Dab Tsi Noj Tom Qab Cardio los Tsim Kho Cov Nqaij

Zoo Siab

• Yuav ntev npaum li cas koj yuav tsum tau noj tom qab kev kho mob cardio?
• Dab tsi los noj tom qab mob cardio
• Koj yuav tsum noj dab tsi tom qab muaj HIIT cardio workout?
• Koj yuav tsum noj dab tsi tom qab lub sijhawm ntev dua cardio?
• Cov kauj ruam tom ntej

Koj nyuam qhuav tiav ib qho kev khiav, elliptical sib kho, lossis chav aerobics. Koj tshaib plab thiab xav tsis thoob: Qhov kev noj qab haus huv zoo tshaj plaws yog dab tsi?

Yuav kom ua kom cov leeg mob siab, feem ntau nws yog ib qho tseem ceeb kom noj cov khoom noj txom ncauj protein tam sim ntawd tom qab kev tawm dag zog. Tab sis dab tsi koj yuav tsum tau noj tom qab kev sib tw cardio nyob ntawm seb hom cardio koj ua tiav, ntev npaum li cas thiab koj qhov kev sib kho yog ntev li cas, thiab koj tau noj dab tsi ua ntej qoj ib ce.

Thaum cardio tuaj yeem tsim qee qhov me me ntawm cov leeg, koj yuav tsum tau koom ua ke kom muaj zog kom pom cov leeg muaj zog. Qhov txiaj ntsig tiag tiag ntawm cov kev tawm dag zog cardio yog tias nws hlawv cov calories, uas tuaj yeem pab koj tswj hwm lossis poob rog, thaum ua ke nrog kev noj zaub mov zoo. Muaj qee cov lus qhia khoom noj khoom haus koj tuaj yeem ua raws kom ntseeg tau tias koj tau txais ntau tshaj plaws ntawm koj cov zaub mov tom qab ua haujlwm.

Yuav ntev npaum li cas koj yuav tsum tau noj tom qab kev kho mob cardio?

Yog tias koj tau ua tsawg dua ib teev ntawm cardio ntawm qhov siv tsawg lossis mob hnyav, tej zaum koj tsis tau ua kom tag nrho koj lub zog ntawm cov khw muag hluav taws xob. Zog muab khaws cia rau hauv cov leeg nqaij ua glycogen, uas muaj cov saw hlau qab zib. Koj lub cev siv cov rog thiab piam thaj rau kev tawm dag zog aerobic. Yog tias koj tsis tau noj lossis tsis tau ua lub cev ntev dua thiab / lossis ntau dua qhov ua kom lub plawv dhia, kom nco ntsoov noj li ntawm 45 mus rau 60 feeb kom rov muaj cov leeg glycogen. Qhov no yog qhov tseem ceeb rau cov neeg uas yuav tawm dag zog ntev dua.

Nov yog cov lus pom zoo tam sim no los ntawm kev tshawb fawb luam tawm nyob rau hauv phau ntawv Journal ntawm International Society ntawm Cov Khoom Noj Kom Ncaj Ncees:

• Yog tias koj yoo mov ua ntej koj tau kawm, koj yuav tsum haus cov protein thiab carbohydrates ua ke tom qab koj ua haujlwm kom txhawb cov leeg mob. Yog tias koj tsis tau noj rau plaub mus rau 6 teev ua ntej kev tawm dag zog, koj yuav tau txais txiaj ntsig los ntawm cov zaub mov muaj protein- thiab carbohydrate tam sim ntawd tom qab tawm mus ua haujlwm.
• Yog tias koj tau noj ib mus rau ob teev ua haujlwm preworkout, pluas noj ntawd yuav tuaj yeem txhawb kom lub cev muaj zog txawm tias tom qab ua exercise. Qhov no vim tias cov nqaij hauv lub cev cov amino acids tawg los ntawm koj cov zaub mov nyob hauv cov hlab ntshav kom txog li ob teev tom qab noj mov.

Nrog rau qhov no hauv siab, ntawm no yog yam koj yuav tsum noj tom qab txawv cardio workouts.

Dab tsi los noj tom qab mob cardio

Yog tias koj tau ntxiv koj cov kev qhia ua kom muaj zog nrog kev siv 30- rau 45 feeb ntawm kev siv lub plawv dhia ceev (ib yam li 5K khiav lossis Zumba chav kawm), koj yuav tsum tsom mus rau ua kom rov zoo siab rau lub cev tom qab ntawd. Txawm hais tias koj lub plawv nce siab thiab koj tawm hws los, koj cov kev siv caloric tseem tsawg.

