Calorie Nawa Ne Yake Konawa?

Wadatacce

• Amfanin Yin iyo
• Calorie Nawa Ne Yake Konawa?
• Wadanne Abubuwan Da Ke Cikin Calorin Ku Ya Kone Yayin iyo
• Yadda ake Kona Calories Da yawa yayin iyo
• Bita don

Idan kun taɓa tsalle cikin tafkin don motsa jiki na cardio, kun san yadda wasan iyo zai fi ƙarfin idan aka kwatanta da gudu da hawan keke. Wataƙila yana da sauƙi lokacin da kuke ƙarami kuna yin laps a sansanin; yanzu, yana da ban mamaki yadda iska za ku ji bayan 'yan mintuna kaɗan.

Amfanin Yin iyo

Rochalle Baxter, wani babban mai koyar da Aaptiv, AFAA mai ba da horo na sirri, kuma triathlete ya ce "Yin iyo yana ɗaya daga cikin mafi kyawun motsa jiki a can." "Yana taimakawa ƙona kitse, zubar da nauyi, gina ƙarfi, da inganta lafiyar gaba ɗaya." Ba a ma maganar ba, yin iyo yana da ƙarancin tasiri, yana mai da shi babban zaɓi don dawo da aiki da rigakafin rauni.

Dalilin yin iyo yana da kyau a gare ku shine duk lokacin da kuka ja, kora, ko yin bugun jini, kuna ja da juriya na ruwa, wanda shine-duh-mafi girma fiye da iska.

"Wannan yana gina tsoka kuma yana ƙona manyan kalori," in ji Baxter. "Yayin da kuke ƙona waɗannan adadin kuzari, kuna kuma gina tsokar tsoka, wanda ke nufin zaku ci gaba da ƙona adadin kuzari a duk rana." (Ga ƙarin game da kimiyyar yadda gina tsoka ke taimaka maka ƙone mai.)

Calorie Nawa Ne Yake Konawa?

Don gano adadin kuzari da kuke ƙonawa yayin iyo, da farko dole ne ku fahimci yadda masana kimiyya ke kimanta adadin kuzarin da jikin ku ke amfani da shi yayin motsa jiki. Nau'in da ake amfani da shi ana kiransa MET (ko kuma daidai gwargwado), kuma yana auna irin wahalar da jikin ku ke aiki dangane da hutawa. Lokacin da kuke kwance a kan kujera (aka huta), jikin ku yana ƙone 1 MET, wanda yayi daidai da kalori 1 a kowace kilo na nauyin jiki a awa ɗaya.

Idan kun san adadin MET na ayyukan "kudin kuɗi," kuma kun san nawa kuke auna, zaku iya ƙididdige adadin adadin kuzari da kuka kona yin wannan aikin. Labari mai dadi: Babu lissafi da ake buƙata. Kuna iya amfani da kalkuleta na kan layi, wanda ke yin la’akari da nauyin ku da tsawon lokacin aikin, don tantance ƙona kalori da sauƙi.

Yayin yin iyo, jikinka yana ƙone ko'ina daga 3.5 METs (adadin kuzari 223 a kowace awa) tattake ruwa a wani matsakaicin ƙoƙari; zuwa 8.3 METs (adadin kuzari 528 a awa daya) don matsakaicin-sauri, jajircewar ƙoƙari mai ƙarfi; da 13.8 METs (calories 878 a kowace awa) don bugun malam buɗe ido. (Waɗannan ƙididdigar na mutum ne mai girman fam 140.)

Don kwatantawa, yin tsere zai kwatanta a 7 METs (adadin kuzari 446 a awa daya) da keke a 7.5 MET (calories 477 a awa daya), kodayake METs da kalori suna ƙonawa don waɗannan ayyukan sun bambanta dangane da ƙarfi, ma. (FYI, sauran wasanni na ruwa kamar kayaking da tsayawa-up paddleboarding suna ƙone adadin kuzari kuma!)

Wadanne Abubuwan Da Ke Cikin Calorin Ku Ya Kone Yayin iyo

Amma kar a kama ku a cikin waɗannan lambobin. Yawan adadin kuzari da kuke ƙonewa ya dogara da dalilai da yawa, in ji Bianca Beldini, D.P.T., masanin ilimin motsa jiki, kocin Amurka Triathlon, da ƙwararren malami Schwinn Cycling.

