Ukugcina imisipha ethambile ngenkathi ulahlekelwa isisindo akulula ngaso sonke isikhathi. Noma kunjalo, kubaluleke kakhulu empilweni nasempilweni iyonke, kanye nokusiza imizamo yakho yokwehlisa isisindo.
Imisipha ethambile isekela amandla akho, amazinga amandla, ukuhamba, inhliziyo kanye nempilo ye-metabolic. Ixhunyaniswe nesikhathi eside sokuphila futhi inethonya elikhulu phezu kwezinga oshisa ngalo amakholori.
Inkinga ukuthi isikhathi esiningi, uma abantu bephumelela emigomweni yabo yokwehlisa isisindo, bagcina bencipha. UMichal Mor, umsunguli ohlangene, inhloko yesayensi kanye nenhloko yemikhiqizo kwaLumen, inkampani eseTel Aviv ehlose ukuletha imikhiqizo yezempilo ye-metabolic emphakathini jikelele, uthi "uma sehlisa isisindo, sivame ukulahlekelwa izicubu zemisipha, okusho ukuthi ngeshwa shisa ama-calorie ambalwa.”
Lokhu kunganciphisa izinga lakho le-basal metabolic futhi kwenze kube nzima nakakhulu ukwehlisa isisindo.
1. Gcina ukushoda kwekhalori kuncane.
Ngokushoda kwe-caloric okushayela ukwehla kwesisindo kanye nezinsalela ezivuselela ukuzuzwa kwemisipha, i-medium ejabulisayo ilungele "ukubuyisela kabusha," noma ukwehlisa amafutha omzimba ngenkathi ikhulisa imisipha ethambile.
Isibonelo, ocwaningweni olulodwa lwango-2016 lokukhuluphala, lapho abantu benciphisa kakhulu ama-calories amasonto angu-12, balahlekelwa u-8.8% wemisipha yabo yonke yomzimba. Lapho abantu besika ngokucophelela, balahlekelwa yi-1.3% kuphela yemisipha yabo.
Uma untula i-calorie yakho encane, izicubu zomzimba zizowohloka njengoba uncipha - futhi makhulu amathuba okuba ukwazi ukwakha izicubu zomzimba, kuchaza uJim White, isazi sezokudla esibhalisiwe, isazi sokuvivinya umzimba kanye nomnikazi we-Jim White Fitness & Nutrition Studios eVirginia. . Ucwaningo lwangaphambilini lubonisa ukuthi abantu abavocavoca umzimba bangakha izicubu ezinkulu uma begcina ukushoda kwekhalori encane kakhulu.
U-White uthi umgomo wakho akufanele ube ukulahlekelwa ngaphezu kwamakhilogremu angu-1 kuya kwangu-2 ngesonto. Nakuba wonke umuntu uzodinga ukunciphisa ama-calories kanye/noma andise amazinga omsebenzi wakhe ngokuhlukile kancane ukuze ehlise isisindo ngaleli zinga, ukunciphisa ukudla okunama-kilojoule ngamakhalori angu-500 ngosuku kuyindawo enhle yokuqala - phakathi nezinsuku eziyisikhombisa, lawo ma-calories angu-500 ayengeza. kufika ku-3,500 noma iphawundi elingu-1. Ukuze wenze ukuzuza okukhulu kwemisipha, nciphisa ama-calories ambalwa.
2. Yiba nesineke.
Ukubekezela kungase kube yiphuzu elinzima kunawo wonke, kodwa kubalulekile ukukhumbula. Lokho kungenxa yokuthi, ngenkathi ungase uzibone wenza izinzuzo ezinkulu ukuqala, zizohamba kancane ngokuhamba kwesikhathi.
“Kuya kuba nzima ngokwengeziwe ukukhulisa imisipha kuyilapho ulahlekelwa amafutha njengoba uqeqeshwa kakhudlwana futhi uya ngomzimba omncane,” kusho umcwaningi uBrad Schoenfeld, uchwepheshe wamandla nesimo sesimo esiqinisekisiwe kanye noprofesa oyisekela lesayensi yokuzivocavoca eLehman College eBronx, eNew York.
Indlela umzimba womuntu osebenza ngayo: Uma amafutha engeziwe kufanele ulahlekelwe, kuba lula ukulahlekelwa ngamakhilogremu angu-5 wamafutha. (Lokhu kuyiqiniso ikakhulukazi lapho ugcina ukushoda kwekhalori encane kakhulu.)
