Kodi mumachita masewero olimbitsa thupi chifukwa mukufuna kulemera ? Ngati ndi choncho, mwinamwake mwamvapo, kapena munauzidwa, kuti mutayika mwakuya kwambiri zotsatira muyenera kuzigwiritsa ntchito mu "malo oyaka mafuta." Koma kodi mafuta akuwotcha ndi chiyani? Ndi zovuta bwanji kuti muzigwira ntchito nthawi yolimbitsa thupi?
Kodi Malo Oyaka Moto Amatani?
Pankhani ya masewera olimbitsa thupi, makamaka masewera olimbitsa thupi, pali kusiyana kosiyana kwa mtima komwe kumagwirizana ndi magulu osiyanasiyana.
Mapangidwe osiyanawawa amadziwa momwe magetsi amagwiritsira ntchito thupi lanu nthawi yochita masewera olimbitsa thupi ndipo nthawi zambiri amakhudza kuchuluka kwa makilogalamu omwe mumayaka.
Nthawi zambiri timayang'ana maulendo anayi osiyana siyana pamtima pamapeto pa masewera olimbitsa thupi, peresenti ya kuchuluka kwa mtima wanu (MHR):
- Kutsika kwakukulu, komwe kumadziwikanso kuti 'mafuta otentha zone' ndi 60% mpaka 70% yapamwamba pamtima mtima wanu ndipo kawirikawiri kumatengedwa ngati kuwala kwa cardio kapena kutentha.
- Mphamvu yapamwamba ndi 70% mpaka 80% ya kuchuluka kwa mlingo wa mtima kapena mlingo umene ukugwira ntchito koma iwe ukhoza kuyankhula.
- Kuchita masewera olimbitsa thupi ndi 80% mpaka 90% mwa kuchuluka kwanu kwa mtima, kukupatsani bwino kuchokera kumalo anu otonthoza ndi kukakamiza anaerobic malo .
- Khama lalikulu ndi 90% mpaka 100% ya kukula kwa mtima wanu, chinachake cha masewera apamwamba kwambiri, othamanga, ndi akatswiri.
Kuchokera ku manambalawa, mungathe kuona kuti mafuta oyandikana ndi malo ndi otsika kwambiri.
Kotero, nchifukwa chiani amatchedwa malo oyaka mafuta? Chifukwa thupi limadalira mafuta ochulukirapo chifukwa cha mafuta pamene mukugwira ntchito yochepa.
Anthu ena adamasulira izi kutanthauza kuti timatentha mafuta ambiri tikamagwira ntchito yochepa, koma ndizolakwika. Ngakhale kuchepetsa kugwira ntchito mwakhama kulimbikitsa oyamba kumene komanso kukhala olimbikitsa kupirira, muyenera kugwira ntchito mwakhama ngati mukufuna kulemera .
Zoona Zake Zokhudza Malo Anu Opaka Moto
Chinthuchi ndi chakuti, thupi limatentha kuchulukitsa kwa mafuta kuchokera mu mafuta omwe ali pamtunda woyaka mafuta kapena pamtunda wochepa.
Komabe, pa intensities zapamwamba (70-90% ya chiwerengero cha mtima wanu wonse), mumatentha chiwerengero chachikulu cha makilogalamu.
Ndi chiwerengero cha makilogalamu omwe mumayaka omwe amachititsa kulemera kwake kwambiri ndipo simungatenthe kwambiri pamene mukugwira ntchito yochepa nthawi zonse.
