Muaj pes tsawg calories peb hlawv thaum lub sijhawm ua haujlwm?

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Tus naj npawb ntawm cov calories uas peb hlawv thaum lub cev ua si nyob ntawm ntau yam, yog li kev nyeem ntawv ntawm lub treadmill yog ib yam zoo li qhov nruab nrab kub hauv tsev kho mob. Niaj hnub no peb yuav nkag siab txog dab tsi, ntxiv rau qhov hnyav, qhov siab, poj niam txiv neej thiab hnub nyoog, cuam tshuam rau cov calories uas peb hlawv, yuav ua li cas txhawm rau ua kom cov txheej txheem no, thiab tseem saib cov ntxhuav nrog tus nqi nruab nrab ntawm calories hlawv thaum lub sijhawm ua haujlwm, yoga lossis hnyav hnyav….

Lub khoos phis tawj hauv lub treadmill, tus kws qhia elliptical lossis stepper tsuas yog xav kom koj nkag mus rau koj lub hnub nyoog, qhov siab thiab qhov hnyav, thiab tom qab ntawd muab cov lej lej rau koj. Xav paub ntau ntxiv kom nkag siab tias muaj pes tsawg calories koj hlawv tiag tiag.

Lub simulator tsis tuaj yeem ntsuas koj lub cev kub, thiab tseem tsis suav nrog cov xwm txheej ib puag ncig, uas yog, huab cua kub, av noo thiab muaj lossis tsis muaj nag lossis daus.

Calories hlawv yog cuam tshuam los ntawm koj cov leeg nqaij, lub cev rog feem pua, qib qoj ib ce, metabolic tus nqi, lub cev kub, ambient kub, txheeb ze humidity, los nag los nag, barometric siab, qhov siab, thaum khiav - koj sail thiab cua kev taw qhia, pw tsaug zog thiab txawm. koj noj.

Piv txwv li, T yog kub, B yog humidity. Kev sib xyaw ua ke ntawm siab T thiab siab B yog qhov nyuaj heev; siab T thiab qis B - twb yooj yim dua; siab B thiab qis T - tej yam kev mob; qis T thiab siab B - txias heev; qis T thiab qis B - kev hloov pauv cua sov siab tshaj qhov nruab nrab.

Ua tsis taus pa

Nrog rau kev ua kom lub cev muaj zog, cov mem tes nce siab, ua pa tsis sib xws thiab nquag. Qhov no yog vim lub plawv sim ua kom cov pa oxygen ntau npaum li qhov ua tau rau cov leeg los tsim ATP (adenosine triphosphoric acid). Nws yog nws uas yog cov roj rau peb lub cev thaum lub sij hawm kev cob qhia.

Adenosine triphosphate (abbreviated ATP, Lus Askiv ATP) - nucleoside triphosphate, plays lub luag haujlwm tseem ceeb hauv cov metabolism hauv lub zog thiab cov khoom hauv cov kab mob; Ua ntej ntawm tag nrho cov, lub compound yog lub npe hu ua ib tug universal qhov chaw ntawm lub zog rau tag nrho cov txheej txheem biochemical nyob rau hauv lub systems.

ATP tau tshawb pom hauv 1929 los ntawm ib pawg kws tshawb fawb ntawm Harvard Tsev Kawm Ntawv Kho Mob - Karl Loman, Cyrus Fiske thiab Yellapragada Subbarao, thiab xyoo 1941 Fritz Lipmann tau qhia tias ATP yog lub luag haujlwm tseem ceeb ntawm lub zog hauv lub cell.

Lub luag haujlwm tseem ceeb ntawm ATP hauv lub cev yog txuam nrog kev muab lub zog rau ntau cov tshuaj lom neeg biochemical. Ua ib tus neeg nqa khoom ntawm ob daim ntawv cog lus siab zog, ATP ua haujlwm ncaj qha rau lub zog rau ntau lub zog siv biochemical thiab cov txheej txheem physiological. Tag nrho cov no yog cov tshuaj tiv thaiv ntawm cov synthesis ntawm complex tshuaj nyob rau hauv lub cev: kev siv ntawm lub active hloov ntawm molecules los ntawm cov kab mob lom, nrog rau cov creation ntawm ib tug transmembrane hluav taws xob muaj peev xwm; kev siv cov leeg nqaij contraction.

Nws hloov tawm tias thaum lub sijhawm kev cob qhia hnyav, 5 kcal raug hlawv rau txhua liter ntawm oxygen uas koj nqus tau. Yog li, yog tias koj piv ob tus neeg nrog kwv yees li tib lub cev tsis sib xws uas ua ib qho kev tawm dag zog, calorie ntau ntau yuav raug hlawv los ntawm tus uas ua pa ntau zaus.

Nws kuj txhais tau hais tias qhov uas koj npaj tau tsawg dua, koj qhov kev tawm dag zog yuav nyuaj dua thiab ntau zaus koj lub plawv dhia thiab ua pa. Qhov no txhais tau tias koj yuav hlawv ntau calorie ntau ntau tshaj li tus neeg npaj ntau dua. Yog tias koj xav hlawv calorie ntau ntau, ua pa ntau zaus!

