He aha kāu e maopopo ai e pili ana i ka hoʻoikaika kino a me ka calorie-Burn

Anter

• Nā mea e hoʻoholo ai i ka nui o ka ikehu āu e hoʻohana ai
• ʻAʻole wale nā ​​ana o nā lilo ikehu
• ʻO ka ʻoiaʻiʻo a me ka fiction ma ka hoʻoikaika kino a me nā Calories
• Kaʻao # 1. ʻO ka mile i kēlā me kēia mile, ka holo a me ka hele wāwae e puhi i ka nui o nā calories.
• Kaao #2. Hoʻomaʻamaʻa nā hana hoʻoikaika haʻahaʻa i nā calorie hou aku
• Kaʻao # 3. ʻAʻole hiki iā ʻoe ke hilinaʻi i kēlā mau helu ma ka treadmill.
• Kaʻao # 4. Puhi hou ʻoe i ke anuanu.
• Kaʻao # 4. ʻOi aku ka maikaʻi o nā hana kuni wela kiʻekiʻe.
• Nā hana i maʻa maʻamau i nā punaewele he nui
• 400 a 500+ Kalepona i kēlā me kēia Hora
• 300 i 400 Calories Per Hora
• 150 a 300 Kaloriu i kēlā me kēia Hora
• Nānā no

ʻO nā mea mua ma mua: ʻaʻole wale ke kuni ʻana i nā calories i kou manaʻo ke hoʻoikaika a hana paha ʻoe i kekahi neʻe āu e leʻaleʻa ai. E ʻike i nā kumu e hana nui ʻaʻole wale e pili ana i nā calorie i ka vs. nā calories i waho, a hoʻohiki mākou e hauʻoli ʻoe a māʻona i kāu "hoʻomaʻamaʻa" i ka hopena.

I kēia manawa, inā ʻoe hoihoi i ka hoʻoikaika kino a me ka hōʻā ʻana i ka calorie no kēlā me kēia pahuhopu olakino a olakino hoʻi, pono nō ia i kēlā. Ma hope o nā mea a pau, inā ʻaʻole ʻoe i ʻike i ka nui o nā calorie āu e puhi nei, ʻaʻole ʻoe maopopo i ke ʻano o ka meaʻai e hoʻopiha ai i nā hana paʻakikī.

He mea kupaianaha paha ia akā ʻo ka hana HIIT e hōʻeha maikaʻi loa a haʻalele i kou pālule i pulu i ka hou ʻaʻole wale ia ka manawa e puhi ai ʻoe i nā calorie. Ke noho nei ʻoe ma aneʻi e heluhelu ana i kēia ʻatikala, ke puhi nei ʻoe ma kahi o hoʻokahi calorie i kēlā me kēia minuke. Hoʻonui kēia helu i kēlā me kēia manawa kū, hele wāwae, a holo paha e hopu i ke kelepona no ka mea e pono ana kou kino i ka ikaika e hoʻopau i ka hana.

ʻO ka pilikia: Maʻalahi e hoʻonui i ka nui o nā calorie āu e kuni nei, keu hoʻi inā ʻaʻole ʻoe e paʻa i kāu mea huli 24/7. I loko o kahi haʻawina liʻiliʻi o ka hana maʻamau, ka nui o ke kaumaha o ke kanaka, ua ʻike nā kānaka noiʻi ua hoʻonui nui ka poʻe komo i kā lākou lilo ikehu (ʻo ia hoʻi nā calorie i puhi ʻia) i ka wā hoʻoikaika kino e ʻekolu a ʻehā paha pā. (Pili: ʻEhia mau calori āu e * ʻOiaʻiʻo * ʻAi?)

A ʻo ka manaʻo pololei o ka hoʻolilo ikehu ka mea nui inā e hoʻāʻo nei ʻoe e lilo i ka paona, ʻoiai e lilo ana i hoʻokahi paona no kēlā me kēia 3,500 calories āu e hoʻomālamalama nei ma luna o kāu hana maʻamau o kēlā me kēia pule. I mea e kōkua ai iā ʻoe e hoʻokō i kāu mau pahuhopu olakino, e heluhelu ma nā kikoʻī nitty-gritty āpau e pili ana i nā calori a me nā hana e puhi ai i ka nui o nā calories.

