Kunyatsoongorora Masvomhu eCalorie, Muscle Factor, uye Migumisiro Yaunogona Kutarisira
TL;DR:Ehe, muchina wekukwasva unoshanda chaizvo pakuderedza uremu, nekuti unopisa macalorie angangoita 260-500 pamaminitsi makumi matatu kumunhu anorema mapaundi 155 uku uchibata tsandanyama dzemuviri dzinenge 85 muzana uye uchichengetedza majoini. Muchina uyu wega haukonzeri kurasikirwa nemafuta, sezvo kudya kuchiri kusarudza kushomeka kwesimba kwevhiki nevhiki. Kukwasva kwepakati kunowedzera kupisa mushure mekurovedza muviri kunogara kwemaawa, izvo zvinoita kuti zvidzidzo zvipfupi zvakaoma zvive nezvibereko kupfuura kwenguva refu zviri nyore. Kufambira mberi chaiko kunosvika pa 0.5-1 kg pavhiki kana kukwasva kwakabatana nehurongwa hwekudya hwakangwara, nekufamba nekukurumidza pakutanga. Zvidzidzo zvitatu kusvika zvina zvemaminitsi 25-40 pavhiki zvinokunda kurovedza muviri kwevhiki kweushingi nguva dzese.
Kukwasva Kunoshanda Sei Pakuderedza Huremu?
Mhinduro pfupi: kukwasva chikepe chimwe chezvinhu zvakanakisisa zvekushandisa pakuderedza mafuta mumba zvaunogona kutenga, uye mhinduro refu inotsanangura chikonzero. Munhu anorema mapaundi 155 anopisa zvakanyanyaMakoriori 260 mumaminitsi makumi matatu ekukwasva zvine mwero uye makoriori angangoita mazana mashanu mumaminitsi makumi matatu ekukwasva nesimba, zvichienderana nematafura ekurovedza muviri akaburitswa neHarvard Health Publishing. Vatyairi vanorema vanopisa zvakanyanya, vatyairi vakareruka vanopisa zvishoma, uye nhamba dzinokwira nekukurumidza kana nguva dzapinda.
Chinoita kuti kukwasva kuve kwakakosha haisi nhamba imwe chete. Ndiwo musanganiswa: kuunganidzwa kwetsandanyama dzemuviri wese, kusimba kwakaderera, uye mutengo wemacalorie unoenderana nekuti unosarudza kushanda nesimba zvakadii.Nekuti stroke iyi inounganidza makumbo, musana, mutsipa, nemaoko nenzira imwe chete inoenderera mberi, kudhonza kwega kwega kunofambisa tsandanyama dzakawanda kupfuura danho, pedal stroke, kana elliptical glide.Kushanda kwetsandanyama zvakanyanya kunoreva simba rakawanda rinodiwa, izvo chaizvo zvinoenderana nekudzikira kwemafuta.
Ndapedza makore gumi nemaviri ndichitengesa makwaya, mabhasikoro, uye ma elliptical kumajimu ese muEurope neNorth America, uye ndakaona maitiro akafanana achidzokororwa: vanhu vanokwasva kwemwedzi mitatu vachichinja chimiro zvinooneka, uye vanhu vanokwasva zvisina tsarukano havachinji. Midziyo haisiyo inonyanya kusiyana. Maumbirwo ekudzidziswa ndeaya. Chinyorwa chino chinotaura nezveuchapupu, zvikanganiso zvakajairika, uye gwaro rinoshanda revhiki nevhiki raunogona kutanga manheru ano.
