Kalori nawa kuke ƙonawa daga nauyi?

Wadatacce

• Amfanin Dauke Nauyi
• Shin Dauke Nauyi Yana Kona Kitse?
• Don haka, Calories nawa kuke ƙona nauyi mai nauyi?
• Abubuwan motsa jiki waɗanda ke shafar adadin kuzari da kuke ƙona nauyi
• Yadda Ake Kona Ƙarin Kalori Mai Dauke da Nauyin nauyi
• Bita don

Lokacin da kuke son kunna adadin kuzari da ƙona mai, kuna yin beeline don injin cardio? Mamaki: Kila kuna so ku hau kan barbell maimakon. Anan ga yarjejeniyar akan adadin adadin kuzari da kuke ƙona ma'aunin nauyi-da kuma daga baya.

Amfanin Dauke Nauyi

Kafin mu ma magana game da adadin kuzari, ya kamata ku san cewa ƙarfin horo yana ba da fa'idodi masu yawa na gajere da na dogon lokaci don lafiyar ku, jiki, da hankali gabaɗayan ku.

Wasu fa'idodi masu mahimmanci: ƙashi mai ƙarfi da ƙarfi, ƙara yawan tsoka da ƙarfi, haɓaka metabolism, rage kitse na jiki, haɓaka kwanciyar hankali, haɓaka juriya da lafiyar jijiyoyin jini, ƙarfin aiki mafi kyau (tunani: ɗaukar kayan abinci), da ƙarin ƙarfin gwiwa. Ee, haka ne mai yawa. (Kara karantawa: Babban fa'idodin ɗaga nauyi)

Amma lokacin da mutane da yawa suka ɗauki nauyin nauyi, suna da wasu takamaiman manufofin a zuciya: don ƙona adadin kuzari, gina tsoka, da haɓaka haɓakar su. (Ahem ... 15 Sauye -sauyen da Za Su Ƙarfafa ku don Fara Weaukar nauyi)

Shin Dauke Nauyi Yana Kona Kitse?

Wataƙila kun riga kun san yana gina tsoka. Amma akwai ƙarin labarai masu kyau: Idan burin ku shine zubar da kitse na jiki da aikin motsa jiki na cardio-nauyi na yanzu ba kawai yana yanke shi ba, horo mai ƙarfi na iya zama mai canza wasa gaba ɗaya.

"Tsarin nauyi yana ƙarfafa haɓakar tsoka kuma yana ƙara girman tsoka," in ji Kasey Kotarak, CPT, PES, FNS, koci a Highland Fit Body Boot Camp. "Yayin da kuke haɓaka tsoka, ƙarfin ku (ko kashe kuzarin ku) yana ƙaruwa saboda tsoka yana ƙona ƙarin adadin kuzari a hutawa fiye da mai." Sakamakon: Kuna ƙona ƙarin adadin kuzari a kullun - yana sauƙaƙa rasa kitse na jiki.

Bugu da ƙari, saboda ɗaukar nauyi ya fi girma da ƙarfi kuma yana buƙatar kuzari sosai, jikin ku yana buƙatar ƙarin iskar oxygen don murmurewa cikin sa'o'i bayan motsa jiki, in ji Kotarak. Kuma tsammani menene amfani da duk wannan ƙarin oxygen ɗin yake yi? Yana ƙone calories. A zahiri, wannan tasirin ƙonawa na iya wuce sa'o'i 24 da ƙari.

Lokacin da aka haɗa shi da abinci mai ƙoshin lafiya, haɓaka na rayuwa daga ɗaukar nauyi zai iya taimaka maka samun (da tsayawa!) Jingina.A gaskiya ma, bincike ya dade ya nuna cewa horar da nauyin nauyi zai iya taimakawa maza da mata su inganta tsarin jikinsu (kamar yawan tsoka da mai da suke da shi).

Don haka, Calories nawa kuke ƙona nauyi mai nauyi?

