Txog li 600 Calories Hlawv Thaum Ua Si

Zoo Siab

• Cov lus qhia txog kev tawm dag zog zoo no yuav pab ua kom cov calories hlawv thaum lub sijhawm tawm dag zog nrog kev ua haujlwm cardio zoo.
• Cardio Workout Routines: Peb-Txoj Kev Fat Burner
• Cardio Workout Routines: Lub cev Sculptor
• Cardio Workout Routines: Mega Calorie Blaster
• Cardio Workout Routines: Slimming Climb
• Sim cov kev ua haujlwm cardio zoo heev uas koj tuaj yeem ua txhua qhov chaw kom muaj calorie ntau ntau thaum lub sijhawm ua haujlwm.
• Cov Kev Ua Haujlwm Cardio: Elliptical Refresher Course
• Ntsuam xyuas rau

Cov lus qhia txog kev tawm dag zog zoo no yuav pab ua kom cov calories hlawv thaum lub sijhawm tawm dag zog nrog kev ua haujlwm cardio zoo.

Peb pom nws txhua lub sijhawm ntawm chav dhia ua si: Koj sawv nyob ntawd ntsia ntawm lub tshuab ua haujlwm txhawm rau txiav txim siab qhov twg yuav yog qhov tsis txaus siab tshaj plaws thiab muab qhov loj tshaj rau koj rau koj kev tawm dag zog. Lossis koj tsuas yog nce siab thiab tswj tib lub sijhawm kom txog thaum koj tsis tuaj yeem sawv nws lwm feeb.

Tsis muaj qhov xav tsis thoob li ntawm peb ntawm qhov txaus ntshai mus rau lub gym! Peb txhua tus yuav tsum tau muab qhov zoo siab-thiab cov txiaj ntsig-rov qab rau hauv peb cov kev ua haujlwm cardio, yog li peb tau nug cov kws qhia saum toj kawg nkaus rau lawv cov lus qhia zoo tshaj plaws thiab kev ua haujlwm zoo tshaj plaws kom tawg calories, txhawb koj cov metabolism, cov leeg nqaij, thiab tso koj tawm ntawm qhov ntawd "Thaum puas yuav xaus?" kev xav.

Qhov tsis pub leej twg paub: Tsis txhob hloov pauv txhua lub hlis, hloov pauv txhua lub sijhawm sib tham.

Ua tsib lossis rau ntawm cov kev tawm dag zog hauv qab no hauv xya hnub tom ntej (thaum saib seb koj noj dab tsi) thiab koj tuaj yeem hais ntev li ib phaus ntawm flab. Thiab leej twg paub, tej zaum peb tseem yuav ntes koj luag ntxhi rau lwm zaus koj ntaus lub treadmill!

Cardio Workout Routines: Peb-Txoj Kev Fat Burner

Tus kws qhia Wendy Larkin, tus thawj coj qhia tus kheej, Crunch, San Francisco

Yam Koj Yuav Tsum Tau Ib txoj hlua dhia, pab pawg caij tsheb kauj vab, thiab treadmill

Calories hlawv thaum qoj ib ce 450–500*

Cov tswv yim qoj ib ce: "Kev hloov ntawm ntau hom kev tawm dag zog tso cai rau koj thawb koj tus kheej mus rau koj qhov kev txwv-tom qab luv luv rov qab thiab ua nws dua ntawm cov khoom siv tom ntej-thaum siv tag nrho koj cov leeg," Larkin hais.

"Nws yog ob txhais taw, ces maj mam pib alternating ko taw. Yog tias koj ua tsis tau 10 feeb, dhia rau 10 revolutions, ces so rau 15 vib nas this. Ntxiv 10 revolutions ib zaug kom txog thaum koj mus txog 10 feeb. Thaum koj caij tsheb kauj vab. , pib nrog kev tiv thaiv txaus kom hnov ​​me ntsis rub lub log, tom qab ntawd nce nws los ntawm qhov ntawd.

*CALORIES BURNED DURING EXERCISE RASED ON A 145-POUND WOMAN.

