Illaa 600 Kalori ayaa gubtay intii lagu jiray Jimicsiga

Qanacsan

• Talooyinkan fantastik ah ee fantastik ayaa kaa caawin doona kordhinta kaloriyada gubtay inta lagu jiro jimicsiga oo leh nidaamyo jimicsi wadnaha oo aad waxtar u leh.
• Jadwalka Shaqada Cardio: Seddex Jid oo Guba Baruur
• Jadwalka Jimicsiga Wadnaha: Farsameeyaha Jirka Hoose
• Jadwalka Shaqada Wadnaha: Mega Calorie Blaster
• Jadwalka Shaqada Cardio: Fuula Slimming
• Tijaabi jadwalkaan jimicsiga wadnaha ee aadka u fiican oo aad meel kasta ka samayn karto si aad u kordhiso kalooriyada gubatay intii lagu jiray jimicsiga.
• Jadwalka Shaqada Cardio: Koorsada Cusbooneysiinta Elliptical
• Dib u eegis loogu talagalay

Talooyinkan fantastik ah ee fantastik ayaa kaa caawin doona kordhinta kaloriyada gubtay inta lagu jiro jimicsiga oo leh nidaamyo jimicsi wadnaha oo aad waxtar u leh.

Waxaan had iyo jeer ku aragnaa goobta jimicsiga: Waxaad taagan tahay adigoo fiirinaya mishiinnada isku dayaya inaad ogaato midka ugu caajissan oo ku siin doona jugta ugu weyn dadaallada jimicsigaaga. Ama waxaad fuulaysaa oo aad sii wadaysaa isla xawaaraha ilaa aad u adkaysan weydo daqiiqad kale.

Layaab ma leh in badan oo naga mid ah ay ka baqaan tagitaanka jimicsiga! Dhammaanteen waxaan u baahanahay inaan ku dheelno xamaasadda- iyo natiijooyinka ku soo noqnoqoshada jimicsiga wadnaha, sidaa darteed waxaan ka codsannay tababarayaasha ugu sarreeya talooyinkooda jirdhiska ee ugu waxtarka badan iyo hababka tababarka si ay u qarxiyaan kalooriyada, kor u qaadaan dheef-shiid kiimikaadkaaga, muruqyada xardho, oo kaa xoreeyaan taas "Marka ma dhammaan doontaa? ” maskax-dejin.

Sirta: Ha beddelin wax uun bil kasta, beddel inta lagu jiro fadhi kasta.

Samee shan ama lix ka mid ah jimicsiyada soo socda toddobada maalmood ee soo socda (inta aad daawanaysid waxa aad cuntid) waxaadna dhihi kartaa muddo aad u dheer ilaa hal rodol. Oo yaa og, laga yaabee inaan xitaa ku qaban doonno adiga oo dhoolla caddaynaya marka xigta ee aad garaacdo treadmill -ka!

Jadwalka Shaqada Cardio: Seddex Jid oo Guba Baruur

Tababaraha Wendy Larkin, maamulaha tababarka shakhsi ahaaneed, Crunch, San Francisco

Waxa aad u Baahan Tahay Xadhig bood ah, koox baaskiil wadid, iyo treadmill

Kaloori gubtay intii lagu jiray Jimicsiga 450–500*

Talooyinka jimicsiga: Beddelka u dhexeeya noocyada kala duwan ee jimicsiga ayaa kuu oggolaanaya inaad naftaada ku riixdo xadkaaga-ka dibna si kooban u soo kabasho oo mar labaad ku samee qalabka xiga-adoo adeegsanaya muruqyadaada oo dhan, ”ayuu yiri Larkin.

“Waxay ku jirtaa labada cagood, ka dibna si tartiib tartiib ah u bilow lugaha is -beddelka ah. Haddii aadan kari karin 10 daqiiqo, ku bood 10 kacdoon, ka dibna naso 15 ilbidhiqsi. , ku bilow iska caabin ku filan si aad u dareento xoogaa jiidis giraangiraha, ka dibna ka kordhi halkaas. Inta lagu jiro qaybaha taagan, badhidaada kor saar kursiga iyo lugahaaga lugaha.

*JAALIYADAHA LAGU GUBAY WAQTIGA DHAQANKA WAXA LAGU SOO DHIGAY DUMAR 145 KOOB AH.

