Chokwadi Pamusoro peAerobic Practice Before Before Breakfast
Kusarudza kana fasted cardio inoshanda zvakanyanya kupisa mafuta zvakanyatsonaka inoramba iri mubvunzo unozivikanwa. Vatambi vakawanda vanodavira dzidziso iyi uye vanokwazisa zuva nekumhanya musati vadya. Iwe unogonawo kunge wakabatana nechikwata chekutsanya chekutsanya mune tarisiro yekurasikirwa kwakawanda kwemafuta .
Inobatsira here kuita chiito chekuita zvepabonde chinhu chokutanga mangwanani asati adya? Kutsanya cardio inzvimbo yakachena pane mhinduro dzisiri nyore. Tinonzwisisa zvokudya zvakaenzana nesimba. Kana tikatsanya muviri wedu uchashandisa mafuta anochengetedza mukati mekuedza masikati. Kunyange zvazvo inonzwisisa pfungwa, physiologically miviri yedu inogona kubvumirana.
The Fasted Cardio Theory
Bill Phillips , muumbi wehupenyu uye munyori weMuviri weupenyu wakasika iyo inonyanya kutsanya cardio theory muna 1999. Chikamu chediodio chebhuku rake chinoratidza kuti muviri womunhu unowedzera kurasikirwa kwemafuta munguva inotsanya panguva yekurovedza muviri pakutanga mangwanani. Bhuku racho rakanga riri kubudirira uye pfungwa yake ye fast cardio yakaramba yakakurumbira asiwo yakakavhiringidza.
Maererano naPhillips , kutsanya kunoderedza shuga yedu yeropa uye glycogen. Pasina simba kubva kumaginhahydrate (glycogen), nzvimbo inogona kutora mafuta akachengetwa sehuni hwekushanda kwedu. Bhuku rake rinoratidzawo kuti kutsanya kwekurovedza muviri kunoderedza insulin yedu iyo inowedzera fatty acid kuparara. Iyi nhau inotungamirira vatambi vepakutanga vekudenga uye vashandi vekugadzira muviri kumitambo yevasimbe pasina chidimbu vachitarisira kuti vawane mhinduro dzakanakisisa pamabasa avo e cardio.
Ichokwadi Here Kana Kuti Inhema?
Inguva yakarasikirwa kurara uye kunzwa kunzwa nzara panguva yekurovedza kunokodzera chibayiro here? Ndiyo "fastdio cardio yekurasikirwa kwemafuta akawanda" nheyo kana chokwadi? Kuti tipindure mibvunzo iyi, tichaona mamwe tsvakurudzo. Zvichavawo zvakakosha kwauri kuti unzwisise kuti kurasikirwa kwemafuta kunowanikwa sei.
Fat Kurasikirwa:
Kurasikirwa nemafuta, unofanira kupisa makorikori. Maoriyori zviyero zvemagetsi zvakachengetwa mumuviri wedu uye zvakagadzirwa kubva pane zvatinodya. Kuwedzera mamwe makoriri kupfuura isu tinokwanisa kupisa zvakaenzana nekuwana kuwanda. Kuita muviri kunobatsira ne caloric kupisa uye kurasikirwa kwemafuta. Nhengo yedu yemasabolism inobatsirawo mukuti muviri unoshandisa simba sei kurasikirwa kwemafuta.
Kutsvakurudza Kunotii?
Chidzidzo chakabudiswa muNational Institutes of Health kufananidza kutsvaga cardio ku postprandial (kudya) cardio. Tsvakurudzo yakatsvaga kuti kutsanya, uye postpandial kushandiswa kwakakanganisa sei kudya kwemazuva, kudya, nekugadzirisa muviri. Vadzidzi vadzidza vaisanganisira vane gumi vane hutano hwakanaka mumavanga makumi maviri. Zvidzidzo zvitatu zvakasiyana zvakaitwa maawa anodarika makumi matatu okutsanya, postpandial uye kudzora mhinduro. Varume vacho vakaita mutsara wemaminitsi makumi matanhatu nemakumi matanhatu ekumhanya pakusimuka kwekuedzwa kumwe. Pane imwe zuva, varume avo chete vaidya mangwanani-ngwanani maawa mashanu vasati vatanga.
