Muaj pes tsawg Calories Puas Ua Luam Dej?

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• Cov txiaj ntsig ntawm Kev Ua Luam Dej
• Muaj pes tsawg Calories Puas Ua Luam Dej?
• Dab tsi ua rau Koj Cov calories hlawv thaum ua luam dej
• Yuav Ua Li Cas Hlawv Ntau Calories Thaum Ua Luam Dej
• Tshuaj xyuas rau

Yog tias koj tau dhia mus rau hauv pas dej ua haujlwm rau kev ua haujlwm cardio, koj paub tsuas yog kev ua luam dej nyuaj npaum li cas tuaj yeem xav piv rau kev khiav thiab caij tsheb kauj vab. Tej zaum nws yuav zoo li yooj yim thaum koj tseem yog menyuam yaus ua lub laps ntawm chaw pw; tam sim no, nws yog qhov txaus siab npaum li cas koj tuaj yeem hnov ​​tom qab ob peb feeb.

Cov txiaj ntsig ntawm Kev Ua Luam Dej

"Ua luam dej yog ib qho ntawm kev tawm dag zog zoo tshaj plaws," Rochelle Baxter, tus kws qhia Aaptiv tus kws qhia, AFAA tau ntawv pov thawj tus kws qhia tus kheej, thiab triathlete. "Nws pab hlawv rog, txo qhov hnyav, tsim kom muaj zog, thiab txhim kho kev noj qab haus huv tag nrho." Tsis hais, ua luam dej yog cuam tshuam tsawg, ua rau nws yog ib qho kev xaiv zoo rau kev rov zoo thiab tiv thaiv kev raug mob.

Qhov laj thawj ua luam dej tau zoo rau koj yog tias txhua lub sijhawm koj rub, ncaws, lossis ua rau mob hlab ntsha tawg, koj tab tom rub tawm tsam cov dej tsis kam, uas yog -duh -hnyav dua li huab cua.

"Qhov no ua rau cov leeg nqaij thiab hlawv cov calories ntau," Baxter hais. "Thaum koj hlawv cov calories no, koj tseem tsim cov nqaij ntshiv, uas txhais tau hais tias koj tseem yuav hlawv calories txhua hnub." (Nov yog ntau ntxiv txog kev tshawb fawb txog kev tsim cov leeg nqaij pab koj hlawv roj.)

Muaj pes tsawg Calories Puas Ua Luam Dej?

Txhawm rau xam seb muaj pes tsawg calories uas koj hlawv thaum ua luam dej, ua ntej koj yuav tsum nkag siab tias cov kws tshawb fawb kwv yees li cas lub zog koj lub cev siv thaum lub cev ua si. Chav tsev siv hu ua MET (lossis sib npaug ntawm cov txheej txheem zom zaub mov), thiab ntsuas seb koj lub cev ua haujlwm nyuaj npaum li cas los so. Thaum koj nyob nraum ib puag ncig ntawm lub rooj zaum (aka ntawm so), koj lub cev hlawv 1 MET, uas yog sib npaug rau 1 calories rau ib phaus ntawm lub cev hnyav ib teev.

Yog tias koj paub ntau npaum li cas METs ib qho kev ua "tus nqi," thiab koj paub tias koj hnyav npaum li cas, koj tuaj yeem suav cov calories uas koj tau hlawv ua qhov haujlwm ntawd. Xov xwm zoo: Tsis muaj lej lej. Koj tuaj yeem siv lub laij lej online, uas suav nrog koj qhov hnyav thiab lub sijhawm ua haujlwm, txhawm rau txiav txim siab koj hlawv calories.

Thaum ua luam dej, koj lub cev kub hnyiab txhua qhov chaw los ntawm 3.5 METs (223 calories ib teev) tsau dej ntawm kev siv zog me ntsis; mus rau 8.3 METs (528 calories hauv ib teev) rau qhov nruab nrab nrawm, muaj zog siv zog nkag; thiab 13.8 METs (878 calories ib teev) rau npauj npaim mob stroke. (Cov kev kwv yees no yog rau tus neeg laus 140 phaus.)

Rau kev sib piv qhov txiaj ntsig, kev sib tw yuav sib piv ntawm 7 METs (446 calories ib teev) thiab kev caij tsheb kauj vab ntawm 7.5 METs (477 calories ib teev), txawm hais tias METs thiab calories hlawv rau cov haujlwm no sib txawv raws qhov siv, ib yam.(FYI, lwm qhov dej hauv dej zoo li kayaking thiab sawv ntsug paddleboarding hlawv calories ib yam nkaus!)

Dab tsi ua rau Koj Cov calories hlawv thaum ua luam dej

Tab sis tsis txhob raug ntes ntawm cov lej ntawd. Muaj pes tsawg calories uas koj hlawv ua luam dej yog nyob ntawm ntau yam, hais tias Bianca Beldini, DPT, tus kws kho mob lub cev, tus kws qhia ntawv hauv tebchaws USA Triathlon, thiab tus kws qhia Schwinn Cycling.

