U Chesa Litekanyo Tse Eketehileng?

Litaba

• Melemo ea ho Phahamisa Litšepe
• Na ho phahamisa litšepe ho chesa mafura?
• Kahoo, U Chesa Likhalori Tse Kae?
• Lintlha tsa Boikoetliso tse Amang Lik'halori Tse Ngata Ua Chesa Ho Nyolla Litekanyo
• Mokhoa oa ho chesa likhalori tse ngata ho phahamisa litekanyo
• Tlhahlobo bakeng sa

Ha o batla ho bonesa likhalori le ho chesa mafura, na o etsa lethathamo la mechini ea Cardio? Ho makatsoa: U kanna ua batla ho leba bareng ho fapana. Mona ke thekiso ea hore na u chesa lik'halori tse kae ha u phahamisa litšepe le kamora moo.

Melemo ea ho Phahamisa Litšepe

Pele re bua ka likhalori, o lokela ho tseba hore koetliso ea matla e fana ka melemo e mengata ea nako e khuts'oane le e telele bakeng sa bophelo bo botle, 'mele le kelello ea hau.

Lintho tse 'maloa tse hlokomelehang: masapo a matla le a matenya, ho eketsa mesifa le matla, ho matlafatsa metabolism, ho fokotsa mafura a' mele, ho eketsa botsitso ba manonyeletso, mamello e ntlafetseng le bophelo bo botle ba pelo, matla a sebetsang a ntlafetseng (nahana: ho jara korosari) le ho itšepa haholoanyane. Ee, ho joalo haholo. (Bala haholoanyane: Melemo e Meholo ea ho phahamisa litekanyo)

Empa ha batho ba bangata ba qala ho phahamisa litšepe, ba na le lipheo tse 'maloa kelellong: ho chesa likhalori, ho aha mesifa le ho matlafatsa metabolism ea bona. (Ahem ... Liphetoho tse 15 tse tla u susumetsa ho qala ho phahamisa litekanyo)

Na ho phahamisa litšepe ho chesa mafura?

Mohlomong u se u ntse u tseba hore e haha ​​mesifa. Empa ho na le litaba tse ling tse monate: Haeba sepheo sa hau ke ho tšolla mafura a 'mele' me 'mele oa hau o boima oa' mele o sa o khaole, koetliso ea matla e ka ba phetoho ea papali.

"Ho phahamisa litšepe ho matlafatsa kholo ea mesifa le ho eketsa boholo ba mesifa," ho hlalosa Kasey Kotarak, CPT, PES, FNS, mokoetlisi ho Highland Fit Body Boot Camp. "Ha o ntse o haha ​​mesifa e mengata, metabolism ea hau (kapa tšebeliso ea matla) e ea eketseha hobane mesifa e chesa likhalori tse ngata ha li phomotse ho feta mafura." Phello: U chesa lik’hilojule tse eketsehileng letsatsi le leng le le leng—ho nolofaletsa ho lahleheloa ke mafura ’meleng.

Ho feta moo, kaha ho phahamisa boima ho matla haholo 'me ho hloka matla a mangata,' mele oa hau o hloka oksijene e eketsehileng ho hlaphoheloa lihora tse ka mor'a ho ikoetlisa, ho bolela Kotarak. Mme o nahane hore na ho sebelisa oksijene ee e eketsehileng ho etsa eng? E chesa lik'hilojule. Ebile, phello ena ea kamora ho chesoa e ka nka lihora tse 24 le ho feta.

Ha o kopantsoe le phepo e nepahetseng, matlafatso a ts'ebelisong ea boima ba 'mele ho ka u thusa ho ts'epa (le ho lula!).Ebile, lipatlisiso ke khale li bonts'a hore koetliso ea boima ba 'mele e ka thusa banna le basali ho ntlafatsa' mele ea bona (aka ke mesifa e kae ha e bapisoa le mafura).

Kahoo, U Chesa Likhalori Tse Kae?