Jadwalka Jimicsiga Wadnaha: Farsameeyaha Jirka Hoose

Tababaraha Tracey Staehle, abuuraha DVD-ga jimicsiga xoogga leh ee Socodka (fitbytracey.com)

Waxa aad u Baahan Tahay Treadmill

Calories Gubay Inta lagu jiro Jimicsiga 200*

Tilmaamaha jimicsiga: Jadwalka wadnaha "sare" ee buurta wadnaha wuxuu ka dhigayaa jirkaaga hoose inuu si adag u shaqeeyo, iyo in badan oo aad ka qayb qaadato kooxahaas murqaha ah, inta badan kalooriyooyinka aad gubto. "Waxaa dheer, arrimuhu si isdaba joog ah ayay isu beddelaan, markaa waa inaad diirada saartaa - ma soo saari kartid," ayuu yidhi Staehle. "Si joogto ah ayaa lagugu soo food saarayaa caqabad, ha ahaato xawaare aad u fuusho buur dhaadheer, inaad ku ordo jaranjaro, ama samayso sambabaha socodka."

*Kaloriinta gubtay inta lagu jiro jimicsiga waxay ku saleysan yihiin haweeney 145-pound ah.

Hadda soo hel talooyin taam ahaaneed si aad u kordhiso kalooriyada gubatay inta lagu guda jiro jimicsiga tababarka kalori ee blaster blaster!

Jadwalka Shaqada Wadnaha: Mega Calorie Blaster

Fiiri jimicsiyadan wadnaha ee cajiibka ah oo kaa caawin doona inaad kaxayso kalooriyada!

Tababaraha Paul Frediani, oo ah tababaraha haysta Triathlon USA, Magaalada New York

Waxa aad u Baahan Tahay Saacad gacan labaad ah ama saacad joogsi

Kaloori gubtay intii lagu jiray Jimicsiga 300–600*

Talooyinka Jirdhiska: Orodyahannada iyo saddex-ordayaasha waxay ku dhaqmaan jadwalka jimicsiga ee loo yaqaan "tababarka ku-meel-gaarka ah"-joogtaynta xoog leh oo adag laakiin aan aad u adkayn inaad dareento inaad qarka u saaran tahay inaad soo booddo.

"Waa mid ka mid ah siyaabaha ugu fiican ee lagu hagaajin karo adkeysigaaga, xawaarahaaga, iyo heerka jirdhiska," ayuu yiri Frediani. Intaa waxaa dheer, waxaad ka shaqeyneysaa meel-qiyaastii 80 boqolkiiba garaaca wadnahaaga ugu badan ( tag shape.com/heartrate si aad u xisaabiso kaaga -taasi oo wanaajisa labadaba dufankaaga iyo kalooriyada gubtay inta lagu jiro jimicsiga.

Waxay qaadataa ku celcelin ah in la joogteeyo heerka jimicsiga wadnaha muddo dheer, laakiin habkan joogtada ah, kaas oo ku jira xawaaraha yar yar, ayaa kaa caawin doona inaad ciddiso. Samee jadwalka jimicsiga wadnahaaga gudaha ama dibedda markaad baaskiilka waddo, ordo, ama dhaqso u socoto. (Waxa kale oo aad la qabsan kartaa ku dhawaad ​​mishiin kasta oo wadnaha ah, laga bilaabo seeraha ilaa elliptical-ka.)

*JAALIYADAHA LAGU GUBAY WAQTIGA DHAQANKA WAXA LAGU SOO DHIGAY DUMAR 145 KOOB AH.

Jadwalka Shaqada Cardio: Fuula Slimming

Tababaraha Nicki Anderson, milkiilaha, Reality Fitness, Naperville, Illinois

Waxa aad u Baahan Tahay Qalab kasta oo wadnaha ah oo kuu ogolaanaya inaad hagaajiso caabbinta ama u janjeersiga

Kaloori gubtay intii lagu jiray Jimicsiga 260–600*

Talooyin Jimicsi: "Barnaamijkani wuxuu kaa saarayaa aaggaaga raaxada adiga oo si joogto ah kor ugu qaadaya jillaabka saddexda saddexaad ee ugu horreeya," ayuu yidhi Anderson. "Waa jimicsi wax -ku -ool ah, gaar ahaan lugahaaga iyo badhidaada, oo ay tahay inay kor kuugu kiciyaan." Iskuday inaad ilaaliso xawaare isku mid ah xitaa sida u janjeerku ugu dhismo hababka tababarka wadnaha si aad u kordhiso kalooriyada gubatay inta lagu guda jiro jimicsiga, hana aad ugu sii jeedin (haddii ay tahay inaad xajisato, isticmaal qabasho aad u fudud).