Koj lub cev:Nws hais tias "Ib tus neeg uas hnyav dua yuav siv calories ntau dua li ib tus neeg hnyav dua vim tias nws siv zog ntau dua los txav lub cev loj dua li lub cev me dua," (Qhov twg, yog, raug coj mus rau hauv tus account hauv METs formula.) "Tab sis lub cev loj dua yuav tsim ntau qhov chaw hauv dej yog li tsim kom muaj kev cuam tshuam ntau dua, ntau dua txhais tau tias nws yuav siv zog ntau dua los thawb los ntawm kev tawm tsam, yog li ntawd nce ntxiv. lub plawv dhia thiab ua rau muaj kev siv calories ntau dua. "

Koj ua luam dej ceev: Koj tuaj yeem ua luam dej nrawm npaum li cas tseem cuam tshuam koj cov calorie hlawv. Beldini hais tias "Qhov koj ua luam dej qeeb dua, muaj zog tsawg dua, ua rau muaj calories tsawg dua hlawv," Beldini hais. Yog li ntawd, ua luam dej sai dua, koj siv zog ntau dua. Siv cov cuab yeej ua luam dej xws li rub lub thawb, rub paddles, dhia paj paws, thiab hlua, kom ua rau muaj zog tiv taus lossis nce ntxiv kuj tseem yuav ua rau koj lub zog tso tawm, txhawb koj cov calories hlawv, nws ntxiv.

Koj tus mob stroke: Thiab tom qab ntawd, tau kawg, muaj tus mob stroke nws tus kheej. "Npauj npaim yog qhov nyuaj tshaj plaws thiab mob stroke ntau tshaj plaws," Baxter hais - yog vim li cas nws thiaj hlawv ntau calories. Thaum koj tab tom ua mob hlab ntsha tawg, koj ib txhij ua tus ntses taub ntswg ntev thiab koj txhais caj npab tuaj txog saum taub hau, uas hu rau mob hnyav, tag nrho lub cev koom nrog cov leeg (tshwj xeeb hauv koj lub hauv paus thiab sab nraub qaum), nws hais. Ib qho kev nkag mus tom ntej yog kab rau cov calories hlawv ua luam dej. "Txhua zaus koj ua rau mob stroke, koj tseem tab tom ncaws!" hais tias Baxter. "Qhov ntawd yog qhov sib xyaw zoo tshaj plaws rau hlawv cov calories ntau." Breaststroke thiab backstroke yog sib npaug ntawm cov ntsiab lus caloric. "Ob qho no yog qeeb qeeb, tab sis koj tseem tuaj yeem hlawv calories nrog cov txheej txheem tsim nyog," nws hais.

Saib hauv qab no rau qee qhov kev kwv yees tshwj xeeb ntawm cov calories hlawv ua luam dej txhua hom mob stroke. (Kwv yees raws li tus neeg laus 140-phaus. Txheeb xyuas lwm qhov kev ua luam dej ua luam dej thiab nrawm MET kwv yees ntawm no thiab siv tus lej ntsuas dej ua luam dej no kom pom koj cov calories hlawv.)

• Treading dej (siv zog me ntsis): 3.5 METs = 223 calories / teev
• Backstroke: Rov qab 4.8 METs = 305 calories/teev
• Breaststroke: 5.3 METs = 337 calories/teev
• Freestyle lossis nkag (lub teeb lossis siv zog me ntsis): 5.8 METs = 369 calories
• Freestyle lossis nkag (nruab nrab rau kev mob siab rau): 8.3 METs = 528 calories/teev
• Freestyle lossis nkag (kev siv zog nrawm lossis muaj zog): 9.8 METs = 623 calories/teev
• Npauj Npaim: 13.8 METs = 878 calories/teev

Yuav Ua Li Cas Hlawv Ntau Calories Thaum Ua Luam Dej

Tsis muaj teeb meem koj qhov loj me, nrawm, lossis mob hlab ntsha tawg, txoj hauv kev zoo tshaj los hlawv ntau calories thaum ua luam dej yog ua ntu zus ntawm kev siv zog sib cuam tshuam nrog lub sijhawm rov zoo. (Related: Yuav Ua Li Cas Tau Txais Ntau Tshaj Tawm Ntawm Koj Cov Kev Ua Si Ua Si)

"Ib qho piv txwv ncua sij hawm yuav zoo li no: 50m freestyle sprint ua raws li 10-thib ob so uas koj lub plawv dhia rov qab los, rov ua dua tsib zaug tag nrho," Baxter hais. Cov kev siv zog siab, nrog rau so, them se rau koj lub cev ntau dua li kev ua haujlwm tsis tu ncua - thiab kev tshawb fawb pom tias HIIT hlawv 25 mus rau 30 feem pua ​​​​calorie ntau dua, ntxiv rau cov kais dej rau hauv cov nyhuv tom qab, uas hlawv calories txawm tias tom qab koj workout dhau lawm. (PS Koj tuaj yeem suav nrog cov calories hlawv ib ntus rau hauv koj qhov kev tawm dag zog ib yam nkaus.)

Npaj txhij los sim nws? Lub sijhawm tom ntej koj tab tom nrhiav kom hlawv cov calories uas tsis tau ntaus koj lub cev, dhia mus rau hauv cov kev ua luam dej no rau txhua qib kev qoj ib ce.

Tshuaj xyuas rau