Dab tsi koj yuav tsum nkag siab txog kev tawm dag zog thiab Calorie-Hlawv

Zoo Siab

• Yam uas txiav txim siab seb koj siv zog npaum li cas
• Calories tsis tsuas yog ntsuas kev siv hluav taws xob xwb
• Fact thiab Fiction Ntawm Kev Cuam Tshuam thiab Calories
• Cuav #1. mais ib mais, khiav thiab taug kev hlawv tib lub calories.
• Tswvyim #2. Tsawg-siv workouts hlawv ntau calorie ntau ntau
• Myth #3. Koj tsis tuaj yeem ntseeg cov lej ntawm lub treadmill.
• Tswvyim #4. Koj hlawv ntau dua thaum txias.
• Cuav #4. High-calorie-burning ce yog qhov zoo tshaj plaws.
• Cov kev tawm dag zog uas feem ntau hlawv cov calorie ntau ntau
• 400 txog 500+ Calories Ib Teev
• 300 txog 400 Calories Ib Teev
• 150 mus rau 300 calorie ntau ntau ib teev
• Tshuaj xyuas rau

Thawj yam ua ntej: Hlawv calories yuav tsum tsis yog ib qho ntawm koj lub siab thaum koj tawm dag zog lossis ua txhua yam koj nyiam. Nrhiav cov laj thawj ua kom nquag plias uas tsis yog tsuas yog hais txog calories hauv vs calories tawm, thiab peb cog lus tias koj yuav zoo siab dua thiab txaus siab rau koj "kev ua haujlwm" thaum kawg.

Tam sim no, yog tias koj tseem txaus siab rau kev tawm dag zog thiab calorie hlawv rau txhua yam koj lub hom phiaj kev noj qab haus huv lossis lub hom phiaj kev noj qab haus huv, nws tseem muaj txiaj ntsig zoo rau qhov ntawd. Tom qab tag nrho, yog tias koj tsis paub pes tsawg calories uas koj tab tom hlawv, koj tsis paub tias hom zaub mov zoo li cas kom rov ua haujlwm tag nrho.

Nws tuaj yeem ua rau xav tsis thoob tab sis HIIT kev tawm dag zog uas ua rau lub cev zoo thiab tso koj lub tsho ntub tawm hws tsis yog lub sijhawm koj hlawv calories. Thaum koj zaum ntawm no nyeem cov kab lus no, koj hlawv li ib calorie ib feeb. Tus lej ntawd nce txhua lub sijhawm koj sawv, taug kev, lossis khiav kom tau lub xov tooj vim tias koj lub cev xav tau lub zog ntau dua los ua txoj haujlwm tiav.

Qhov teeb meem: Nws yog ib qho yooj yim rau overestimate pes tsawg calories koj hlawv, tshwj xeeb tshaj yog yog hais tias koj tsis strapped rau hauv koj cov kev ua ub no tracker 24/7. Hauv kev tshawb fawb me me ntawm kev ua haujlwm nruab nrab, cov neeg hnyav nruab nrab, cov kws tshawb fawb pom tias cov neeg koom nrog ua rau lawv lub zog siv nyiaj ntau (piv txwv li hlawv calories) thaum tawm dag zog los ntawm peb mus rau plaub npaug. (Muaj feem cuam tshuam: Muaj pes tsawg Calories Koj * Tiag * Noj?)

Thiab lub tswv yim tseeb ntawm kev siv hluav taws xob yog qhov tseem ceeb tshwj xeeb yog tias koj tab tom sim poob phaus, vim koj poob txog ib phaus rau txhua 3,500 calories uas koj tsau saum koj li niaj zaus txais txhua lub lim tiam. Txhawm rau pab koj ua tiav koj lub hom phiaj kev noj qab haus huv, nyeem tag nrho cov ntsiab lus tsis txaus ntseeg txog cov calories thiab cov kev tawm dag zog uas hlawv ntau calories.

Yam uas txiav txim siab seb koj siv zog npaum li cas

Nyob ciaj sia yuav siv zog ntau. Koj qhov basal metabolic rate (BMR) - ua pa, ntsais, thiab xav koj ua txhua hnub - siv li ntawm 60 mus rau 70 feem pua ​​​​ntawm koj cov calories tag nrho txhua hnub. Txhawm rau xam koj li BMR, ua raws cov qauv yooj yim no: Koj qhov hnyav (hauv phaus) /2.2 X 24.

Txawm hais tias koj BMR yog caj ces, nws tsis tau teeb tsa hauv pob zeb, txhais tau tias koj tuaj yeem hlawv calories ntau dua nrog qee qhov kev hloov pauv. (Sim cov tswv yim yooj yim no kom hlawv ntau calories ntau dua ib hnub.)

