5 yog vim li cas vim li cas koj tsis tuaj yeem poob phaus los ntawm kev khiav

Cov txheej txheem:

5 yog vim li cas vim li cas koj tsis tuaj yeem poob phaus los ntawm kev khiav
5 yog vim li cas vim li cas koj tsis tuaj yeem poob phaus los ntawm kev khiav
Anonim

Khiav yog ib qho zoo tshaj plaws kev noj qab haus huv-preserving thiab rog-hlawv kev ua si. Txawm li cas los xij, yog tias koj xav kom poob phaus nrog nws, koj yuav poob siab - tshwj tsis yog koj ua raws li ob peb txoj cai. Lub Huffington Post tau sau dab tsi koj tuaj yeem siv los ua kom koj qhov kev cob qhia zoo dua.

Tsis txhob xyaum tib yam

Koj kuj yuav tsum paub tias kev cob qhia xav tau ntau yam, txwv tsis pub lub cev yuav tau siv los ntawm qhov muab, yog li tom qab ib ntus nws yuav tsis ua tiav. Nws tsis txawv nrog kev khiav: tej zaum koj yuav xav tias yog tias koj khiav ib nrab ib teev ob zaug hauv ib lub lis piam, koj yuav ua tiav qhov kev hloov pauv sai. Qhov no yog ib ntus, tab sis sai li sai tau thaum koj mus txog qib, koj yuav tsum hloov qhov ntev lossis qhov kev kawm zoo: piv txwv li, koj tuaj yeem koom nrog kev cob qhia me me, lossis qee zaum xaiv qhov chaw nyuaj dua (e.g.khiav nce toj). Los ntawm kev ua qhov no, koj tuaj yeem hlawv ntau calories thiab ua kom koj cov metabolism. Raws li kev tshawb fawb yav dhau los los ntawm University of Tampa, kev poob phaus tsuas yog ua tiav thaum pib, thawj lub lis piam, los ntawm kev khiav rau 45 feeb ntawm qhov nrawm. Thiab yog vim li cas rau qhov no? Hauv luv, approx. nyob rau hauv ib lub lis piam koj cov metabolism yuav tau siv rau tag nrho cov no thiab hloov mus rau ib tug tshiab theem, yog li tom qab ntawd koj tsis tas yuav ua hauj lwm nyuaj heev rau hlawv rog. Qhov teeb meem loj tshaj plaws nrog kev ua haujlwm tsis tu ncua, nruab nrab-siv yog tias koj hlawv calories thaum koj tawm hws. Yog li yog tias koj twb tau hloov mus rau qhov kev cob qhia, koj yuav tawm hws tsawg dua thiab yog li poob phaus. Tias yog vim li cas ntau tus neeg pom zoo tias yog tias koj xav poob ntiv tes, nws yog qhov zoo dua los suav nrog kev qhia hnyav, vim nws yuam lub cev kom nce cov metabolism, vim tias qhov no, kev raug mob me me tshwm sim hauv cov leeg uas yuav tsum tau kho - uas yog lub zog. xav tau.

Tsis txhob nce qhov deb, tab sis qhov kev siv zog

Txhua yam kev ua kis las koj ua, yog tias koj xav kom poob phaus, qhov tseem ceeb tshaj plaws yog hloov pauv mus rau lub sijhawm thiab cob qhia nrog kev siv zog ntau dua. Hmoov tsis zoo, ntau tus neeg ua yuam kev ntawm kev ua si nrog lub sijhawm: lawv pib nrog, hais, 10 feeb, tom qab ntawd thaum lawv siv rau nws, lawv nce nws, piv txwv li lub sijhawm khiav. Txawm hais tias qhov no kuj zoo heev rau kev txhim kho kev ua siab ntev, yog tias koj xav hlawv rog, nws yuav tsis txaus. Hauv kev tshawb fawb los ntawm University of Western Ontario, lawv piv nyuaj tab sis luv luv kev kawm nrog ntev dua tab sis tsis tshua muaj zog cardio. Ib pawg sprinted 4-6 zaug rau 30 vib nas this, thaum cov tswv cuab ntawm lwm tus ua cardio rau 30-60 feeb. Qhov tshwm sim? Cov neeg koom yav dhau los tau hlawv ob zaug ntau dua li rog, vim qhov kev hloov pauv zoo sib xws tau tshwm sim hauv lawv lub cev xws li thaum nqa qhov hnyav. Qhov no yog vim lub cev xav tau rov qab nws lub zog, uas nws yuav tsum hloov lactic acid rau hauv qabzib, vim qhov no rov pib dua cov tshuaj hormones hauv cov ntshav tom qab kev kawm hnyav. Tag nrho cov no txhais tau hais tias lub cev ua kom nws tus kheej ntau dua, yog li nws yuav tsum hlawv ntau calories thiaj li muaj roj txaus rau cov txheej txheem.

