Onetsetsani kuti mukuyaka makilogalamu okwanira kuti muwonongeke
Pamene mukuyesera kuti muchepetse kulemera, cholinga chanu ndi kupanga chosowa cha calorie. Kuti muchite zimenezo, muyenera kudziwa kuchuluka kwa makilogalamu omwe mumawotcha tsiku lililonse. Ngakhale kuti mukuwotcha mafuta nthawi zonse pokhapokha mukuchita zochitika zanu za tsiku ndi tsiku, kuchita masewero olimbitsa thupi kungakuthandizeni kuwotcha kwambiri. Ndalama zimadalira mtundu wa masewera olimbitsa thupi komanso nthawi yayitali bwanji.
Malori Oyaka Moto
Pali njira zingapo zopserera zowonjezera.
Kuti mudziwe kuchuluka kwake komwe mumapsereza tsiku lililonse, kapena ndalama zanu zonse zomwe mumagwiritsa ntchito (TEE) , muyenera kudziwa mlingo wanu wamagetsi (BMR) , momwe mumawonongera zakudya (TEF), komanso zomwe mukuchita. Kuchita masewera olimbitsa thupi ndi chinthu chachinayi ndi chimodzi chomwe chimatha kutentha kwambiri mafuta.
Kuti muwerenge kuchuluka kwa makilogalamu omwe mumawotcha pa nthawi yochita masewera olimbitsa thupi, muli ndi zosankha zambiri. Pali ma calculator omwe mungawagwiritse ntchito ndipo pafupi ndi zochitika zonse zomwe mumapanga kumeneko, muyesa kulingalira kuti mumakhala zotani zambiri. Palinso ndondomeko yosavuta imene mungagwiritse ntchito pamodzi ndi ndondomeko ya zozoloŵezi zofala.
Malonda Otsuka Mpangidwe
Chofunika kwambiri cha calorie-burn formula ndi:
Dongosolo la Ntchito x Kulemera kwa Thupi mu kg kg Nthawi yopuma
- Pofuna kugwiritsa ntchito fomuyi, muyenera kudziwa kuti kilogalamu imodzi (makilogalamu) ndilo 2.2 pounds (lb). Gawani kulemera kwa mapaundi ndi 2.2.
- Kwa "msinkhu wa ntchito," gwiritsani ntchito calories yotentha pamphindi pazochita zofanana zomwe zili pa tchati.
Tiyerekeze kuti munayenda 4 Mph kwa mphindi 35 (kuyatsa makilogalamu08 pamphindi) ndipo mukulemera makilogalamu 66. Nazi zomwe mawonekedwe anu angawoneke ngati:
.08 x 66 kg x 35 = makilogalamu 184 anatenthedwa
Ndalama Zamtengo Wapatali Zochita Zosiyanasiyana
| Kuchita masewera olimbitsa thupi | Zikhala Zotentha Pakati pa Mphindi |
|---|---|
| Kuthamanga (5 mph, 12 min / kilomita) | 0.12 |
| Kuthamanga (5.5 mph, 11 min / kilomita) | 0.14 |
| Kuthamanga (6 mph, 10 min / kilomita) | 0.16 |
| Kuthamanga (6.6 mph, 9 min / kilomita) | 0.19 |
| Kuthamanga (7.5 mph 8 min / mailo) | 0.22 |
| Kuthamanga (8.6 mph, 7 min / kilomita) | 0.24 |
| Kuthamanga (10 mph, 6 min / kilomita) | 0.28 |
| Zamakhalidwe (zowonongeka, ndi zina zotero) | 0.08 |
| Circuit Training | 0.14 |
| Maphunziro a Kulemera (kuwala) | 0.05 |
| Kulemera kwa Zolemera (zovuta) | 0.10 |
| Kuyenda (3 mph, 20 min / kilomita) | 0.06 |
| Kuyenda (3.5 mph, 17 min / mile) | 0.07 |
| Kuyenda (4 mph 15 / mile) | 0.08 |
| Kupita njinga (yosayima, 50W) | 0.05 |
| Kutambasula / Yoga | 0.06 |
| Aerobics (yotsika mtengo) | 0.09 |
| Kuthamanga kwapamadzi (kutentha kwakukulu) | 0.12 |
Ndizokha Zomwe Zingaganizire
Kumbukirani kuti ichi ndi chiwerengero chachikulu kwambiri ndipo sichidzakhala chenicheni. Njira yokhayo yopezera nambala yolondola ndiyo kupita ku labu ndikuwapangitseni makina omwe amayesa chirichonse kuchokera pa VO2 max (kuthamanga kwa oxygen) mpaka kufika pamtima.
