Kodi Mukuwotchadi Zambiri Zamakono Kugwira Ntchito M'dera la Moto Lotentha?
Ngakhale ziri zoona zenizeni kuti kuchita zinthu zotchedwa "mafuta oyaka zone" (pamtunda wochepa kwambiri wa 60% mpaka 70% ya kupitirira mtima kwa mtima) amagwiritsira ntchito kuchuluka kwa mafuta owonjezera mafuta, mafuta onse okwana akadakali otsika. Chifukwa chake ndi chophweka. Mafuta ndi mafuta opsa pang'onopang'ono omwe amafunikira mpweya kuti uwasinthe ndi mphamvu yogwiritsidwa ntchito, choncho ndi zabwino kwa nthawi yayitali, yowonjezereka, yopuma mofulumira, monga kubwerera m'mbuyo, kapena kuthamanga njinga pamtunda wautali.
Anthu ambiri ali ndi mafuta okwanira okwanira okwanira kuti azitha kuchita masewera olimbitsa thupi masiku ndi masiku popanda mphamvu, koma ngati mukufuna kupita mwamsanga, ntchito zonse, kapena kutentha makilogalamu ambiri pamphindi, muyenera kudalira mofulumira-zotentha mavitamini (glycogen) kwa mphamvu. Kutembenuza mafuta kuti apange mafuta kumatenga nthawi yaitali, ndipo kumafuna mpweya wambiri. Mwachindunji kwambiri, izi zimatchedwa aerobic metabolism.
Maphunziro amphamvu kwambiri (HIT) , amatha kugwiritsira ntchito anaerobic kagayidwe kake, kapena glycolysis, kuti atembenukire mwamsanga glycogen kusungirako mphamvu zochita masewera olimbitsa thupi. Izi zimachitika ndi mpweya wabwino. Choponderezeka cha anaerobic kagayidwe kake ndi chakuti kamakhala kochepa, ndipo pamene mutatuluka glycogen yosungidwa, nthawi zambiri pozungulira maola awiri, muyenera kuchepetsa ndi kuyamba kugwiritsa ntchito mankhwala aerobic kapena kubwezeretsa malo anu ogulitsira glycogen mosavuta kukumba chakudya.
Kuti mupitirize kulimbikitsa maofesi omwe amawotchera mafuta, muyenera kuzindikira kuti pamene tikuchita masewera olimbitsa thupi timagwiritsa ntchito mphamvu zamagetsi panthawi yopuma.
Ochita maseĊµera samapezeka kawirikawiri m'dera la aerobic kapena anaerobic.
Tsopano ku funso lenileni. Ngati cholinga chanu ndi kulemera kwa thupi, ndi kuyatsa kalori ndi momwe mukuyesera kuchepa thupi, ndibwino kuti muzichita masewera olimbitsa thupi katatu pa sabata, ndikuwotcha mafuta ochuluka kuchokera ku mafuta ndi glycogen.
Ngakhale ziri zoona kuti mumatentha kuchuluka kwa ma calories kuchokera ku mafuta omwe ali otsika kwambiri "malo oyaka mafuta," mumatenthabe makilogalamu ambiri, ndi ma calories wambiri kuchokera ku mafuta, pamwamba kwambiri. Kuthamanga msinkhu, kusinthasintha kwapamwamba ndi kochepa ( maphunziro apakati ), ndi kuwonjezera kuyesa konseko kumakulimbikitsani kuti muyambe kuyendetsa anaerobic dongosolo (70-90% ya kupitirira mtima mtima mlingo), zomwe zimabweretsa chiwerengero chachikulu Ma calories amatenthedwa panthawi yopuma, yomwe ndi yomwe imapangitsa kuti thupi liwonongeke.
Zikhala Zotentha M'dera la Moto Wotentha
Komabe sali otsimikiza kuti mafuta omwe amawotcha malo sakuwotcha mafuta ambiri? Tiyeni tichite masamu. Tchati chomwe chili pansipa chimaphatikizapo mafuta olemera omwe amaperekedwa ndi mayi wa mapaundi 130 pamasewera olimbitsa thupi. Mu chitsanzo ichi, mkaziyo amayaka mafuta ochuluka kwambiri ndi mafuta owonjezera kwambiri.
