Abin da kuke Bukatar Ku fahimta Game da Motsa Jiki da Kalori-Burn

Wadatacce

• Dalilan da ke Ƙaddara Yawan Kuzarin da kuke Amfani da shi
• Calories Ba Kawai Ma'auni na Kashe Makamashi ba
• Gaskiya da Almara akan Motsa Jiki da Kalori
• Labari #1. Mile a kowane mil, gudu da tafiya suna ƙona adadin adadin kuzari.
• Labari #2. Ƙananan motsa jiki suna ƙona ƙarin adadin kuzari
• Labari na #3. Ba za ku iya amincewa da waɗancan lambobin akan mashin ba.
• Labari #4. Kuna ƙara ƙonawa cikin sanyi.
• Labari #4. Ayyuka masu ƙona kalori mafi kyau sun fi kyau.
• Darussan Da Ake Kona Mafi Kalori
• Calories 400 zuwa 500+ a kowace awa
• 300 zuwa 400 Calories A kowace Sa'a
• Calories 150 zuwa 300 A Sa'a guda
• Bita don

Abu na farko da farko: ƙona kalori bai kamata ya zama abu ɗaya kawai a zuciyar ku ba lokacin da kuke motsa jiki ko yin kowane motsi da kuke jin daɗi. Nemo dalilan yin aiki waɗanda ba kawai game da adadin kuzari ba a cikin adadin kuzari, kuma mun yi muku alƙawarin za ku yi farin ciki da gamsuwa da “motsa jiki” a ƙarshe.

Yanzu, idan har yanzu kuna sha'awar motsa jiki da ƙona-kalori ga duk abin da ƙoshin lafiya ko burin ku zai kasance, tabbas har yanzu akwai cancantar hakan. Bayan haka, idan ba ku san adadin adadin kuzari da kuke ƙonawa ba, ba ku san irin abincin da za ku ƙona duk aikin wahala ba.

Yana iya zama abin mamaki amma motsa jiki na HIIT wanda ke da kyau sosai kuma yana barin rigar ku cikin zufa ba shine kawai lokacin da kuke ƙone calories ba. Yayin da kuke zaune anan kuna karanta wannan labarin, kuna ƙona kusan kalori ɗaya a minti ɗaya. Wannan lambar tana ƙaruwa duk lokacin da kuka tsaya, tafiya, ko gudu don ɗaukar wayar saboda jikin ku yana buƙatar ƙarin kuzari don samun aikin.

Matsalar: Yana da sauƙi a ƙimanta yawan adadin kuzari da kuke ƙonawa, musamman idan ba a ɗaure ku cikin mai bin diddigin ayyukanku ba 24/7. A cikin wani ɗan ƙaramin bincike na matsakaicin matsakaicin matsakaici, matsakaicin nauyi, masu bincike sun gano cewa mahalarta sun ƙididdige adadin kuzarin da suke kashewa (watau adadin kuzari da aka ƙone) yayin motsa jiki sau uku zuwa huɗu. (Mai alaƙa: Calories Nawa kuke Ci *Gaskiya* Kuna Ci?)

Kuma ingantaccen tunani na kashe kuzarin yana da mahimmanci musamman idan kuna ƙoƙarin rage nauyi, yayin da kuke rasa kusan fam ɗaya ga kowane adadin kuzari 3,500 da kuka haskaka sama da abin da kuka saba yi na mako -mako. Don taimaka muku cim ma burin lafiyar ku, karanta akan duk cikakkun bayanai na nitty-gritty game da adadin kuzari da darussan da ke ƙone mafi yawan adadin kuzari.

Dalilan da ke Ƙaddara Yawan Kuzarin da kuke Amfani da shi

Kasancewa da rai yana ɗaukar ƙarfi sosai. Yawan adadin kuzari na basal (BMR) - numfashi, kiftawa, da tunanin da kuke yi kowace rana - yana amfani da kusan kashi 60 zuwa 70 na adadin adadin kuzari na yau da kullun. Don gano BMR ɗin ku, bi wannan dabara mai sauƙi: Nauyin ku (cikin fam)/2.2 X 24.

Kodayake BMR ɗin ku na asali ne, ba a sanya shi cikin dutse ba, ma'ana kuna iya ƙona ƙarin adadin kuzari tare da wasu canje -canje. (Gwada waɗannan dabaru masu sauƙi don ƙona ƙarin adadin kuzari a cikin yini.)

