Ukuba uyabaleka / uhamba ngee-4 KMs ngosuku, ubuninzi uya kuthatha malunga 30-35 imizuzu. Oko kuya kutshisa malunga nama-200 eekhalori ezinetha ngosuku. Ukunciphisa i-5 Kgs kufuneka utshise i-5 × 7700 calories = 38500 calories. Oku kuya kuthatha 38500/200 = 192 iintsuku.
Ngokufanayo, zingaphi iikhalori endizitshisayo xa ndihamba nge-4km? Ubunzima bakho kunye nomgama owuhambayo zizinto ezinkulu kwiikhalori ozitshisayo xa uhamba. Umgaqo wobhontsi kukuba malunga Iikhalori ezili-100 ngemayile zitshiswe a I-180-pound umntu kunye neekhalori ezingama-65 ngekhilomitha nganye zitshiswe kumntu we-120-pound.
Ndingawanciphisa njani amanqatha esisu sam? Iingcebiso ezi-19 eziSebenzayo zokuphulukana ne-Belly Fat (ixhaswa yiSayensi)
- Yitya ifayibha eninzi enyibilikayo. …
- Gwema ukutya okuqulethe amafutha. …
- Musa ukusela kakhulu utywala. …
- Yitya ukutya okuneprotein ephezulu. …
- Ukunciphisa amanqanaba oxinzelelo. …
- Musa ukutya ukutya okuninzi okuneswekile. …
- Yenza umthambo we-aerobic (cardio)…
- Sika umva kwiikhabhathi - ngakumbi iikhabhathi ezisulungekisiweyo.
Zingaphi iikhilomitha endizihambayo ngosuku ukuze ndilahlekelwe ngamafutha esisu? Enyanisweni, ukuhamba ngeekhilomitha (1.6 km) kutshisa malunga neekhalori ze-100, kuxhomekeke kwisini sakho kunye nobunzima ( 11 ). Olunye uphononongo lulinganise inani leekhalori zabantu abakwizinga eliphakathi lokomelela abatshileyo emva kokuhamba ngesantya esikhawulezayo seemayile ezi-3.2 (5 km) ngeyure okanye ukubaleka ngesantya se-6 mph malunga nemayile.
Okwesibini Zingaphi iikhilomitha zohambo lwemizuzu engama-40? Iyamangalisa indlela onokuthi uhambe ngayo kwimizuzu engama-40 yokuhamba kwexesha. Uya kuhamba Iikhilomitha ezili-4 kwimizuzu engama-40 kwisantya esiphakathi seemitha ezili-100 ngomzuzu.
Ngaba ukuhamba i-4 km ngemizuzu eyi-40 kulungile?
Uya kuhamba iikhilomitha ezi-4 ngemizuzu engama-40 ngemoto isantya esiphakathi kweemitha ezili-100 ngomzuzu. Nakuphi na ukunyuka kwexesha lokuhamba kusebenzisa amandla amaninzi okutya, kwandisa ilahleko yakho yobunzima bomzimba, kwaye kwakha amandla, ngakumbi ukuba uphuma kwindlela edibeneyo kwaye uhambe unyuka kwaye uhla kwezinye iinduli.
ke Zingaphi iikg ezinokuncitshiswa ngenyanga ngokuhamba? Ukuhamba rhoqo kunokukunceda wehle malunga nekhilogram ngeveki, ngokweNational Heart, Lung and Blood Institute. Oku kuguqulela malunga 7 kg kwiinyanga ezimbini. Xa ucinga ukuba unobunzima obumalunga ne-70 kg, uhamba malunga nemizuzu engama-30, unokutshisa phantse iikhalori ezingama-300 ngeyure.
Zingaphi iikhalori ezitshisiweyo zihamba imizuzu engama-45? Ukuhamba ngokukhawuleza kwemizuzu engama-40 ukuya kuma-45 kunokutshisa malunga 300 calories, kuxhomekeke kubungakanani bobunzima bakho. Ngelo xesha, umntu oqhelekileyo weeponti ezili-150 ohamba yonke imihla unokuphulukana neponti engaphezulu kweeveki ezimbini. "Ayizukuthatha umntu ukusuka kwi-350 yeeponti ukuya kwi-120 yeeponti," utshilo u-Hill.