Yawan adadin kuzari da kuke ƙona nauyi mai nauyi ya dogara da yadda jikin ku ke aiki, wanda masana kimiyya ke aunawa a cikin METs, ko kwatankwacin na rayuwa. Lokacin hutawa (kamar lokacin da kuke kallon Netflix), jikin ku yana aiki a 1 MET, kwatankwacin ƙona 1 kalori a kowace kilo na nauyin jiki a awa ɗaya. (Ga mutum mai fam 150, wannan shine kusan adadin kuzari 68 ya ƙone nauyi a awa daya.)

Lokacin ɗaga nauyi, jikin ku yana aiki a ko'ina daga MET 3 (idan kuna cikin ƙoƙarin haske) zuwa 6 METs (idan da gaske kuna kashe bututun ku). Ga mutum mai nauyin kilo 150, wannan yana tsakanin adadin kuzari 200 zuwa 400 a kowace awa. (Albishir: Kuna iya auna adadin adadin kuzarin ku ta hanyar haɗa nauyin ku, ƙimar ƙoƙarin ƙoƙarin METs, da lokacin motsa jiki a cikin wannan kalkuleta ta kan layi.)

Tabbas, ko da yake, “kowa ya bambanta,” in ji Aleksandra Sulik, CPT, mai horo a Life Time SKY a birnin New York.

Abubuwa da yawa - gami da nawa kuke auna da yawan tsoka da kuke da su - duk suna tasiri yawan adadin kuzari da kuke ƙona nauyi. A zahiri, mutum ɗaya na iya ƙona fiye da adadin kuzari 100 fiye ko ƙasa da wani yayin sesh na ma'aunin nauyi na minti 30.

Kotarak ya ce "Hanya daya don auna konewar kalori yayin motsa jiki na horarwa shine sanya na'urar motsa jiki mai kula da bugun zuciyar ku." Yawancin masu bin diddigi suna amfani da bugun zuciyar ku, tsayi, nauyi, da shekaru don kimanta kuna. (Duba: Yadda Ake Amfani da Yankunan Ƙirar Zuciya don Horarwa don Matsakaicin Amfanin Motsa jiki)

Abubuwan motsa jiki waɗanda ke shafar adadin kuzari da kuke ƙona nauyi

Nauyin ku da tsarin jikin ku a gefe, da yawan masu canji a cikin aikin ku na ainihi na iya shafar adadin kuzari da kuke ƙona nauyi.

1. Tazarar Hutu

Ba abin mamaki bane a nan, amma tsawon lokacin da kuke ciyarwa a zaune akan benci yana zagayawa ta hanyar Instagram tsakanin saiti yana tasiri jimlar adadin kuzari da kuka ƙone. "Jiki yana ƙone ƙarin adadin kuzari tare da gajeren lokacin hutu ko kuma babu hutu kwata-kwata," in ji Kotarak. (Ga tsawon lokacin da ya kamata ku huta tsakanin saiti.)

Me ya sa? Mafi ƙarancin lokacin raguwa yana nufin jikin ku yana buƙatar yin aiki tuƙuru don ku ci gaba da aiki. Hakanan yana buƙatar yin aiki tuƙuru don murmurewa da sake cikawa bayan motsa jiki, ƙona kalori koyaushe. A zahiri, a cewar Sulik, ba bin diddigin lokutan hutawa ba-ko kuma kawai hutawa da tsayi tsakanin saiti-yana ɗaya daga cikin manyan kuskuren da masu motsa jiki ke yi yayin neman ƙara ƙona kalori.

2. Yadda Kake Daukar Nauyi

Kamar yadda kuke hutawa (ko ba ku hutawa), yadda nauyi kuke ɗagawa kuma yana ƙayyade ƙarfin aikin ku, wanda ke shafar adadin kuzari da kuke ƙona nauyi. Bayan haka, yayin da kuke aiki tuƙuru, ƙarfin kuzarin jikin ku yana motsawa.

