Ukubheka Ngokwethembeka Izibalo Zamakhalori, Isici Semisipha, kanye Nemiphumela Ongayilindela Ngempela
TL;DR:Yebo, umshini wokugwedla usebenza kahle kakhulu ekunciphiseni isisindo, ngoba ushisa cishe amakhalori angu-260-500 ngemizuzu engama-30 kumuntu onamakhilogremu angu-155 ngenkathi ubamba cishe amaphesenti angama-85 emisipha yomzimba futhi ugcina amalunga. Lo mshini wodwa awudali ukulahleka kwamafutha, njengoba ukudla kusanquma iningi lamandla asele masonto onke. Ukugwedla ngesitayela sesikhashana kunezela ukusha ngemva kokuzivocavoca okuhlala amahora amaningi, okwenza izikhathi ezimfushane ezinzima zibe zikhiqiza kakhulu kunezikhathi ezinde ezilula. Intuthuko engokoqobo igijima ku-0.5-1 kg ngesonto lapho ukugwedla kubhangqwe nohlelo lokudla olunengqondo, ngokunyakaza okusheshayo kusenesikhathi. Izikhathi ezintathu kuya kwezine zemizuzu engama-25-40 ngesonto zidlula ukujima okukodwa kwempelasonto okunobuqhawe njalo.
Ingabe Ukugwedla Kusebenza Kangakanani Ekunciphiseni Isisindo?
Impendulo emfushane: ukugwedla kuphakathi kwamathuluzi amahle kakhulu okunciphisa amafutha endlini ongawathenga, futhi impendulo ende ichaza ukuthi kungani. Umuntu onesisindo esingamakhilogremu angu-155 usha kakhuluAmakhalori angu-260 ngemizuzu engama-30 yokugwedla okulingene kanye namakhalori angaba ngu-500 ngemizuzu engama-30 yokugwedla okunamandla, ngokusho kwamathebula okuzivocavoca ashicilelwe yi-Harvard Health Publishing. Abagibeli abasindayo bashisa kakhulu, abagibeli abalula bashisa kancane, futhi izinombolo zikhuphuka ngokushesha uma izikhawu zingena esithombeni.
Okwenza ukugwedla kube okukhethekile akuyona inombolo eyodwa. Yinhlanganisela: ukwakheka kwemisipha yomzimba wonke, umthelela ophansi, kanye nezindleko zamakhalori ezilinganiswa nokuthi ukhetha ukusebenza kanzima kangakanani.Ngenxa yokuthi i-stroke ihlanganisa imilenze, umhlane, umgogodla, kanye nezingalo ngokulandelana okuqhubekayo, ukudonsa ngakunye kunyakaza imisipha eminingi kunesinyathelo, i-pedal stroke, noma i-elliptical glide.Ukusebenza kwemisipha eminingi kusho ukufunwa kwamandla engeziwe, okuyiyona ndlela kanye yokulahlekelwa amafutha okuncike kuyo.
Ngichithe iminyaka eyishumi nambili ngithengisa abagwedli, amabhayisikili, kanye nezindawo zokuzivocavoca ezi-elliptical kuma-gym kulo lonke elaseYurophu naseNyakatho Melika, futhi ngibukele le ndlela iphindaphindwa: abantu abagwedla njalo izinyanga ezintathu bashintsha isimo ngokuphawulekayo, kanti abantu abagwedla ngokunganaki abashintshi. Imishini ayivamile ukuba mehluko. Isakhiwo sokuqeqeshwa sinjalo. Lesi sihloko sidlula ebufakazini, amaphutha avamile, kanye nohlelo olusebenzayo lwamasonto onke ongaqala ngalo kusihlwa.