Zvigumisiro zvakaratidza kukura kwechido chikuru apo vatori vechikamu vakadya kudya kwekudya. Kwakanga kusina musiyano mune simba rekudya pakati pezvokudya uye zvepasipandi. Zvisinei, vose vari kutsanya uye kudya kudya kamufaro cardio vakasika simba rakaipa rekuenzanisa nekuenzanisa nezuva rekugara. Mhedziso yakaratidza kushanda kwemaminitsi makumi matanhatu achitsanya kana mushure mekudya kwekudya kwekudya kwemafuro kwakaratidza kukanganisa kwakafanana kwe caloric. Zvinoratidzika sekushanda muviri ndiko kunokonzera kurasikirwa kwemafuta kwete kana tichidya zvokudya zvedu.
Chimwe Chidzidzo Chinotsanangura
Chidzidzo chakabudiswa muBritish Journal of Nutrition chakaongorora kushanda kwekudya kwemanheru pamusangano. Mishumo yakarurama ye postpandial (kudya kwemanheru) metabolism, chido chekudya uye simba yakanyora yakanyorwa. Varume vane gumi nevaviri vakashanda vakashanda vakapinda muchidzidzo chenguva dzose. Mitsva mina yakapedzwa zvose zvinosanganisira usiku humwe hutsva hwakateverwa nekuzorora pasina kudya kwekudya kwekudya kwekudya, kushandura kwakatsanya, kudya kwekudya kwakateverwa nekuzorora, uye kudya kwekudya kwakatevera kutevedza muviri . A continuous and moderate intensity run yakashandiswa muchikamu chekuita basa. Nguva yakareba yekumhanya yakashandiswawo kune avo vatori vechikamu vachizorora panzvimbo yekushanda kunze. Vose vatori vechikamu vakapedza chirwere chinopedza maminitsi 90 mushure mokunge vadzidzira kana kupumha mushure mekudya kwemasikati.
Zvigumisiro zvakaratidza glucose kuwedzerwa (shuga muropa) zvishoma zvishoma kune avo vanodya kudya kwekudya kwemafuro nekuzorora maererano nevaya vachitsanya nekuzorora. Zvisinei, pakange pasina kuenzaniswa kwakasiyana kune avo vanozorora kana kudzidzira vasina kudya kwekudya. Kuda kudya kudyiwa kwezuva rose kwakazadzikiswa kune avo vanodya kudya kwekudya mumangwanani ose. Icho chichauya sechisingaiti chishamiso chikuru chekuchengetedza simba chakanyorwa zvakasikwa mushure mokudya kwekudya kwekudya chakateverwa neboka rezororo.
Chidzidzo chacho chakabudisa simba shoma (makorikori) anoramba ari mune avo vanoita basa rakatsanya. Kutsvakurudza kwakaratidza pasinei nokudya kwekudya kwekudya kwemafuro, kurayiridzira kunoita sechikonzero chikuru chekuderedza simba (calorie) muyero. Vaya vasina kudya kambodzani vaiva nemigumisiro shoma shoma maererano nezvakawanikwa. Vatori vechikamu vanodya kudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwe Chidzidzo chacho chakawanawo kudya kudya kwekudya kambamangwana kunopesana nekudyiwa kwekudya kunopiwa nekugovedza muviri.
Tsvakurudzo iyi muenzaniso wakanaka wekuenda nenzira imwe nekutsanya cardio. Kurapa kwakanaka kwekudya kwezuva rose kwakange kuchiza kudya kudya kwekudya. Izvi zvinoreva kuderera kwezuva rega rega makore. Simba risina simba uye kuderedzwa kwemafuta kwakaitika pamwe chete nekutsanya cardio uye kudya kudya kwekudya. Boka rakatsanya rakaratidza zvishoma zvingaguma zvakanaka.
