Iwe Unonyatsopisa Zvikori Zvokushanda MuFat Burning Zone?
Kunyangwe zviri chokwadi chechokwadi kuti kushandisa mune izvo zvinonzi "mafuta inopisa nzvimbo" (pakadzika kwepamusoro-kati ye 60% kusvika ku70% yepamusoro yepamusoro yemwoyo) inoshandisa huwandu hwemazana emakori ehuni, huwandu huwandu hwekoriyori hwakatsva ichiri kunyatsonaka. Chikonzero chacho chiri nyore. Mafuta ndiyo mafuta anononoka anoda okisijeni kuti achinje kushandiswa simba, saka zvakakosha kwenguva yakareba, yakasimba, inononoka, zvishoma nezvishoma, kufanana nekudzoka, kana kuti mabhasikoro rwendo rurefu.
Vanhu vakawanda vane mafuta akakwana akachengetwa kwemazuva ano nemazuva mashoma vasina kumhanya kunze kwesimba, asi kana iwe uchida kufamba zvakananga, shanda zvose-kunze, kana kupisa makirogiramu akawanda paminiti, unofanira kuvimba inokurumidza-inokonzerwa ne- carbohydrate (glycogen) yemasimba. Kuchinja mafuta kunotora kunotora nguva refu, uye kunoda mhepo yakawanda ye okisijeni. Muchirevo chakaoma kwazvo, ichi chinonzi aerobic metabolism.
Kuwedzera kwekudzidzira kudzidzisa (HIT) , kune rumwe rutivi, kunowanzoshandisa anaerobic metabolism, kana glycolysis, kuti inokurumidza kugadzirisa glycogen yakachengeterwa simba rekuita basa. Izvi zvinogona kuitika zvishoma nezvisina oxygen. Kunyorera kweanaerobic metabolism ndechokuti ine zvishoma, uye kana iwe uchibuda kunze kweglycogen yakachengetwa, kazhinji inenge yakapoteredza maawa maviri, iwe unofanirwa kunonoka uye wotanga kushandisa aerobic metabolism kana kuzadza mabote ako glycogen nevamwe nyore kugadzira makhahydrates.
Kuti uwedzere kuomesa mafuta-nzvimbo inopisa nharaunda, unofanirwa kuziva kuti patinenge tichishandisa muviri tinoshandisa masangano emagetsi munguva yose yekudzidzira.
Vatambi havanowanzova muaerobic kana anaerobic zone.
Zvino kumubvunzo chaiye. Kana chinangwa chenyu chichirasikirwa, uye kupisa makoriro ndiyo nzira yauri kuedza kuderedza uremu, iwe uri nani kubva pakuvhima pane yakakwirira zvakanyanya 2-3 nguva pavhiki, uye kupisa zvinowedzera calori kubva kumafuta ose uye kuchengetwa glycogen.
Kunyange zvazvo ichokwadi kuti iwe unopisa huwandu huwandu hwekoriyori kubva kumafuta ari pasi nepakati "mafuta anokisa nzvimbo," iwe uchiri kupisa makoriri akawanda, uye mamwe maoriyori kubva kumafuta, pane yakakwirira. Kusimudza kufamba kwako, kushandura kuputika kwepamusoro uye kwakadzika ( kudzidziswa kwemazuva ), uye kuwedzera mamwe maitiro anoita kuti iwe ushandise anaerobic system (70-90% yehuwandu hwemwoyo wako), izvo zvinoguma nenhamba yakawanda yehuwandu makoriri anopisa panguva yekushanda kwako, izvo ndizvo zvinoguma kurasikirwa kwemafuta kubva pakurovedza muviri.
Maorikiti Akapiswa muFat Burning Zone
Kunyange zvakadaro haisi kugutsikana kuti mafuta anokisa nzvimbo haashandisi mafuta akawanda? Ngatitei mathemati. Chati iri pasi apa inotaura nezvemafuta emakorori anotengeswa nemukadzi 130-pound panguva yekufananidzira. Mumuenzaniso uyu, mukadzi anopisa makoriri akawanda uye mamwe mafuta emakirori pane zvakakwirira.
