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Letsatsi La Creation: 5 La March 2021
Ntlafatsa Letsatsi: 20 December 2024
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Lintho tsa pele pele: Ho chesa likhalori ha ea lokela ho ba tsona feela kelellong ea hau ha u ikoetlisa kapa u etsa motsamao ofe kapa ofe oo u o ratang. Fumana mabaka a ho ba mafolofolo ao e seng feela ka likhalori tse bapisoang le likhalori, 'me re u tšepisa hore u tla thaba le ho khotsofala le ho feta ka "ho ikoetlisa" ha hao qetellong.

Hona joale, haeba u ntse u thahasella ho ikoetlisa le ho chesa lik'halori bakeng sa eng kapa eng eo sepheo sa hau sa bophelo bo botle kapa 'mele e ka bang sona, ho ntse ho le molemo ho seo. Ha e le hantle, haeba u sa tsebe hore na u chesa lik'hilojule tse kae, ha u tsebe hore na ke lijo tsa mofuta ofe tse ka tlatsang mosebetsi o boima.

E kanna ea makatsa empa boikoetliso ba HIIT bo utloisang bohloko haholo mme bo siea hempe ea hau e kolobisitsoe ke mofufutso ha se eona feela nako eo u chesang lik'hilojule. Ha u ntse u lutse mona u bala sengoloa sena, u chesa khalori e le 'ngoe ka motsotso. Nomoro eo ea eketseha nako le nako ha u ema, u tsamaea, kapa u matha ho tšoara fono hobane 'mele oa hau o hloka matla a mangata ho etsa mosebetsi.


Bothata: Ho bonolo ho nahana hore na u chesa lik'hilojule tse kae, haholo haeba u sa tlamelloa ka har'a tracker ea hau ea mesebetsi 24/7. Phuputsong e nyenyane ea batho ba sebetsang ka mokhoa o itekanetseng, ba boima ba 'mele, bafuputsi ba fumane hore barupeluoa ba feteletse litšenyehelo tsa bona tsa matla (e leng lik'hilojule tse chesitsoeng) nakong ea boikoetliso ka makhetlo a mararo ho isa ho a mane. (Related: U ja Likhalori Tse Kae *Hantle* U Ja?)

Mme mohopolo o nepahetseng oa tšebeliso ea chelete ke oa bohlokoa haholo haeba o leka ho theola boima ba 'mele, kaha o theola boima ba ponto e le' ngoe bakeng sa likhalori tse 3 500 tseo o li bonesang ka holim'a ts'ebeliso ea hau e tloaelehileng ea beke le beke. Ho u thusa ho fihlela sepheo sa hau sa bophelo bo botle, bala tlhaiso-leseling e hlakileng mabapi le likhalori le boikoetliso bo chesang likhalori tse ngata.

Lintlha tse khethollang hore na u sebelisa matla a makae

Ho lula u phela ho hloka matla a mangata. Basal metabolic rate (BMR)—ho phefumoloha, ho panya le monahano oo u o etsang letsatsi ka leng—e sebelisa karolo ea 60 ho isa ho 70 lekholong ea kakaretso ea lik’hilojule tsa hao tsa letsatsi le letsatsi. Ho tseba BMR ea hau, latela mokhoa ona o bonolo: Boima ba hau (ka liponto)/2.2 X 24.


Le ha BMR ea hau e le liphatsa tsa lefutso, ha e ea beoa ka majoe, ho bolelang hore o ka chesa likhalori tse ngata ka liphetoho tse 'maloa. (Leka maqheka ana a bonolo ho chesa lik'hilojule tse ngata ho pholletsa le letsatsi.)

  • Etsa mesifa: Ka phomolo, mesifa e chesa lik'hilojule tse ngata ho feta lisele tsa mafura. Ho ikoetlisa kamehla ho ka matlafatsa metabolism ea hau ka liperesente tse 7 ho isa ho tse 10 - hoo e ka bang lik'hilojule tse 100 ka letsatsi.
  • Fepa malakabe: Ho ja lik'hilojule tse fokolang haholo ho ka u senya hobane ho ka etsahala hore u lahleheloe ke mesifa e fokolang ea metabolism-revving, eseng mafura. Litsebi li khothaletsa ho fokotsa lijo tseo u li jang letsatsi le leng le le leng ka li-calories tse fetang 1 000 ho tsoa ho seo o se hlokang ho boloka boima ba 'mele oa hau. Bakeng sa basali ba bangata, seo se bolela hore ba se ke ba ola ka tlase ho likhalori tse ka bang 1 100 ka letsatsi.
  • Thabela moferefere: Kofi e nang le caffeine e ka matlafatsa metabolism, joalo ka tee e tala. Phello ha e makatse — ke lik'hilojule tse 'maloa feela ka letsatsi — empa hanyane ka hanyane hoa eketsa.