Jikin ku:"Wanda ya yi nauyi zai kashe karin adadin kuzari fiye da wanda ya yi nauyi saboda yana buƙatar karin kuzari don motsa jiki mai girma fiye da ƙarami," in ji ta. (Wanne, a, ana la'akari da shi a cikin tsarin METs.) "Amma mafi girman jiki kuma zai haifar da ƙarin yanki a cikin ruwa don haka yana haifar da ƙarin juriya. Ƙarin ja yana nufin yana ɗaukar ƙarin ƙarfi don turawa ta hanyar juriya, saboda haka yana ƙaruwa. bugun zuciya da haifar da yawan kuzarin caloric. "

Gudun ninkaya: Yaya saurin da za ku iya yin iyo kuma yana shafar ƙona calories. Beldini ya ce: "A hankali da kuke iyo, da ƙarancin ƙarfin kuzarin da ke akwai, yana haifar da ƙarancin adadin kuzari." Don haka, da sauri kuna iyo, ƙarin ƙarfin da kuke amfani da shi. Yin amfani da na'urorin ninkaya kamar su jan buoys, ja da paddles, parachutes, da makada, don haɓaka juriya ko ƙara ja zai kuma ƙara ƙarfin kuzarin ku, haɓaka ƙonewar kalori, in ji ta.

Jirgin ku na iyo: Sannan, ba shakka, akwai bugun kansa. "Butterfly ita ce mafi wuya kuma mafi fasaha bugun jini," in ji Baxter - shi ya sa yake ƙone mafi yawan adadin kuzari. Lokacin da kuke yin bugun jini, kuna yin wasan dabbar dolphin lokaci guda kuma hannayenku suna zuwa sama sama, wanda ke kira da mahimmanci, haɗin tsokar jiki (musamman a cikin zuciyar ku da babba), in ji ta. Rarrafe yana gaba a layi don adadin adadin kuzari da aka ƙone. "Duk lokacin da kuka yi bugun jini, kuna ma harbi!" in ji Baxter. "Wannan shine cikakken cakuda don ƙona manyan kalori." Ciwon nono da bugun baya kusan daidai suke dangane da sakamakon caloric. "Waɗannan biyun sune bugun jini a hankali, amma har yanzu kuna iya ƙona adadin kuzari tare da dabarun da suka dace," in ji ta.

Dubi ƙasa don ƙarin ƙayyadaddun ƙididdiga akan adadin adadin kuzari da aka ƙona ta iyo kowane nau'in bugun jini. (Ƙididdiga ta dogara ne akan babba mai nauyin kilo 140. Duba sauran bugun iyo da saurin MET a nan kuma yi amfani da wannan kalanda na kalori don iyo.

• Ruwan tattake (kokarin matsakaici): 3.5 METs = calories 223/awa
• Ciwon baya: 4.8 METs = 305 adadin kuzari / awa
• Ciwon nono: 5.3 METs = 337 adadin kuzari / awa
• Freestyle ko rarrafe (ƙaramin ƙarfi ko matsakaicin ƙoƙari): 5.8 METs = calories 369
• Freestyle ko rarrafe (matsakaici zuwa ƙoƙari mai ƙarfi): 8.3 METs = 528 adadin kuzari / awa
• Ƙarfafawa ko rarrafe (ƙoƙari mai sauri ko ƙarfi): 9.8 METs = 623 adadin kuzari/awa
• Butterfly: 13.8 METs = calories 878/awa

Yadda ake Kona Calories Da yawa yayin iyo

Komai girman ku, saurin ku, ko bugun jini, hanya mafi kyau don ƙona ƙarin adadin kuzari yayin yin iyo shine yin tazara na ƙoƙari mai wahala tare da lokacin dawowa. (Mai Dangantaka: Yadda Ake Samun Ƙari Daga Ayyukan Aikin Nuna)

"Samfur tazara saitin zai yi kama da haka: Gudu mai tsayin mita 50 tare da hutawa na daƙiƙa 10 inda bugun zuciyar ku ya dawo ƙasa, maimaita sau biyar duka," in ji Baxter. Waɗancan ƙoƙarin mai ƙarfi, tare da hutawa, harajin tsarin ku fiye da tsayayyen aikin motsa jiki-kuma kimiyyar kimiyya ta nuna cewa HIIT yana ƙone 25 zuwa 30 bisa dari ƙarin adadin kuzari, tare da taps cikin tasirin bayan ƙonawa, wanda ke ƙone adadin kuzari ko da bayan aikin ku ya ƙare. (PS Zaku iya shigar da abubuwan da ke ƙona kalori a cikin ayyukanku masu gudana.)

Shirya don gwada shi? Lokaci na gaba da kuke neman ƙona adadin kuzari ba tare da bugun jikin ku ba, nutse cikin waɗannan wasannin motsa jiki don kowane matakin dacewa.

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