Unoshandisa muviri nokuti unoda kuderedza uremu here? Kana zvakadaro, zvimwe wakanzwa, kana kuti akaudzwa, kuti iwe uwane kurasikirwa kwehuwandu hupi hunofanira kushanda mu "fat burning zone". Asi chii chinotyisa mafuta uye chinoshanda? Iwe wakaoma zvakadii iwe unoshanda chaizvo munguva yekurovedza muviri?
Chii Chinonzi Fat Burning Zone?
Kana zvasvika pakushambadzira, zvikurukuru cardio exercise, kune mafungiro akasiyana- siyana emitambo iyo inofananidzwa kune zvakasiyana-siyana zvehutano.
Aya mahedheni akasiyana ekugadzirisa zvinonyatsotsanangura kuti masimba masimba ako anoshandisa sei panguva yekurovedza uye iyo inowanzotarisa zvakananga kuti yakawanda sei makoriri iwe unopisa.
Tinowanzoona nzvimbo dzakasiyana-siyana dzemhepo dzepamwoyo kana zvasvika pakuita basa, chikamu chepfungwa yako yepamwoyo (MHR):
- Kuderera kwakadzika, uye kunozivikanwa sekuti 'mafuta inopisa nzvimbo' ndeye 60% kusvika ku70% yepamusoro yepamusoro yemwoyo uye inowanzoonekwa sechiedza chemadio kana kutonhora.
- Nhamba yakasimba ndeye 70% kusvika ku80% yepamusoro yepamusoro yemwoyo wako kana kuti paunenge uchishanda asi iwe unogona kutaura.
- Iko-yakasimba mashandisiro ndeye 80% kusvika ku 90% yepamusoro yepamusoro yemwoyo wako, kukuisa zvakanaka kunze kwenzvimbo yako yekunyaradza uye kusunga yako anaerobic pachigaro .
- Kushanda nesimba ndeye 90% kusvika ku100% yepamusoro-soro yemwoyo wako, chimwe chinhu chekuita zvakanyanya kwazvo, vatambi, uye vashandi.
Kubva pane nhamba idzi, unogona kuona kuti mafuta anokisa nzvimbo ndiyo yakaderera zvikuru.
Saka, sei inonzi mafuta ari kupisa nzvimbo? Nokuti muviri unovimba nehuwandu hwemafuta kuti uite huni kana iwe uchishanda zvakaderera.
Vamwe vanhu vakashandura izvi kureva kuti tinonyatsopisa mafuta akawanda patinenge tichishanda pakadzika kwepamusoro, asi izvi zvishoma zvisiri izvo. Kunyange zvazvo kudzika kwemaitiro ekudzidzira kwakanaka kune vanotangisa uye nekuda kwekuvaka kutsungirira, unoda kushanda zvakaoma kune zvimwe zvekushanda kana iwe uchida chaizvo kuora muviri .
Chokwadi Pamusoro Pemafuta Ako Anopisa
Chinhu chacho ndechokuti, muviri unopisa huwandu huwandu hweakoriyori kubva mumafuta ari munzvimbo inopisa mafuta kana kuti nechepamusoro.
Zvisinei, pamatambudziko akakwirira (70-90% epamusoro pepfungwa yako yepamwoyo), iwe unopisa nhamba yakawanda yekakori yakawanda.
Ndiyo nhamba yekoriori iwe unopisa iyo inotungamirira kune kuora kwekureruka uye iwe hauzotori zvakanyanya kana iwe uchishanda zvakaderera nguva dzose.
