Kufamba nguva dzose kune zvakawanda zvinobatsira.Inzira yekurovedza muviri iri nyore uye isingadhuri.Pamusoro pezvo, kutora matanho akakwana zuva rega rega kunogona kubatsira hutano hwako nekudzikisa njodzi yekuora mwoyo, kubatsira nekuremerwa, nekuvandudza hutano hwehuropi. hutano hwemapfupa uye hupenyu hwese ().
Mumakore achangopfuura, kufamba nhanho 10 pazuva kwave kurudziro yakakurumbira inoshandiswa kukurudzira kuita basa renguva dzose.
Asi unogona kunge uchinetseka kuti sei chaizvo nhanho gumi,10 dzichikurudzirwa uye kuti gwara iri rinogona kukubatsira kuzadzisa zvinangwa zvako zvekusimba.
Ichi chinyorwa chinotarisisa kurudziro yedanho remazuva ese uye kuti mangani macalorie aunopisa uchiita 10 nhanho.
Sei zvakakosha kutora matanho 10 000?
Kune vanhu vazhinji, kufamba nhanho 10 ingangoita mamaira mashanu (000 makiromita).
Nhamba chaiyo ye10 inogona kuverengerwa kune sirogani inoshandiswa nekufamba makirabhu muJapan kubva kuma000s (, ).
Pamusoro pezvo, tsvakiridzo yemazuva ano inotsigirawo chirevo chekuti kufamba nhanho 10 kwakanakira hutano hwese ().
Muchidzidzo chevanhu vakuru ve35 vane chikamu che 31,7 kusvika ku44,9, vatori vechikamu vakagamuchira mazano ezvokudya uye zvishoma nezvishoma vakawedzera matanho avo ezuva nezuva kusvikira vasvika 10 000. Mushure mekupindira kwemwedzi we6, BMI yeVatori vechikamu yakaderera zvikuru ne3,7% ().
Zvimwe zviyero zvemuviri zvakavandudzwawo.
Izvozvo zvakati, chidzidzo ichi hachina kusiyanisa migumisiro yezano rekudya kubva kune yekufamba. Naizvozvo, hazvigoneke kutaura kuderera kweBMI nekufamba wega.
Summary
Kutora matanho e10 pazuva haisi kurudziro yehutano yepamutemo, asi yakaratidzwa kuva inobatsira pakuderedza uremu uye hutano hwese.
Mangani macalorie anopisa nhanho gumi?
Zvichida zvinoshamisa, hazvisi nyore kuyera chaizvo kuti mangani macalorie aunopisa nekutora nhanho gumi.
Muchokwadi, munhu wese angangopisa pese paanotora matanho aya, nekuti huwandu hwemakoriyumu aunopisa kuburikidza nekuita zvemuviri hunokanganisa nezvakawanda zvinhu.
uremu
Yagara ichitendwa kuti chimwe chezvinhu zvakakosha zvinokanganisa huwandu hwemakoriyumu aunopisa panguva yekurovedza muviri kureba kwemuviri uye uremu (, ).
Nemhaka yokuti zvinotora simba rakawanda kufambisa muviri mukuru pane kufambisa muviri muduku, dzidziso ndeyokuti macalorie akawanda anopiswa panguva yekufamba kwemuviri mukuru ().
Zvisinei, tsvakurudzo itsva inoratidza kuti mushure mekugadzirisa uremu hwemuviri, nhamba yemakoriyori akapiswa kuburikidza nekuita basa remuviri muvanhu vane uremu hwepamusoro hunogona kunge husina kukwirira shure kwezvose ().
Naizvozvo, kutsvagisa kwakawanda kunodiwa kuti uone kuti uremu hunokanganisa sei huwandu hwemakoriyumu akapiswa mukati mematanho.
Pace uye nzvimbo
Zvimwe zvinhu zvinogona kukanganisa kuti mangani macalorie aunopisa uchitora 10 nhanho uye pane rudzii rwepamusoro.
Semuyenzaniso, kana ukafamba uchimhanya uchikwidza nhanho yemamaira mashanu (5kilomita) paawa, unogona kupisa anodarika macalorie manomwe paminiti.