• Yi wasu tsoka: A hutawa, tsoka yana ƙona adadin kuzari fiye da nama mai kitse. Horar da ƙarfi na yau da kullun na iya haɓaka haɓaka ku 7 zuwa 10 bisa dari-kusan adadin kuzari 100 a rana.
• Ciyar da harshen wuta: Cin 'yan adadin kuzari na iya koma baya saboda kuna iya rasa ƙwayar tsoka mai raɗaɗi, ba mai mai ba. Masana sun ba da shawarar rage yawan cin abincin ku na yau da kullun da bai wuce adadin kuzari 1,000 daga abin da kuke buƙata don kula da nauyin ku ba. Ga yawancin mata, wannan yana nufin kada a tsoma ƙasa da kusan kalori 1,100 a rana.
• Ji dadin jolt: Kofi na kafeyin na iya zama mai haɓaka metabolism, kamar yadda koren shayi. Sakamakon ba ban mamaki bane - kawai 'yan adadin kuzari a rana - amma kowane ƙaramin abu yana ƙarawa.

Calories Ba Kawai Ma'auni na Kashe Makamashi ba

Masana kimiyya suna auna ƙarfin motsa jiki a cikin METs (daidaitawar rayuwa), tare da MET ɗaya da aka ayyana azaman ƙarfin da ake buƙata don zama cikin nutsuwa. Ayyuka masu matsakaicin ƙarfi suna yin aiki tuƙuru don ƙonawa sau uku zuwa shida yawan kuzari a cikin minti ɗaya kamar yadda kuke yi lokacin da kuke zaune, aka motsa tare da 3 zuwa 6 METs. TL; DR: mafi ƙarfin motsa jikin ku, ƙarin ƙarfin da kuke ƙonawa a minti ɗaya, kuma mafi girman MET. (Anan shine dalilin da yasa zaku so ku daina kirga adadin kuzari.)

"Don asarar nauyi da fa'idodin kiwon lafiya, yakamata ku yi ayyukan aƙalla MET guda uku a awa ɗaya-isa don ƙona kusan adadin kuzari 200 a awa ɗaya-yawancin kwanakin mako," in ji Barbara Ainsworth, Ph.D., MPH, farfesa a Jami'ar Jihar Arizona wanda ya taimaka wajen haɓaka Haɗin Ayyukan Jiki, cikakkun bayanai na calorie-ƙona. A matsayinka na gaba ɗaya, ƙarfin MET ɗin ku yana ƙaruwa yayin da kuke:

• Matsar da tsokoki: Jingin jikin ku shine injin ku; yawan amfani da ku, yawan man da kuke ƙonawa.
• Ja nauyi naka: Ayyukan tsayawa kamar gudu suna ƙona ƙarin adadin kuzari a matakin da ya fi na waɗanda ake tallafawa nauyin ku, kamar kekuna. Ciniki: Kullum kuna iya yin aikin zama na tsawon lokaci don yin bambanci.
• Yi aiki da wahala: Mai wasan ninkaya mai ƙarfi yana ƙone calories fiye da yadda mutum yake tafiya a hankali, yin hawan sama yana amfani da kuzari fiye da yawo a gefen titi, kuma tafiya da sauri ita ce tabbataccen hanya don kunna wutar.

Gaskiya da Almara akan Motsa Jiki da Kalori

Labari #1. Mile a kowane mil, gudu da tafiya suna ƙona adadin adadin kuzari.

Ba ma kusa ba. "Gudun aiki aiki ne mai kuzari saboda kuna tsalle daga ƙasa da kowane mataki," in ji David Swain, Ph.D., farfesa a kimiyyar motsa jiki kuma darektan Cibiyar Lafiya da Cibiyar Bincike a Jami'ar Old Dominion a Norfolk. Virginia. A kowane mil, gudu yana ƙona kusan adadin kuzari biyu kamar tafiya.

Labari #2. Ƙananan motsa jiki suna ƙona ƙarin adadin kuzari

Idan ya zo ga waɗannan darussan da ke ƙona mafi yawan adadin kuzari, sannu a hankali da kwanciyar hankali baya cin tseren. "Mata suna tunanin motsa jiki mai sauƙi yana ƙone kitsen daga kwatangwalo. Wannan ba haka ba ne, "in ji Annette Lang, wata mai ba da horo mai zaman kanta a birnin New York kuma mai kamfanin Annette Lang Education Systems. "Idan kun yi aiki da sauƙi na mintina 15 kuma kuna ƙona calories 100, kashi 75 na iya kasancewa daga mai. Idan kuna aiki da gaske na mintina 15 kuma kuna ƙona calories 200, kashi 50 ne kacal na iya kasancewa daga mai, amma kun ƙone ƙarin mai. gaba ɗaya kuma sau biyu adadin kuzari. " (Mai dangantaka: Yadda ake ƙona Calories 500 a cikin Minti 30)

Labari na #3. Ba za ku iya amincewa da waɗancan lambobin akan mashin ba.

