He aha e ʻai ai ma hope o Cardio e kūkulu hou ai i ka mākala

Anter

• Pehea ka lōʻihi e ʻai ai ʻoe ma hope o ka hoʻoikaika kino cardio?
• He aha e ʻai ai ma hope o ka cardio kaulike
• He aha kāu e ʻai ai ma hope o ka HIIT cardio?
• He aha kāu e ʻai ai ma hope o ke kau cardio lōʻihi?
• Nā ʻanuʻu aʻe

Ua hoʻopau wale ʻoe i kahi holo, kau elliptical, a i ʻole papa aerobics. Pōloli ʻoe a haʻohaʻo ʻoe: he aha ke ala maikaʻi e hoʻopiha hou ai i ka wahie?

I mea e hoʻonui ai i ka ulu ʻana o nā mākala, he mea maʻamau ka ʻai ʻana i ka meaʻai māmā piha i ka protein ma hope koke o ka hoʻoikaika hoʻoikaika kino. Akā ʻo ka mea āu e ʻai ai ma hope o ka kau cardio hilinaʻi ana i ke ʻano o ka cardio āu i hoʻopau ai, pehea ka lōʻihi a me ka ikaika o kāu kau, a me nā mea āu i ʻai ai ma mua o ka hoʻoikaika kino.

ʻOiai hiki i ka cardio ke kūkulu i kahi liʻiliʻi o nā mākala, pono ʻoe e hoʻohui i ka hoʻomaʻamaʻa ikaika e ʻike maoli i ka loaʻa ʻana o nā mākala. ʻO ka pōmaikaʻi maoli o ka hoʻoikaika kino cardio ka mea e puhi ai i nā calories, hiki ke kōkua iā ʻoe e mālama a lilo paha i ka paona, ke hoʻohui ʻia me ka papaʻai kūpono. Aia kekahi mau kulekele meaʻai hiki iā ʻoe ke hāhai e hōʻoia i ka loaʻa ʻana o ka mea nui ma waho o kāu pāʻina paina hope.

Pehea ka lōʻihi e ʻai ai ʻoe ma hope o ka hoʻoikaika kino cardio?

Inā ʻoe i hana ma lalo o hoʻokahi hola o ka cardio ma kahi haʻahaʻa a haʻahaʻa paha, ʻaʻole paha ʻoe i hoʻopau i nā hale kūʻai ikehu o kou puʻupuʻu. Mālama ʻia ka ikehu ma ka mākala ma ke ʻano he glycogen, kahi kaulahao o nā mole mola. Hoʻohana kou kino i ka momona a me ke kō e hoʻoheheʻe ai i ka hoʻoikaika kino aerobic. Inā ʻaʻole ʻoe i ʻai a hana paha i kahi ʻoi aku ka lōʻihi a me / a ʻoi paha ka hoʻoikaika cardio ikaika, e ʻai pono ma loko o 45 a 60 mau minuke e hoʻihoʻi i ka glycogen muscle. He mea nui kēia no ka poʻe e hoʻomaʻamaʻa hou koke ana.

Eia nā ʻōlelo koi o kēia wā mai kahi noiʻi i paʻi ʻia i ka Ka Nūpepa o International Society of Sports Nutr:

• Inā ʻoe i hoʻokē ʻai ma mua o kou hoʻomaʻamaʻa ʻana, pono ʻoe e ʻai i ka hui pū ʻana o nā protein a me nā haʻikii ma hope koke iho o kāu hoʻolālā e hoʻolauna i ka ulu ʻana o nā mākala Inā ʻaʻole ʻoe i ʻai no ʻehā a ʻeono mau hola ma mua o ka hoʻomaʻamaʻa, hiki paha iā ʻoe ke pōmaikaʻi mai kahi protein-a me ka meaʻai momona momona ma hope koke o kahi hoʻolālā.
• Inā ʻoe i ʻai i hoʻokahi a i ʻelua hola preworkout, lawa paha kēlā pāʻina e paipai i ke kūkulu ʻana i nāʻiʻo ma hope o ka hoʻoikaika kino. ʻO kēia no ka mea ua haki nā amino acid-building amino mai kāu meaʻai i ke kahe o ke koko a ʻelua mau hola ma hope o ka ʻai ʻana.

Me kēia e noʻonoʻo ai, eia ka mea āu e ʻai ai ma hope o nā hana cardio like ʻole.

He aha e ʻai ai ma hope o ka cardio kaulike

Inā ʻoe e hoʻohui i kāu hana hoʻomaʻamaʻa ikaika me ka manawa maʻamau he 30- a he 45 mau minuke kaulike cardio session (e like me ka holo ʻana o 5K a i ʻole Zumba papa), pono ʻoe e nānā i ka hoʻopiha hou ʻana i nā wai nalowale ma hope. ʻOiai ua hoʻokiʻekiʻe ʻia kou puʻuwai a ke sweating nei ʻoe, ua haʻahaʻa iki kāu hoʻolilo kālā.