• Ua ib co nqaij: Thaum so, cov leeg hlawv cov calories ntau dua li cov nqaij rog. Kev cob qhia lub zog tsis tu ncua tuaj yeem txhawb koj cov metabolism hauv 7 mus rau 10 feem pua ​​- txog 100 calories ib hnub.
• Pub cov nplaim taws: Kev noj cov calories tsawg dhau tuaj yeem ua rau rov qab vim tias koj yuav poob cov metabolism-revving lean nqaij, tsis rog. Cov kws tshaj lij pom zoo kom txo koj cov khoom noj txhua hnub tsis pub ntau tshaj 1,000 calories los ntawm qhov koj xav tau los tswj koj qhov hnyav. Rau cov poj niam feem ntau, qhov ntawd txhais tau tias tsis poob qis dua li 1,100 calories hauv ib hnub.
• Txaus siab rau jolt: Caffeinated kas fes tuaj yeem ua rau cov metabolism hauv lub cev, ib yam li cov tshuaj yej ntsuab. Qhov tshwm sim tsis yog qhov txaus ntshai - tsuas yog ob peb calories ib hnub - tab sis txhua qhov me me ntxiv.

Calories tsis tsuas yog ntsuas kev siv hluav taws xob xwb

Cov kws tshawb fawb ntsuas kev siv zog hauv METs (metabolic sib npaug), nrog rau ib qho MET tau txhais tias lub zog nws yuav siv los zaum ntsiag to. Cov kev ua ub no muaj zog ua rau koj ua haujlwm hnyav txaus los hlawv peb mus rau rau lub zog ntau li ib feeb li koj ua thaum koj zaum, aka ce nrog 3 mus rau 6 METs. TL; DR: mob hnyav ntxiv rau koj kev tawm dag zog, ntau zog koj hlawv ib feeb, thiab MET siab dua. (Nov yog ib qho laj thawj vim li cas koj thiaj xav txwv tsis suav cov calories.)

"Rau qhov poob phaus thiab cov txiaj ntsig kev noj qab haus huv, koj yuav tsum ua cov dej num tsawg kawg yog peb METs ib teev - txaus kom hlawv li 200 calories ib teev - feem ntau hnub ntawm lub lim tiam," hais tias Barbara Ainsworth, Ph.D., MPH, tus xibfwb. ntawm Arizona State University uas tau pab txhim kho Compendium ntawm Kev Ua Haujlwm Lub Cev, cov ntaub ntawv qhia txog calories-hlawv. Raws li txoj cai dav dav, koj qhov kev siv MET nce siab thaum koj:

• Tsiv koj cov leeg: Koj cov nqaij ntshiv yog koj lub cav; koj siv ntau, roj ntau koj hlawv.
• Rub koj tus kheej qhov hnyav: Kev ua si sawv ntsug xws li khiav hlawv ntau calories ntawm qib siab dua cov uas koj qhov hnyav tau txais kev txhawb nqa, xws li kev caij tsheb kauj vab. Kev lag luam tawm: Feem ntau koj tuaj yeem ua haujlwm zaum ntev los ua qhov sib txawv.
• Ua hauj lwm hnyav dua: Tus neeg ua luam dej muaj zog-hlawv cov calories ntau dua li ib tus neeg dhia dej dhia, taug kev nce toj siv lub zog ntau dua li taug kev hauv txoj kev tiaj tus, thiab mus nrawm dua yog txoj hauv kev kom tig lub teeb

Fact thiab Fiction Ntawm Kev Cuam Tshuam thiab Calories

Cuav #1. mais ib mais, khiav thiab taug kev hlawv tib lub calories.

Tsis txawm nyob ze. David Swain, Ph.D., tus xibfwb qhia txog kev ua haujlwm qoj ib ce thiab tus thawj coj ntawm Wellness Institute thiab Research Center ntawm Old Dominion University hauv Norfolk hais tias "Kev khiav yog lub zog ua haujlwm ntau dua vim tias koj tau dhia tawm hauv av nrog txhua qhov kev sib tw." Virginia. Ib mais twg, khiav kub hnyiab li ob npaug ntawm calories ntau npaum li taug kev.

Tswvyim #2. Tsawg-siv workouts hlawv ntau calorie ntau ntau

Thaum nws los txog rau cov kev tawm dag zog no uas hlawv cov calories ntau tshaj plaws, qeeb thiab khov kho tsis yeej qhov kev sib tw. Annette Lang, tus kws qhia tshwj xeeb hauv New York City thiab tus tswv ntawm Annette Lang Education Systems hais tias "Cov poj niam xav tias kev tawm dag zog qis ua rau cov rog ntawm lawv lub duav. "Yog tias koj ua haujlwm yooj yim rau 15 feeb thiab hlawv 100 calories, 75 feem pua ​​yuav yog los ntawm cov rog. Yog tias koj ua haujlwm hnyav hnyav li 15 feeb thiab hlawv 200 calories, tsuas yog 50 feem pua ​​tuaj yeem yog rog, tab sis koj tau hlawv roj ntau dua. zuag qhia tag nrho thiab ob zaug ntau li ntau calories. " (Related: Yuav hlawv 500 Calories li cas hauv 30 feeb)

Myth #3. Koj tsis tuaj yeem ntseeg cov lej ntawm lub treadmill.