Inonyatsova chido chako pachako kuti unonzwa sei usati watoita. Kuramba uine nzara uye kumanikidzira chikwata chemahara chinogona kunge chisina kunaka. Paflipside, kana iwe unonzwa wakagadzirira kuenda, kuita cardio yakatsanya kunogona kukubatsira iwe.
Kuwedzera Ongororo Tsvaga
I International Journal of Sport Nutrition uye Exercise Metabolism yakabudisa chidzidzo pamusoro pevanhu vanoita muviri. Tsvakurudzo yakatsvaga maitiro aerobic mukutsanya kana kudyiwa panguva ye Ramadan. Maererano neWikipedia, "chiito chikuru paRamadan chiri kutsanya kubva mangwanani-ngwanani kusvikira zuva ravira."
Muviri wehutano uye metabolism zvakafananidzwa nevarume gumi nemapfumbamwe vakaparadzana kuva mapoka maviri. Varume vane gumi vakapedzisa aerobic kudzidzisa mune nguva yekutsanya apo vamwe vasere mapfumbamwe vakadzidziswa postprandial (mushure mekudya). Nguva yekutsvakurudza yakaitwa kwemwedzi umwe. Vatori vechikamu vaiva nebasa rakaedzwa pazviitiko 4 zvakasiyana panguva yekuedzwa.
Zvitsvakurudzo zvekutsvakurudza zvakaratidza uremu hwemuviri huri kuderera mumapoka ezvokudya uye achitsanya Muviri wemafuta muzana wakaderera muboka rakatsanya uye ne6.2%. Zviratidzo zveRopa zvakaratidza kupera simba uye zvakaderedzwa basa rekuita muvambi vaitsanya.
Mhedziso yenyaya ino inoratidza "kuidzidziswa kwemaawa muhutano hwakatsvaira kuderedza huwandu hwemuviri nemafuta emuviri." Mukuwedzera, zvakawanikwa zvinoratidzira kudya musati maitiro aerobic zvishoma kuderedza uremu hwemuviri.
Zvechokwadi, izvi hazvizogadziri kuchengetedzeka kutsvaga cardio uye hazvisi izvo zvinowanzoitika. Tsvakurudzo inoputira kutsanya kwemazuva makumi matatu apo zvokudya kana mvura haidyi kubva mambakwedza kusvika pakuvira kwezuva. Ichi chidzidzo chinogumisa kutsanya kwe cardio kunoderedza muviri wose mafuta uye uremu hunotyisa. Zvisinei, nokuda kwemaitiro echiito chekuita, Ramadan kudya hakusi hupenyu hwezuva nezuva.
Bonus Research
The International Journal of Sport Nutrition uye Exercise Metabolism yakabudisa chidzidzo kune vadzidzisi vadzidzisi vakarovedzwa. Tsvakurudzo yakarongeka muviri yakagadzirwa uye metabolism munguva ye Ramadan (hapana zvokudya kana mvura masikati masikati).
Vane gumi nematanhatu vomuviri vemuviri vakabatanidzwa mukudzidza kwemazuva makumi matatu kana kuti nguva chaiyo ye Ramadan. Pakanga pane mapfumbamwe Ramadan anoshamisika uye manomwe asingashamisi. Varume vacho vakaramba vachidzivirira kudzidzisa panguva yekuedzwa. Muviri mashoma uye BMI (Body Mass Index) yakawedzera ne4,5% mune vasiri vatsinhanisi.
Vaya kutsanya havana kuve nekushandura mumuviri wemuviri kana BMI. Kuwedzera kwekudzivirira kudzivirira kuburikidza neRamadan kwakaratidza kuti " hakugoni kuitika mumuviri mashoma uye kuumbwa kwemuviri kwevarimi vomuviri ." Vadzidzi vaidya vakagadziriswa uye vakaderedzwa basa rekuita panguva yekuedzwa.