Chati iri pasi apa inotaura nezvemafuta emakirori anotengeswa nemukadzi 130-pound panguva yekuita mafirimu.
| Low Intensity - 60-65% MHR | Kukwidziridza - 80-85% MHR | |
| Nhamba yeCalori yakashandiswa pamaminitsi. | 4.86 | 6.86 |
| Mafuta eCatories anodzingwa nemaminitsi. | 2.43 | 2.7 |
| Nhamba yeCalori yakashandurwa muna 30 min. | 146 | 206 |
| Yese Fat makorikori yakashandiswa muna 30 min. | 73 | 82 |
| Pakati yemafuta makore akapiswa | 50% | 39.85% |
Mhedziso: Kubva The 24/5 Complete Complete Personal Training Manual, 24 Hour Fitness, 2000
Mumuenzaniso uyu, mukadzi anopisa makirogiramu akawanda uye mamwe mafuta emakirori pane zvakakwirira.
Izvi hazvirevi kuti kuderera-kusimba muviri hakuiti nzvimbo yayo. Kutaura zvazviri, kushanda nekutsungirira kunofanira kuva chirairo chepurogiramu yakakwana yehutano pamwe chete nekupfupi, kushanda kwakasimba kwekushanda kana kushandiswa kwemazuva, iyo nzira yakanaka yekupisa makoriyumu nekuvaka kutsungirira.
Kuti uone kuti iwe pachako chinangwa cheiyo chinangwa chemoyo, iwe unogona kushandisa matanho aya akajeka kuti uone kuti iwe pachako uwandu hwakadini.
Kugadzirisa Kushanda Kwaunoita Cardio
Saka, kana uchida kuderedza uremu, chirongwa che cardio chingaita sei?
Purogiramu yakawanda inogona kusanganisira kushanda pazvinhu zvakasiyana-siyana mukati memwoyo wako wekutengesa kwenharaunda. Kana uri kuita 5 cardio workouts pavhiki, iwe unogona kuva nepamusoro-soro kushanda, imwe yepamusoro yekudzidzira muviri uye ipapo kune imwe nzvimbo mukati.
Sample Cardio Workout Program yeVatangisi
Ngatiti uri muvambi uye iwe uri kuedza kuziva kuti ungaisa sei chirongwa che cardio chinokubvumira zvishoma nezvishoma kuisa kutsungirira paunokutora zvishoma kubva munzvimbo yako yekunyaradza, iyo inobatsira kupisa makoriki akawanda.
Unotangira kupi? Iwe unotanga nekuisa pfungwa pakudzidzisa kwemazuva mashoma - Kuita kungobuda kunze kwekunyaradza kwako nzvimbo zvishoma pane imwe nguva kuitira kuti usafanirwa kupedza basa rose rinosuruvarisa, asi iwe uchiri kupikisa iwe pachako.
Pasi pane purogiramu yechiratidzo inenge mazuva matatu e cardio uye mazuva maviri ekufamba. Imwe nzira huru ndeyokuwana pedometer kana basa rekuita kuti uchengetedze matanho ako zuva rega rega.
| Zuva | Workout / Intensity | Kureba |
| Muvhuro | Kutanga Kupindira Kwekugadzirira | Kusvikira 21 Minutes |
| Chipiri | Kutsika-Kwishoma Kufamba | 10-20 Maminitsi |
| Chitatu | Zorora | |
| China | Cardio Endurance Workout | Kusvikira kumaminitsi makumi matatu |
| Chishanu | Zorora | |
| Mugovera | Chikamu Chikoro Chikoro 2 | Kusvikira Maminitsi 25 |
| Svondo | Kutsika-Kwishoma Kufamba | 10-20 Maminitsi |
Chinokosha kutanga nezvo zvaunogona kubata uye zvishoma nezvishoma kuvaka kubva ipapo. Uye, kana iwe uchangotanga, usafunganya zvikuru pamusoro pekuoma kwako kwauri kushanda. Funga nezvekuita zvekuita maitiro tsika iwe unogona kugara uchigara nawo nguva dzose.
> Kwakabva:
> Carey DG. Kuchengetedza Kusiyana mu "Fat Burning" Zone neAerobic Zone: Zvinokonzerwa Nokudzidziswa. Zvinyorwa zveSimba uye Chirongwa Chekutsvakurudza . 2011; 25 (8): 1-1. doi: 10.1519 / jsc.0b013e3181f7c424.