Kwakabva Nhamba dzeMakori eKurovera
Nhamba dzemacalorie ekukwasva dzinobva pahuwandu hwemetabolism equivalent (MET), iyo inoyera kuti chiito chinoshanda nesimba mumuviri wako kangani pane kugara wakadzikama.Koreji yeMishonga yeMitambo yeAmericamuunganidzwa unopa kukosha kwe "stationary rowing"7.0 METs pakuedza kuri pakati nepakati uye 8.5 METs pakuedza kwakasimba. MET imwe chete yemunhu anorema mapaundi 155 inosvika macalorie 70 paawa, saka kukwasva zvine mwero kunosvika macalorie 490 paawa uye kukwasva nesimba kusvika kumacalorie 595 paawa nekumhanya kwemuchina wega.
| Muchina kana Chiitiko | Zviri pakati nepakati (maminitsi makumi matatu) | Simba (maminitsi makumi matatu) | Kubatanidzwa Kwenhengo |
|---|---|---|---|
| Muchina wekukwasva | ~260 cal | ~500 cal | Zvakaderera zvikuru |
| Bhasikoro rakamira | ~260 cal | ~390 macalorie | Zvakaderera zvikuru |
| Zvakaita sedenderedzwa rechiedza | ~324 macalorie | ~432 macalorie | Zvakaderera |
| Kufamba netsoka (3.5 mph) | ~149 macalorie | Hazvina kukwana | Zvakaderera |
| Kumhanya (6 mph) | ~355 macalorie | Hazvina kukwana | Yakakwirira |
Kukosha kwemunhu anorema mapaundi 155 pamaminitsi makumi matatu, zvichibva pachati yemacalorie eHarvard Health Publishing. Mapoka ane simba anoratidza kushanda nesimba kwakasimba.
Cherechedza zvinoratidzwa netafura: kana munhu akashanda nesimba, kukwasva nebhasikoro zvinopisa zvakafanana, asi kana akashanda nesimba, kukwasva kunotungamira nemacalorie angangoita 110 pahafu yeawa.Chikonzero chacho ifizikisi iri nyore, nekuti chikamu chepamusoro chemuviri chinoramba chichishanda mushure mekuneta kwemakumbo, saka kukwasva nesimba kunogona kuchengetedza simba rakawanda kupfuura kurovedza muviri kwemakumbo chete.Macalorie zana negumi ekuwedzera, anodzokororwa katatu kana kana pasvondo, anova macalorie chiuru nemazana mashanu pamwedzi ekushomeka kwemari kubva panguva imwe chete.
Angle yeMutsara: Kukwasva Kunodzivirira Kugaya Kwemuviri Wako Paunenge Uchideredza Masimba
Kuderedza huremu hakusi kungobvisa macalorie chete, nekuti macalorie haasi emuviri chete. Kudya zvisina kunaka kwecardio kunopisa mafuta netsandanyama pamwe chete, uye kurasikirwa netsandanyama kunoderedza metabolism yako yekuzorora, izvo zvinoita kuti kilogiramu inotevera ive yakaoma kupfuura yekupedzisira. Kukwasva kunodzivisa izvozvo nekuti kurovedza muviri kwakazara ne resistance-loaded cardio: stroke yega yega inosundira mutoro chaiwo, uye tsandanyama dzinopindura mutoro nekubata nyama dzadzo.
Inenge 85 muzana yetsandanyama dzemuviri dzinobatanidzwa mukurovedza muviri, izvo zvinoita kuti zvive pedyo nekurovedza muviri nesimba kupfuura kurovedza muviri chete.Makumbo anotyaira, masimbi epakati, kudhonza musana, uye maoko zvinopera, saka muviri unowana chiratidzo chekuchengetedza kuti nyama isaonda ukuwo kushomeka kwemacalorie kuchiita basa rawo pakuchengetedza mafuta. Mukutaura, vakwasvi vanowanzobuda muchikamu chekuderedza uremu vachitaridzika vakasimba pane kuderera, uye kugaya kwavo muviri kunoramba kwakakwira kupfuura zvazvaizoita mushure mekushomeka kumwe chete kwakavakirwa pakufamba wega.
Maonero angu echokwadi, akaumbwa nemakore gumi ekutevera vatengi: iyi ndiyo mukana mukuru wekutyaira chikepe kupfuura treadmill kune vanhu vanorasikirwa nehuremu. Chikero ichi chinogona kufamba nepamwero wakafanana, asi girazi rinotaura nyaya ine mutsa.