Shekaru da suka gabata, an ba da rahoton alamun ƙona kalori akan wasu mashahuran injin motsa jiki da aka sani da rashin inganci. "A kwanakin nan, suna yin kyakkyawan aiki mai kyau, musamman idan kuna shirin cikin nauyin ku," in ji mai bincike game da metabolism, Gary Hunter, Ph.D., na Jami'ar Alabama a Birmingham.

Labari #4. Kuna ƙara ƙonawa cikin sanyi.

Gaskiya ne kuna ƙona calories yayin da kuke rawar jiki. Amma da zarar kun yi ɗumi yayin motsa jiki, ba za ku yi amfani da ƙarin kuzari kawai saboda yana da sanyi a waje. Wannan yana nufin ba za ku sami sanyi ba, tafiya mai sauri akan jerin ayyukan da ke ƙona mafi yawan adadin kuzari. (Amma lokacin zai iya shafar adadin kuzari da kuka ƙone?)

Labari #4. Ayyuka masu ƙona kalori mafi kyau sun fi kyau.

"Ga mata da yawa, abin da ya fi kona shi ne ayyukan da za su iya ci gaba da yi na dogon lokaci, kamar tafiya mai ƙarfi, hawan keke, ko keke," in ji Ainsworth.

Darussan Da Ake Kona Mafi Kalori

Gabaɗaya, gwargwadon ƙarfin motsa jikin ku, tsawon jikin ku zai ƙone adadin kuzari, koda bayan kun bar gidan motsa jiki ko ɗakin karatu. Idan kuna neman haɓaka tasirin ku bayan ƙonewa har zuwa adadin kuzari 100, shigar da waɗannan ƙaƙƙarfan motsi da dabaru a cikin ayyukanku na yau da kullun, ko yana ɗaya daga cikin darussan da ke ƙona mafi yawan adadin kuzari a ƙasa ko dusar ƙanƙara.

• Hi-lo fashe: Don minti 3, yi aiki a 8 ko 9 akan sikelin 1-zuwa-10 (tare da 10 kasancewa mai saurin gudu). Komawa zuwa sauƙi mai sauƙi don mintuna 3. Maimaita sau 4.
• Ƙananan wakilai: Ƙara rana mai nauyi zuwa tsarin aikin ku na mako -mako. Zaɓi nauyin da zaku iya ɗagawa sau 5 kawai. Yi saiti 4 na reps 5 na darussan da kuka saba.
• Rarraba mai sauri: Yi mintuna biyu ko uku na mintina 15 na ƙarfin kuzari, wanda aka raba da mintuna 5 na aiki mai sauƙi.
• 60-dakika fashewa: Tura kanka gaba ɗaya cikin ja na daƙiƙa 60. Kame numfashinka na tsawon mintuna 2 zuwa 3. Maimaita. Yi aiki har zuwa 15 sprints.

Duk da yake ya kamata ka tuna da duk abubuwan da aka ambata - kwayoyin halitta, tsarin jiki, ƙarfin motsa jiki - wanda ke tasiri yawancin adadin kuzari da wani ya ƙone yana yin wani aikin da aka ba, waɗannan ma'auni za su ba ka ra'ayi na gaba ɗaya game da irin nau'in motsa jiki suna ƙona mafi yawan adadin kuzari.

Calories 400 zuwa 500+ a kowace awa

• Elliptical Training: 575 adadin kuzari
• Yin hawan dutse: 545 adadin kuzari
• Horon Circuit (da wuya, tare da wasu kaduna tsakanin saiti): kalori 510
• Gudun Gudun Ƙasa (matsakaici): adadin kuzari 510
• Rowing (matsakaici, na'ura mai tsaye): 450 adadin kuzari
• Yin iyo (laps freestyle, sauki): calories 450

300 zuwa 400 Calories A kowace Sa'a

• Aukar nauyi (dumbbells ko inji): adadin kuzari 385
• Yin yawo (ba tare da fakiti ba): adadin kuzari 385
• Tsakanin Walk-Jog: 385 adadin kuzari
• Class-Sculpting Class: adadin kuzari 350
• Kayaking: 320 adadin kuzari
• Jazz Dance: 305 adadin kuzari
• Walking Power (sosai briskly, 4 mph): 320 adadin kuzari

Calories 150 zuwa 300 A Sa'a guda

• Flamenco, Belly, ko Dancing Swing: calories 290
• Harsunan Harps: 290 adadin kuzari
• Golf (tafiya da ɗaukar kulake): adadin kuzari 290
• Sake dawowa (jogging a kan karamin tarko): 290 adadin kuzari
• Aerobics na ruwa: adadin kuzari 255
• Tai Chi: 255 adadin kuzari
• Brisk Walking: (3.5 mph) adadin kuzari 245
• Pilates (babban aikin motsa jiki): adadin kuzari 160
• Yoga (Hatha): adadin kuzari 160

Bita don