Ukuwo, kana ukafamba wakasununguka uchidzika munhanho yemamaira matatu kusvika mana (makiromita mashanu kusvika matanhatu) paawa, unogona kupisa pakati pe3 ne4 macalorie paminiti ().
Ongororo yevakuru vechidiki yakawana kuti kufamba nhanho gumi nenhanho yemakiromita matanhatu paawa kunopisa paavhareji 10000 mamwe makorikori pane kufamba chinhambwe chimwe chete pamakiromita matatu paawa ().
Genetic
Chinhu chinowanzo furatirwa chinobatsira kuwanda kwemakoriyumu aunopisa ndeye genetics (,, , ).
Imwe ongororo yakayera macalorie akapiswa panguva yekurovedza muviri mumapatya masere emapatya kwemavhiki maviri uye akagumisa kuti misiyano yemajini yakaverengera 8% yekusiyana kwemakoriyori akapiswa panguva yekurovedza muviri muhupenyu hwezuva nezuva ().
Uyezve, chidzidzo mumakonzo chakawana kuti nguva dzose kushingaira, vamhanyi vepamusoro-soro vakatumira kupisa kwakawanda mumisumbu yavo panguva yekurovedza muviri, izvo zvinotungamirira, zvichienzaniswa nevamhanyi vasina simba vasina kushanda ().
Zvakadaro, kumwe kutsvagisa pamusoro penyaya iyi kwatokura, uye zvimwe zvidzidzo zvichangoburwa zvinodiwa kuti unzwisise kuti genetics inopesvedzera sei huwandu hwemacalorie aunopisa.
CV
Huwandu hwemakoriyumu aunopisa uchitora nhanho gumi, 10 inogona kukanganiswa nezvinhu zvakaita sehuremu, genetics, mafambiro, uye nzvimbo yaunofamba nayo.
Maitiro ekufungidzira macalorie akapiswa
Imwe yedzakanakisa nzira dzekuverengera kuti mangani macalorie aunopisa nekutora 10 matanho ndeye kushandisa equation inofunga yako:
- poids
- kurovedza muviri
- nguva yekurovedza muviri
Equation yakapfava inofunga izvi zvinhu zvaunogona kushandisa kuverenga macalorie ako akapiswa uchifamba - uye kune mamwe maekisesaizi - ndeye ():
- macalorie akapiswa paminiti = 0,0175 x metabolic yakaenzana nebasa (MET) x uremu mumakirogiramu
Kuti ushandise iyi equation iwe uchada:
1. Sarudza MET yebasa rako
MET inomirira. A MET inomiririra chiyero chaunopisa macalorie paunenge uchiita chimwe chiitiko chemuviri. Zviitiko zvakasiyana pamasimba akasiyana ane yavo MET yakaenzana ().
Rondedzero yeakajairwa humbowo-yakavakirwa MET yakaenzana inogona kuwanikwa ().
Pakufamba, avhareji MET yakaenzana kubva 2,0 kusvika 10,0 zvichienderana nekumhanya uye terrain ().
2. Verenga uremu hwako mumakirogiramu
Kana iwe wakajaira kuverenga uremu hwako mumapaundi, zviri nyore kushandura nhamba yako kune makirogiramu.
- uremu mumapaundi / 2,2 = uremu mumakirogiramu
3. Cherechedza nhamba yemaminitsi e10 matanho
Sezvo iyi equation ichiverenga macalorie akapiswa paminiti, unofanirwa kuwanza chigumisiro nehuwandu hwemaminetsi awakakutora kuti upedze matanho 10 kuti uone huwandu hwehuwandu hwemacalorie awapisa.
Semuenzaniso, kana zvakakutorera maawa 1,5 (90 maminetsi) kufamba nhanho 10, equation yako yekupedzisira yaizoita seizvi:
- macalorie akapiswa = 0,0175 x MET x uremu mumakirogiramu x 90 (maminitsi)
4. Batanidza data rako muequation.
Kana uchinge waona MET yako, uremu hwako mumakirogiramu, uye huwandu hwemaminetsi hwawakakutora kuti ufambe nhanho zviuru gumi, unogona kubaya data rako muequation wopedzisa fungidziro yako.