Ivelaphi Ngempela Izinombolo Zamakhalori Ezigelezayo
Izibalo zamakhalori zokugwedla zivela kumanani alinganayo e-metabolic (MET), alinganisa ukuthi umsebenzi usebenza kanzima kangaki emzimbeni wakho kunokuhlala unganyakazi.Ikolishi LaseMelika Lezokwelapha Zezemidlaloisifinyezo sinikeza inani lokugwedla okumiyo elingu-Ama-MET angu-7.0 ngomzamo omaphakathi kanye nama-MET angu-8.5 ngomzamo omkhuluI-MET eyodwa yomuntu onesisindo esingamakhilogremu angu-155 ingama-calories angu-70 ngehora, ngakho-ke ukugwedla okulingene kufinyelela kuma-calories angu-490 ngehora kanye nokugwedla okunamandla kufika kuma-calories angu-595 ngehora ngesivinini somshini.
| Umshini noma Umsebenzi | Okumaphakathi (imizuzu engama-30) | Inamandla (imizuzu engama-30) | Umthelela Ohlangene |
|---|---|---|---|
| Umshini wokugwedla | ~260 cal | ~500 cal | Kuphansi kakhulu |
| Ibhayisikili elimile | ~260 cal | ~390 cal | Kuphansi kakhulu |
| I-Elliptical | ~324 cal | ~432 cal | Phansi |
| Ukuhamba ngezinyawo (3.5 mph) | ~149 cal | Akukho | Phansi |
| Ukugijima (6 mph) | ~355 cal | Akukho | Phezulu |
Amanani omuntu onesisindo esingamakhilogremu angu-155 ngaphezu kwemizuzu engama-30, ngokusekelwe eshadini lamakhalori le-Harvard Health Publishing. Izigaba ezinamandla zibonisa umzamo omkhulu wokuzinza.
Phawula ukuthi ithebula libonisani: ngomzamo ophakathi, ukugwedla nokugibela ibhayisikili kuyashisa cishe okufanayo, kodwa ngomzamo omkhulu ukugwedla kuhola cishe ngamakhalori angu-110 ngesigamu sehora.Isizathu yi-physics elula, ngoba umzimba ongaphezulu uyaqhubeka nokusebenza ngemva kokukhathala kwemilenze, ngakho-ke ukugwedla ngamandla kungabamba amandla aphezulu kakhulu kune-cardio yemilenze kuphela.Lokho kudla okungaphezu kuka-110, okuphindwa kathathu noma kane ngesonto, kuba cishe amakhalori angu-1,500 ngenyanga okuntuleka kwebhonasi kusukela esikhathini esifanayo.
I-Angle Yemisipha: Ukugwedla Kuvikela Ukugaya Kwakho Imisipha Ngesikhathi Uncipha Umzimba
Ukwehlisa isisindo akukhona nje ukususa amakhalori, ngoba ikhalori ayithathi hlangothi uma kukhulunywa ngokwakheka komzimba. I-cardio ye-crash-diet ishisa amafutha nemisipha ndawonye, futhi ukulahlekelwa imisipha kunciphisa ukusebenza kahle komzimba wakho wokuphumula, okwenza ikhilogremu elilandelayo libe nzima kunelokugcina. Ukugwedla kuyakugwema lokho ngoba kuwukuzivocavoca kwe-cardio okugcwele ukumelana: ukushaya ngakunye kusunduza umthwalo wangempela, futhi imisipha isabela umthwalo ngokubamba izicubu zayo.
Cishe amaphesenti angama-85 emisipha yomzimba ihlanganyela ekushayweni kwe-rowing, okwenza kube seduze nokuzivocavoca okunamandla nokukhuthazela kunokuzivocavoca kwe-cardio okumsulwa.Imilenze iyashayela, izinsimbi eziyinhloko, ukudonsa emuva, kanye nezingalo kuyaphela, ngakho umzimba uthola isignali yokunakekela ukugcina izicubu ziqinile ngenkathi ukuntuleka kwamakhalori kwenza umsebenzi wawo ezitolo zamafutha. Ngokwezwi elingokoqobo, abagwedli bavame ukuphuma esigabeni sokunciphisa isisindo bebukeka beqinile kunokuba benciphile, futhi ukusebenza kwabo kokuphumula kuhlala kuphakeme kunalokho obekuyoba ngemuva kokuntuleka okufanayo okwakhelwe ekuhambeni wedwa.
Umbono wami oqotho, owakhiwe yiminyaka eyishumi yokulandelela amakhasimende: lena inzuzo enkulu kunazo zonke ukugwedla enayo ngaphezu kwe-treadmill yesixuku sabantu abanciphisa isisindo. Isikali singase sihambe ngesivinini esifanayo, kodwa isibuko silandisa indaba enomusa.