Uma kufanele uzuze imisipha eyengeziwe, kuba lula ukuzuza amakhilogremu angu-5 wemisipha. Njengoba usondela emgomweni wakho, lindela ukubona izinguquko ezicashile emazingeni akho amafutha nemisipha. Khumbula ukuthi ungadikibali.
3. Yidla amagremu angu-25-plus amaprotheni izikhathi ezine ngosuku.
“Sonke siyizwile inkulumo ethi, 'ama-abs enziwa ekhishini.' Kuyiqiniso kakhulu,” kusho uThomas Roe, umqeqeshi womuntu siqu oqinisekisiwe woMkhandlu WaseMelika Wokuzivocavoca, umsubathi wokubekezela, umsunguli we-TRoe Fitness kanye nomnikazi we-Local Moves Studio eSan Antonio, eTexas.
Ukulandela uhlelo oluqinile lokudla okunempilo okunamafutha amaningi (isifuba senkukhu ne-turkey, inhlanzi, i-tofu ne-tempeh ziyizibonelo ezinhle) kuyilapho ukwenza uhlobo olufanele lokuzivocavoca kungasiza ukugcina imisipha.
Lokho kungenxa yokuthi imisipha yakho isebenzisa amaprotheni owadlayo ukuze ikhule ibe nkulu noma ibe namandla. Lapho usika ama-calories, imisipha yomzimba wakho ingase ingazweli kangako kuphrotheni oyidlayo, kusho uSpano.
Ngakho-ke, ocwaningweni olulodwa olwanyatheliswa kuyi-American Journal of Clinical Nutrition, lapho amadoda azivocavoca elandela ukudla okunekhalori ephansi okwakunamaprotheni amaningi amasonto amane, alahlekelwa amakhilogremu angu-10.56 wamafutha ngenkathi ezuza amakhilogremu angu-2.64 emisipha ethambile. Phakathi naleso sikhathi, labo ababelandela ukudla okunenani elifanayo lamakholori, kodwa amaprotheni amancane, balahlekelwa kuphela amakhilogremu angu-7.7 wamafutha futhi bathola ngaphansi kwekhilogremu yesine yemisipha.
“Ngaphezu kwalokho, lokhu kudla kwamaprotheni kufanele kuhlukaniswe ngokulinganayo usuku lonke,” kusho uSpano. Lokhu kugcina imisipha yakho yondlekile ngamabhulokhi wokwakha alandelanayo.
Eqinisweni, ukubuyekezwa kuka-2018 ku-Journal of the International Society of Sports Nutrition kwaphetha ngokuthi ukuze kukhule kahle imisipha, abantu kufanele badle phakathi kuka-0.2 no-0.25 amagremu wamaprotheni ngephawundi ngalinye lesisindo somzimba wabo izikhathi ezine ngosuku.
Kumuntu omdala ongamakhilogremu angu-180, lokho kulingana nezidlo ezine zamagremu angu-33 kuya kwangu-45 wamaprotheni. Olunye ucwaningo luncoma amagremu angama-25 kuye kwangama-35 weprotheyini kukho konke ukudla kubantu abadala abaningi - kanye nangaphezulu kwabadla imifino nemifino.
4. Cabangela ukuzama ukuzila ukudla kwesikhashana.
U-Mor uncoma ukuzila ukudla ngezikhathi ezithile njengesu elikhonjisiwe ukusiza abantu ukuthi balondoloze futhi bathole isisindo somzimba ngenkathi behla. Ukuzila ukudla ngezikhathi ezithile kungasiza ukusekela izinga le-metabolic kanye nokuguquguquka kwe-metabolic, uthi. Ukuguquguquka kwe-Metabolic kusho ukuthi umzimba wakho uyakwazi ukushintsha kahle phakathi kokushisa kokubili ama-carbs namafutha njengophethiloli.
"Lokhu kuhlobene nokwakhiwa kwemisipha nokuncipha kwesisindo ngoba uma ukwazi ukushisa ama-carbs ngokuphumelelayo ngesikhathi sokuzivocavoca, ungalahlekelwa isisindo ngokuphumelelayo njengoba uzobe uvutha ezitolo zamafutha," usho kanje.