Maorikiti Akapiswa Pasi uye Mukumusoro
| Low Intensity (60-65% MHR) | High Intensity (80-85% MHR) | |
| Zvose zvikamu zvinokonzerwa nemaminitsi. | 4.86 | 6.86 |
| Mafuta ari mafuta anopiswa pamaminitsi. | 2.43 | 2.7 |
| Zvose zvikamu zvinokwana makumi 30 min. | 146 | 206 |
| Zvose mafuta emakorori akapiswa mumaminitsi makumi matatu. | 73 | 82 |
| Pakati yemafuta makore akapiswa | 50% | 39.85% |
Mhedziso: I 24/5 Gwaro Rokudzidzisa Rwega, 24 Hour Fitness, 2000
Saka, Is Low Intensity Kuedza Kuita Kungopedza Nguva Here?
Iwe usati watanga kuita zvose zvaunoita iwe munzvimbo yakakwirira yepamusoro, ramba uchiyeuka kuti kudzidzira pakakwirira zvakasimba nguva dzose haisi kungwara. Inogona kutungamirira nyore nyore kuwedzeredza , kukuvadza, uye kuita zvekudzivirira. Kutsika-gwara yemwoyo inobatsira kune zvakawanda, uye kune vamwe vanhu, ndiyo nzira yakanakisisa yekushandisa.
Chimwe chikonzero chikonzero chekuti vamwe vanhu vari nani pakunamatira nekudzivirira kwekudzidzira kwakadzika ndechokuti kushanda pakakwirira kunonetsa. Hongu, basa rakaoma. Iwe haugoni kufamba kwenguva yakareba pasina kumhanya pasina mafuta, saka hausi kuzova chimwe chinhu chaunogona kuita kwemaawa ekupedzisira.
Kunze kwekunge iwe uchidzidzira panzvimbo yakakwirira, iwe unenge uine glycogen yakakwana kuti ugare maawa maviri usati wabuda glycogen uye unoda kupfutidza kana kunonoka. Kudya nechingwa chakanaka inzira imwe yekuchengetedza kukwirira kwakanyanya kwemaawa nemaawa, uye nei vashandi vekutsungirira-vatsva vachigadzira simba, mabhanana, uye zvinwiwa zvine simba. Izvi hazvidikanwi kune vakawanda vanoita zvekuvaraidza vanowanzowanzoshanda kwemaawa anopfuura awa. Kana tsika yako yekuita basa inosanganisira awa paimba yekurovedza muviri, haufaniri kunetseka nezvekubuda kunze kwefurairi kana iwe ukashanda zvakaoma. Saka kuenda kune zvakasimba-kuwedzera simba, pamwe nechinguva pavhiki, inzira inoshandiswa yekushandisa nguva yako yekushanda.
Kunyanya kushanda kushanda hakusi kune vanotya. Uye ivo havasi vekutanga. Vanoda kushanda nesimba uye iwe unoda kutanga zvishoma nezvishoma muviri wako kuti uite zvaunoedza. Iwe haugone kuenda kubva pamubhedha wematata kusvika kune-high-intensity queen usiku hwose. Unofanirwa kuwana mishonga yako, maziso, moyo wemwoyo, uye kunyange pfungwa yako yakagadzirirwa kutarisa kushungurudzika, kana iwe unogona kuideredza nyore nyore uye mhepo inokuvadzwa kana kurwara.
Saka, apo hurefu hukuru hunoita kuti iwe uwane zvakakodzera, uye unopisa makorikiti akawanda, kushanda kwakadzika kwemaitiro kunofanira kunge kune nzvimbo munzvimbo yako yekuita basa. Kutaura zvazviri, kwenguva yakareba, kunonoka kutsungirira muviri kunofanirwa kuva chikamu chenguva dzose yehupenyu hwakanaka, hwakanaka hupenyu. Kudzoka kunokurumidza nekuderera kwechisimba chechikwata. Kuenda kunofamba, kutora bhasikoro risina kujairika, kana kungotarisa kune zvakanakisisa zvakanyanya zvakasimba mabasa. Gadzirisa iyo nekfupi, kushanda kwakasimba kushanda uye simba rekudzidzira kuwedzera zvakasiyana, kupisa makirori uye kuvaka kukurumidza.
Iva wakachenjera, teerera kumutumbi wako , uye fambisa kushanda kwako nenzira iyo inoshanda zvakanakisisa nekuda kwezvinangwa zvako uye nzvimbo yekunyaradza.