Okuqukethwe
Umzimba usebenza ngokuhlukile ngesikhathi sokuqeqeshwa kwe-cardio namandla, ngakho-ke izinhlobo ezimbili zemidlalo zinemiphumela ehlukene. Isu eliwina kakhulu lokulahlekelwa isisindo ngeke likhethe okukodwa kokubili, kodwa inhlanganisela enekhono yezinhlobo ezimbili zomthwalo. Impumelelo ekwehliseni isisindo incike kokuthi Ingakanani izindleko zama-calories zinqoba ukudla kwawo. Ake sibheke ukuthi yikuphi ukujima okusenza sisebenzise imali eyengeziwe.
Umehluko phakathi kokuqeqeshwa kwamandla kanye ne-cardio
Ukuqeqeshwa kwe-Cardio emshinini noma ngesisindo sakho kungenziwa ngokuqhubekayo isikhathi eside. Ubude bawo buncike ekukhuthazeleni kwakho kanye nokuqina kokujima ngokwakho. Ingafinyelela emaminithini ayishumi kuya ehoreni. Ngalesi sikhathi, umzimba usebenza kumodi ye-aerobic - udla umoya-mpilo ngenkuthalo futhi uchitha ama-calories. Lapho nje umsebenzi usuphelile, ukusetshenziswa kwekhalori okukhulu kuyayeka.
Ukuqeqeshwa kwamandla akukwazi ukwenziwa ngaphandle kokuphazamiseka. Indlela eyodwa ithatha isilinganiso samasekhondi angu-20-30, ngemva kwalokho kudingeka ukuphumula okufushane. Uma isisindo sokusebenza silungile, ngeke uqedele ngaphezu kwenani elishiwo lokuphindaphinda. Umzimba usebenza ngendlela ye-anaerobic emandleni-amandla - awusebenzisi umoya-mpilo, kodwa amandla avela emisipha. Lapho umsebenzi usuphelile, umzimba uyaqhubeka ushisa ama-calories ukuze ulungise imisipha eyonakele. Ukusetshenziswa kwekhalori okwenyuka kuyaqhubeka usuku lonke.
Ucwaningo lwenziwa lapho izihloko zikalwa ukusetshenziswa kwekhalori ngemva kokuqeqeshwa kwamandla. Ososayensi baqophe ukwanda kwezindleko zamandla ngesilinganiso se-190 kcal futhi baphethe ngokuthi ukuvivinya umzimba okuqinile okuhlala isilinganiso semizuzu engama-45 kukhulisa ukusetshenziswa kwekhalori lapho uphumule.
Lapho umsebenzi ushube kakhulu, amakhalori amaningi uwashisa. Ngemva kweseshini yokuqeqeshwa kwamandla evamile yokuzivocavoca okungu-8 okwenziwe ngamasethi amane we-8-12 reps, ukusetshenziswa kwekhalori kukhuphuke ngo-5% wezindleko zamandla eziyisisekelo.
Futhi ngemva kokuzivocavoca okukhulu, lapho ukuzivocavoca okuyinhloko kwakuyizivivinyo eziyisisekelo ezenziwa abahlanganyeli embuthanweni wokuhluleka, ukusetshenziswa kwekhalori kwansuku zonke kukhuphuke ngo-23%. Ososayensi baphethe ngokuthi ukuqeqeshwa kwamandla kuthuthukisa ukusebenza kwe-metabolic futhi kukusiza ukuthi ushise amakholori amaningi uma kunzima ngempela.
Ukuqeqeshwa kwesekethe kubhekwa njengokufanelekile kakhulu ekushiseni amafutha. Zikuvumela ukuthi uzivocavoce ngamandla ngaphandle kokuphakamisa izinsimbi ezinzima kakhulu.
Ungawashisa kanjani ama-calories amaningi nge-cardio
I-Cardio ingaba ithuluzi elihle lokwandisa izindleko zekhalori uma kungewona umsebenzi oyinhloko wokuqeqesha, kodwa owengeziwe. Ngesikhathi sokuqeqeshwa kwe-cardio, uchitha amandla amaningi kunokuqeqeshwa kwamandla. Lezi zindleko ziyama lapho ukujima kuphela.
Uma ukuqeqeshwa kwe-aerobic kukuphoqa ukuthi ushise ama-calories engeziwe ngesikhathi sokuzivocavoca, khona-ke ukuqeqeshwa kwamandla kunikeza izindleko ezengeziwe zamandla ngesikhathi sokuphumula. Kusho futhi ukuthi akudingeki ukuthi udale ukushoda kwekhalori kakhulu ukuze ulahlekelwe isisindo.
I-Cardio ayakhi imisipha, ngokungafani namandla, futhi imisipha ayigcini nje ukudala i-silhouette ekhangayo, kodwa futhi isize ukuchitha amandla amaningi. Noma ubani onemisipha eyengeziwe ushisa ama-calories engeziwe.
Ukuze i-cardio isebenze kahle, udinga ukukhetha ubuncane obunokwenzeka ongayenza njalo ngaphandle kwezikhala ukuze uqinisekise ukusetshenziswa kwamandla okuzinzile emzimbeni wakho. Ngokwesilinganiso, ukuze ulahlekelwe isisindo esimeme, udinga ukuqeqeshwa kwamandla angu-2-4 ngesonto, wenze imizuzu engu-15-30 ye-cardio ngokushesha ngemva kwabo futhi wenze ukuzivocavoca kwe-cardio okungu-2-3 imizuzu engu-45-60 ngezinsuku ezithile.
Ukushiswa kwamafutha akuxhomekile ohlotsheni lokuqeqeshwa, kodwa kusethi yezinyathelo, ezingabandakanyi amandla kuphela kanye ne-cardio, kodwa futhi nokudla okulinganiselayo okunokuntuleka kwekhalori, umsebenzi ophezulu ongaqeqeshelwanga, ukulala okunempilo nokulawula ukucindezeleka.