Duab
Duab

Tsis txhob tsom mus hlawv calories

Ib qho kev xav tsis zoo tshaj plaws yog qhov koj hlawv calories feem ntau thaum lub sijhawm ua haujlwm - thaum ua haujlwm ntawm lub cev lub luag haujlwm, pw tsaug zog, noj mov, sawv, thiab lwm yam. kuj los nrog qhov no. Piv nrog rau cov no, dab tsi tshwm sim thaum kis las yuav luag tsis muaj dab tsi. Tau kawg, qhov no tsis tau txhais hais tias txij no mus koj yuav tsum rot ntawm lub rooj zaum, vim nws tsis muaj teeb meem li cas: tau kawg, kev txav mus los muaj ntau yam zoo. Txawm li cas los xij, nws yog ib qho tseem ceeb kom paub tias yam koj cob qhia cuam tshuam dab tsi yuav tshwm sim hauv koj lub cev sab nraum lub gym. Piv txwv li, khiav hlawv calories, tab sis sprinting thiab weightlifting cuam tshuam cov leeg nqaij. Thiab qhov no yog qhov tseem ceeb vim tias cov leeg nqaij ntau hauv lub cev, lub cev muaj roj ntau yuav tsum tau hlawv txhua hnub kom lub cev "ua haujlwm".

sim ua lwm yam kev ua haujlwm cardio

Yog tias koj yog tus kiv cua ntawm qeeb qeeb, yooj yim ntawm kev tawm dag zog, peb yuav tsum ua rau koj tu siab: yog tias koj tsuas ua tej yam zoo li no, koj yuav tsis hnov qhov hloov pauv tom qab ib ntus, vim tias hom kev txav no tiv thaiv cov leeg. lub tsev. Yog li ntawd nws tsim nyog suav nrog qhov luv luv tab sis muaj zog dua, piv txwv li kev caij tsheb kauj vab.

Ceev faj nrog overtraining

Txawm hais tias kev tawm dag zog yog ib feem tseem ceeb ntawm lub neej noj qab haus huv (nws yuav tsum yog) thiab yog li, tseem ceeb heev, nws tseem yog hom kev ntxhov siab rau lub cev. Qhov no cuam tshuam cov tshuaj hormones, uas nyob rau hauv lem cuam tshuam rau lub cev rog. Tej zaum koj yuav paub tias thaum koj tawm dag zog, cortisol raug tso tawm, qhov teeb meem yog tias yog tias muaj ntau dhau, nws tuaj yeem ua rau insulin tsis kam, thiab qhov no - ntxiv rau qhov ua ntej rau ntshav qab zib - kuj tuaj yeem ua rau muaj mob ntshav qab zib. ntau dua cov rog, tshwj xeeb tshaj yog nyob ib ncig ntawm lub plab. Raws li kev tshawb fawb luam tawm nyob rau hauv phau ntawv Journal Hormone Research, qhov no yog vim li cas cov neeg taug kev mus deb tau nce mus tas li nce qib cortisol, uas tuaj yeem ua rau mob, mob plab, teeb meem thyroid thiab rog.

Thiab ntau npaum li cas yog qhov kev tawm dag zog zoo tshaj plaws? Yog tias koj ua cardio rau ib teev hauv ib hnub, qhov ntau tshaj qhov txaus - tab sis tsis txhob hnov qab tias kev siv zog kuj tseem ceeb thaum hlawv rog!

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