Mhedzisiro yeAfterburn: Nei Zvikamu Zvipfupi Zvakaoma Zvichishanda Nenguva Dzose Zviri Nyore
Kurovedza muviri kunopisa macalorie panguva yekurovedza muviri, uye chikamu ichocho chiri nyore kuyera. Chinosuwisa vanhu vazhinji chikamu chinoitika mushure mezvo, apo muviri unobhadhara chikwereti cheokisijeni uye unogadzirisa tsandanyama dzawakangosimbisa. Kupisa uku kunononoka, kunonzi excess post-exercise oxygen consumption (EPOC), kushoma mushure mekukwasva nyore uye kune zvakunoreva mushure menguva pfupi.
Ongororo yakataurwa zvakanyanya naBoutcher (2011) muJournal of Obesityvakagumisa kuti kurovedza muviri kwakasimba nguva nenguva kunokonzeresa kurasikirwa kukuru kwemafuta kupfuura kushanda nguva dzose nemutengo wakaenzana kana kuti wakaderera wesimba rose.Nekuti kushanda nesimba kwenguva pfupi kunoita kuti muviri upinde mudambudziko reokisijeni, mashandiro emuviri anoramba achiwedzera kwemaawa akati wandei mushure mezvo, zvichiwedzera simba rinosvika 6-15 muzana pamari inoshandiswa pachikamu ichi.Pachikamu che400-calories, bhonasi iyoyo i24-60 calories, diki pachikamu chimwe nechimwe asi inowedzera mukati megore rekudzidziswa.
Shanduro inoshanda inosunungura: mutsara wemaminitsi makumi maviri nemana unogona kupfuura mutsara wemaminitsi makumi mana nemashanu uri nyore wekuderedza mafuta. Haudi nguva yakawanda; unoda chinangwa chakawanda munguva yaunayo.
Kupfuura Chikero: Tevedzera Kufambira Mberi Kusinganyepe
Chikero ichi chishandiso chisina kusimba, uye kukwasva kunochidzikisa zvakanyanya, nekuti muviri mumwe chete unogona kuwedzera tsandanyama uye kurasikirwa nemafuta uku nhamba yacho isinganyanyi kufamba. Munhu wese anoda kukwasva kuti aderedze uremu anofanira kutevera zviratidzo zvina zviri nani.
- Nguva yekupatsanurana kwemamita mazana mashanu:chiratidzo chimwe chete chakajeka chekuwedzera kugwinya kwemuviri. Kupatsanuka nekukurumidza panguva imwe chete yekuedza kunoreva kuti injini yakasimba.
- Kutenderera kwechiuno:kuyerwa paguvhu vhiki nevhiki, panguva imwe chete yezuva. Izvi zvinotevera mafuta emukati zviri nani pane chikero.
- Kurova kwemoyo kwakazorora:kutorwa usati wamuka mangwanani ega ega. Kudzikira kwekurova kwe3-8 paminiti mukati memavhiki masere kunoratidza kuchinja kwemwoyo.
- Mifananidzo uye zvipfeko zvakakodzera:girazi nejini rako zviri pachena nezvekuchinja kwemagadzirirwo eganda.
Chimwe chinhu chandinoudza mutengi wese: tanga waongorora zvinhu zvako usati watanga, uye usazviongororazve kwemavhiki maviri. Nhamba dzekutanga dzinofamba zvakanyanya semvura uye mufaro; nyaya yacho inongotanga muvhiki rechitatu.
Mibvunzo Inowanzo bvunzwa Nezve Kuderedza Huremu Muchina Wekukweva
Muchina wekukwasva wakanakira here kuderedza uremu?