Nā mea e hoʻoholo ai i ka nui o ka ikehu āu e hoʻohana ai

ʻO ka noho ola ʻana ka nui o ka ikehu. ʻO kāu basal metabolic rate (BMR) -ʻo ka hanuʻana, ka uila, a me ka noʻonoʻo āu e hana nei i kēlā me kēia lā - e hoʻohana i kahi 60 a 70 pakeneka o kāu mau calorie i kēlā me kēia lā. No ke kuhi ʻana i kāu BMR, e hāhai i kēia ʻano maʻalahi: kou kaupaona (i nā paona) /2.2 X 24.

ʻOiai he genetic kāu BMR, ʻaʻole ia i hoʻonohonoho ʻia i ka pōhaku, ʻo ia hoʻi hiki iā ʻoe ke puhi i nā calorie hou aʻe me nā loli liʻiliʻi. (E hoʻāʻo i kēia mau hana maʻalahi e puhi aku i nā calorie i loko o ka lā.)

• Hana i nā mākala: I ka maha, puhi ka ʻiʻo i ka nui o nā calorie ma mua o nā mea momona. Hiki i ka hoʻomaʻamaʻa ikaika maʻamau ke hoʻoikaika i kāu metabolism 7 a 10 pakeneka--ma kahi o 100 calories i ka lā.
• Hanai i ke ahi: Hiki i ka ʻai ʻana o kekahi mau calorie ke hoʻi i hope no ka mea e lilo ana paha ʻoe i ka metabolism e hoʻohoihoi hou i nāʻiʻo momona, ʻaʻole momona. Paipai nā loea i ka hoʻēmi ʻana i kāu lawe ʻana i kēlā me kēia lā e ka nui o nā kālani he 1000 mai ka mea āu e pono ai e mālama i kou kaupaona. No ka hapanui o nā wahine, ʻo ia hoʻi ʻaʻole e ʻūlū ma lalo ma kahi o 1,100 calories i ka lā.
• Nanea i kahi lepa: Hiki i ke kofe ke kope ke lilo i ka booster metabolism, e like me ke kī ʻōmaʻomaʻo. ʻAʻole hopena ka hopena — he mau kalori wale nō i kēlā me kēia lā — akā hoʻopili ʻia kēlā me kēia liʻiliʻi.

ʻAʻole wale nā ​​ana o nā lilo ikehu

Ana nā kānaka ʻepekema i ka ikaika o ka hoʻoikaika kino ma nā MET (metabolic equivalents), me hoʻokahi MET i wehewehe ʻia ʻo ia ka ikehu e pono ai ke noho mālie. Ke hana ikaika nei nā hana ʻoi loa e puhi aku i ʻekolu a ʻeono mau manawa i ka nui o ka ikehu i kēlā me kēia minuke e like me ʻoe ke noho ʻoe, akā nā hoʻomaʻamaʻa me 3 a 6 METs. TL; DR: ʻoi aku ka ikaika o kāu hana, ʻo ka nui o ka ikehu e puhi ʻoe i kēlā me kēia minuke, a ʻo ke kiʻekiʻe ʻo ka MET. (Eia kahi kumu e makemake ai ʻoe e hoʻōki i ka helu ʻana i nā calorie.)

"No ke kaupaona ʻana a me ke olakino olakino, pono ʻoe e hana i nā hana ma kahi o ʻekolu mau MET o ka hola - lawa e kuni ma kahi o 200 mau calorie i ka hola-ʻo ka hapa nui o nā lā o ka pule," wahi a Barbara Ainsworth, Ph.D., MPH, he polofesa ma ke Kulanui ʻo Arizona State nāna i kōkua i ka hoʻomohala ʻana i ka Compendium o ka Hana Kino, kahi waihona kalori piha i ke ahi. Ma ke ʻano he kaulike, piʻi aʻe kou ikaika MET iā ʻoe:

• Neʻe i kou mau mākala: ʻO kāu ʻiʻo lean kou mīkini; ʻo ka nui o kāu hoʻohana ʻana, ʻo ka nui o ka wahie āu e kuni ai.
• Huki i kou kaumaha iho: ʻO nā hana kū i luna e like me ka holo ʻana e kuni i nā mea ʻoi aku ka nui ma kahi kiʻekiʻe ma mua o nā mea i kākoʻo ʻia i kou kaupaona, e like me ke kaʻa kaʻa. ʻO ke kālepa: Hiki iā ʻoe ke hana maʻamau i ka hana noho i lalo e hana i ka ʻokoʻa.
• E hana ʻoi aku ka ikaika: ʻO kahi meaʻauʻau ikaika i kuni i nā mea ʻoi aku ka nui ma mua o ka hoe hone o kekahi, e hele ana i uka e hoʻohana i ka ikehu ma mua o ka hele ʻana i nā ala hele pālahalaha, a ʻo ka hele wikiwiki ʻana kahi ala surefire e hoʻohuli i ka lama.

ʻO ka ʻoiaʻiʻo a me ka fiction ma ka hoʻoikaika kino a me nā Calories

Kaʻao # 1. ʻO ka mile i kēlā me kēia mile, ka holo a me ka hele wāwae e puhi i ka nui o nā calories.

ʻAʻole kokoke loa. "ʻOi aku ka ikaika o ka holo ʻana ma muli o ka lele ʻana i ka honua me kēlā me kēia neʻe ʻana," wahi a David Swain, Ph.D., he polofesa ʻepekema hoʻoikaika kino a me ka luna o ka Wellness Institute and Research Center ma Old Dominion University ma Norfolk, Virginia. I kēlā me kēia mile, puhi ke ahi i ka holo ʻana ma kahi o ʻelua mau manawa o ka nui o nā calorie.

Kaao #2. Hoʻomaʻamaʻa nā hana hoʻoikaika haʻahaʻa i nā calorie hou aku

Ke hiki mai i kēia mau hoʻomaʻamaʻa e puhi i ka nui o nā calorie, ʻaʻole lanakila ka lohi a paʻa i ka heihei. "Manaʻo nā wahine e hoʻomāmā i ka momona mai kā lākou pūhaka. ʻAʻole ia ka hihia," i ʻōlelo ʻo Annette Lang, he mea hoʻomaʻamaʻa pilikino ma New York City a nona ka Annette Lang Education Systems. "Inā ʻoe e hana maʻalahi no 15 mau minuke a puhi i 100 calories, 75 pakeneka mai ka momona. ʻo ka nui a ʻelua hoʻi o ka nui o nā calorie. " (Pili: Pehea e puhi ai i 500 Calories i 30 mau minuke)

Kaʻao # 3. ʻAʻole hiki iā ʻoe ke hilinaʻi i kēlā mau helu ma ka treadmill.

I nā makahiki i hala aku nei, ua hōʻike ʻia nā mea hōʻikeʻike calorie-burn ma kekahi mau mīkini hale haʻuki kaulana e kaulana pololei ʻole. "I kēia mau lā, hana lākou i kahi hana maikaʻi loa, keu hoʻi inā ʻoe e papahana i kou kaupaona," wahi a ka mea noiʻi metabolism ʻo Gary Hunter, Ph.D., o ke Kulanui o Alabama ma Birmingham.

Kaʻao # 4. Puhi hou ʻoe i ke anuanu.

He ʻoiaʻiʻo e hoʻopau ʻoe i nā calorie ke haʻalulu ʻoe. Akā i ka manawa e hoʻomehana ai i kāu hana, ʻaʻole ʻoe e hoʻohana i ka ikehu hou no ka mea anuanu ma waho. ʻO ia ka manaʻo ʻaʻole ʻoe e ʻike i kahi hele anuanu a wikiwiki hoʻi i ka papa inoa o nā hoʻomaʻamaʻa e puhi i ka nui o nā calorie. (Akā hiki anei i ke kau ke hoʻololi i ka nui o nā calorie āu e puhi ai?)

Kaʻao # 4. ʻOi aku ka maikaʻi o nā hana kuni wela kiʻekiʻe.