Umphumela Wokushiswa Ngemva Kokushisa: Kungani Amaseshini Amafushane Anzima Esebenza Kalula Kakhulu
Ukuzivocavoca kushisa amakhalori ngesikhathi seseshini, futhi leyo ngxenye kulula ukuyilinganisa. Okuphuthelwa abantu abaningi yingxenye eyenzeka ngemva kwalokho, lapho umzimba ukhokha isikweletu se-oxygen futhi ulungisa imisipha osanda kuyicindezela. Lokhu kusha okulibazisekile, okubizwa ngokuthi ukusetshenziswa kwe-oxygen ngokweqile ngemva kokuzivocavoca (EPOC), kuyinto encane ngemva kokugwedla kalula futhi enenjongo ngemva kwezikhawu.
Isibuyekezo esicashunwe kabanzi nguUBoutcher (2011) kuyi-Journal of Obesitybaphetha ngokuthi ukuvivinya umzimba ngamandla amakhulu ngezikhathi ezithile kudala ukulahlekelwa okukhulu kwamafutha kunomsebenzi ozinzile ngezindleko zamandla ezilinganayo noma eziphansi kakhulu.Ngenxa yokuthi imizamo yesikhashana icindezela umzimba ukuba udinge umoya-mpilo, i-metabolism ihlala iphakeme amahora amaningana ngemva kwalokho, okwengeza cishe amaphesenti angu-6-15 emalini iyonke esetshenziswayo yamandla esimisweni.Esigabeni sama-calories angu-400, lelo bhonasi lingama-calories angu-24-60, amancane ngeseshini kodwa ahlanganiswa unyaka wonke wokuqeqeshwa.
Ukuhumusha okusebenzayo kuyakhulula: umugqa wesikhawu semizuzu engama-24 ungadlula umugqa olula wemizuzu engama-45 ngezinjongo zokunciphisa amafutha. Awudingi isikhathi esengeziwe; udinga inhloso eyengeziwe esikhathini onaso.
Ngale Kwesilinganiso: Landelela Intuthuko Engaqambi Amanga
Isikali siyithuluzi elibuthuntu, futhi ukugwedla kusenza sibe buthuntu kakhulu, ngoba umzimba ofanayo ungazuza imisipha futhi ulahlekelwe amafutha kuyilapho inombolo inganyakazi. Noma ubani ozimisele ngokugwedla ukuze anciphise isisindo kufanele alandele izimpawu ezine ezingcono.
- Isikhathi sokuhlukaniswa kwamamitha angu-500:uphawu olulodwa olucacile lokukhula kokuqina komzimba. Ukuqhekeka okusheshayo ngomzamo ofanayo obonwayo kusho ukuthi injini inamandla.
- Ukujikeleza kwesinqe:kala enkabeni masonto onke, ngesikhathi esifanayo sosuku. Lokhu kulandelela amafutha e-visceral kangcono kunesikali.
- Isilinganiso senhliziyo sokuphumula:kuthathwa ngaphambi kokuvuka njalo ekuseni. Ukwehla kokushaya okungu-3-8 ngomzuzu emavikini angu-8 kubonisa ukuzivumelanisa kwangempela kwenhliziyo nemithambo yegazi.
- Izithombe kanye nokufaneleka kwezingubo:Isibuko kanye nebhulukwe lakho kuyiqiniso kakhulu ngokushintsha kokwakheka kwezingubo, okuphambene nesikali.
Enye into engiyitshela wonke umthengi: thatha isisekelo manje, ngaphambi kokuba uqale, futhi ungaphinde uhlole amasonto amabili. Izinombolo zokuqala zishintsha kakhulu amanzi kanye nomoya; indaba ekhuluphele iqala cishe ngesonto lesithathu.
Imibuzo Evame Ukubuzwa Mayelana Nokunciphisa Isisindo Somshini Wokugwedla
Ingabe umshini wokugwedla ulungele ukunciphisa isisindo?