Ukuhlanganisa ukuqeqeshwa kwesisindo nokuzila ukudla okuphakathi kungasiza ukwenza leyo nqubo isebenze, uthi. "Ukuhlanganisa ukuqeqeshwa kwamandla nokuzila ukudla okuphakathi kuyindlela enhle yokushisa ezitolo ze-carb ezisele ngobusuku obubodwa futhi ukwandise amathuba akho okuvusa amafutha ashisa ekuseni," usho kanje.
5. Yenza izivivinyo zamandla ahlanganisiwe okungenani kathathu ngesonto.
"Kudingeka ufake okungenani izinsuku ezimbili zokuqeqeshwa kwesisindo ngesonto ukuze ulondoloze imisipha ekhona kanye nezikhathi ezintathu noma ngaphezulu ngesonto ukwakha imisipha," kusho u-White. Futhi ocwaningweni olulodwa lweSikole Sezempilo Somphakathi sase-Harvard kubantu abadala abangu-10,500, abacwaningi bathola ukuthi ukuqeqeshwa kwamandla akwakhi nje izicubu zomzimba - kusiza nokunciphisa amazinga amafutha esiswini.
Ukuzivocavoca okuphumelelayo kakhulu, kokubili ukulahlekelwa kwamafutha kanye nokuzuza kwemisipha, kuyinhlanganisela - okusho ukuthi basebenza amaqembu amaningi emisipha ngesikhathi esisodwa. Izibonelo zifaka ama-squats, ukucindezela esifubeni kanye nemigqa.
Gxila ekwenzeni lokhu kuhamba phambili ekuzilolongeni kwakho kwamasonto onke, bese ungaqala ukucabanga ngokungeza ukujima kwe-cardio okulungile esimisweni sakho.
6. Sebenzisa i-cardio ukuze ululame.
I-Cardio akuyona indlela ephumelela kakhulu yokwakha (noma ukugcina) imisipha uma untula ikhalori. Kodwa-ke, iyithuluzi elihle lokukusiza ukuthi ululame ekusebenzeni kwakho kokuqeqesha amandla ukuze, ekugcineni, ulondoloze futhi wakhe imisipha eminingi ngangokunokwenzeka.
I-cardio enezinga eliphansi njengokuhamba, ukugijima nokuhamba ngebhayisikili okuthambile noma ukubhukuda kwandisa ukugeleza kwegazi emzimbeni ukuze uthole umoya-mpilo kanye nezinye izakhi kumangqamuzana emisipha yakho, kuchaza u-Dean Somerset, isazi se-kinesiologist esizinze e-Alberta.
U-Roe uncoma ukuthi wengeze imizuzu engama-35 kuye kwengama-45 ye-cardio izikhathi ezimbalwa ngesonto. Namathela ekusebenzeni okuphansi, ngomzamo wakho uzizwa ungekho nzima kuno-7 esikalini ukusuka koku-1 kuye ku-10.
Uphinde akhuthaze "ukuphuza okungenani ilitha lamanzi ngosuku" ukusekela imizamo yakho yokulahlekelwa kwamafutha kanye nokuzuza kwemisipha. Kodwa-ke, i-National Academies of Science, Engineering and Medicine ithi uketshezi olwanele lwansuku zonke lulingana nezinkomishi eziyi-15.5 nsuku zonke kwabesilisa kanye nezinkomishi eziyi-11.5 ngosuku kwabesifazane.
7. Lungisa ukwakheka kohlelo lwakho lokuzivocavoca.
UDkt James Suchy, udokotela wemithi yezemidlalo e-Hoag Orthopedic Institute eSouthern California, uthi “indlela uhlelo lokuvivinya umzimba oluhlelwe ngayo ingaba nomthelela emphumeleni wokuqeqeshwa kwakho,” okusho ukuthi uma ulungisa inani lamasethi, ukuphindaphinda noma inani lokuphumula phakathi kwazo, ezingathinta uhlobo lwezinzuzo ezibonakalayo ozozibona.
Isibonelo, ukwandisa usayizi we-muscle nencazelo, u-Suchy uthi kufanele "uphakamise isisindo esiphezulu ongasiphakamisa ku-6 kuya ku-12 ukuphindaphinda okuhlanganiswe nesikhathi sokuphumula se-1 kumaminithi we-2 phakathi kwamasethi. Leli yindawo enhle yokungena kulabo abasha ekuphakamiseni izinsimbi futhi basazonikeza amandla abalulekile nezinzuzo zokukhuthazela.”