"No nā wahine he nui, ʻo ka mea i ʻoi aku ka wela ka hana a lākou e hiki ai ke mālama no ka manawa lōʻihi, e like me ka hele wāwae ʻana i ka mana, ka hele wāwae, a i ʻole ka paikikala ʻana," wahi a Ainsworth.

Nā hana i maʻa maʻamau i nā punaewele he nui

Ma keʻano laulā, ʻoi aku ka paʻakikī o kāu hoʻomaʻamaʻa ʻana, ʻoi aku ka lōʻihi o kou kino e puhi i nā calorie, ʻoiai ma hope o kou haʻalele ʻana i ka hale haʻuki a i ʻole ke keena. Inā ʻoe e ʻimi nei e hoʻonui i kāu hopena ma hope o 100 mau calorie, e hoʻokomo i kēia neʻe a me nā hana i ka ikaika nui i kāu hana, ʻo ia paha kekahi o nā hana e puhi i ka nui o nā calorie ma lalo a i ʻole ka mash-up o kekahi.

• Hū mai ʻo Hi-lo: No 3 mau minuke, e hana ma kahi 8 a 9 paha ma ka pālākiō 1-a-10 (me ka 10 he sprint piha piha). E hoʻi i lalo i kahi wikiwiki no 3 mau minuke. E hana hou i nā manawa 4.
• Nā reps haʻahaʻa: Hoʻohui i kahi lā kaumaha i kāu papa hana kaumaha i kēlā me kēia pule. E koho i kahi kaupaona hiki iā ʻoe ke hāpai i 5 mau manawa wale nō. Hana i 4 mau set o 5 reps o kāu mau hana maʻamau.
• Māhele wikiwiki: Hana i ʻelua a i ʻole ʻekolu mau minuke 15-cardio ikaika kiʻekiʻe, hoʻokaʻawale ʻia e 5 mau minuke o ka hana maʻalahi.
• 60-kekona pahū: E hoʻokuʻi iā ʻoe iho i loko o ka ʻulaʻula no 60 kekona. Hopu i kou hanu no 2 a 3 mau minuke. E hana hou. Hana a 15 sprint.

ʻOiai ʻoe e hoʻomanaʻo i nā kumu āpau i hōʻike ʻia aʻe nei - genetics, body form, workout intensity-ʻo ka hopena i ka nui o nā calories e puhi i kekahi e hana ana i kahi hana i hāʻawi ʻia, e hāʻawi kēia mau averages iā ʻoe i kahi manaʻo maʻamau o ke ʻano o nā hana e mū ai i ka nui o nā calorie.

400 a 500+ Kalepona i kēlā me kēia Hora

• Hoʻomaʻamaʻa Elliptical: 575 calories
• Paikikala mauna: 545 calories
• Hoʻomaʻamaʻo Circuit (paʻakikī, me kekahi cardio ma waena o nā set): 510 calories
• Ski-Country Skiing (waena): 510 calories
• Hoehoe (kaulike, mīkini paʻa): 450 calories
• ʻO kaʻauʻau (nā lapalewa freestyle, maʻalahi): 450 calories

300 i 400 Calories Per Hora

• Ke hāpai ʻana i ke kaupaona (dumbbells a i ʻole nā ​​mīkini): 385 calories
• Ke hele wāwae (me ka ʻeke ʻole): 385 calories
• Holoi-Jog Intervals: 385 calories
• Papa Hoʻolālā Kino: 350 calories
• Kayaking: 320 calories
• Hula Jazz: 305 calories
• ʻO ka hele wāwae mana (wikiwiki loa, 4 mph): 320 calories

150 a 300 Kaloriu i kēlā me kēia Hora

• ʻO Flamenco, Belly, a Swing Dancing paha: 290 calories
• Pahu Hoops: 290 calories
• ʻO ke kolepa (ka hele wāwae a me ka lawe ʻana i nā lāʻau): 290 calories
• Rebounding (jogging ma ka ʻūlū liʻiliʻi): 290 calories
• Nā Aerobics o ka Wai: 255 calories
• Tai Chi: 255 calories
• Ke hele wawe nei: (3.5 mph) 245 calories
• Pilates (ka moena hana maʻamau): 160 calories
• Yoga (Hatha): 160 calories

Nānā no