Yebo, umshini wokugwedla ungenye yamathuluzi asebenza kahle kakhulu okwehlisa isisindo endlini ngoba uhlanganisa ukusetshenziswa kwamakhalori amaningi nokuzibandakanya kwemisipha yomzimba wonke kanye nomthelela ophansi wamalunga. Umuntu onesisindo esingamakhilogremu angu-155 ushisa cishe amakhalori angu-260 ngemizuzu engama-30 yokugwedla okulingene kanye namakhalori angaba ngu-500 ngemizuzu engama-30 yokugwedla okunamandla. Imiphumela isancike ekudleni nasekusebenzeni njalo ngesonto.
Zingaki amakhalori ashiswa imizuzu engama-30 yokugwedla?
Kumuntu onesisindo esingamakhilogremu angu-155, imizuzu engama-30 yokugwedla okulingene ishisa cishe amakhalori angu-260, kuyilapho imizuzu engama-30 yokugwedla okunamandla ishisa cishe amakhalori angu-500, ngokusho kwe-Harvard Health Publishing. Abantu abasindayo bashisa kakhulu, abantu abalula bashisa kancane. Ukwengeza ama-interval bursts kukhulisa isamba sobude besikhathi esifanayo.
Ukugwedla vs i-treadmill yokwehlisa isisindo: yikuphi okungcono?
Zombili ziyasebenza, kodwa zingamathuluzi ahlukene. I-treadmill ingalingana nokushiswa kwamakhalori okugwedla ngesivinini esisheshayo sokugijima, kodwa iletha umthelela omkhulu emadolweni nasemaqakaleni. Ukugwedla kushisa amakhalori afanayo ngenkathi kuthinta umzimba ongaphezulu kanye nomgogodla, futhi isimo sako esiphansi senza abantu abaningi baqeqeshwe kaningi, okuvame ukukhiqiza ukunamathela okungcono kwesikhathi eside.
Kufanele ngigwedle kangaki ukuze nginciphise isisindo?
Izikhathi ezintathu kuya kwezine ngesonto zemizuzu engama-25-40 ngayinye ziwumgomo osebenzayo wokwehlisa isisindo, okungenani iseshini eyodwa eyakhelwe phakathi nezikhawu. Leli nani lidala ukuntuleka kwamandla okunengqondo masonto onke ngenkathi kushiya isikhathi esanele sokululama. Abaqalayo kufanele baqale ngezikhathi ezimbili kuya kwezintathu ezimfushane bese bekhula emavikini amane.
Kungani nginganciphisi isisindo naphezu kokugwedla?
Izizathu ezivame kakhulu yizikhathi zokuzivocavoca okulula, ukudonsa ingalo kuphela, ukungazivocavoci, kanye nokudla okunama-calories okukhansela ukuntuleka. Iseshini eyodwa yemizuzu engama-30 ihlanganisa cishe ama-calories angu-260-500, okungasuswa ukudla okulula ngemizuzu. Landelela ukudla okudliwayo ngokwethembeka, khulisa ukuqina kancane kancane, bese unikeza uhlelo okungenani amasonto ayisithupha kuya kwayisishiyagalombili.
Ingabe ukugwedla kuyashisa amafutha esiswini?
Ukugwedla kushisa amafutha emzimbeni wonke, futhi ukunciphisa amabala kuyinganekwane. Ngenxa yokuthi ukugwedla kuhlanganisa ingxenye eyinhloko yokushaya ngakunye futhi kudala ukuntuleka kwamakhalori aqinile, kunganciphisa ngokubonakalayo amafutha esiswini ngokuhamba kwesikhathi, kodwa njengengxenye yokulahlekelwa amafutha jikelele. Izakhi zofuzo zinquma ukuthi amafutha ashiya kanjani izindawo ezahlukene.
Kuze kube nini ngaphambi kokuba ngibone imiphumela yokugwedla?
Iningi labantu libona ukukhuthazela okungcono kanye nemilenze eqinile phakathi kwamasonto amathathu kuya kwamane, kanye noshintsho lwesisindo olulinganiswayo phakathi kwamasonto ayisithupha kuya kwayisishiyagalombili lapho kubhekwana nokudla. Amaconsi okuqala angu-1-2 kg emavikini amabili okuqala ngokuvamile amanzi kanye ne-glycogen, hhayi amafutha. Ukulahlekelwa kwamafutha okungokoqobo kungama-0.5-1 kg ngesonto.