Yintoni ebangela isisu esikhulu kubantu ababhinqileyo?
Ukuba utya kakhulu kwaye usebenzise kancinci kakhulu, unokuthwala ubunzima obuninzi-kubandakanywa i-fatly fat. Kwakhona, ubunzima bakho bemisipha bunokuncipha kancinci ngokukhula, ngelixa amanqatha enyuka.
Loluphi uhlobo lomthambo otshisa amanqatha amaninzi? Ubaleko nguwo ophumeleleyo kwiikhalori ezininzi ezitshisiweyo ngeyure. Ukuhamba ngebhayisikili, ukugijima, kunye nokubhukuda ziindlela ezintle kakhulu. Ukuzivocavoca nge-HIIT kukwalungele ukutshisa iikhalori. Emva kokuzilolonga nge-HIIT, umzimba wakho uya kuqhubeka utshisa iikhalori ukuya kuthi ga kwiiyure ezingama-24.
Kutheni izisu zabasetyhini ziphuma ngaphandle?
Oonobangela abaqhelekileyo zezi igesi evalelweyo okanye ukutya kakhulu ngexesha elifutshane. Uvakalelo lwe-bloating lungabangela ukugqithiswa kwesisu, okubonakalayo ukuvuvukala okanye ukwandiswa kwesisu sakho.
Ngaba kungcono ukuhamba ngokukhawuleza okanye ixesha elide? Abahamba kancinci baphila ubomi obufutshane
Olunye uphononongo, olwenziwa ngabaphandi kwiYunivesithi yaseSydney epapashwe kwiBritish Journal of Sports Medicine, yafumanisa ukuba ngokukhawuleza umntu uhamba nge-avareji, iyancipha ingozi yokufa nokufa okubangelwa sisifo sentliziyo.
Ngaba amanzi okusela ayakunceda ukunciphisa umzimba?
Amanzi anokunceda ngokwenene ukunciphisa umzimba. I-100% ikhululekile, ikunceda utshise iikhalori ezingaphezulu kwaye unokucinezela ukutya kwakho xa usitya ngaphambi kokutya. Izibonelelo zikhulu ngakumbi xa utshintsha iziselo ezineswekile ngamanzi. Yindlela elula yokunciphisa iswekile kunye neekhalori.
Kwenzeka ntoni xa uhamba iyure e-1 yonke imihla?
Ukuhamba iyure enye ngosuku uyakwazi kukunceda utshise iikhalori kwaye, emva koko, unciphise umzimba. Kwisifundo esinye, i-11 yabasetyhini abanobunzima obulinganiselweyo baphulukana nomndilili we-17 yeekhilogram (7.7 kg), okanye i-10% yesisindo sokuqala somzimba, emva kweenyanga ezi-6 zokuhamba imihla ngemihla ngokukhawuleza (3).
Ngaba ukuhamba nge-3.5 km ngosuku kulungile? Isantya esidla ngokucetyiswa ngaso sisantya esiguqulela ku malunga Amanyathelo angama-90-110 ngomzuzu okanye 4-5 km / ngeyure. Nciphisa isantya xa ukufumanisa kunzima ukuphefumla lula; kungcono uhambe kancinci ucothe kunokuba ukhawuleze kakhulu.
Ingaba i-5 km ithatha ixesha elingakanani ukuhamba ngeenyawo? Iikhilomitha ezintlanu zilingana neemayile ezi-3.1. Ngesantya esiqhelekileyo sokuhamba, ungangena kuyo imizuzu 45. Ukuba uhamba kancinci, ungathatha imizuzu engama-60 okanye nangaphezulu. Xa ukhetha umsitho we-5K, qiniseka ukuba wamkela abahambahambayo kwaye unexesha elide ngokwaneleyo ukuze ukwazi ukugqiba kakuhle.
Ingaba i-4km yokuhamba ngemizuzu engama-40 ilungile?
Uphononongo lwangaphambili lubonise ukuba ukuhamba ubuncinane imizuzu ye-40 ngamaxesha amaninzi ngeveki kunceda ukunciphisa umngcipheko wokungaphumeleli kwentliziyo phantse i-25% phakathi kwabasetyhini abasemva kokuya exesheni. Ukuhamba ngokukhawuleza kuluncedo kwintliziyo njengoko kuphucula impilo ye-artery, kunye nesifo senhliziyo kubantu abanesifo seswekile.