Ma hope o kēia ʻano hoʻoikaika kino cardio, inu ma kahi o 8 auneke wai. Inu hou inā ʻaʻole ʻoe i hydrated pono ma mua o ka hoʻoikaika kino.

Hiki iā ʻoe ke pani i ka wai niu, akā e haʻalele ʻoe i nā mea inu haʻuki e like me Gatorade e hāʻawi nei i kahi nui o ke kō i pono ʻole no ka hoʻolālā pōkole.

He aha kāu e ʻai ai ma hope o ka HIIT cardio?

ʻO nā hana HIIT, e like me nā sprint a i ʻole ka papa paikikala, e hoʻohui i nā pōkole o nā hana holoʻokoʻa me nā wā pōkole o ka hoʻomaha. ʻO kēia ʻano cardio, i kapa ʻia he anaobobic hoʻoikaika kino, he hoʻoikaika ikaika. Puhi ʻoe i nā mea ʻoi aku ka nui o nā manawa no kahi manawa i hāʻawi ʻia, a ʻike ʻoe i ka hopena ma hope o ka hopena, a i ʻole ka ʻoi aku o ka oxygen ma hope o ka hoʻoikaika kino (EPOC).

ʻO EPOC ka nui o ka oxygen e koi ʻia e hoʻihoʻi i ke kino i kona kūlana hoʻomaha. Hoʻonāuki nā kau HIIT i kahi EPOC kiʻekiʻe aʻe no ka mea hoʻopau ʻoe i ka oxygen i loko o lākou. Hana kēia i kahi deficit nui aʻe e pani i ka hoʻolālā ma hope. ʻO ka manaʻo e hoʻomau ʻoe i ka puhi ʻana i nā calories a hiki i ka hala ʻana o kāu kau HIIT.

ʻO ka nui o ka hana a kou kino e hana ai i ka wā a ma hope o ka ʻoi o ka hoʻolālā HIIT ʻoi aku ka nui. No laila, ʻo ka mea āu e hoʻopiha hou ai me ka mea nui aʻe ma mua o kahi kau cardio mokuʻāina paʻa o ka lōʻihi like. Ma luna o 8 auneke wai a niu wai paha, e koho i kahi pāʻina liʻiliʻi me ka hui pū ʻana o nā protein a me nā haʻalako.

Wahi a ka Academy of Nutrition and Dietetics, kahi lakohana carbohydrate / protein o 3: 1 i ka pāʻina post-workout kūpono no ka hapa nui o ka poʻe.

E kōkua ke protein i ke kūkulu hou ʻana i nā mākala, ʻoiai e hoʻololi i nā kāhūhā i nā hale kūʻai glycogen muscle. E hoʻopiha hou kēia i kou ikehu.

ʻO nā laʻana o kēia ʻano meaʻai e like me:

• lulu pūmua me hoʻokahi scoop protein a me ka maiʻa
• he aniani o ka waiū kokoleka
• ʻO yogurt Greek me nā hua
• tuna ma ka palaoa palaoa holoʻokoʻa

He aha kāu e ʻai ai ma hope o ke kau cardio lōʻihi?

Inā ʻoe e hoʻomaʻamaʻa no ka heihei a me ke kau ʻana i kekahi mau mile cardio koʻikoʻi, ʻo ia mau hola o ka hoʻoikaika kino e pono ai hoʻi me ka noʻonoʻo pono.

Ma hope o kāu hoʻolālā, inu nui i ka wai a koho i kahi inu haʻuki me nā electrolytes, e like me Gatorade. Kōkua kēia mau mea inu i mea e pani ai i nā wai a me ka sodium i lilo ma o ka hou.

A laila, koho i kahi pāʻina liʻiliʻi me ka lākiō ʻaihue / protein i 3: 1. ʻO kekahi mau laʻana me ka cereal a me ka waiū, kahi ʻeke me nā hua manu, a i ʻole kahi haʻalulu protein me nā hua i hoʻohui ʻia.

Nā ʻanuʻu aʻe

ʻO ka mea āu e ʻai ai ma hope o ka cardio kaukaʻi ʻia i nā kumu he nui, me ka ikaika a me ka lōʻihi o kāu kau. ʻO ka mea nui e hoʻolohe i kou kino. ʻAʻole kūpaʻa nā ʻōlelo aʻoaʻo i luna aʻe, akā nā alakaʻi e pili ana.

Inā pōloli ʻoe ma hope o ka hoʻoikaika ʻana, koho i kahi meaʻai momona, maikaʻi maikaʻi e hoʻopiha hou a hoʻopiha i kou kino.