Iphuzu elibalulekile:Ukugwedla kuyithuluzi elinamandla ngempela lokunciphisa isisindo, kodwa kuyithuluzi, akusona isithembiso. Qeqesha kathathu kuya kane ngesonto, gcina okungenani iseshini eyodwa iqinile, vumela imilenze idonse, futhi ugcine ikhishi lithembekile. Yenza lokho amasonto ayishumi nambili futhi izinombolo zizolandela, esikalini nasesibukweni.
Izinkomba kanye Nemithombo Yangaphandle
1. Ukushicilelwa Kwezempilo eHarvard— Amakhalori Ashiswa Ngemizuzu Engama-30 Kubantu Abanezisindo Ezintathu Ezihlukene
2. Ikolishi LaseMelika Lezokwelapha Zezemidlalo— Iqoqo Lemisebenzi Yomzimba Neziqondiso Zokuzivocavoca
3. I-Boutcher, Ijenali Yokukhuluphala (2011)— Ukuzivocavoca Okunamandla Okukhulu Kwezikhathi Ezithile kanye Nokulahlekelwa Amafutha
4. Umtholampilo waseMayo— Ukuzivocavoca Nokwehlisa Isisindo: Kungakanani Okwanele?
5. I-World Health Organization— Iziqondiso Zomsebenzi Womzimba Zabantu Abadala
Imibuzo Evame Ukubuzwa Mayelana Neziqaphi Zezinga Lokushaya Kwenhliziyo Zebhayisikili Lokuzivocavoca
Ingakanani i-monitor yokushaya kwenhliziyo ebhayisikilini lokuzivocavoca?
Izinzwa ze-handlebar zokubamba ngokuxhumana zivame ukuphambuka ebhandeni lesifuba le-ECG ngo-8-14 bpm ngesikhathi sokuhamba ngokujikeleza okuqhubekayo nokuningi phakathi nezikhawu, ngokusekelwe ekuhlolweni kwethu kwasefektri kanye nocwaningo lwe-optical-sensor olushicilelwe. Izindwangu zesifuba zihlala zingaphakathi kuka-±1-3 bpm, kuyilapho izinzwa ze-optical ziwela phakathi kwalezi ezimbili ngokuhamba kwesikhathi okuphawulekayo. Ekuqeqeshweni okuzinzile inombolo yekhonsoli ingasetshenziswa; ekuqeqeshweni kwezikhawu ayisebenzi.
Kungani ukufundwa kwenhliziyo yebhayisikili lami kushintshashintsha ngezikhathi ezithile?
Izinzwa zokubamba zifunda ukugeleza kwegazi ezintendeni zezandla, futhi ukupheyila okuqinile kushintsha ukucindezela kokubamba, isikhundla sesandla, kanye nefilimu yokujuluka kuma-contact pads. Noma yikuphi kwalokhu kungaphula noma kuphambukise isignali, ngakho-ke ikhonsoli ingabonisa ngokuzumayo i-170 bpm ngesikhathi sokululama. Ibhande lesifuba liyakuqeda lokhu ngoba lilinganisa isignali kagesi yenhliziyo ngqo.
Ingabe indawo yokushiswa kwamafutha ingokoqobo?
Indawo yokushiswa kwamafutha ikhona kodwa ayiqondwa kahle kakhulu. Ku-60-70% wesilinganiso esiphezulu senhliziyo, iphesenti eliphezulu lamandla livela emafutheni, kodwa amakhalori aphelele ngomzuzu aphansi, ngakho-ke ukushiswa kwamafutha ngokuphelele kuvame ukuba phezulu ngesikhathi sokuqeqeshwa okunzima. Ukusetshenziswa kwamandla okuphelele kwamasonto onke kubaluleke kakhulu ekulahlekelweni kwamafutha kunephesenti elihlukanisiwe kunoma yisiphi iseshini esisodwa.
Ibhande lesifuba noma izibambo zebha: yiziphi okufanele ngizisebenzise?