Ngaba ukuhamba i-5km yonke imihla kulungile? 5km ngosuku malunga 10k amanyathelo ngosuku apho utshisa i-400-600 calories ngosuku ngoko yenze iveki kwaye uya kuphulukana neponti yamafutha ukuba ukwintsilelo yekhalori kwaye .. Iingcebiso ezili-10 zokunciphisa umzimba kwaye uzigcine kakuhle. … Ukuhamba imizuzu engama-30 kuthatha umgama oyi-2.0 ukuya kwi-2.5 km kwaye kutshisa malunga ne-125 calories (520 kiloJoules).
Ndingalahla njani amanqatha esisu sam?
Iingcebiso ezi-19 eziSebenzayo zokuphulukana ne-Belly Fat (ixhaswa yiSayensi)
- Yitya ifayibha eninzi enyibilikayo. …
- Gwema ukutya okuqulethe amafutha. …
- Musa ukusela kakhulu utywala. …
- Yitya ukutya okuneprotein ephezulu. …
- Ukunciphisa amanqanaba oxinzelelo. …
- Musa ukutya ukutya okuninzi okuneswekile. …
- Yenza umthambo we-aerobic (cardio)…
- Sika umva kwiikhabhathi - ngakumbi iikhabhathi ezisulungekisiweyo.
Ngaba unganciphisa umzimba ngokusela amanzi? Amanzi anokunceda ngokwenene ukunciphisa umzimba. I-100% ikhululekile, ikunceda utshise iikhalori ezingaphezulu kwaye unokucinezela ukutya kwakho xa usitya ngaphambi kokutya. Izibonelelo zikhulu ngakumbi xa utshintsha iziselo ezineswekile ngamanzi. Yindlela elula yokunciphisa iswekile kunye neekhalori.
Nguwuphi umgama olungileyo onokuhamba kuwo yonke imihla?
Ukuhamba luhlobo lwempembelelo ephantsi, ukuqina okuphakathi okunoluhlu lweenzuzo zempilo kunye neengozi ezimbalwa. Ngenxa yoko, i-CDC icebisa ukuba uninzi lwabantu abadala lujolise amanyathelo angama-10,000 ngosuku. Kubantu abaninzi, le nto ilingana neekhilomitha ezimalunga ne-8, okanye 5 eekhilomitha.
Ngaba ungangena kwimilo ngokuhamba nje? Uninzi lwabantu abadala aluwenzi ngokwaneleyo umthambo, kodwa ukuba sempilweni kunentabalala yeenzuzo zempilo yengqondo neyomzimba. … Ngandlel’ ithile, ukuhamba ngowona mthambo ugqibeleleyo, njengoko ufikeleleka, kulula, kwaye usimahla. Ngokuhamba nje imizuzu engama-30 ngosuku, unokuyiguqula kakhulu impilo yakho.
Loluphi uhlobo lomthambo olutshisa iikhalori ezininzi kwimizuzu engama-30?
Ubaleko nokuba ngesantya esicothayo utshisa iikhalori ezininzi kangangemizuzu engama-30. Ngokomyinge, ukubaleka kutshisa phakathi kwe-10.8 ukuya kwi-16 yeekhalori ngomzuzu kwaye ukuyibeka phezulu kuluhlu lokuzilolonga olutshisa ezona calories. Ukunyusa i-calorie evuthayo, yongeza ukuqina okanye udibanise kwizithuba ze-sprint.
Nguwuphi umthambo otshisa uninzi lweekhalori? Ubaleko nguwo ophumeleleyo kwiikhalori ezininzi ezitshisiweyo ngeyure. Ukuhamba ngebhayisikili, ukugijima, kunye nokubhukuda ziindlela ezintle kakhulu. Ukuzivocavoca nge-HIIT kukwalungele ukutshisa iikhalori. Emva kokuzilolonga nge-HIIT, umzimba wakho uya kuqhubeka utshisa iikhalori ukuya kuthi ga kwiiyure ezingama-24.