Ba lallai ne ku yi Cardio don Rage nauyi ba (Amma Akwai Kama)

Wadatacce

• Me yasa Ba kwa buƙatar Zaman Cardio na sadaukarwa don Rage nauyi
• Catch No-Cardio
• Samu Mafi kyawun Duka Biyu
• Bita don

Lokacin da kuke tunanin motsa jiki wanda aka tsara musamman don asarar nauyi, wataƙila kuna tunanin ciyar da sa'o'i masu yawa akan treadmill ko elliptical. Kuma yayin da yake da gaskiya cewa yin kwarin gwiwa na jihar mai yiwuwa so taimako tare da asarar nauyi, masana sun ce ba lallai bane idan babban burin ku shine asarar mai. A zahiri, zaku iya rasa nauyi kawai ta hanyar ɗaga nauyi. (Ee, da gaske. Kawai duba waɗannan canje-canjen jiki masu nauyi.)

Koyaya, wannan ba yana nufin yakamata ku taba yi cardio. Anan ne dalilin da yasa zaku so fifita horon ƙarfi idan zubar da fam yana kan jerin abubuwan da kuke yi-amma ba za ku iya manta da numfashi mai nauyi har abada ba.

Me yasa Ba kwa buƙatar Zaman Cardio na sadaukarwa don Rage nauyi

"Cardio yana ɗaya daga cikin mafi ƙarancin hanyoyin motsa jiki don rage nauyi," in ji Jillian Michaels, ƙwararre kan lafiya da ƙoshin lafiya kuma mai kirkirar My Fitness ta Jillian Michaels app. Wannan shi ne saboda ka rasa nauyi ta hanyar ƙona calories fiye da yadda kuke ci, kuma ga mutane da yawa mamaki, ƙarfin horo ya fi kyau a yin hakan fiye da tsarin zuciya.

Dalilan wannan abu ne mai sauki. Na farko, horon ƙarfi yana canza fasalin jikin ku. Betina Gozo, mai koyar da Nike Master wacce ke mai da hankali kan horar da ƙarfi. Yawan adadin kuzari da jikin ku ke ƙonewa da kansa, zai fi sauƙi a rasa nauyi. A takaice, idan kuna son rage nauyi, gina tsoka abu ne mai kyau. (Ga duk ilimin kimiyya akan gina tsoka da kona kitse).

Na biyu, horar da juriya da aka yi a cikin da'ira sau da yawa yana ƙone calories fiye da tsohuwar cardio, musamman idan aka yi tare da ƙungiyoyi masu yawa kamar squats, deadlifts, hip thruss, cleans, tura presses, da sauransu, a cewar Jennifer Novak, CSCS, ƙarfi da kwandishan. ƙwararre kuma mai PEAK Dabarun Ayyukan Aiki. "Lokacin da ƙarin haɗin gwiwa ke shiga cikin motsi, dole ne a ɗauki ƙarin tsoka don aiwatar da su," in ji ta. Wannan yana nufin-yep-ƙarin adadin kuzari da aka ƙone.

Bugu da ƙari, akwai tasirin "afterburn" wanda ya zo tare da horarwar juriya mai ƙarfi. Gozo ya ce: "Lokacin da kuke yin madaidaiciyar madaidaiciya, kuna aiki cikin saurin motsa jiki kuma kuna ƙona calories kawai don adadin lokacin da kuke aiki." Tare da lokacin zagaye na horo na juriya mai ƙarfi, kuna ci gaba da ƙona adadin kuzari har zuwa ranar, in ji ta. Tabbas, zaku iya samun cikakkiyar fa'idar wannan ƙonawa daga HIIT, amma don fa'idodin gina tsoka, zaku so ku haɗa juriya ta nau'in ma'auni, kettlebells, ko haɓakar nauyin jiki.

"Wannan ya ce, duk wannan bai dace ba idan ba ku kalli abin da kuke ci ba," in ji Michaels. Ka tuna cewa: "Abs an yi a cikin kitchen?" To, gaskiya ne. Tare da tsarin abinci mai bugun kira da tsarin motsa jiki mai ƙarfi, za ku iya ganin canje-canjen asarar nauyi da kuke nema.