Mafuta Otsitsidwa Pang'ono ndi Ochepa
| Kutsika Kwambiri (60-65% MHR) | Kuthamanga Kwambiri (80-85% MHR) | |
| Mafuta onse amatenthedwa pa miniti. | 4.86 | 6.86 |
| Mafuta a mafuta amawotcha pa miniti. | 2.43 | 2.7 |
| Mafuta onse amatenthedwa mu mphindi 30. | 146 | 206 |
| Mafuta onse olemera amatsanulira mu 30 min. | 73 | 82 |
| Miyeso ya mafuta odzola anatentha | 50% | 39.85% |
Chitsime: 24/5 Buku Lophunzitsa Lokha, Maola 24 Ogwira Ntchito, 2000
Choncho, Kodi Kuthamanga Kwambiri Kwambiri Kumangokhala Kutaya Nthawi?
Musanayambe kuchita zonse zomwe mumachita pa malo okwera kwambiri, kumbukirani kuti kuchita masewera nthawi zonse sikungokhala wanzeru. Zingathe kuchititsa kuti munthu asatengeke , kuvulala, komanso kuchita masewera olimbitsa thupi mosavuta. Kuchita masewera olimbitsa thupi kumathandiza kwambiri, ndipo kwa anthu ena, ndiyo njira yabwino kwambiri yogwiritsira ntchito.
Chifukwa chimodzi chomwe anthu ena ali bwino kupitiriza kugwira nawo ntchito yochepa ndi kuti kugwira ntchito mwamphamvu ndi kovuta. Inde, ndi ntchito yovuta. Simungathe kuyenda motalika kwambiri popanda mafuta, kotero sichidzakhala chinthu chomwe mungathe kuchita maola kumapeto.
Pokhapokha mutaphunzitsa pamwambamwamba, mwinamwake muli ndi glycogen yokwanira kuti mutha kukhala pafupi maola awiri musanayambe kutuluka glycogen ndipo mukufunikira kuthamanga kapena kuchepetsa. Kudya chakudya choyenera ndi njira imodzi yosungira maola ola limodzi ndi maola ambiri, ndipo n'chifukwa chiyani ochita masewera olimbitsa thupi amawombera mphamvu zogwiritsira ntchito mphamvu, mabanki, ndi zakumwa zakumwa. Izi sizowonjezereka kwa ochita masewera olimbitsa thupi omwe sagwira ntchito kwa ola limodzi. Ngati nthawi zonse mumakonda kuchita masewera olimbitsa thupi, mumakhala ola limodzi pa masewero olimbitsa thupi, simukusowa kudandaula kuti mutha kugwira ntchito mwakhama. Choncho kupita patsogolo mwamphamvu, kangapo pa sabata, ndi njira yophweka yogwiritsira ntchito nthawi yopuma.
Kugwira ntchito mwamphamvu kwambiri si kwa wamantha. Ndipo iwo sali oyambirira. Amafuna khama lalikulu ndipo mudzafunika pang'onopang'ono kumanga thupi lanu kuti likuthandizeni. Simungapite kuchokera ku bedi la mbatata kupita ku mfumukazi yapamwamba kwambiri usiku. Muyenera kutenga minofu yanu, ziwalo zanu, mtima wanu, komanso maganizo anu okonzekera kuthana ndi vutoli, kapena mungathe kuligonjetsa mosavuta ndi kuvulala kapena kudwala.
Choncho, ngakhale kuti mwamphamvu kwambiri imakukwanirani mofulumira, ndipo imatentha kwambiri ma calories, zochita masewera olimbitsa thupi ziyenera kukhala ndi malo panthawi yanu yochita masewera olimbitsa thupi. Ndipotu, nthawi yayitali, kupirira mopepuka kuyenera kukhala gawo limodzi labwinobwino, wathanzi. Kubwezeretsa kumapita mofulumira ndi kagulu kochepa. Kupita kukwera, kuthamanga njinga yamasewera, kapena kutambasula ndi ntchito zochepa kwambiri. Sakanizani ndifupikitsa, ntchito yowonjezera yowonjezereka komanso kuphunzitsa mphamvu kuti muwonjezere zosiyanasiyana, kuyatsa makilogalamu ndi kupirira mwamsanga.
Khalani anzeru, mvetserani thupi lanu , ndi kusakaniza ntchito yanu mu njira yomwe imagwirira ntchito zabwino ndi zolinga zanu.