Ehe, muchina wekukwasva ndeimwe yemidziyo inoshanda zvikuru yekudzikisa huremu mumba nekuti unobatanidza kushandisa macalorie akawanda nekushanda kwetsandanyama dzemuviri wese uye kusashanda zvakanaka kwemajoini. Munhu anorema mapaundi 155 anopisa macalorie angangoita 260 mumaminitsi makumi matatu ekukwasva zvine mwero uye macalorie angangoita 500 mumaminitsi makumi matatu ekukwasva nesimba. Mhedzisiro ichiripo zvichienderana nekudya uye kugara kwenguva refu kwevhiki.
Makirori mangani anoshandiswa pakutyaira chikepe kwemaminitsi makumi matatu?
Kumunhu ane huremu hwemapaunzi 155, maminetsi makumi matatu ekukwasva zvine mwero anopisa macalorie angangoita 260, nepo maminetsi makumi matatu ekukwasva nesimba achipisa macalorie angangoita 500, sekureva kweHarvard Health Publishing. Vanhu vanorema vanopisa zvakawanda, vanhu vakareruka vanopisa zvishoma. Kuwedzera ma "interval bursts" kunowedzera huwandu hwese hwenguva yakafanana.
Kukwasva vs kutsika treadmill yekuderedza uremu: ndechipi chiri nani?
Zvese zvinoshanda, asi zvishandiso zvakasiyana. Treadmill inogona kuenzana nekupiswa kwemacalorie evaya vanotyaira nekumhanya nekukurumidza, asi inoita kuti mabvi nemakumbo zvishande zvakanyanya. Kutyaira kunopisa macalorie akafanana ukuwo kuchibata muviri wepamusoro nepakati, uye hunhu hwayo husina simba rinoita kuti vanhu vazhinji varovedze kakawanda, izvo zvinowanzoita kuti munhu arambe achitevedzera zvinodiwa kwenguva refu.
Ndinofanira kukwasva kangani kuti ndideredze huremu?
Zvidzidzo zvitatu kusvika zvina pavhiki zvemaminitsi makumi maviri nemashanu kusvika makumi mana chimwe nechimwe chinangwa chinoshanda chekuderedza uremu, nechikamu chimwe chete chakavakirwa panguva dzakasiyana. Vhoriyamu iyi inoita kuti pave nekushomeka kwesimba vhiki rega rega ukuwo ichisiya nguva yakakwana yekupora. Vatangi vanofanira kutanga nezvidzidzo zviviri kusvika zvitatu zvipfupi uye vowedzera kwemavhiki mana.
Sei ndisiri kudzikisa huremu kunyangwe ndichikwasva?
Zvikonzero zvinonyanya kuitika zvinosanganisira kurovedza muviri zviri nyore, kudhonza maoko chete, kusaita maekisesaizi, uye kudya macalorie zvinobvisa kushomeka kwemuviri. Chikamu chimwe chete chemaminitsi makumi matatu chinofukidza macalorie angangoita 260-500, ayo kudya kukuru kunogona kudzima mumaminitsi mashoma. Tevedzera kudya kwacho nemwoyo wese, wedzera simba zvishoma nezvishoma, uye ipa chirongwa ichi kwemavhiki matanhatu kusvika masere.
Kukwasva kunopisa mafuta mudumbu here?
Kukwasva kunopisa mafuta mumuviri wese, uye kuderedza mavara inyaya isingazivikanwe. Nekuti kukwasva kunobata moyo panguva imwe neimwe uye kunoita kuti muviri ushaye macalorie akawanda, kunogona kuderedza mafuta emudumbu nekufamba kwenguva, asi sechikamu chekurasikirwa kwemafuta. Majini ndiwo anosarudza kurongeka kwemafuta munzvimbo dzakasiyana.
Nguva yakareba sei ndisati ndaona mhedzisiro yekukwasva?