Cardio Workout Routines: Lub cev Sculptor

Tus kws qhia Tracey Staehle, tus tsim Txoj Kev Taug Kev Taug Kev DVD (fitbytracey.com)

Yam Koj Yuav Tsum Tau Treadmill

Calories hlawv thaum qoj ib ce 200*

Cov tswv yim qoj ib ce: Qhov "siab" toj roob hauv pes niaj hnub ua rau koj lub cev qis ua haujlwm hnyav dua, thiab ntau koj koom nrog cov leeg nqaij loj, ntau calories uas koj hlawv. Staehle hais tias "Ntxiv rau, txhua yam tau hloov pauv tas li, yog li koj yuav tsum tsom mus-koj tsis tuaj yeem tawm tsam," "Koj tab tom ntsib teeb meem tsis tu ncua, txawm hais tias nws tau nrawm-nce mus rau ib qho toj siab, dhia rau ntawm kab rov tav, lossis ua rau mob ntsws."

* CALORIES burned thaum lub sij hawm ua si yog raws li 145-phaus poj niam.

Tam sim no nrhiav kev tawm dag zog kom ua kom cov calories hlawv thaum lub sijhawm ua haujlwm nrog mega calorie blaster cardio workout!

Cardio Workout Routines: Mega Calorie Blaster

Txheeb tawm cov kev tawm dag zog cardio zoo kawg no uas yuav pab koj kom tawg cov calories tawm!

Tus kws qhia Paul Frediani, tau ntawv pov thawj USA Triathlon tus kws qhia, New York City

Yam Koj Yuav Tsum Tau Ib lub moos nrog ob txhais tes lossis lub moos nres

Calories hlawv thaum qoj ib ce 300–600*

Tswv yim Fitness: Cov neeg ncaws pob thiab cov neeg ncaws pob xyaum xyaum ua haujlwm niaj hnub hu ua "tempo training" - tuav qhov kev siv zog uas nyuaj tab sis tsis nyuaj uas koj xav tias koj tab tom yuav keel.

Frediani hais tias "Nws yog ib txoj hauv kev zoo tshaj plaws los txhim kho koj lub zog, ua kom nrawm, thiab ua kom lub cev muaj zog," Frediani hais. Ntxiv rau, koj tab tom ua haujlwm ntawm qhov taw tes- txog 80 feem pua ​​​​ntawm koj lub plawv dhia siab tshaj plaws (mus rau shape.com/heartrate los xam koj li)-uas optimizes koj cov rog thiab calories hlawv thaum lub sijhawm ua haujlwm.

Nws yuav siv kev coj ua los tswj cov qib kev ua haujlwm cardio no tau ntev, tab sis qhov kev niaj hnub no, uas suav nrog kev nrawm nrawm tawg, yuav pab koj ntsia nws. Ua koj li kev tawm dag zog lub cev sab hauv lossis sab nraud thaum caij tsheb kauj vab, khiav, lossis taug kev nrawm. (Koj tseem tuaj yeem hloov kho nws yuav luag txhua lub tshuab cardio, los ntawm rower mus rau elliptical.)

* CALORIES burned thaum lub sij hawm ua si yog raws li 145-phaus poj niam.

Cardio Workout Routines: Slimming Climb

Tus kws qhia Nicki Anderson, tus tswv, Reality Fitness, Naperville, Illinois

Yam Koj Yuav Tsum Tau Txhua yam khoom siv cardio uas tso cai rau koj los kho qhov kev tiv thaiv lossis incline

Calories hlawv thaum qoj ib ce 260–600*

Cov Lus Qhia Qoj: Anderson hais tias "Qhov kev pab cuam no coj koj tawm ntawm koj qhov chaw xis nyob los ntawm kev nce qhov siab mus tas li rau thawj feem peb ntawm txoj haujlwm niaj hnub no," Anderson hais. "Nws yog qhov ua haujlwm tau zoo, tshwj xeeb tshaj yog rau koj ob txhais ceg thiab taub qab, uas yuav tsum txhawb koj kom nce siab." Sim ua kom muaj qhov nrawm ib yam txawm tias tus qauv tsim hauv cov txheej txheem kev tawm dag zog lub cev kom ua kom muaj calorie ntau ntau hlawv thaum lub sijhawm tawm dag zog, thiab tsis txhob ntsaws rau pem hauv ntej ntau dhau (yog tias koj yuav tsum tuav, siv lub teeb pom kev zoo heev).