Ngokuphambene, uma ubheke ukukhulisa amandla emisipha, u-Suchy uncoma ukuphakamisa isisindo esiphezulu ongakwazi ukusiphakamisa ngokuphindaphinda oku-1 kuya kwezingu-6 okumataniswe nesikhathi sokuphumula semizuzu emi-2 kuya kwemi-3 phakathi kwamasethi. “Lokhu kudinga ulwazi oluthe xaxa ngokuphakamisa izinsimbi ukuze kugwenywe ukulimala ngenxa yezindlela ezingezinhle,” uyaxwayisa, ngakho-ke kungcono ukusebenzisana nomqeqeshi noma umqeqeshi lapho uqala lolu hlobo lokuqeqesha.
Uma umgomo wakho uwukwandisa ukukhuthazela kwemisipha, "phakamisa isisindo esiphezulu ongasiphakamisa ku-12 kuya ku-20 ukuphindaphinda, kuhlanganiswe nesikhathi sokuphumula se-30 kuya ku-90 imizuzwana phakathi kwamasethi," kusho u-Suchy. "Lokhu kungase kube usizo kumuntu ongafuni ukukhulisa imisipha noma usayizi."
8. Yenza i-HIIT kancane.
Njengesengezo sokugcina ohlelweni lwakho lokujima, zama ukuzivivinya kwesikhawu sokuqina okufana nokugijima okuphindaphindiwe ku-treadmill, i-elliptical noma ibhayisikili.
Lokhu kuzivocavoca kungasiza ukushisa ama-calories futhi kunciphise amafutha omzimba ngenkathi kusakha imisipha, kusho u-White. Kodwa-ke, unikezwa kangcono ukuzisebenzisa ngezikhathi ezithile kuphela, njengakanye noma kabili ngeviki. Ukuqeqeshwa kwamandla kusafanele kube ukugxila kwakho kokujima, futhi ukuwusebenzisa ngokweqile ku-high-intensity cardio kungacindezela imisipha yakho - kuyenze ibe mancane amathuba okuthi ikhule.
Yenza i-HIIT ngezinsuku ezingalandelani nalapho uzizwa uphumule kahle.
9. Phumula ngokwanele futhi ululame.
"Ukwakha imisipha ejimini kuqala ngokubeka ukucindezeleka okwanele emisipha yemisipha ngesikhathi sokuzivocavoca," kusho u-Suchy. Kodwa ungakwazi ukweqisa. "Ukuze ukuzuza kwemisipha nokulahlekelwa kwamafutha kwenzeke, ukululama okwanele nakho kubalulekile."
Lokhu kusho ukuthi “ukuphumula, ukulala ubusuku bonke kubalulekile.” Kumuntu omdala ovamile, amahora angu-7 kuya kwangu-9 kufanele abe umgomo, “ngokukhetha ukuya esiphethweni esiphakeme uma uzivocavoca njalo,” kusho u-Suchy.
Nokho, lokho akulula ngaso sonke isikhathi. "Amazinga aphezulu okucindezeleka emsebenzini nasempilweni yakho yomuntu siqu angaba nomthelela omubi ekululameni kwakho kanye nekhono lokubuya uqine ngokujima kwakho okulandelayo." Kodwa, u-Suchy wengeza ngokuthi "imisebenzi edambisa ingcindezi efana nokuphefumula okujulile noma ukuzindla iboniswe ukuthi iyasiza."
Iphuzu elibalulekile
Yebo, ungathola imisipha ngenkathi ulahlekelwa isisindo. Gxila kukho kokubili ukushisa nokuqeqesha imisipha yakho ngenkathi ugcina ukushoda kwekhalori yakho kukuncane. Yenza izinguquko ezisimeme ongakwazi ukunamathela kuzo isikhathi eside - kokubili ukulahlekelwa kwamafutha kanye nokuzuza kwemisipha kuthatha isikhathi.
“Angikwazi ukugcizelela ngokwanele ukuthi siyilokho esikudlayo,” kunezela uRoe. "Ama-calories amoshiwe ngoshukela ophezulu, ukudla okugayiwe, ubisi notshwala kuyindlela eqinisekile yokunciphisa izinhloso zakho ekugqokeni imisipha nokuncika."
Isikhathi sokuthumela: May-13-2022