Tchatichi chili pansipa ponena za mafuta olemera omwe amaperekedwa ndi mayi wa mapaundi 130 pa masewero a cardio.
| Kutsika Kwambiri - 60-65% MHR | Kuthamanga Kwambiri - 80-85% MHR | |
| Ma calories onse operekedwa pa miniti. | 4.86 | 6.86 |
| Calories Zamatenda Zomwe Zimaperekedwa Mphindi. | 2.43 | 2.7 |
| Ma Calories Onse adatengedwa mu 30 min. | 146 | 206 |
| Mafuta onse a mafuta omwe adatengedwa mu 30 min. | 73 | 82 |
| Miyeso ya mafuta odzola anatentha | 50% | 39.85% |
Chitsime: Kuchokera pa 24/5 Buku Lophunzitsa Lokha, Maola 24 Ogwira Ntchito, 2000
Mu chitsanzo ichi, mkaziyo amayaka mafuta ochuluka kwambiri ndi mafuta ochulukirapo kwambiri.
Izi sizikutanthauza kuti zochepa zolimbitsa thupi sizikhala ndi malo ake. Ndipotu, kugwira ntchito molimbika kumafunika kukhala pulogalamu yokwanira yogwiritsira ntchito thupi lokhala ndi thupi lofupikitsa komanso lalifupi.
Kuti mudziwe malo omwe mumawunikira pamtima, mungagwiritse ntchito ndondomekoyi kuti mudziwe nokha.
Kukonza Mapulogalamu Anu a Cardio
Kotero, ngati mukufuna kulemera, pulogalamu ya cardio iyenera kuwoneka bwanji?
Ndondomeko yowonjezera ikuphatikizapo kugwira ntchito pazinthu zosiyana siyana m'dera lanu lotentha kwambiri. Ngati mukuchita masewera 5 a cardio pa sabata, mukhoza kukhala ndi chidwi chochita masewera olimbitsa thupi, kutsika kwapansi kochepa kwambiri ndiyeno kwinakwake pakati penipeni.
Chitsanzo cha Pulogalamu ya Cardio Workout ya Oyamba
Tiyerekeze kuti ndinu woyamba ndipo mukuyesera kupeza momwe mungagwiritsire ntchito pulogalamu ya cardio yomwe imakupatsani pang'onopang'ono kupirira pamene mukukutengerani pang'ono kuchokera kumalo anu otonthoza, omwe angakuthandizeni kutentha makilogalamu ambiri.
Mukuyamba kuti? Mukuyamba mwa kuyang'ana pa maphunziro apakati pafupipafupi - Kuchita kungotenga malo anu otonthoza pang'ono panthawi kuti musasowe kuchita zonse zolimbitsa thupi, komabe mukudziputsabe nokha.
Pansi pali pulogalamu yamaphunziro yomwe ili pafupi masiku atatu a cardio ndi masiku awiri oyenda. Njira ina yabwino ndi kupeza pedometer kapena ntchito tracker kuti muzitsatira mapazi anu tsiku ndi tsiku.
| Tsiku | Kuchita masewera / Kuthamanga | Kutalika |
| Lolemba | Yoyambira Pakati pa Ntchito | Mpaka 21 Mphindi |
| Lachiwiri | Kuyenda Kwambiri | Mphindi 10-20 |
| Lachitatu | Kupumula | |
| Lachinayi | Cardio Endurance Workout | Mpaka Mphindi 35 |
| Lachisanu | Kupumula | |
| Loweruka | Maphunziro Ophunzire Phunziro 2 | Mpaka 25 Mphindi |
| Lamlungu | Kuyenda Kwambiri | Mphindi 10-20 |
Mfungulo ndi kuyamba ndi zomwe mungathe kuchita ndikukhazikitsa pang'onopang'ono kuyambira pamenepo. Ndipo, ngati mutangoyamba kumene, musadere nkhawa kwambiri za momwe mukuvutikira. Ganizirani zambiri pazochita zozoloŵera zomwe mungathe kuzichita nthawi zonse.
> Chitsime:
> Carey DG. Kusiyanitsa Kusiyanitsa mu Malo "Fat Burning" Zone ndi Malo Aerobic: Zopindulitsa Kwa Maphunziro. Journal of Strength and Conditioning Research . 2011; 25 (8): 1-1. lembani: 10.1519 / jsc.0b013e3181f7c424.