Li-calories hase tsona Feela Tekanyo ea Tšebeliso ea Matla

Bo-rasaense ba lekanya matla a ho ikoetlisa ho METs (metabolism e lekanang), 'me MET e le' ngoe e hlalosoa e le matla a hlokahalang ho lula ka khutso. Mesebetsi e matla e leka-lekaneng e etsa hore u sebetse ka thata ho lekana ho chesa matla a mangata ka makhetlo a mararo ho isa ho a tšeletseng ka motsotso ho feta ha u lutse, aka ho ikoetlisa ka 3 ho isa ho 6 METs. TL; DR: ha u ikoetlisa ka matla le ho feta, u chesa matla a mangata ka motsotso, 'me MET e phahame. (Mona ke lona lebaka le le leng leo ka lona u ka batlang ho khaotsa ho bala likhalori.)


"Bakeng sa ho theola boima ba 'mele le melemo ea bophelo bo botle, o lokela ho etsa bonyane li-MET tse tharo ka hora-e lekaneng ho chesa likhalori tse ka bang 200 ka hora-boholo ba matsatsi a beke," ho bolela Barbara Ainsworth, Ph.D., MPH, moprofesa Univesithing ea Arizona State ea thusitseng ho nts'etsapele Compendium of Physical Activity, database e akaretsang ea ho chesa likhalori. Ka tloaelo, matla a hau a MET a phahama ha u ntse u:

  • Tsamaisa mesifa ea hau: Lisele tsa hao tse omeletseng ke enjene ea hao; ha u sebelisa haholo, u chesa mafura haholoanyane.
  • Hula boima ba hau: Mesebetsi ea ho ema joalo ka ho matha e chesa lik'hilojule tse ngata maemong a holimo ho feta ao boima ba 'mele ba hao bo tšehelitsoeng ho ona, joalo ka ho palama baesekele. Khoebo: Hangata o ka etsa mosebetsi oa ho lula fatše nako e telele ho etsa phapang.
  • Sebetsa ka thata ho feta: Motho ea sesang ka thata-thata o chesa lik'hilojule tse ngata ho feta ha a palame motho a sa etse letho, ha a nyolohela thabeng o sebelisa matla a mangata ho feta ho otlolla maoto litseleng tse bataletseng, 'me ho potlaka ke tsela ea mollo ea ho khantša toche.

'Nete le Khopolo-taba ka Boikoetliso le Li-calories

Tšōmo #1. Mile ka mile, ho matha le ho tsamaea ho chesa likhalori tse lekanang.

Eseng le haufi. David Swain, Ph.D., moprofesa oa saense ea boikoetliso le motsamaisi oa Wellness Institute le Research Center Univesithing ea Old Dominion e Norfolk, o re: Virginia. Ka mile, ho chesa lik'hilojule tse ka bang habeli ho feta ho tsamaea.

Khopolo-taba # 2. Ho ikoetlisa ka matla a tlase ho chesa likhalori tse ngata

Ha ho tluoa lithutong tsena tse chesang likhalori tse ngata, ho lieha le ho tsitsa ha ho hlōle peisong. "Basali ba nahana hore boikoetliso bo matla bo tlase bo chesa mafura lethekeng. Ha ho joalo," ho bolela Annette Lang, mokoetlisi ea ikemetseng oa New York City ebile e le mong'a Annette Lang Education Systems. "Haeba u ikoetlisa habonolo ka metsotso e 15 'me u chesa lik'hilojule tse 100, karolo ea 75 lekholong e ka 'na ea e-ba mafura. ka kakaretso le khalori tse ngata habeli. " (E amanang: Mokhoa oa ho chesa likhalori tse 500 ka metsotso e 30)

Khopolo-taba # 3. U ke ke ua tšepa linomoro tseo treadmill.

Lilemong tse fetileng, lits'oants'o tsa ho chesa likhalori mechineng e meng e tsebahalang ea boikoetliso li ile tsa tlalehoa li tsebahala li sa nepahala. "Matsatsing ana, ba etsa mosebetsi o motle haholo, haholoholo haeba o etsa boima ba 'mele oa hau," ho bolela mofuputsi oa metabolism Gary Hunter, Ph.D., oa Univesithi ea Alabama e Birmingham.

Khopolo-taba # 4. U chesa haholo serameng.

Ke 'nete hore u chesa lik'halori ha u thothomela. Empa hang ha u futhumala nakong ea boikoetliso ba hau, u ke ke ua sebelisa matla a mangata hobane feela ho bata ka ntle. Seo se bolela hore u ke ke ua fumana ho tsamaea ho batang, ho potlakileng lenaneng la boikoetliso bo chesang likhalori tse ngata. (Empa na sehla se ka ama likhalori tse ngata tseo u li chesang?)