Ke lik'hilojule tse kae tseo u li chesa ho phahamisa litšepe ho itšetlehile ka hore na 'mele oa hau o sebetsa ka thata hakae, tseo bo-rasaense ba li lekanyang ho METs, kapa li-metabolic equivalents. Ha u phomotse (joalo ka ha u shebelletse Netflix), 'mele oa hau o sebetsa ho 1 MET, e lekanang le ho chesa khalori e le 1 ka kilogram ea boima ba' mele ka hora. (Bakeng sa motho ea boima ba lik'hilograma tse 150, ke lik'hilojule tse ka bang 68 tse chesitsoeng ke ho phahamisa litšepe ka hora.)

Ha o phahamisa litekanyo, 'mele oa hau o sebetsa kae kapa kae ho tloha ho 3 METs (haeba o etsa boiteko bo bobebe) ho isa ho 6 METs (haeba o hlile o sebetsa hantle). Ho motho ea boima ba lik'hilograma tse 150, hoo e ka bang kae kapa kae pakeng tsa 200 le 400 lik'hilojule ka hora. (Litaba tse monate: O ka lekanya palo ea lik'hilojule tse chesitsoeng ka ho kenya boima ba 'mele oa hau, tekanyo ea boiteko bo lekantsoeng ho li-MET, le ho qeta nako u ikoetlisa ka k'haravene ena ea inthanete.)

Ho joalo, leha ho le joalo, "motho e mong le e mong o fapane," ho bolela Aleksandra Sulik, CPT, mokoetlisi ho Life Time SKY, New York City.

Lintho tse 'maloa — ho kenyeletsoa le hore na u boima hakae le hore na u na le mesifa e kae — kaofela li susumetsa hore na u chesa lik'halori tse kae ha u phahamisa litšepe. Ha e le hantle, motho a le mong a ka chesa lik'hilojule tse fetang 100 ho feta kapa ka tlaase ho motho e mong nakong ea metsotso e 30 ea boima ba 'mele.

"Tsela e 'ngoe ea ho lekanya hore k'halori ea hau e chesoa nakong ea boikoetliso ba ho ikoetlisa ke ho roala tracker ea boikoetliso e lekola lebelo la pelo ea hau," ho bolela Kotarak. Li-trackers tse ngata li sebelisa lebelo la pelo ea hau, bophahamo, boima ba 'mele le lilemo ho hakanya ho cha ha hau. (Sheba: Mokhoa oa ho Sebelisa Libaka tsa Lebelo la Pelo ho Koetlisa Bakeng sa Melemo e Meholo ea Boikoetliso)

Lintlha tsa Boikoetliso tse Amang Lik'halori Tse Ngata Ua Chesa Ho Nyolla Litekanyo

Boima ba 'mele oa hau le' mele ka thoko, mefuta e fapaneng ea boikoetliso ba hau e ka ama likhalori tse kae tseo u li chesang ho phahamisa litšepe.

1. Linako Tsa Phomolo

Ha ho makatse mona, empa hore na u qeta nako e kae u lutse bencheng u ntse u bala Instagram lipakeng tsa li-sete e ama kakaretso ea hau ea likhalori tse chesitsoeng ho phahamisa litšepe. "'Mele o chesa likhalori tse ngata ka linako tse khutšoane tsa ho phomola kapa ha o phomole ho hang," ho hlalosa Kotarak. (Bona hore na o lokela ho phomola nako e kae lipakeng tsa li-sets.)

Hobane'ng? Nako ea phomolo e fokolang e bolela hore 'mele oa hau o hloka ho sebetsa ka thata hore o tsoele pele ho ikoetlisa. E boetse e hloka ho sebetsa ka thata ho fola le ho tlatsa kamora ho ikoetlisa, ho chesa lik'hilojule nako eohle. Ha e le hantle, ho ea ka Sulik, ho se latelle linako tsa phomolo-kapa ho phomola nako e telele haholo pakeng tsa lihlopha-ke e 'ngoe ea liphoso tse kholo ka ho fetisisa tseo batho ba ikoetlisang ba li etsang ha ba batla ho eketsa khalori ea bona ea ho chesa.

2. U phahamisa hakae

Joalo ka hore na u phomola hakae (kapa ha u phomole), hore na o phahamisa boima bo bokae, ho boetse ho supa matla a hau a ho ikoetlisa, a amang palo ea lik'hilojule tseo u li chesang. Etsoe, ha u ntse u sebetsa ka thata, 'mele oa hao o fumana matla le ho feta.