Ntau xyoo dhau los, cov ntsuas calories-hlawv ntawm qee lub tshuab ua si nrov tau tshaj tawm tias tsis muaj npe tsis raug. "Hnub no, lawv ua haujlwm zoo nkauj, tshwj xeeb tshaj yog tias koj ua haujlwm hnyav," hais txog kev tshawb fawb txog cov metabolism hauv Gary Hunter, Ph.D., ntawm University of Alabama ntawm Birmingham.

Tswvyim #4. Koj hlawv ntau dua thaum txias.

Nws yog qhov tseeb tias koj hlawv calories thaum koj tshee. Tab sis thaum koj sov sov thaum koj ua haujlwm, koj yuav tsis siv lub zog ntau dua vim tias nws txias nyob sab nraum. Qhov ntawd txhais tau tias koj yuav tsis pom khaub thuas, taug kev nrawm ntawm daim ntawv teev cov kev tawm dag zog uas hlawv cov calories ntau tshaj plaws. (Tab sis lub caij tuaj yeem cuam tshuam pes tsawg calories koj hlawv?)

Cuav #4. High-calorie-burning ce yog qhov zoo tshaj plaws.

"Rau ntau tus poj niam, qhov kub hnyiab tshaj plaws yog cov haujlwm uas lawv tuaj yeem txhawb nqa mus ntev, xws li siv zog taug kev, taug kev, lossis caij tsheb kauj vab," hais Ainsworth.

Cov kev tawm dag zog uas feem ntau hlawv cov calorie ntau ntau

Feem ntau, koj ua kom lub cev hnyav dua, koj lub cev yuav hlawv calories ntau dua, txawm tias tom qab koj tawm hauv chav dhia ua si lossis studio. Yog tias koj tab tom saib boost koj cov nyhuv tom qab los ntawm txog li 100 calories, infuse cov kev tawm dag zog siab thiab tactics rau hauv koj qhov niaj hnub, txawm tias nws yog ib qho ntawm cov kev tawm dag zog uas hlawv cov calories ntau hauv qab no los yog mash-up ntawm ob peb.

• Hi-lo tawg: Rau 3 feeb, ua haujlwm ntawm 8 lossis 9 ntawm qhov ntsuas 1-rau-10 (nrog rau 10 yog kev ua haujlwm puv nkaus). Rov qab mus rau qhov nrawm nrawm rau 3 feeb. Rov ua dua 4 zaug.
• Tsawg reps: Ntxiv ib hnub hnyav rau koj qhov hnyav txhua hnub. Xaiv qhov hnyav koj tuaj yeem nqa 5 zaug xwb. Ua 4 teeb ntawm 5 reps ntawm koj li ib txwm ua.
• Ceev faib: Ua ob los yog peb 15-feeb high-zog cardio bouts, sib cais los ntawm 5 feeb ntawm kev ua si yooj yim.
• 60-thib ob blasts: Muab koj tus kheej tso rau hauv qhov liab rau 60 vib nas this. Ua tsis taus pa li 2 mus rau 3 feeb. Rov ua dua. Ua haujlwm txog li 15 sprints.

Thaum koj yuav tsum nco ntsoov tag nrho cov ntsiab lus hais saum toj no - noob caj noob ces, lub cev muaj pes tsawg leeg, kev siv zog ua haujlwm - uas cuam tshuam pes tsawg calories ib tus neeg hlawv ua ib qho kev ua ub no, qhov nruab nrab no yuav muab koj lub tswv yim dav dav ntawm hom kev tawm dag zog uas yuav hlawv cov calories ntau tshaj.

400 txog 500+ Calories Ib Teev

• Kev Qhia Elliptical: 575 calories
• Roob caij tsheb kauj vab: 545 calories
• Kev Qhia Ua Circuit (nyuaj, nrog qee qhov cardio ntawm teeb tsa): 510 calories
• Hla Tebchaws Skiing (nruab nrab): 510 calories
• Rowing (nruab nrab, tshuab ruaj khov): 450 calories
• Ua luam dej (hla kev ywj pheej, yooj yim): 450 calories

300 txog 400 Calories Ib Teev

• Lifting Lifting (dumbbells lossis tshuab): 385 calories
• Hiking (tsis muaj pob): 385 calories
• Taug Kev-Jog Intervals: 385 calories
• Lub Cev-Sculpting Chav Kawm: 350 calories
• Kayaking: 320 calories
• Jazz Dance: 305 calories
• Kev Taug Kev Taug Kev (nrawm heev, 4 mph): 320 calories

150 mus rau 300 calorie ntau ntau ib teev

• Flamenco, Belly, lossis Viav Vias: 290 calories
• Shooting Hoops: 290 calories
• Ntaus golf (taug kev thiab nqa pab pawg): 290 calories
• Rebounding (jogging ntawm mini tramp): 290 calories
• Dej Aerobics: 255 calories
• Tai Chi: 255 calories
• Taug kev ceev: (3.5 mph) 245 calories
• Pilates (kev ua haujlwm lev dav dav): 160 calories
• Yoga (Hatha): 160 calories

Tshuaj xyuas rau