Khopolo-taba # 4. Ho ikoetlisa ka likhalori tse phahameng ho molemo ka ho fetisisa.

Ainsworth o re: "Ho basali ba bangata, ntho e chesang ka ho fetisisa ke ts'ebetso eo ba ka e etsang nako e telele, joalo ka ho tsamaea ka matla, ho hloa lithaba kapa ho palama baesekele."

Boikoetliso boo Hangata bo Chesang Likhalori Tse Ngata

Ka kakaretso, ha u ikoetlisa ka thata, 'mele oa hau o tla chesa likhalori le ha o se o tlohetse boikoetliso kapa studio. Haeba u batla ho matlafatsa phello ea hau ea morao-rao ka lik'hilojule tse ka bang 100, kenya mekhoa ena e matla le maqheka tšebetsong ea hau, ebang ke e 'ngoe ea lithupelo tse chesang haholo ka tlase kapa tse seng kae.

  • Ho phatloha ha Hi-lo: Bakeng sa metsotso e 3, sebetsa ka 8 kapa 9 ka sekala sa 1 ho isa ho 10 (ha 10 e le sprinttle sprint e felletseng). Khutlela fatše ka lebelo le bonolo bakeng sa metsotso e 3. Pheta makhetlo a mane.
  • Boemo bo tlase: Eketsa letsatsi le boima ho kemiso ea hau ea beke le beke ea boima ba 'mele. Khetha boima boo u ka bo phahamisang makhetlo a 5 feela. Etsa li-4 tsa li-reps tse 5 tsa boikoetliso ba hau bo tloaelehileng.
  • Ho petsoha ka potlako: Etsa metsotso e 'meli kapa e meraro ea metsotso e 15 ea cardio e matla haholo, e arohanngoa ke metsotso e 5 ea ts'ebetso e bonolo.
  • Ho phatloha ha metsotsoana e 60: Iketsetse khubelu ka ho felletseng metsotsoana e 60. Phefumoloha metsotso e 2 ho isa ho e 3. Pheta. Sebetsa ho fihla ho li-sprints tse 15.

Ha o ntse o lokela ho hopola lintlha tsohle tse boletsoeng kaholimo-liphatsa tsa lefutso, 'mele, matla a ho ikoetlisa-tse amang hore na motho o chesa lik'hilojule tse kae ha a etsa ketso e itseng, lipalo tsena li tla u fa leseli le akaretsang la hore na ke boikoetliso bofe bo tloaetseng ho chesa lik'halori tse ngata.

Lik'halori tse 400 ho isa ho 500+ ka hora

  • Koetliso ea Elliptical: lik'hilojule tse 575
  • Mountain Biking: 545 lik'hilojule
  • Koetliso ea potoloho (e thata, e nang le cardio pakeng tsa li-sets): li-calories tse 510
  • Cross-Country Skiing (e itekanetseng): lik'hilojule tse 510
  • Ho tsamaisa sekepe (mochini o itekanetseng, o emeng): likhalori tse 450
  • Ho sesa (ho sesa, ho bonolo): lik'hilojule tse 450

Lik'halori tse 300 ho isa ho tse 400 ka hora

  • Ho phahamisa boima ba 'mele (li-dumbbells kapa mechini): li-calories tse 385
  • Ho tsamaea ka maoto (ntle le pakete): lik'hilojule tse 385
  • Mekhahlelo ea Walk-Jog: Lik'hilojule tse 385
  • Sehlopha sa ho Betla 'Mele: lik'hilojule tse 350
  • Kayaking: lik'hilojule tse 320
  • Motjeko oa Jazz: Lik'hilojule tse 305
  • Ho Tsamaea ka Matla (ka potlako, 4 mph): lik'hilojule tse 320

Li-calories tse 150 ho isa ho tse 300 ka hora

  • Flamenco, Belly, kapa Swing Dancing: li-calories tse 290
  • Shooting Hoops: Lik'hilojule tse 290
  • Papali ea kolofo (ho tsamaea le ho jara lihlopha): lik'hilojule tse 290
  • Ho pheta-pheta (ho matha ka tramp e nyane): li-calories tse 290
  • Metsi Aerobics: Lik'hilojule tse 255
  • Tai Chi: li-calories tse 255
  • Ho Tsamaea ka Potlako: (3.5 mph) lik'hilojule tse 245
  • Pilates (ho ikoetlisa ka kakaretso): lik'hilojule tse 160
  • Yoga (Hatha): Lik'hilojule tse 160

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