Rooj

Rau kev khiav thiab kev caij tsheb kauj vab, muaj cov ntawv thov kev ua kis las tshwj xeeb uas, nrog rau cov khoom siv ntxiv (lub plawv dhia saib thiab saib kev ua si), ntau dua lossis tsawg dua suav cov calories uas siv rau kev cob qhia. Piv txwv li, Garmin watches xws li Fenix 3 thiab Forerunner 920XT theoretically coj lub ambient kub mus rau hauv tus account, thaum lub Strava app siv lub luj ntawm lub tsheb kauj vab mus rau hauv tus account.

Tab sis rau lwm yam kev ua ub no - yoga, Pilates, kauj ruam aerobics, kev cob qhia ua haujlwm, nqa hnyav, thiab lwm yam - tau txais cov ntaub ntawv nruab nrab txawm tias nyuaj dua. Rau qhov no, cov rooj tshwj xeeb tau muab tso ua ke, uas yuav muab rau koj tsuas yog ib lub tswv yim dav dav ntawm cov calories uas hlawv. Tab sis qhov ntawd zoo dua tsis muaj dab tsi. Peb muab koj cov ntaub ntawv rau cov hom kev qhia tseem ceeb.

• Aerobics - 5.2 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• Fast seev cev - 7,4 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• Football - 4.4 kcal ib teev ib 1 kg ntawm qhov hnyav.
• Volleyball - 4,8 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• dhia hlua - 5,6 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• Cov chav kawm ntawm tus kws qhia elliptical - 7, 4 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• Nce toj stairs / kauj ruam - 7, 4 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• Stretching - 1,8 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• Kev qhia hnyav - 3,8 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• Ashtanga yoga - 6 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• Static yoga - 3.2 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• Kev tawm dag zog lub cev yog 4.4 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• Ib qho yooj yim kauj ruam aerobics - 7,4 kcal ib teev ib 1 kg ntawm qhov hnyav.
• Intensive kauj ruam aerobics - 10, 6 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• Ce tsheb tuam (nruab nrab load) - 7, 4 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• Kev tawm dag zog lub cev (qhov hnyav hnyav) - 11, 1 kcal ib teev twg rau 1 kg ntawm qhov hnyav.
• Rowing tshuab - 7,4 kcal ib teev ib 1 kg ntawm qhov hnyav.
• Kev txhawb nqa hnyav - 6 kcal ib teev twg rau 1 kg ntawm qhov hnyav.

Lub laij lej suav cov calories uas hlawv thaum lub zog cob qhia.

Kev ua luam dej yog ib zaj dab neeg sib cais, txij li lub moos tsis suav nrog cov calories uas lub cev siv rau cua sov, vim tias cov dej kub ib txwm qis dua lub cev kub.

Feem ntau cov neeg ua luam dej siv plaub lub zog ntau dua li cov neeg ncaws pob. Ua luam dej ntawm qhov ceev ntawm 400 m / h kub hnyiab 3 kcal ib 1 kg ntawm koj qhov hnyav ib teev, ua luam dej qeeb nrog lub misstroke - 6 kcal, ua luam dej qeeb nrog kev nkag - 7 kcal, ua luam dej nrawm nrawm - 8 kcal.

Koj tuaj yeem suav tus lej kwv yees li calories hlawv thaum koj ua luam dej thiab sib piv nrog cov ntsuas uas daim ntawv thov yuav muab rau koj raws li cov ntaub ntawv tau los ntawm koj lub moos.

Cooper qhov kev sim yog dab tsi

Yog tias koj xav paub ntau txoj hauv kev uas cov neeg ncaws pob siv, peb xav kom koj sim ntsuas koj qib qoj ib ce siv Cooper xeem.

Kuper qhov kev xeem - lub npe dav dav rau ntau qhov kev sim rau lub cev muaj zog ntawm tib neeg lub cev, tsim los ntawm Asmeskas kws kho mob Kenneth Cooper xyoo 1968 rau US Army. Qhov kev hloov pauv nto moo tshaj plaws, uas muaj nyob rau hauv 12-feeb khiav: qhov kev ncua deb tau sau tseg, thiab raws li cov ntaub ntawv txiav txim siab yog kos rau kev ua kis las lossis kho mob. Kenneth Cooper tau tsim ntau dua 30 qhov kev sim no, tab sis qhov no yog siv dav hauv kev ua kis las xws li ncaws pob. Thaum ua qhov kev xeem, 2/3 ntawm cov leeg nqaij koom nrog. Xav tias Kenenise Bekele tuav lub ntiaj teb cov ntaub ntawv hauv kev sib tw 5,000 meter thiab yog 12: 37.35, ces nws yuav tau them txog 4,800 meters hauv 12-feeb khiav.

Kev khiav tuaj yeem hloov tau los ntawm kev caij tsheb kauj vab lossis ua luam dej rau 12 feeb.