Heano mimwe mienzaniso yekuti macalorie aunopisa anogona kusiyana sei zvichienderana nehuremu hwemuviri uye nhanho kusimba. Mumienzaniso iyi, zvinofungidzirwa kuti munhu wese akafamba kweawa imwe (1 maminitsi) zvisinei nekumhanya.
| 2,0 mph (3,2 km/h) / 2,8 MET | 3,0 mph (4,8 km/h) / 4.3 MET | 4,0 mph (6,4 km/h) / 5,0 MET | 5,0 mph (8 km/h) / 8.3 MET | |
|---|---|---|---|---|
| 130 zvinyorwa (59kg) | 173 calories | 266 calories | 309 calories | 514 calories |
| 160 zvinyorwa (73kg) | 214 calories | 329 calories | 383 calories | 636 calories |
| 190 zvinyorwa (86kg) | 253 calories | 388 calories | 451 calories | 749 calories |
| 220 zvinyorwa (100kg) | 294 calories | 451 calories | 525 calories | 872 calories |
CV
Unogona kufungidzira zviri nyore kuti mangani makoriyumu aunopisa nekutora nhanho 10 ine equation yakapfava iyo inofunga nezvehuremu hwako, kumhanya kwekufamba uye kusimba, uye nguva yakakutorera iwe kuita gumi kwete.
Ko 10 Matanho Anobatsira Iwe Kuzadzisa Zvinangwa Zvako Zvekusimba?
Pakazara, kutora matanho e10 pazuva kunoratidzika senzira yekuvandudza hutano hwese uye hutano.
Kutsvakurudza pamapurogiramu ekufamba kunoratidza kuti ibasa rakachengeteka uye rinoshanda rinogona kubatsira nekuderedza uremu nekuvandudza hutano hwakakwana (,,,,,).
Zvisinei, kufamba nhanho 10 pazuva zvingave zvisina kukodzera kumunhu wose, semuenzaniso nekuda kwekushaya nguva kana matambudziko akabatanidzwa. Izvozvo zvakati, kunyange kufamba zvishoma kudarika 000 matanho pazuva kwakaratidzwa kuva nemigumisiro (,,,,).
Chidzidzo chevakadzi chakawana kuti chirongwa chekufamba kwevhiki 12 umo vatori vechikamu vakafamba kwemaminitsi makumi mashanu kusvika makumi manomwe nemazuva 50 pavhiki vanogona kuvandudza zviratidzo zveropa zve insulin resistance ().
Kurudziro dzazvino dzinokurudzira kufamba kwemaminetsi angangoita makumi matatu mazuva mashanu pasvondo. Kutora nhanho 30 pazuva inzira imwe yekuzadzisa chinangwa ichi (, ).
CV
Kutora nhanho 10 pazuva kunogona kukubatsira kusangana nevhiki nevhiki kurovedza muviri mazano. Zvisinei, kutora matanho akati wandei zuva rega rega kunotonyanya kubatsira kuutano hwako pane kusatombotora zvachose.
Izvo zvakakosha
Kutora nhanho 10 pazuva kunogona kukubatsira kuwana anokurudzirwa maminetsi makumi matatu mazuva mashanu pasvondo.
Kunyange zvakadaro, kutora matanho 10 000 pazuva kungasava kwechokwadi kumunhu wose. Uyezve, matanho mashoma anogona kuwedzera hutano hwako.
Huwandu hwemakoriyumu aunopisa nekutora nhanho 10000 dzinosiyana kubva kumunhu kuenda kumunhu - uye kunyangwe zuva nezuva - nekuti zvinhu zvakaita sehuremu hwemuviri, genetics uye kumhanya kwekufamba zvinogona kuwedzera kana kuderedza huwandu hwemacalorie akapiswa.
Kuti ufungidzire kuti macalorie mangani awapisa, shandisa equation inotarisa huremu hwemuviri wako, kusimba kwekufamba, uye nguva yawakakutora kuti upedze matanho 10000 XNUMX.
Pakazere, kufamba nguva dzose kunogona kuburitsa - kunyangwe ukatora nhanho gumi kana zvishoma.