*CALORIES BURNED DURING EXERCISE RASED ON A 145-POUND WOMAN.

Nyeem rau rau cov txheej txheem kawg ntawm cov calories blasting qoj lub tswv yim!

Sim cov kev ua haujlwm cardio zoo heev uas koj tuaj yeem ua txhua qhov chaw kom muaj calorie ntau ntau thaum lub sijhawm ua haujlwm.

Cov kev tawm dag zog lub zog siab cardio niaj hnub no yuav rov txhim kho koj cov metabolism kom ua kom cov calories ntau tshaj plaws thaum lub sijhawm tawm dag zog los tsim cov nqaij ntshiv kom ua rau lub cev yuag dua, muaj zog dua koj.

Tus kws qhia Cat Manturuk, Chaw Ua Si ntawm Chelsea Piers, New York City

Yam Koj Yuav Tsum Tau Lub moos nrog ob txhais tes lossis lub moos nres

Calories hlawv thaum qoj ib ce 130–300*

Cov lus qhia qoj: "Kuv qhia tag nrho kuv cov neeg siv khoom lawv xav tau sib koom ua ke-nws yog ib txoj hauv kev zoo tshaj plaws los hlawv roj thiab txhim kho koj lub cev kom nrawm," Manturuk hais.

Peb txhua tus ua kom nrawm dua hauv peb qhov kev tawm dag zog cardio, yog li ua qhov kev tawm dag zog no ntawm ib lub tshuab, lossis taug kev, khiav, lossis caij tsheb kauj vab sab nraud (yog tias koj taug kev lossis khiav, ua cov kauj ruam ntev dua thaum lub phiaj xwm hu rau kom nce siab lossis kev tawm tsam, lossis nthuav tawm qee qhov toj hauv koj lub zej zog ua ntej lub sijhawm).

Manturuk hais ntxiv tias "Tsis txhob ua pa thiab ua pa, ua rau koj ua pa ntau dua los ntawm kev nqus thiab nqus pa rau tib lub sijhawm," "Koj yuav tau txais cov pa oxygen ntau ntxiv rau koj lub ntsws thaum ua kom koj lub cev so, yog li koj yuav muaj peev xwm los ntawm txhua qhov tawg."

*CALORIES BURNED DURING EXERCISE RASED ON A 145-POUND WOMAN.

Cov Kev Ua Haujlwm Cardio: Elliptical Refresher Course

Tus kws qhia Geralyn Coopersmith, tus thawj coj loj hauv tebchaws, Equinox Fitness Training Institute, New York City

Yam Koj Yuav Tsum Tau Lub tshuab elliptical

Calories hlawv thaum qoj ib ce 250*

Cov tswv yim qoj ib ce: "Lub elliptical muaj qhov ua haujlwm qis qis uas ua rau hlawv calories ntau, tab sis nws tsis zoo li koj tab tom ua haujlwm hnyav npaum li koj ua ntawm lwm yam khoom siv," Coopersmith hais.

Txij li cov tshuab no tsis muaj kev cuam tshuam sib txawv los ntawm cov chaw tsim khoom hauv lawv qib kev tiv thaiv thiab kev nce toj, peb tau khaws qhov kev ua haujlwm no me ntsis zoo ib yam; ua raws li RPE thiab koj lub tshuab cov kev xaiv kom koj nyob rau hauv txoj cai cheeb tsam. "Qhov nce siab dua, ntau calories koj yuav hlawv," nws hais ntxiv.

Koj tuaj yeem ua kom cov calories hlawv thaum lub sijhawm ua haujlwm los ntawm kev siv lub caj npab levers thiab thawb thiab rub nrog txhua txoj hauv kev hauv koj txoj haujlwm cardio workout. Tab sis yog tias koj tsis xav siv lawv los yog koj tsuas tuav thaum lub levers ua txhua yam haujlwm, tsis txhob tawm hws. Tsuas yog siv lub caj npab txav mus los: Tso koj txhais caj npab tawm tsam koj ob txhais ceg, uas nyuaj rau koj cov tub ib yam.

* CALORIES burned thaum lub sij hawm ua si yog raws li 145-phaus poj niam.

Ntsuam xyuas rau