Akatswiri amalimbikitsa kuchuluka kwa masewera olimbitsa thupi oyenera kuti awonongeke
Smart dieters amagwiritsa ntchito kuchepa thupi. Koma nthawi zina amachita masewera olimbitsa thupi kwambiri ndipo amatha kudya kwambiri. Kapena sagwira ntchito mokwanira ndipo sawona zotsatira pa scale. Ndiye kodi mumafunikira kuchita masewera olimbitsa thupi otani kuti muchepe thupi? Ochita kafukufuku amapereka akatswiri othandizira.
Nthawi Yodzipereka
Nyuzipepala ya American College of Sports Medicine (ACSM) ikukulimbikitsani kuti mutenge mphindi zochepa 150 mpaka 250 kuti muzichita masewera olimbitsa thupi mlungu uliwonse kuti muchepetse thupi .
Koma amanenanso kuti zina ndi zabwino. Pofuna kukwaniritsa kulemera kwakukulu, bungwe limalimbikitsa kupitirira mphindi 250 pa sabata.
Kodi izi zimawoneka ngati maseŵera olimbitsa thupi pa sabata kuti awonongeke? Musadandaule. Simukuyenera kuchita zonsezi mwakamodzi. Ndipotu, simuyenera. Muyenera kugawana mphindi 250 zanu muzochita zosiyana zomwe zimasiyanitsa nthawi ndi mphamvu.
Mwachitsanzo, ngati muli ndi thanzi lokwanira kuti muchite ntchito mwakhama, ntchito zina zingakhale zochepa komanso zovuta kuti ziwotchere zambiri mu nthawi yochepa . Ngakhale ntchito zina zingakhale zotalika koma zosavuta . Ngati mwatsopano kuchita masewera olimbitsa thupi, mukhoza kuyamba ntchito zomwe zimayambira nthawi zosiyanasiyana .
Kodi Ndili Ndi Masiku Angati Pa Sabata?
Kuchokera pa mphindi 250 pa sabata lochita masewero olimbitsa thupi, mungaganize kuti muyenera kugwira ntchito tsiku lililonse kuti muchepetse thupi. Koma izi siziri zoona. Mutha kuchita masewera olimbitsa thupi tsiku lililonse kapena tsiku lililonse lachitatu ndikukhalabe olemera.
Ngati mumakonda kuchita zochepa, kuchita masewera olimbitsa thupi tsiku ndi tsiku ndibwino kwambiri kwa inu. Ngati mukugwira ntchito kwa mphindi 20-35 tsiku lililonse , mudzakumana ndi malangizi othandizira kulemera kwake. Kugwiritsa ntchito tsiku lililonse kudzakuthandizani kuti mukhale ndi chizoloŵezi chokhazikika komanso chabwino chochita zinthu zolimbitsa thupi .
Koma nthawi zina kugwira ntchito tsiku ndi tsiku sikukwanitsa nthawi yanu.
Ngati ntchito yanu ya sabata ndi yovuta, mungasankhe kugwira ntchito tsiku lililonse. Koma ngati mumakhala masiku angapo sabata, ntchito iliyonse imakhala yaitali.
Mwachitsanzo, ngati muchita masewera olimbitsa thupi a 60-75 pamapeto a sabata ndi mphindi zinayi mpaka 40 mpaka 40 pa sabata, mukhoza kudutsa masiku ochepa chabe a masewera olimbitsa thupi ndikukumanabe ndi zotsatila zolimbitsa thupi.
Ngati mukuyenera kudutsa masiku angapo sabata, mutha kuchita masewera olimbitsa thupi, koma gawo lililonse liyenera kukhala lalitali kuti mukwaniritse cholinga chanu. Zimakhalanso zovuta kupanga chizolowezi chochita masewera olimbitsa thupi ngati simukuchita nthawi zambiri.
Yesetsani Kutaya Pulogalamu Imodzi
Ngati mukufuna kudziwa momwe mungathere masewera olimbitsa thupi kuti muwotche ndalama imodzi ya mafuta. Mukhoza kugwiritsa ntchito pulojekiti yogwiritsa ntchito intaneti kuti muthe kupereka yankho. Muyenera kuwotcha pafupifupi makilogalamu 3500 kuti mutaya pulogalamu imodzi yolemera. Ntchito izi zingathandize munthu wokwana mapaundi 150 kutentha makilogalamu okwanira kuti ataya mapaundi.
- Kuthamanga kwa maola asanu) kapena pafupifupi mphindi 40 patsiku
- Kuyenda maola 14 (3.0 maola pa ola) kapena maola awiri patsiku
- Maola asanu akusambira mwamphamvu kapena pafupi mphindi 40 patsiku
- Maola 6.5 pa njinga (12-13 maola pa ora) kapena pansi pa ora tsiku lililonse
- Maola 7 a aerobics class kapena 7 ora limodzi makalasi pa sabata
Monga mukuonera, kuyesa kutaya mapaundi imodzi ndi kuchita masewero olimbitsa thupi ndi kovuta komanso nthawi yambiri. Pa chifukwa chimenechi, ambiri a dieters amaphatikizapo zakudya ndi masewera olimbitsa thupi kuti afike polephera kulemera kwa kalori .
Kukhazikitsa Pulogalamu Yophunzitsa Zochita Tsiku ndi Tsiku Kuti Mukhale Wolemera
Ngati kuyesera kukwaniritsa zofuna zanu kumakhala kovuta, musadandaule. Ndondomeko yanu yochita masewera olimbitsa thupi sayenera kukhala yangwiro kuti ikhale yogwira mtima. Ndipo kukhazikitsa dongosolo lochita masewera olimbitsa thupi ndi lophweka kusiyana ndikumveka.
Ngati simukudziwa kumene mungayambire, gwiritsani ntchito ndondomeko yanga yopangira masewera olimbitsa thupi kuti muonetsetse kuti nthawi yomwe mumathera nthawi ndi nthawi yomwe imakuthandizani kuchepetsa thupi.