Sebenzisa ibhande lesifuba uma uziqeqesha ngezindawo noma izikhawu zokushaya kwenhliziyo, ngoba ukunemba kwezinga le-ECG kuyadingeka ukuze uhlukanise i-Zone 3 ne-Zone 4. Sebenzisa izibambo zokubamba uma ufuna kuphela ireferensi yomzamo onzima ngesikhathi sokugibela okuzinzile futhi ungafuni imishini eyengeziwe. Amabhayisikili amaningi ajikelezayo amukela i-telemetry yebhande lesifuba nge-console.
Ngizibala kanjani izindawo zami zokuqeqesha?
Linganisela izinga lokushaya kwenhliziyo eliphezulu ngobudala obungu-220, bese uphindaphinda ngamaphesenti endawo: Indawo 1 ku-50-60%, Indawo 2 ku-60-70%, Indawo 3 ku-70-80%, Indawo 4 ku-80-90%, kanye neNdawo 5 ku-90-100%. Ukuze uthole umphumela womuntu siqu sebenzisa ifomula kaKarvonen, ethinta izinga lokushaya kwenhliziyo eliphumuzayo futhi ishintshe imingcele yabantu abanempilo.
Kungani ibhayisikili lami libonisa ukushaya kwenhliziyo okuhlukile kunewashi lami elihlakaniphile?
Lawa madivayisi amabili asebenzisa ubuchwepheshe obuhlukene kanye nesampula ngezikhathi ezahlukene. Izinzwa zokubamba kanye namawashi optical kokubili kulandelela ukugeleza kwegazi, kuyilapho izintambo zesifuba kuphela ezilandela isignali kagesi, ngakho-ke ngesikhathi sokushintsha komzamo ukufundwa kungahluka ngo-10-20 bpm imizuzwana embalwa. Umehluko we-5-10 bpm esimweni esizinzile uvamile; izikhala ezinkulu eziqhubekayo ngokuvamile zisho ukuthi idivayisi eyodwa inenkinga yokuxhumana.
Ingabe ngidinga umshini wokuqapha izinga lokushaya kwenhliziyo ebhayisikilini lokuzivocavoca nhlobo?
Cha, kodwa kuyasiza. Ukuzikhandla okubonwayo kukodwa kungagcina iningi labagibeli bezokuzijabulisa endaweni efanele, futhi abaqalayo akufanele bagxile ezinambeni. Isikrini siba usizo uma uhlela ukujima ezindaweni, ufuna ukulandelela inqubekela phambili eqondile, noma udinga ukuvala ukuqina ngesikhathi sokuvuselelwa kwenhliziyo ngaphansi kwesiqondiso sezokwelapha.
Iphuzu elibalulekile:Isiqaphi sokushaya kwenhliziyo sebhayisikili lakho lokuzivocavoca siyinqola, hhayi udokotela. Sebenzisa ibhande lesifuba kunoma yini esekelwe endaweni, qinisekisa ikhonsoli ngokubala ukushaya kwenhliziyo ngaphambi kokuyethemba, futhi ukhumbule ukuthi umzamo oqhubekayo udlula izinombolo eziphelele njalo.Uhla lwemikhiqizo ye-TAIKEEihlanganisa konke kusukela kumabhayisikili aqonde phezulu ahlonyiswe nge-grip kuya kumamodeli e-commercial spin alungele i-telemetry, ngakho-ke kukhona ukusetha okufanele kokuqapha kuyo yonke isabelomali.
Izinkomba kanye Nemithombo Yangaphandle
1. Ikolishi LaseMelika Lezokwelapha Zezemidlalo— Iziqondiso Zokuhlolwa Kokuzivocavoca kanye Nokunikezwa Udokotela, indlela yokulinganisa izinga lokushaya kwenhliziyo
2. Inhlangano Yezinhliziyo YaseMelika— Ishadi Lesilinganiso Senhliziyo Esiqondiwe kanye nesilinganiso seminyaka engu-220
3. UShcherbina nabanye, Ijenali Yezokwelapha Eziqondene Nomuntu (2017)— Ukunemba kwezinzwa zesilinganiso senhliziyo ezigqokwa esihlakaleni ngesikhathi sokuzivocavoca
4. I-World Health Organization— Iziqondiso zomsebenzi womzimba zabantu abadala
Isikhathi sokuthunyelwe: Agasti-12-2026