Kunyange zvazvo isiri yeruchidio yakabatana, chidzidzo ichi chinopa mamwe maonero ekutsanya uye kushanda. Zvinoratidzika sechiitiko chakaipa chete cheRamadan nekutsanya nekudzivisa kudzivirira kunopera simba uye kuderedzwa kwekuita basa.
Muviri mashoma muzana uye index yakaramba isina kuchinjwa. Zvisinei, munhu anogona kufunga kuti hapana kuchinja mumuviri wekugadzira zvakaipa, kunyanya nekutsanya. Chinangwa chekuvaka muviri ndechekuderedza mafuta paunowedzera musumbu. Zvichigovera tsvakurudzo, zvinoratidzika kuti hapana mafuta ekuderedzwa akazadzikiswa ne Ramadan inofadza.
The Takeaway
Kutsanya cardio isarudzo yega. Kuita muviri wako pasinei kana iwe uchidya huchapa huremu uye kurasikirwa kwemafuta . Kutsvakurudza hakuna kuratidza chinhu chakakosha pamusoro pekuita zvekuita zvekurovedza muviri musina chinhu. Funga kuti unonzwa sei mangwanani nemasimba uye nzara cues. Ita izvo zvinoshanda zvakanaka mumuviri wako uye mararamiro ako.
Zvimwe Zviitiko Zvokufunga
Kudzidzira kusimba kunobatana zvakananga nekurasikirwa kwemafuta. Kupisa mafuta kwakaenzana nekushanda zvakaoma mukurovedza muviri. Izvi zvinoda simba (zvokudya).
Kubata kwenguva refu kunoda simba. Kutsanya cardio kana kushanda kwakasimba kwemaminitsi 60 kunogona kunge kusingagumi pasina kudya kwebhokisi.
Iwe unogona kuisa pangozi kupisa zvakaoma mishonga yakagadzirwa munguva yekutsanya. Kushandisa muropa risina chinhu kunogona kuwedzera mapuroteni kuputsika zvakananga kuchinja musimba kukura. Pfungwa yacho ndeyokupisa mafuta nekuchengetedza masimba edu akaonda.
Kudzidzira muviri-kushandiswa kwekushandisa oxygen (EPOC) kunowedzerwa paunodya usati waita zvekuita. EPOC ndiyo "mushure mokupisa" kana kuti kukurumidza kuwedzerwa metabolism yatinoona kwemaawa akawanda mushure mekushandisa.
Munhu wose anopisa mafuta uye anoora uremu zvakasiyana. Kutsanya cardio inogona kushandira shamwari yako asi kwete yakanakisisa yako. Usati wabatwa mune zvakashata zvekufirwa kweshamwari yako uye unamatira kune izvo sayenzi inotaura pamusoro penyaya yacho.
Idya wakachenjera uye unyanzvi hwemashandiro. Zvokudya zvine utano zvinoita pamwe nekurovedza muviri ndezvipi zvichawana zvikwereti izvozvo zvakakosha.
Sources:
Deighton K, et al. Appetite, Simba Kubata uye Kudzorera Mhinduro dzeMetabolic kusvika ku 60 Min Treadmill Running Inoitwa Mukutsanya nePostprandial State. Appetite . 2012; 58 (3): 946-54. doi: 10.1016 / j.papember.2012.02.041
Gonzalez JT, et al. Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya. British Journal of Nutrition . 2013; 110 (04): 721-32. doi: 10.1017 / S0007114512005582
Trabelsi K, et al. Migumisiro yeFed-Versus Fasted-State Aerobic Training panguva yaRamadan paMutumbi weMutumbi uye Zvimwe Zvigadziridzo zveMetabolic muMagetsi Active Men. International Journal of Sport Nutrition uye Exercise Metabolism . 2012; 22 (1): 11-18.
Trabelsi K, et al. Migumisiro Yokudzivisa Kuramba panguva yaRamadan paMutumbi weMuumbi uye Markers yeRinal Function, Metabolism, Inflammation, uye Immununity mu Recreational Bodybuilders. International Journal of Sport Nutrition uye Exercise Metabolism . 2012; 22 (4): 267-75.