"An fi amfani da ma'aunin matsakaici don haɓaka konewar kalori," in ji Kotarak. "Amma ɗaga nauyi mai nauyi don 'yan reps yana buƙatar ƙarfi da ƙarfi sosai, kuma yana haifar da ƙona calories mai yawa." Mayar da hankali kan saiti kusan 10 reps ko ƙasa da haka, ta amfani da mafi girman nauyin da zaku iya yayin riƙe madaidaicin tsari. (Kara karantawa a nan: Jagorar Mai Farawa don Laukar Nauyi Mai nauyi)

3. Wadanne tsokar da kuke amfani da su

Yi tunanin yin biceps curls yana ƙone yawancin adadin kuzari kamar yin squats? Ba haka ba. Kotarak ya ce "Yayin da ake samun tsokar tsoka da kuma yawan kungiyoyin tsoka da ake amfani da su a yayin taron dagawa, yawan adadin kuzari da kuke kona ma'aunin nauyi," in ji Kotarak.

Ayyukan motsa jiki waɗanda ke amfani da tsoffin tsoffin ku (tunani: bayanku da ƙafafunku) da kuma motsa jiki wanda ke haɗa ƙungiyoyin tsoka da yawa (kamar matattu ko matse-to-presses) suna buƙatar ƙarin kuzari don yin hakan don haka ƙone ƙarin adadin kuzari. (PS Ya kamata ku ma ku yi motsa jiki kafin yin ƙarin motsa jiki da aka yi niyya.)

4. Nau'in Aiki Da kuke Yi

Ko da yake yawancin sansanin taya ko azuzuwan motsa jiki na HIIT sun haɗa da ma'auni, jikin ku yana amsa musu daban fiye da motsa jiki na ɗagawa kai tsaye.

Kotarak ya bayyana cewa "Aikin motsa jiki wanda ya haɗa da cardio yana kiyaye ƙimar zuciyar ku, wanda ke ƙara yawan kuzarin kuzari," in ji Kotarak. Yin aiki a cikin wannan saurin sauri da ƙarfi-ko da kuna amfani da ma'aunin nauyi fiye da yadda kuke so a cikin zaman kyauta na cardio-yana tabbatar da cewa jikin ku yana ci gaba da ƙone calories bayan motsa jiki don murmurewa. (Wannan shine ɗayan fa'idodi da yawa na ayyukan motsa jiki na HIIT.)

Kawai lura cewa tunda waɗannan nau'ikan azuzuwan yawanci suna amfani da ƙananan nauyi, ba sa taimaka muku haɓaka ƙarfi ko ƙwayar tsoka da sauri, in ji Sulik. Don haka yayin da waɗannan ayyukan motsa jiki tabbas suna taimaka muku ƙonewadukada adadin kuzari a cikin ɗan gajeren lokaci, ba sa yin yawa don haɓaka tushen kuzari na yau da kullun na jikin ku (ta hanyar ƙara yawan tsoka) gwargwadon yadda ake horar da ƙarfi.

Yadda Ake Kona Ƙarin Kalori Mai Dauke da Nauyin nauyi

Tare da duk waɗannan abubuwan a zuciya, zaku iya sauƙi tweak na gaba mai ɗaukar nauyi don ƙona ƙarin adadin kuzari, idan wannan shine burin motsa jiki.

Kadan daga cikin shawarwarin Kotarak:

• Yi amfani da nauyi mai nauyi wanda za ku iya yin 10 ko žasa da ingancin maimaita motsa jiki a lokaci guda
• Mayar da hankalin ku akan abubuwan motsa jiki ko jimillar jikin mutum, kamar masu kashe jiki ko jan jiki
• Haɗa manyan taurari, inda kuke yin motsi daban-daban guda biyu baya-baya kafin ku huta
• Injin musanyawa yana motsawa don motsa jiki na tsaye (daidaitaccen motsi yana buƙatar kunna ainihin ku da sauran tsokoki da yawa a cikin jikin ku!)

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