Kotarak o re: "Hangata ho sebelisoa litekanyo tse itekanetseng ho fokotsa khalori." "Empa ho phahamisa litekanyo tse boima bakeng sa li-reps tse 'maloa ho hloka matla le matla a mangata, hape ho hlahisa cheso e phahameng ea likhalori." Tsepamisa maikutlo ho li-reps tse ka bang 10 kapa ka tlase, o sebelisa boima bo boima ka ho fetisisa boo o ka bo khonang ha o ntse o boloka foromo e nepahetseng. (Bala haholoanyane mona: Tataiso ea Moqali oa ho phahamisa litekanyo tse boima)

3. Ke Mesifa Efe eo U e Sebelisang

Nahana ho etsa li-biceps curls ho chesa likhalori tse ngata joaloka ho etsa squats? Eseng haholo. Kotarak o re: "Ha mesifa e hiroa le ho feta le lihlopha tsa mesifa li sebelisoa nakong ea ts'ehetso, li-calories li chesa litšepe tse ngata haholo."

Boikoetliso bo sebelisang mesifa ea hau e meholoanyane (nahana: mokokotlo le maoto) le boitlhakiso bo kopaneng bo kopanyang lihlopha tse ngata tsa mesifa (joalo ka li-deadlifts kapa squat-to-presses) li hloka matla a mangata ho li etsa ebe li chesa likhalori tse ngata. (P.S. Hape o lokela ho etsa boikoetliso bo kopaneng pele ho ho etsa boitlhakiso bo reretsoeng haholoanyane.)

4. Mofuta oa Boikoetliso boo U bo Etsang

Leha litlelase tse ngata tsa boot camp kapa li-workout tsa mofuta oa HIIT li kenyelletsa boima, 'mele oa hau o li arabela ka tsela e fapaneng ho feta boikoetliso bo otlolohileng ba ho phahamisa boima.

Kotarak oa hlalosa: "Koetliso ea boot camp e kenyelletsang pelo e boloka pelo ea hau e phahame, e eketsang khalori ea hau ka kakaretso." Ho sebetsa ka lebelo lena le matla a holimo-leha o sebelisa litšepe tse bobebe ho feta kamoo o neng o ka sebelisa lenaneong la mahala la cardio-ho netefatsa hore 'mele oa hau o tsoela pele ho chesa lik'hilojule kamora ho ikoetlisa e le hore o fole. (Ona ke o mong oa melemo e mengata ea ho ikoetlisa ka HIIT.)

Hlokomela feela hore kaha mefuta ena ea litlelase hangata e sebelisa boima bo bobebe, ha e u thuse ho haha ​​​​matla kapa mesifa kapele, ho bolela Sulik. Kahoo ha li ntse li ikoetlisa li u thusa ho chesakaofelalik'hilojule ka nako e khutšoanyane, ha ba etse ho hongata ho eketsa 'mele oa hau oa letsatsi le letsatsi oa ho chesa lik'halori (ka ho eketseha ha mesifa ea mesifa) joalo ka boikoetliso ba' nete ba ho koetlisa matla.

Mokhoa oa ho chesa likhalori tse ngata ho phahamisa litekanyo

Ka lintlha tsena kaofela kelellong, o ka nolofatsa habonolo sesh ea hau ea boima ba 'mele ho chesa likhalori tse ngata, haeba eo ke sepheo sa hau sa boikoetliso.

Litlhahiso tse 'maloa tsa Kotarak:

• Sebelisa boima bo boima hoo u ka khonang ho etsa makhetlo a 10 kapa a fokolang a boleng ba boikoetliso ka nako
• Tsepamisa mohopolo ho ikoetliseng 'meleng kapa' meleng, joalo ka ho bolaea kapa ho hula
• Kenyelletsa li-supersete tse kholo, moo u etsang mekhahlelo e 'meli e fapaneng ea ho khutlela morao pele u phomola
• Ho chencha mochini ho etsa boikoetliso bo emeng (mehato e leka-lekaneng e hloka hore o sebelise methapo ea hau ea mantlha le mesifa e meng e mengata mmeleng oa hau kaofela!)

Tlhahlobo bakeng sa