Ukuzivocavoca Okushisa Amakhalori angama-30 ngemizuzu engama-500 - Ukuncipha Kwesisindo Kuqinisekisiwe

Ungakwazi yini ukushisa ama-calories angu-500 ngosuku? Kudingeka isisindo esingakanani ukushisa ama-calories angu-500 ngosuku? Kunemibuzo eminingi ezingqondweni zalabo abafuna ukunciphisa umzimba. Yingakho ngibhale kulesi sihloko "Yiziphi izivivinyo ezishisa amakholori angu-30 ngemizuzu engu-500?" Ngizokhuluma ngakho. 

Kunomthetho olula wokwehlisa isisindo. Ukudla amakhalori ambalwa noma ukudala ukushoda kwekhalori ngokuhamba. ukudla ukuze ulahlekelwe isisindo Nakuba kubaluleke kakhulu, ukulinganisa nemidlalo kuzosiza ukuzuza imiphumela ephumelelayo. 

Ukuze ulahlekelwe ikhilogremu eyodwa yamafutha omzimba, kuyadingeka ukushisa amakholori angu-7000. Ezemidlalo noma izivivinyo ezishisa ama-calories angu-500 ngosuku Uma ukwenza, udala ukushoda kwekhalori engu-500×7=3500. Lokhu kukuvumela ukuthi ulahlekelwe isigamu sekhilo ngesonto kanye nama-2 kilos ngenyanga.

Yebo, ngosuku Ukuzivocavoca okushisa ama-calories angu-500 Kwenzekani uma uyenza futhi udle ama-calories angu-500 ngaphansi? Bese kuba khona ukushoda kwekhalori yama-calories ayi-1000 ngosuku. Ngakho-ke, uzoshisa ama-calories angu-1000×7=7000 ngesonto. Ngakho-ke, ungalahlekelwa yi-1 kilos ngesonto nama-4 kilos ngenyanga.

Manje ake sikhulume "ngokuzivocavoca okushisa ama-calories angu-500 ngesigamu sehora". Uma wenza lezi zivivinyo nsuku zonke, uzolahlekelwa amakhilogremu ama-2 ngenyanga. Uma wenza izivivinyo futhi udle ama-calories angu-500 ngaphansi ngosuku, ungalahlekelwa amakhilogremu angu-4 ngenyanga. Ngicabanga ukuthi uzolahlekelwa isisindo kokubili unempilo futhi uphile kahle. Njengoba uzoncipha ngokuzivocavoca, ngeke ube nenkinga njengokuhlehla.

Yiziphi izivivinyo ezishisa ama-calories angu-30 ngemizuzu engama-500?

• HIIT noma high-intensity ukuqeqeshwa isikhawu Izivivinyo ezishisa ama-calories angu-30 ngemizuzu engama-500ungomunye wabo. Uyaqhubeka nokushisa amafutha ngisho nangemva kokuzivocavoca.
• I-Zumba noma umdanso uwukuzivocavoca kwalabo abafuna ukuzijabulisa ngenkathi behlisa isisindo. Ngokuya ngokuqina kokuzivocavoca, ungashisa amakholori angama-400-500 ngesigamu sehora.
• I-Kickboxing ithuthukisa ukuqina komzimba, ukubekezela, ibhalansi nokuhamba. Ngesikhathi esifanayo ukuzivocavoca okushisa ama-calories angu-500 ngesigamu sehoraIma.
• Ukubhukuda Kungumsebenzi oqinisa umzimba ngenkathi ushisa amafutha. Imizuzu engu-30 yokubhukuda okusheshayo (i-freestyle) ishisa cishe ama-calories angu-445.
• ukugijima Kungumsebenzi we-cardio osebenza kahle kuwo wonke umzimba. Ngokuya ngesisindo somzimba, ibanga, isivinini kanye nobude besikhathi, uzoshisa amakhalori angaphezu kuka-500 ngesigamu sehora. Kuyasiza futhi ukuqinisa imisipha yomlenze.
• Phakamisa izinsimbe ezisindayoKungenye yezivivinyo eziphumelela kakhulu zokwakha izicubu ezithambile. Ishisa ama-calories angu-500 ngosuku. Ngakho, uzoba nomzimba omncane futhi ofanele.
• Intambo yokweqa, okuwumsebenzi wokufudumala, ikuvumela ukuthi ushise ama-calories angu-500 ngesigamu sehora uma kwenziwa ngamandla.
• imizuzu engama-30 ukuhamba ngebhayisikili Ishisa cishe ama-calories angu-460.

• Ukugwedla kuqinisa umhlane, amahlombe, isifuba nezingalo ngesigamu sehora. Izivivinyo ezishisa ama-calories angu-500ivela.
• Imidlalo yangaphandle efana ne-skiing, i-skating, ibhola lezinyawo, i-basketball, i-badminton, ithenisi, Ishisa ama-calories angu-30 ngemizuzu engu-500.
• Izitebhisi ezikhuphukayo azishisi amakholori angama-500 wamafutha ngesigamu sehora, kodwa futhi kuqinisa imisipha yomlenze. Isebenza amaphaphu, inhliziyo, imisipha namathambo. 

ezibalwe ngenhla Izivivinyo ezishisa ama-calories angu-30 ngemizuzu engama-500 I-HIIT iyisishisi sekhalori esisheshayo phakathi kwakho konke. Ukuqeqeshwa kwesikhashana okuphezulu kukuvumela ukuthi uqhubeke ushisa ama-calories hhayi nje ngesikhathi sokuzivocavoca kodwa nangemva kwalokho. Nge-HIIT, ulahlekelwa amafutha amaningi ngesikhathi esifushane.

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