EPOC: Sirrin asarar Fat mai sauri?

Wadatacce

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Ƙona calories da kitsen tocila duk tsawon yini, koda ba sa aiki! Idan kuna tunanin wannan yana kama da alamar cheesy don kwayar abinci mai ban tsoro, to tabbas ba ku taɓa jin yawan shan iskar oxygen bayan motsa jiki ba (kokarin faɗin sau uku cikin sauri!). Har ila yau, an san shi da EPOC, shine kalmar kimiyya don tasirin bayan ƙonawa, wanda zai iya taimaka maka ƙona calories da yawa bayan ka bar dakin motsa jiki. Karanta don koyon yadda EPOC zai iya samun mafi kyawun motsa jiki-babu gimmicks da ake buƙata.

Kyakkyawan ƙonawa

Lokacin da mutum yayi aiki da ƙarfi ba za su iya jurewa na dogon lokaci ba, abubuwa biyu suna faruwa: tsokar su ta fara ƙonewa kuma suna fara jin numfashi. Me ya sa? Bayan aiki, tsokoki sun fara cikawa da lactic acid (sinadarin da ke da alhakin wannan ƙona wuta) kuma shagunan iskar oxygen sun lalace, in ji ƙwararren masanin motsa jiki na DailyBurn LA kuma mai horar da Kelly Gonzalez, MS, NASM CPT.

Wadannan tarurrukan horarwa masu karfi suna tilasta jiki ya yi aiki tukuru don gina ma'adinan iskar oxygen a baya-na tsawon sa'o'i 16 zuwa 24 bayan motsa jiki, bincike ya nuna. Sakamakon: ƙarin adadin kuzari sun ƙone fiye da idan kuna motsa jiki a ƙaramin ƙarfi na tsawon lokaci ɗaya (ko ya fi tsayi). Ka yi tunani game da shi kamar haɓaka katin kuɗin ku: Yayin hutawa, jikinku ya yi aiki tukuru don share lactic acid kuma ya biya bashin iskar oxygen. Daidai nawa zaka iya ƙonewa bayan motsa jiki kai tsaye ya dace da tsawon lokaci da ƙarfin motsa jiki, in ji mai horar da DailyBurn Anja Garcia, RN, MSN.

Nazarin ya nuna motsa jiki na juriya mai ƙarfi yana haifar da mafi yawan amfani da iskar oxygen bayan motsa jiki idan aka kwatanta da motsa jiki na juriya mai ƙarfi wanda ke ƙona adadin adadin kuzari iri ɗaya. Don haka yayin da zaku iya ƙona adadin kuzari iri ɗaya yayin tsere na awa ɗaya, gajarta, mafi girman motsa jiki yana ba ku ƙarin fa'ida don kuɗin ku.

Abun Ciwon Baya

A tsawon lokaci manyan motsa jiki na iya haɓaka VO2 max, ko ikon jikin ku na amfani da iskar oxygen don kuzari, in ji Gonzalez. Wannan yana nufin mafi kyawun jimiri, wanda ke haifar da ƙarin kuzari da ikon ci gaba da ƙarin aiki na dogon lokaci.

Gonzalez ya ce "Za ku ga cewa lokacin da kuka koma zuwa sannu -sannu, kwastomomin jihar, za ku iya ci gaba da kasancewa tare da ƙarin sauƙi," in ji Gonzalez.

Ga 'yan wasa masu juriya, ƙara motsa jiki ɗaya ko biyu na haɓaka EPOC zuwa ayyukan yau da kullun na mako-mako na iya ba da haɓaka a ƙarshen ƙarshen. Dalilin: Yin aiki da tsarin aerobic daban-daban yana haɓaka jimiri yayin gina fibers tsoka mai ƙarfi, wanda zai iya taimakawa isar da wannan ƙarar ta ƙarshe da ake buƙata don gama ƙarfi.

HIIT da Run

Yin aiki a kashi 70 zuwa kashi 80 cikin 100 na matsakaicin bugun zuciyar ku zai ba da sakamako mafi girma na EPOC, in ji Gonzalez, da horon tazara mai ƙarfi (HIIT) yana ɗaya daga cikin mafi kyawun hanyoyin samun bugun zuciyar ku. HIIT yana musanya tsakanin gajeru, matsanancin motsa jiki na anaerobic, kamar su sprints, tare da lokutan farfadowa marasa ƙarfi. An samo rabo na 2: 1 aiki-zuwa hutawa don ƙirƙirar sakamako mafi kyau, tare da motsa jiki daga hudu zuwa minti 30.

Gonzalez ya ce "A cikin duniyar da ke cike da aiki a yau, mutane da yawa ba su da mintuna 60 zuwa 120 don yin aiki a cikin kwanciyar hankali, a hankali." Amma waɗannan ayyukan motsa jiki masu sauri, masu inganci suna sauƙaƙa dacewa da motsa jiki.

Lokacin da lokaci ya kasance mafi mahimmanci, Tabata motsa jiki na iya samun aikin a cikin mintuna huɗu kawai. Zaɓi motsa jiki (gudu, hawan keke, igiya tsalle, tsallen akwatin, masu hawan dutse, turawa, kuna suna) kuma musanya tsakanin daƙiƙa 20 na aikin gama-gari da daƙiƙa 10 na hutawa, maimaita har zagaye takwas. Wani binciken da aka yi kwanan nan daga Jami'ar Wisconsin-La Crosse ya gano ayyukan Tabata na iya ƙona adadin kuzari 15 a cikin minti ɗaya, kuma motsa jiki ya sadu ko ya wuce jagororin masana'antar motsa jiki don inganta lafiyar zuciya da canza fasalin jikin.

A matsayin madadin horon tazara, horon da'ira (motsawa daga motsa jiki ɗaya zuwa na gaba ba tare da hutawa tsakanin) zai ba ku irin wannan tasiri, in ji Gonzalez.

Yana da mahimmanci a lura cewa jikinku zai ɗauki tsawon lokaci don murmurewa daga manyan motsa jiki, don haka bai kamata ku yi irin wannan horo kowace rana ba. Yoga, mikewa, mirgina kumfa, cardio haske ko duk wani aiki da ke ƙara yawan kwararar jini da kuma taimakawa a wurare dabam dabam zai taimaka wajen dawo da lafiyar jiki (wato yana nufin yin waje a gaban TV baya ƙidaya).

"Muna samun ƙarfi ne kawai idan mun murmure," in ji Gonzalez, kuma yana iya ɗaukar awanni 24 zuwa 48 don murmurewa daga babban motsa jiki.

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