Iyiphi Impahla Yokufaneleka Eshisa Amakhalori Amakhulu? -Hongxing

Uma kukhulunywa ngokufaneleka, ukushisa ama-calorie kuwumgomo oyinhloko kwabaningi. Noma ngabe uhlose ukunciphisa umzimba, ukuthuthukisa impilo yenhliziyo nemithambo yegazi, noma umane uthuthukise ukuqina kwakho konke, ukwazi ukuthi iyiphi into ekhulisa ukushiswa kwekhalori kungaba yinzuzo emangalisayo. Imishini eyahlukene yokuqina ihlinzeka ngezinzuzo ezihlukene, kodwa eminye igqama ngokusebenza kahle nokusebenza kahle. Lapha, sihlola imishini yokufaneleka eshisa amakhalori amaningi nokuthi kungani isebenza kahle kangaka.

Ama-treadmill

Ama-treadmill angenye yezingxenye ezithandwa kakhulu zemishini yokuqina, futhi ngesizathu esihle. Ivumela abasebenzisi ukuthi bahambe, bagijime, noma bagijime ngesivinini esihlukahlukene kanye nokuhlehla, okubenza babe nezinto ezihlukahlukene kakhulu. Ukugijima ku-treadmill ngejubane elilingene kungashisa cishe ama-calories angu-600 kuya kwangu-800 ngehora, kuye ngesisindo somuntu kanye nokuqina kokujima. Ukuhamba kancane noma ukugijima kungathuthukisa izindleko zekhalori ngokungeza ukumelana nokubandakanya amaqembu emisipha engeziwe.

Amabhayisikili Amile

Amabhayisikili amile, ikakhulukazi izinhlobonhlobo eziphothayo, aziwa ngamandla awo ashisa amakhalori. Ikilasi le-spin elinamandla lingashisa phakathi kwama-calories angu-500 kuya kwangu-700 ngehora. Ukuqina kungalungiswa ngokwandisa ukumelana nesivinini, kuyenze ifanele amazinga ahlukene wokuqina. Amabhayisikili amile nawo awanawo umthelela ophansi, anciphisa ingozi yokulimala kwamalunga kuyilapho ehlinzeka ngokujima okuhle kakhulu kwenhliziyo nemithambo yegazi.

Imishini Yokugwedla

Imishini yokugwedla ihlinzeka ngokuzivocavoca umzimba ogcwele, okubandakanya imisipha yomzimba yangaphezulu nephansi. Lokhu kuhlanganyela okuphelele kuholela ekushisweni kwekhalori ephezulu, ngokuvamile phakathi kwama-calories angu-600 kuya kwangu-800 ngehora. Ukunyakaza kokugwedla kuhlanganisa ukuqeqeshwa kwamandla ne-cardio, okwenza kube indlela ephumelelayo yokushisa amakholori nokwakha imisipha kanyekanye. Ifomu elifanele libalulekile ukuze kwandiswe izinzuzo nokuvimbela ukulimala.

Abaqeqeshi be-Elliptical

Abaqeqeshi be-Elliptical bayathandwa ngenxa yesimo sabo somthelela omncane, okubenza bafaneleke abantu abanezinkinga ezihlanganyelwe. Naphezu kokuba nomthelela ophansi, ama-ellipticals angashisa inani elikhulu lamakholori, asukela ku-500 kuya ku-700 kilojoule ngehora. Izibambo zesenzo esikabili zihlinzeka ngokujima komzimba ophezulu, kuyilapho isenzo sokunyathela siqondise umzimba ophansi, siqinisekisa iseshini yokuzivocavoca umzimba ogcwele.

Abaqwali bezitebhisi

Abaqwali bezitebhisi, noma imishini yokunyathela, ilingisa isenzo sokugibela izitebhisi, okuyindlela ephumelelayo yokushisa amakhalori nokwakha amandla aphansi omzimba. Ihora endaweni yokugibela izitebhisi ingashisa amakholori angu-500 kuya kwangu-700. Ukunyakaza okuqhubekayo kuqondise ama-glute, amathanga, namankonyane, kuhlinzeka ngokujima okuqinile komzimba ophansi kuyilapho kuthuthukisa impilo yenhliziyo nemithambo yegazi.

Imishini Yokuqeqeshwa Kwesikhawu Esiphezulu (HIIT).

I-HIIT isithole ukuduma ngokusebenza kahle kwayo ekushiseni ama-calories ngesikhathi esifushane. Imishini ye-HIIT, efana ne-Assault AirBike noma i-SkiErg, iklanyelwe ukusekela lokhu kujima okuqinile. Ukujima kwe-HIIT kuvame ukubandakanya ukuqhuma okufushane komzamo omkhulu okulandelwa yizikhathi zokuphumula ezifushane. Le ndlela ingashisa kufikela ku-600 kuya ku-900 kilojoule ngehora, kuye ngokuqina nomzamo womuntu ngamunye. I-HIIT nayo inomphumela ohlala njalo, okwandisa izinga lokuguquguquka kwe-metabolic emahoreni ngemuva kokujima.

Isiphetho

Ukukhetha okokusebenza okufanele kokufaneleka kuncike kulokho okuthandwayo komuntu siqu, amazinga okufaneleka, nemigomo ethile. Nokho, uma ukushisa ama-calorie kuyinhloso eyinhloko, le mishini okukhulunywe ngayo ngenhla ingenye yezindlela eziphumelela kakhulu. Ama-treadmill, amabhayisikili amile, imishini yokugwedla, ama-ellipticals, abaqwala izitebhisi, kanye nemishini ye-HIIT ngayinye inikeza izinzuzo ezihlukile futhi ingasiza ekuzuzeni izindleko ezinkulu zamakholori.

Ukufaka le mishini ehlukahlukene esimisweni sakho sokufaneleka kungavimbela isithukuthezi futhi kuqinisekise uhlobo lokuzivocavoca oluyizingqimba oluphelele. Ukwengeza, ukuhlanganisa lezi zivivinyo ngokudla okunomsoco kanye ne-hydration efanele kungathuthukisa ukulahlekelwa isisindo kanye nempilo yonke. Kungakhathaliseki ukuthi usekhaya noma ejimini, ukusebenzisa amandla okushisa ikhalori ale mishini yokufaneleka kungakusiza ufinyelele imigomo yakho yokufaneleka kahle kakhulu.