Vanhu vazhinji vanoona kutsungirira kuri nani uye makumbo akasimba mukati memavhiki matatu kusvika mana, uye huremu hunoyerwa hunochinja mukati memavhiki matanhatu kusvika masere kana kudya kuchigadziriswawo. Madonhwe ekutanga e1-2 kg mumavhiki maviri ekutanga anowanzova mvura neglycogen, kwete mafuta. Kurasikirwa kwemafuta chaiwo kunosvika pa0.5-1 kg pavhiki.
Mutsetse wekupedzisira:Kukwasva chishandiso chine simba rekuderedza uremu, asi chishandiso, kwete vimbiso. Dzidzisa katatu kusvika kana kana pasvondo, ramba uchidzidzira kanenge kamwe chete, rega makumbo ako akukwevere, uye chengeta kicheni yakatendeseka. Ita izvozvo kwemavhiki gumi nemaviri uye nhamba dzichatevera, pachikero uye mugirazi.
Mareferensi uye Manyuko Ekunze
1. Kuburitswa Kwehutano muHarvard— Macalorie Anopiswa Mumaminitsi makumi matatu Evanhu Vane Zviremu Zvitatu Zvakasiyana
2. Koreji yeMishonga yeMitambo yeAmerica— Muunganidzwa weMabasa Emuviri uye Nhungamiro Dzekurovedza Muviri
3. Boutcher, Chinyorwa cheKufuta (2011)— Kurovedza muviri kwenguva pfupi uye kurasikirwa nemafuta
4. Kiriniki yeMayo— Kurovedza Muviri Uye Kuderedza Huremu: Zvakakwana Zvakadini?
5. Sangano Rinoona nezve Utano Pasi pose— Nhungamiro dzeMaitiro Emuviri eVakuru
Mibvunzo Inowanzo bvunzwa Nezve Maekisesaizi Ebhasikoro Ekurovedza Mwoyo
Chinoongorora kurova kwemoyo chiri pabhasikoro rekurovedza muviri chakarurama zvakadii?
Ma sensor ekubata-bata anowanzo shanduka kubva patambo yechipfuva yeECG ne 8-14 bpm panguva yekufamba nebhasikoro kwenguva refu uye zvimwe panguva dzepakati nepakati, zvichibva pamiedzo yedu yefekitori uye tsvakurudzo yakaburitswa ye optical-sensor. Matanho echipfuva anogara mukati me ±1-3 bpm, nepo ma sensor e optical ari pakati pemaviri aya nenguva inoonekwa yekunonoka. Pakurovedza muviri kwenguva refu, nhamba ye console inoshandisika; pakurovedza muviri kwenguva pfupi haishandiswi.
Sei kuverenga kwekurova kwemoyo webhasikoro rangu kuchisvetuka-svetuka panguva dzakasiyana-siyana?
Masensa ekubata anoona kuyerera kweropa nemumaoko, uye kupeta kwakasimba kunochinja kumanikidzwa kwekubata, nzvimbo yeruoko, uye firimu rekuyedza riri pamapedhi ekubata. Chero chipi zvacho cheizvi chinogona kutyora kana kukanganisa chiratidzo, saka console inogona kuratidza kamwe kamwe 170 bpm panguva yekupora. Tambo yechipfuva inobvisa izvi nekuti inoyera chiratidzo chemagetsi chemoyo zvakananga.
Nzvimbo yekutsva kwemafuta ndeyechokwadi here?
Nzvimbo yekutsva kwemafuta iripo asi vanhu vakawanda havainzwisise. Pa60-70% yekurova kwemoyo kwakanyanya, simba rakawanda rinobva mumafuta, asi macalorie ese paminiti akaderera, saka mafuta akawandisa anowanzo wedzera panguva yekurovedza muviri kwakaoma. Mari inoshandiswa pavhiki yesimba inonyanya kukosha pakuderedza mafuta kupfuura chikamu chinopatsanurwa muchikamu chimwe chete.
Tambo yechipfuva kana kuti mibato yekubata: ndeipi yandinofanira kushandisa?
