Kev khiav yog ib qho ntawm cov kis las uas yooj yim thiab pheej yig tshaj plaws los ua. Kev dhia ua si thaum sawv ntxov lossis yav tsaus ntuj muaj ntau qhov txiaj ntsig: nws kho lub cev, ua kom muaj zog thiab muaj zog, kho cov kab mob mus ntev, tiv thaiv kab mob, thiab pab koj poob phaus los ntawm kev hlawv cov calories ntau thaum ua haujlwm.
Calorie poob thaum khiav
Ib qho kev tawm dag zog lossis lub hlwb ntawm ib tug neeg twg ua rau nws poob lub zog, uas yog xam hauv calories. Yog tias koj noj ntau dhau los ntawm cov calories uas koj hlawv nyob rau hauv ib hnub, tom qab ntawd lub zog yuav khaws cia li rog nyob hauv daim tawv nqaij lossis hauv nruab nrog cev, ua rau tib neeg muaj roj.
Cov txheej txheem ntawm kev poob ceeb thawj yog ua raws cov lej yooj yim - koj yuav tsum siv ntau lub zog dua li koj haus. Hauv lub neej txhua hnub, nws yog qhov nyuaj rau paub tseeb tias muaj pes tsawg calories nyob hauv ib qho zaub mov, lossis muaj pes tsawg tus poob thaum khiav: hauv thawj kis, koj yuav tsum paub meej cov khoom noj khoom haus, lawv cov zaub mov muaj txiaj ntsig thiab ntau ntau, hauv qhov thib ob, kev khiav ceev, kev noj qab haus huv, lub sijhawm yog qhov tseem ceeb. Tab sis txawm tias ib qho kev kwv yees ntxawv yuav pab txiav txim seb puas muaj kev ntsuas cov calories.
Ntau tus neeg qhov hnyav, nws cov calories ntau nws poob thaum khiav, txij li koj yuav tsum zawm koj cov leeg ntau kom tswj hwm lub cev hnyav. Yog li, ib tug ntxhais uas hnyav 50 phaus hauv ib nrab teev ntawm kev khiav ntawm qhov nruab nrab yuav poob txog 150 Kcal, thiab thaum tib lub sijhawm ntawm tib lub nrawm, tus neeg hnyav dua 100 kilo yuav tuaj yeem hlawv ob lossis peb zaug ntau dua - txog li 400 Kcal.
Qhov siab dua ntawm kev khiav nrawm, qhov kev siv zog ntau dua koj xav tau siv, yog li cov calories kuj tseem kub sai dua: ntawm kev khiav ceev ntawm 6 kis lus m rau ib teev hauv ib nrab teev, ib tug neeg tuaj yeem poob txog 150 Kcal, nrawm li 8 mais ib teev, nws poob ntau dua 200 Kcal, thiab muaj kev paub dhau los ntawm cov neeg khiav, hla 10 lossis ntau mais nyob hauv ib teev, lawv hlawv txog 300 Kcal.
Sprint khiav ntawm qhov ceev ntawm 15-18 km ib teev tso cai rau koj hlawv txog 1000 Kcal hauv ib nrab ib teev, tab sis nws tsis tuaj yeem tiv taus lub nra no rau lub sijhawm ntev.
Txoj kev ntawm kev khiav haujlwm kuj tseem ceeb - piv txwv li, thaum lub sijhawm sib hla, thaum tus neeg hloov kho nrawm, khiav ntawm qhov nruab nrab ntawm qhov nrawm thiab taug kev, ntau cov calories yog hlawv. Qhov tseeb no tuaj yeem piav qhia hauv cov lus nkag mus tau zoo raws li hauv qab no: lub cev tsis tuaj yeem siv rau kev hloov pauv, tsis paub txog yam yuav tau tshwm sim rau lub sijhawm tom ntej, yog li ntawd, tsuas yog qee zaum, nws pib txheej txheem ntawm kev hlawv cov calories sai, thaum nyob tib qhov sib tw khiav nws maj mam yoog thiab pib txuag hluav taws xob.
Kev ncua kev khiav yuav txuag koj lub sijhawm khiav thiab xyaum rau kaum tsib txog nees nkaum feeb.
Yuav ua li cas poob ceeb thawj los ntawm kev khiav
Jogging tsis yog txoj kev zoo rau poob phaus, ntau tus neeg tseem ua tsis tiav qhov txiaj ntsig xav tau, vim lawv tsis soj qab xyuas lawv cov calorie kom tsawg. Jogging ua rau ib tus neeg poob lub zog, uas nws sim ua kom rov txais cov zaub mov kom zoo dua, vim li ntawd, lub zog ua kom poob rov qab. Nws tseem yog qhov tseem ceeb rau kev coj ua lub luag haujlwm thiab tsis tu ncua, ob peb hnub hauv ib lub lis piam rau tsawg kawg ib nrab teev, thiab nyiam dua ib teev. Kev khiav haujlwm tsis xwm yeem, zoo li ib ce muaj zog uas tsis muaj txheej txheem, tsis ua rau poob phaus. Tab sis koj tsis tas yuav khiav txhua txhua hnub, cov leeg yuav siv sij hawm los so.
