ambiri.
Zochitika ndi Zogwira Mtima
Kupambana ndi makina ena, pamene muthamanga pa treadmill, mawonekedwe anu ndi zowonjezera zimathandiza kwambiri pa calorie kutentha. Makina sangathe kuwerengera zinthu izi. Othamanga atsopano amawotcha kwambiri calories kuposa othamanga ambiri omwe akuyenda mofanana ndi mtunda womwewo.
Chifukwa chake ndi chakuti woyamba amakhala wosagwirizana ndi kayendetsedwe ka mbali ndi kuzungulira. Zowonjezera izi zimagwiritsira ntchito mphamvu zoposa mphamvu ya wothamanga. Izi zidzasintha pakapita nthawi pamene mukuyendetsa bwino, koma ndizofunikira.
Komanso, ngati mukugwiritsa ntchito cholembera pamakwerero kapena sitima yapamwamba, mukhoza kuchepetsa kalori yanu yotentha chifukwa mukuwongolera zovuta.
Pa makina olumikiza, ndi zosiyana. Kuthamanga kwa mkono wowonjezera kudzawotcha mafuta owonjezera.
Cardio Machine Formula
Momwe ma makina a cardio amagwiritsira ntchito kuwerengera amatha kusiyana kuchokera ku chojambula kupita ku china. Kawirikawiri, makina ambiri amapanga malemba awo pa The Compendium of Physical Activities. Poyamba anayamba mu 1987 ndi kulandira zosinthika nthawi zonse, zimapereka phindu ku ntchito zosiyanasiyana, kuyambira kuchita zolimbitsa thupi mpaka kusagwira ntchito komanso kugonana mpaka kukonzanso kunyumba.
Makhalidwewa amachokera ku Metabolic Equivalent, otchedwa MET. Chigawo chimodzi cha MET chilingana ndi 1 kcal (kilogram calorie) pa kilogalamu pa ora, makamaka kuchuluka kwa mphamvu zomwe zimagwiritsidwa ntchito "pokhala chete." Kuchuluka kwa mphamvu (zopatsa mphamvu) zomwe mumayaka chifukwa cha ntchito zina zikufaniziridwa ndi mzerewu.
Apanso, pali zinthu zambiri zomwe zikukhudzidwa ndipo Compendium amapereka njira zambiri. Mwachitsanzo, gulu lothamanga liri ndi zinthu zosiyanasiyana. Imanena kuti kuyendayenda kumawotchera 7.0 MET (7.0 kcal / kg / ora), kuthamanga makilomita 10 pa ora (kuyatsa makilomita 10) kumawotchera 9.8 MET, ndipo kumayenda makilomita 10 pa ola (makilomita 6) kuyatsa 14.5 MET. Izi sizikuwerengera chilichonse chochita ndi iwe mwini.
Chifukwa cha ochita masewera omwe amawagwiritsa ntchito, palinso machitidwe molondola a mitundu yosiyanasiyana ya makina. Mwachitsanzo, mipikisano ya njinga yamagalimoto ikuyenda moti aliyense amaigwiritsa ntchito mofanana. Calorie counters pa izi ndi zolondola kwambiri kuposa zolemba zolembera ndi masitepe, omwe amapereka ufulu wambiri woyendayenda.
Wearable Fitness Trackers
Ngati simungadalire pa makina a calorie makina a cardio, kodi mungatembenuke kuchitetezo chanu cha thupi? Zida zotchuka zoterezi zimatha kuyang'ana zinthu zonse zamtundu wanu zokhudzana ndi thanzi lanu ndi ntchito yanu, kotero iwo ndi njira yabwino yowunika ntchito yanu.
Kafukufuku pa yunivesite ya Stanford adawona zipangizo zisanu ndi ziwiri zosiyana kuti ayang'ane molondola. Zotsatirazo zasonyeza kuti zolondola kwambiri za iwo zinachotsedwa ndi pafupifupi 27 peresenti ndipo zosavuta kwenikweni ndi 93 peresenti. Kuthamanga mtima kwa mtima kunali ntchito yodalirika kwambiri, koma ochita kafukufukuwo anatsimikiza kuti makanema a calorie sayenera kuwerengedwa.
Njira Zodalirika
Kaya ndi makina a cardio kapena mankhwala olimbitsa thupi, ndibwino kutenga makilogalamu omwe amawotchedwa kuwerengedwa ndi tirigu wamchere. Ndibwino kugwiritsa ntchito manambala monga chizindikiro cha ntchito yanu.
Mwachitsanzo, ngati cholembera chikutanthauza kuti munatentha makilogalamu 300, musakonzekere kuti mudyetse zina zowonjezera zogwirizana ndi nambala imeneyo. Imeneyi ndi njira yosavuta kuyamba kulemera , ngakhale mutayesetsa kuchita masewera olimbitsa thupi. M'malo mwake, tenga 20 peresenti kuchoka pa chiwerengero chimenecho ndipo muyese kuti mwatentha pafupifupi makilogalamu 240.
Mukhozanso kudziwa momwe mumachitira masewera olimbitsa thupi mwawona kuti mukuchita khama kapena muwone ngati mumakonda kwambiri mtima wanu. Izi zingakuthandizeninso pamene mukusuntha kuchokera pa makina kupita ku chimzake. Ngati mutenga kuwerenga komweko pa makina awiri pa nthawi yomweyo koma imodzi ikuwoneka yophweka, mwina mumayaka makilogalamu ochepa pa iyo.
Mawu Ochokera
Kukhala ndi chidziwitso cha kuchuluka kwa makilogalamu omwe mukuwotcha pa masewero olimbitsa thupi ndi njira yabwino yosamalira thanzi lanu ndi kulemera kwanu. Ingokumbukira kuti chilichonse cha calorie counters mwina amatsutsa zomwe mukuyaka. Izi ndi chiwerengero chabe, komanso momwe mumamvera pambuyo pochita masewera olimbitsa thupi.
> Zotsatira:
> Moyo wathanzi Research Research. Chiwerengero cha Ntchito Zathupi. University of Arizona State. 2011.
> Shcherbina A, et al. Zolondola Zowonongeka Kwambiri, Zowonongeka Zomwe Zimayendera Mitima ndi Kugwiritsa Ntchito Mphamvu M'magulu Osiyana. Journal of Personalized Medicine . 2017; 7 (2): 3. do: https://doi.org/10.3390/jpm7020003.