*JAALIYADAHA LAGU GUBAY WAQTIGA DHAQANKA WAXA LAGU SOO DHIGAY DUMAR 145 KOOB AH.

U sii wad si aad u hesho talooyinka ugu dambeeya ee kaloriinta qarxinta talooyinka jimicsiga

Tijaabi jadwalkaan jimicsiga wadnaha ee aadka u fiican oo aad meel kasta ka samayn karto si aad u kordhiso kalooriyada gubatay intii lagu jiray jimicsiga.

Jadwalkaan tababarka wadnaha ee tamarta sare leh ayaa dib u soo nooleyn doona dheef-shiid kiimikaadkaaga si aad u kordhiso kalooriyada gubatay inta lagu guda jiro jimicsiga si aad u dhisto muruqa caatada ah si aad u yaraato, oo kaa xoog badan.

Tababaraha Cat Manturuk, Xarunta Ciyaaraha ee Chelsea Piers, New York City

Waxa aad u Baahan Tahay Saacad leh gacan labaad ama saacad joojin

Kaloori gubtay intii lagu jiray Jimicsiga 130–300*

Talooyinka jimicsiga: "Waxaan u sheegayaa dhammaan macaamiishayda inay u baahan yihiin inay ku daraan isku-darka-waa mid ka mid ah siyaabaha ugu wanaagsan ee loo gubo dufanka loona hagaajiyo heerka jirdhiskaaga si dhakhso ah," ayuu yiri Manturuk.

Dhammaanteen waxaan u nahay dardargelinta natiijooyinka ku jira kaar -kaarkayaga, sidaa darteed ku samee jimicsigan mashiin kasta, ama socod, orod, ama baaskiil bannaanka (haddii aad socoto ama ordo, qaado tillaabooyin dhaadheer marka qorshuhu ku baaqayo kordhinta jillaabta ama iska caabin, ama baaro buuraha qaar ee xaafaddaada kahor).

Manturuk wuxuu raaciyay: "Halkii aad ku xanaaqi lahayd oo aad ku afuufi lahayd, neeftaada ka dhig mid aad u garaac badan adigoo neefsanaya oo neefsanaya isla waqtigaas." "Waxaad heli doontaa ogsijiin badan oo sanbabadaada ah markaad jidhkaaga dejinayso, si aad u awooddo inaad awood u yeelato qarax kasta."

*Kaloriinta gubtay inta lagu jiro jimicsiga waxay ku saleysan yihiin haweeney 145-pound ah.

Jadwalka Shaqada Cardio: Koorsada Cusbooneysiinta Elliptical

Tababaraha Geralyn Coopersmith, maareeyaha sare ee qaranka, Equinox Fitness Training Institute, New York City

Waxa aad u Baahan Tahay Mashiin elliptical ah

Kaloori gubtay intii lagu jiray Jimicsiga 250*

Tilmaamaha jimicsiga: Coopersmith wuxuu yiri "Elliptical-ku wuxuu bixiyaa jimicsi aad u hooseeya oo saameyn ku leh gubista kalooriyada halista ah, laakiin ma dareemeyso inaad u shaqeyneyso si aad u adag sida aad uga shaqeyneyso noocyada kale ee qalabka," ayuu yiri Coopersmith.

Mar haddii mishiinadan wax saamayn ah ku lahayn ay ku kala duwan yihiin soo-saaruhu heerarkooda caabbinta iyo xajintooda, waxa aanu ka dhignay jimicsigan mid guud; raac RPE -ga iyo ikhtiyaarada mashiinkaaga si ay kuugu hayaan aagga saxda ah. "Markii uu sare u kaco, kaloriyo badan ayaa gubanaya," ayay raacisay.

Waxaad kordhin kartaa kalooriyada gubatay inta lagu guda jiro jimicsiga adiga oo adeegsanaya levers -ka gacanta oo si dhab ah u riixaya oo u jiidaya socod kasta oo ka mid ah hababka tababarka wadnaha. Laakiin haddii aadan dareensanayn inaad isticmaalayso ama aad ku sii haysato oo keliya inta kabaalku qabanayo shaqada oo dhan, ha dhidin. Kaliya isticmaal dhaqdhaqaaqa cudud dabiici ah: Gacmahaaga kaga soo horjeedo lugahaaga, taas oo sidoo kale caqabad ku ah xuduntaada.

*Kaloriinta gubtay inta lagu jiro jimicsiga waxay ku saleysan yihiin haweeney 145-pound ah.

Dib u eegis loogu talagalay