Pehea e loaʻa ai ka hopena 'Afterburn' i kāu hoʻomaʻamaʻa

Anter

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Nui nā haʻawina e hōʻike ana i ka hopena o ka puhi ʻana i nā calorie ʻē aʻe ma hope o ka hana paʻakikī, akā ʻo ka paʻi ʻana i ka wahi momona i mea e hoʻonui ai i ka afterburn e iho i lalo i ka ʻepekema.

ʻO ka nui o ka hoʻohana ʻana i ka oxygen ma hope o ka hoʻomaʻamaʻa ʻana (EPOC) ʻo ia ke kumumanaʻo physiological ma hope o nā papa e hoʻonui ai i kāu metabolism no 24-36 mau hola ma hope o ka pau ʻana o kāu hoʻomaʻamaʻa. ʻO Orangetheory Fitness kekahi hōʻailona aupuni e hoʻohana nui ana i kēlā kaʻina hana e kōkua i kā lākou mea kūʻai aku e hoʻemi i ka paona a ʻoi aku ka maikaʻi.

Hoʻohana nā papa 60-minuke o OTF i nā wīwī, nā mīkini hoe, nā mea kaupaona, a me nā mea pono ʻē aʻe, akā ʻo ka mea huna maoli i loko o ka nānā ʻana o ka puʻuwai a lākou e hāʻawi ai i kēlā me kēia mea kūʻai aku e ʻaʻahu. ʻO ka nānā ʻana i kou puʻuwai puʻuwai ke kī i ka hōʻoia ʻana e pā ʻoe i nā ʻāpana kūpono āu e pono ai no ka EPOC e hoʻomaka ai, wehewehe ʻo Ellen Latham, ka mea nāna i hoʻokumu i Orangetheory.

"Ke loaʻa iaʻu nā mea kūʻai aku e hana ana ma ka 84 pakeneka o ko lākou puʻuwai kiʻekiʻe loa-ʻo ka mea a mākou i kapa ai he wahi ʻalani-no 12-20 mau minuke, aia lākou i ka aie oxygen. ʻaʻole hiki iā ʻoe ke hopu i kou hanu. ʻO ia ka manawa e kūkulu ai ka lactic acid i loko o kou kahawai koko, "wehewehe ʻo Latham. Kōkua ʻo EPOC e wāwahi i kēlā acid lactic a kōkua i ka wikiwiki i kāu metabolism. (Eia pehea e ʻike ai i kāu helu puʻuwai nui.)

No ka mea ua pīhoihoi loa ʻoe i kāu ʻōnaehana (i ke ala maikaʻi!), E hala ana kahi lā e hoʻi ai i ka maʻamau. I loko o kēlā manawa, piʻi maoli ka nui o kāu metabolic ma kahi o 15 pakeneka o kāu puhi caloric mua (no laila inā puhi ʻoe i 500 calories i kāu hoʻomaʻamaʻa, e puhi ʻoe i 75 hou aku ma hope). ʻAʻole paha ia he kani, akā ke hana ʻoe i kēlā mau pae 3-4 mau manawa i ka pule, hoʻonui ʻia kēlā mau calorie.

No ka ʻike ʻoiaʻiʻo e hana ikaika nei ʻoe, pono ʻoe i kahi nānā helu puʻuwai. He mea waiwai nui paha ia, akā ʻo ka hiki ke ana iā ʻoe iho he mea nui ia no ka pohō kaumaha. ʻOiaʻiʻo, manaʻoʻiʻo ʻo Latham i ka ʻepekema i loaʻa i nā lālā o Orangetheory kā lākou mau mākaʻikaʻi e mālama.

ʻO ka hapa maikaʻi loa, ʻaʻole pono ʻoe e hana ma ka 84 pakeneka o kou puʻuwai kiʻekiʻe no kahi mau minuke 12-20 mau - hiki ke hoʻolaha ʻia kēlā manawa i kāu kau ʻana. No laila e maʻalahi i kahi wikiwiki paʻakikī akā hiki ke hana no ka hapa nui o kāu hoʻomaʻamaʻa ʻana, e hoʻolei i kekahi mau pahu holoʻokoʻa, a e puhi ana ʻoe i nā calorie ma hope o kou haʻalele ʻana i ka hale haʻuki.

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