Catch No-Cardio

Yanzu, yayin da cardio ba lallai bane don asarar nauyi, wannan ba yana nufin cardio ba dole bane ~ gaba ɗaya ~. Ƙungiyar Zuciya ta Amirka a halin yanzu tana ba da shawarar minti 150 na matsakaicin motsa jiki na zuciya a kowane mako (ya yada sama da kwanaki biyar) KO 75 minti na motsa jiki mai karfi na zuciya a kowane mako (wanda ya yada a kan kwanaki uku) tare da horo biyu na ƙarfin zuciya don mafi kyawun lafiyar zuciya. (Kusan kashi 23 cikin ɗari na Amurkawa ke cika waɗannan buƙatun, kodayake.) Wancan ne saboda haɓaka ƙimar zuciyar ku har yanzu yana da mahimmanci don kiyaye zuciyar ku lafiya.

Abun shine: Horon ƙarfi, lokacin da aka yi shi cikin dabara, tabbas zai iya samun ƙimar zuciyar ku sosai don ƙidaya azaman motsa jiki na zuciya. (Anan na share fage akan yadda ake amfani da wuraren bugun zuciya don horarwa don fa'idodin motsa jiki mafi girma.) "Ƙungiyoyin mahaɗan babbar hanya ce don haɓaka ƙimar zuciyar ku yayin yin horo na ƙarfi," in ji Gozo. Saboda kuna aiki da tsokoki da yawa lokaci guda, ƙimar zuciyar ku zai hau. (Idan kun taɓa jin bugun zuciyarku a cikin kunnuwanku bayan yin wasu ƙananan ramuka masu nauyi, kun san ainihin abin da take magana.) Ƙari, ta hanyar rage sauran abin da kuke ɗauka tsakanin saiti, ƙara nauyi mai nauyi, da/ko ƙara yawan hanzarin ku. , zaku iya haɓaka bugun zuciyar ku.

Samu Mafi kyawun Duka Biyu

Don haka ta yaya ƙwararrun motsa jiki ke ba da shawarar daidaita ƙarfi da horo na cardio idan kuna ƙoƙarin rasa nauyi? "Zan ba da shawarar cardio kawai a ranakun hutu," in ji Michaels. "Misali, idan kuka ɗaga sau huɗu a mako kuma kuna son samun ƙarin ƙarin koyo guda biyu ko biyu-amma har yanzu kuna ba da damar tsoffin tsoffin lokacin murmurewa-wannan shine lokacin da cardio zai yi kyau."

Kuna son tabbatar da cewa kuna bugun adadin da aka ba da shawarar na cardio ba tare da sanya ƙafa akan takalmin ba? Ta yi bayanin jirgin kasa mai nauyi a cikin da'irori. "Motsawa daga motsa jiki ɗaya zuwa na gaba cikin sauri don ci gaba da bugun zuciyar ku. Ni da kaina na ƙara tazara ta HIIT a cikin kowane kewaye kuma don samun ƙarin ƙarfin."

Hakanan yana da kyau ku zaɓi ma'aunin ku da dabaru. Gozo ya ce: "Yi kokarin hada nauyi da juriya wanda a zahiri ke kalubalantar ku don wakilan ku na baya, ko kuma watakila ba za ku sami cikakkiyar fa'ida ba," in ji Gozo. "Ba ku taba son ma'aunin nauyi ya zama mai sauƙi don motsawa don 15+ reps. Kuna son 'juriya' ya kasance a can don canza canji."

Kawai kadada? Idan kuna horo don wani takamaiman wasanni (kamar rabin marathon ko triathlon) to kuna buƙatar yin wasan motsa jiki na cardio, in ji Michaels.

Duk da haka, Michaels yana da cikakken bayan ra'ayin mai da hankali kan mafi yawan ƙoƙarin ku akan mafi ƙarancin motsa jiki na tushen juriya akan dogayen bugun zuciya. "Nazarin bayan karatu ya nuna mana mafi girman ƙarfi, ɗan gajeren lokacin motsa jiki shine mafi inganci don ƙoshin lafiya gaba ɗaya, lafiyar jijiyoyin jini, ƙashi, gyaran tsoka, metabolism da ƙari." Kuna son gwada irin wannan aikin motsa jiki? Duba wannan motsa jiki na kettlebell cardio.

Bita don