Tom qab siv cov cardio no tawm mus haus, haus tsawg kawg 8 ooj dej. Haus ntau ntxiv yog tias koj tsis tau haus dej ua ntej kom tawm dag zog.

Koj tuaj yeem hloov cov txiv maj phaub dej, tab sis kom txav deb ntawm kev haus dej haus xws li Gatorade uas muab cov piam thaj tsis tsim nyog rau qhov ua haujlwm luv dua.

Koj yuav tsum noj dab tsi tom qab muaj HIIT cardio workout?

HIIT cov kev tawm dag zog, zoo li sprints lossis chav kawm cycling, ua ke tawg luv ntawm txhua qhov kev ua si nrog lub sijhawm so luv. Hom cardio, hu ua anaerobic ce, yog qhov muaj zog ua kom qoj ib ce. Koj yuav hlawv cov calories ntau nyob rau lub sijhawm, thiab koj yuav pom tias tom qab lub sijhawm ua rog dhau los, lossis tom qab siv cov pa oxygen ntau dhau (EPOC).

EPOC yog tus nqi ntawm cov pa uas yuav tsum tau xa lub cev mus rau nws lub xeev rov qab nyob. HIIT zaug txhawb nqa kom muaj EPOC siab dua vim tias koj haus ntau cov pa thaum lawv. Qhov no tsim qhov ntau tshaj qhov tsis txaus los hloov post-workout. Nws txhais tau tias koj tseem yuav txuas ntxiv hlawv cov calories kom tsawg txawm tias tom qab tiav HIIT kev kawm tiav lawm.

Qhov kev siv dag zog uas koj lub cev siv thaum lub sijhawm thiab tom qab ib qho HIIT kev ua haujlwm ntau dua. Yog li dab tsi koj refuel nrog yog qhov tseem ceeb tshaj nws yog ib qho xwm yeem xeev cardio kev sib tw ntawm tib ntev. Sab saum toj ntawm tsawg kawg yog 8 ooj dej lossis txiv maj phaub dej, xaiv cov pluas noj me me nrog kev sib xyaw ntawm cov protein thiab carbohydrates.

Raws li cov Academy ntawm Khoom Noj Khoom Haus thiab Khoom Noj Noj Haus, kev noj haus carbohydrate / protein ntawm 3: 1 hauv kev noj mov tom qab noj mov yog qhov tsim nyog rau cov neeg feem coob.

Cov protein ntau yuav pab ua kom cov leeg rov ua kom tiav, thaum cov khoom noj carbohydrates yuav hloov cov khoom lag luam glycogen. Qhov no yuav ntxiv koj lub zog.

Piv txwv ntawm cov zaub mov noj muaj xws li:

• ib lub protein co nrog ib rab daus ntawm cov protein thiab lub txiv tsawb
• ib khob mis chocolate
• Greek yogurt nrog berries
• tuna rau mov ci tagnrho

Koj yuav tsum noj dab tsi tom qab lub sijhawm ntev dua cardio?

Yog tias koj tau kawm txog kev sib tw thiab ua tej yam hnyav ncawv ntawm lub plawv, cov sij hawm tawm dag zog no yuav tsum muaj kev xav rov los thiab.

Tom qab koj cov workout, haus dej kom ntau lossis xaiv cov kis las ncaws pob nrog electrolytes, zoo li Gatorade. Cov dej haus no pab hloov ua kua dej thiab sodium poob los ntawm kev tawm hws.

Tom ntej no, xaiv cov pluas mov me me nrog cov khoom noj carbohydrate / protein ntawm 3: 1. Qee qhov ua piv txwv suav nrog cereal thiab mis nyuj, bagel nrog qe, lossis protein zom nrog txiv ntxiv.

Cov kauj ruam tom ntej

Dab tsi koj yuav tsum tau noj tom qab cardio nyob ntawm ntau yam, nrog rau qhov siv thiab ntev ntawm koj kev sib kho. Qhov tseem ceeb tshaj plaws tau mloog koj lub cev. Cov lus qhia saum toj no tsis yog cov kev cai nruj, tab sis cov lus qhia kom ua raws.

Yog tias koj tau tshaib plab tom qab ua haujlwm tas, xaiv cov khoom noj muaj txiaj ntsig zoo rau lub cev kom yuag thiab ntxiv rau koj lub cev.