Shandisa tambo yechipfuva kana uchirovedza muviri nezvikamu zvekurova kwemoyo kana kuti nguva dzekurova kwemoyo, nekuti kurongeka kweECG kunodiwa kuti usiyanise Zone 3 neZone 4. Shandisa ma handlebar grips kana uchida chete rough effort reference panguva yekufamba netsoka uye usingade mimwe michina. Mazhinji emabhasikoro anotenderera anogamuchira chest strap telemetry kuburikidza ne console.
Ndingaverenga sei nzvimbo dzangu dzekudzidzira?
Fungidzira kurova kwemoyo kwakanyanya nezera re220, wobva wawedzera nezvikamu zvenzvimbo: Nzvimbo 1 pa50-60%, Nzvimbo 2 pa60-70%, Nzvimbo 3 pa70-80%, Nzvimbo 4 pa80-90%, uye Nzvimbo 5 pa90-100%. Kuti uwane mhinduro yako, shandisa fomura yeKarvonen, iyo inoongorora kurova kwemoyo uye inochinja miganhu yevanhu vakagwinya.
Sei bhasikoro rangu richiratidza kurova kwemoyo kwakasiyana newachi yangu yekuchenjera?
Midziyo miviri iyi inoshandisa matekinoroji akasiyana uye sampuro panguva dzakasiyana. Ma sensor ekubata nemawachi ekuona zvese zvinoteedzera kufamba kweropa, nepo tambo dzechipfuva chete ndidzo dzinoteedzera chiratidzo chemagetsi, saka panguva yekuchinja kwesimba kuverenga kunogona kusiyana ne10-20 bpm kwemasekonzi akati wandei. Kusiyana kwe5-10 bpm padanho rakatsiga kwakajairika; mipata mikuru inogara iripo inowanzoreva kuti mudziyo mumwe une dambudziko rekubata.
Ndinoda here chinotarisa kurova kwemoyo pabhasikoro rekurovedza muviri?
Kwete, asi zvinobatsira. Kuedza nesimba chete kunogona kuita kuti vatyairi vazhinji vemitambo yekuzvivaraidza varambe vari munzvimbo yakakodzera, uye vanotanga havafanirwe kutarisa nhamba. Chishandiso chekutarisa chinova chinokosha kana wangoronga maekisesaizi munzvimbo dzakasiyana, uchida kutevedza kufambira mberi kwacho, kana kuti uchida kuderedza simba panguva yekurapa mwoyo uchitungamirirwa nachiremba.
Mutsetse wekupedzisira:Chinoongorora kurova kwemoyo chebhasikoro rako rekurovedza muviri chinoona nezvebhazi, kwete chiremba. Shandisa tambo yechipfuva pane chero chinhu chakavakirwa panharaunda, simbisa console nenhamba yekurova kwemoyo usati wavimba nayo, uye yeuka kuti kushanda nesimba nguva dzose kunokunda nhamba dzakakwana nguva dzese.Rudzi rwezvigadzirwa zveTAIKEEinofukidza zvese kubva kumabhasikoro akamira akashongedzwa ne grip kusvika kumamodheru ekutengesa akagadzirwa ne telemetry, saka pane gadziriro chaiyo yekutarisa pabhajeti rega rega.
Mareferensi uye Manyuko Ekunze
1. Koreji yeMishonga yeMitambo yeAmerica— Nhungamiro dzeKuedzwa kweKurovedza Muviri uye Kunyorerwa nachiremba, nzira dzekurova kwemoyo
2. Sangano reMwoyo reAmerica— Chati yeKumhanya Kwemwoyo Yakatarwa uye fungidziro yezera re220-min-age
3. Shcherbina nevamwe, Chinyorwa cheMishonga Yemunhu (2017)— Kururama kwema sensor ekurova kwemoyo akapfekwa paruoko panguva yekurovedza muviri
4. Sangano Rinoona nezve Utano Pasi pose— Mitemo yekurovedza muviri yevakuru
Nguva yekutumira: Nyamavhuvhu-12-2026