Popeza anthu ambiri sangapite kutaliko, gwiritsani ntchito chiwerengero chanu cha calories yotentha monga maziko otsogolera kuti muwone ntchito yanu. Ngati mumatentha chiwerengero cha ma calories pa mtundu wina wa masewera olimbitsa thupi, mukhoza kuwonjezera chiwerengerocho kuti chiwotche kwambiri kapena muchepetse ngati mukuwotchedwa kapena kutengeka.
Makina ambiri a cardio angakupatseni chiwerengero cha makilogalamu otenthedwa, koma kumbukirani muganizidwewo basi . Makinawa saganizira zinthu zonse zomwe zimakhudza kwambiri ntchito monga:
- Ukalamba : Ukalamba , ndiwe wovuta kugwira ntchito kuti ufike pamsinkhu waukulu wa ntchito.
- Kupanga Thupi : Munthu yemwe ali ndi minofu zambiri nthawi zambiri amawotcha makilogalamu ambiri kuposa munthu amene ali ndi mafuta apamwamba.
- Kutentha: Kutentha kwa chilengedwe chimene mukugwira ntchito, ndizowonjezera kwambiri. Izi zimadzetsa kutentha kwa thupi lanu kotero kuti mukuyenera kutenthetsa mphamvu zambiri komanso zowonjezera zowonjezera zowonjezera zowonjezera. Mukhozanso kugwira ntchito yotalikirapo koma muyenera kukhala osamala kuti musapitirize kufooka.
- Mlingo wa Umoyo : Munthu amene amadziwika bwino amatha kuwononga mafuta ochepa chifukwa thupi lake limakhala labwino kwambiri pa masewera olimbitsa thupi.
- Zakudya: Momwe thupi lanu limayendera ndi mlingo umene thupi lanu limayaka mafuta, kotero zimakhudza mwachindunji ndi zakudya zanu. Ngati simudya mokwanira, pewani zakudya, kapena kudya zakudya zopanda thanzi (kuphatikizapo caffeine wochuluka kwambiri), thupi lanu limatha kugwa ndi kuwononga kalori yanu .
- Kugona: Kusapeza tulo tomwekwanira kungakuchititseni kutentha makilogalamu ochepa. Sikuti mudzangokhalira kukhumudwa komanso kuchita masewera olimbitsa thupi, kusowa tulo kungathe kuchepetsa thupi lanu.
- Kutsekemera kwa okosijeni: Oxygen imapatsa thupi lanu mphamvu zomwe zikufunika kupitiriza. Anthu omwe amapuma kwambiri panthawi yopuma amawotcha mafuta owonjezera. Zimasonyeza kuti mukugwira ntchito molimbika komanso mumatulutsa lita iliyonse ya oxygen, mukuyaka makilogalamu asanu.
Chosangalatsa chanu ndi kugwiritsa ntchito manambalawa ngati mtundu wazotsatira. Mwinamwake iwo sali olondola kwathunthu, koma inu mumapeza mozindikira kuti ntchito ziti zimayaka zotentha kwambiri ndipo inu mukhoza kuchepetsa kugwira ntchito kwanu sabata iliyonse kuti mupindule pang'ono mu nthawi yanu yochita masewero.
Mwachitsanzo, ngati mumayenda maola 3 pa ora, yesetsani kuthamanga msanga kuti mufike pamlingo wotsatira kapena kukweza tsinde lanu. Kuchita zimenezi nthawi zingapo panthawi yopuma kumapangitsa kuti muwonjezere kuchuluka kwa makilogalamu omwe mumayaka.
Mawu Ochokera
Monga kuwerengera zakudya mu zakudya zanu zingakuthandizeni kukwaniritsa zolinga zanu, kotero mukhoza kudziwa kuchuluka kwa makilogalamu omwe mukuwotcha pa masewera olimbitsa thupi. Kumbukirani kuti muzisunga mophweka ndikungodandaula za zomwe mukuchita zomwe mukuchita. Palibe chifukwa chodzidula ndi manambala pa bat. Ngati inu muwonjezere chinachake chatsopano, chithamangitsani kupyola muyeso. Yesetsani kuganizira zolinga zokhala ndi moyo wathanzi ndi kudya wathanzi ndipo muyenera kuzindikira kulemera kwake.
> Zotsatira:
> McArdle WD, Katch FI, Katch VL. Physiology: Nutrition, Energy, ndi Human Performance. 8th ed. Philadelphia, PA: Lippincott Williams ndi Wilkins; 2015.