Ukuhamba rhoqo kuneengenelo ezininzi.Yindlela elula nengabiziyo yokwenza umthambo.Ngaphezu koko, ukuthatha amanyathelo aneleyo yonke imihla kunokunceda impilo yakho ngokunciphisa umngcipheko wokudakumba, ukunceda ukulawula ubunzima, kunye nokuphucula impilo yengqondo. impilo yamathambo kunye nomgangatho wobomi ubonke ().
Kwiminyaka yakutshanje, ukuhamba ngamanyathelo angama-10 ngosuku kuye kwaba yingcebiso eyaziwayo esetyenziselwa ukukhuthaza umsebenzi oqhelekileyo womzimba.
Kodwa usenokuba uyazibuza ukuba kutheni na amanyathelo ali-10 acetyiswayo nokuba esi sikhokelo sinokukunceda na ukuba ufezekise iinjongo zakho zempilo.
Eli nqaku lithatha ujongo olusondeleyo kwiingcebiso zenyathelo lemihla ngemihla kwaye zingaphi iikhalori ozitshisayo ukwenza amanyathelo angama-10.
Kutheni kubalulekile ukuthatha amanyathelo angama-10?
Kubantu abaninzi, ukuhamba izinyuko ezili-10 kumalunga neekhilomitha ezi-000 (iikhilomitha eziyi-5).
Inani elithile le-10 linokuthi lifakwe kwisilogeni esisetyenziswe ngamaqela ahambahambayo eJapan ekuqaleni kwe-000s (, ).
Ukongezelela, uphando lwangoku lukwaxhasa ibango lokuba ukuhamba ngamanyathelo angama-10 kulungile kwimpilo yonke ().
Kuphononongo lwabantu abadala be-35 kunye namanqaku e-31,7 ukuya kwi-44,9, abathathi-nxaxheba bafumana iingcebiso zokutya kwaye banyusa ngokuthe ngcembe amanyathelo abo emihla ngemihla baze bafike kwi-10 000. Emva kokungenelela kweenyanga ze-6, i-BMI yabathathi-nxaxheba iyancipha kakhulu nge-3,7% ().
Eminye imilinganiselo yomzimba nayo yaphucuka.
Oko kwathiwa, olu pho nonongo aluzange luhluke kwimiphumo yeengcebiso zokutya ukusuka kwezo zihamba. Ngoko ke, akunakwenzeka ukuba kubangele ukuhla kwe-BMI ukuhamba wedwa.
isishwankathelo
Ukuthatha amanyathelo angama-10 ngosuku akusiyo isiluleko sezempilo esisemthethweni, kodwa kuboniswe ukuba kunenzuzo ekulahlekeni kwesisindo kunye nempilo yonke.
Zingaphi iikhalori ezitshiswa ngamanyathelo angama-10?
Mhlawumbi ngokumangalisayo, akukho lula ukulinganisa ukuba zingaphi iikhalori ozitshisayo ngokuthatha amanyathelo angama-10.
Enyanisweni, wonke umntu mhlawumbi uyatshisa ngalo lonke ixesha ethatha la manyathelo, kuba inani leekhalori ozitshisayo ngokwenza umsebenzi womzimba uchatshazelwa zizinto ezininzi.
ubunzima
Kudala kukholelwa ukuba enye yezinto eziphambili ezichaphazela inani leekhalori ozitshisayo ngexesha lomsebenzi womzimba kubude bomzimba kunye nobunzima (, ).
Ngenxa yokuba kuthatha amandla amaninzi ukuhambisa umzimba omkhulu kunokuhambisa umzimba omncinci, ithiyori kukuba iikhalori ezininzi zitshiswa ngexesha lokuhamba komzimba omkhulu ().
Nangona kunjalo, uphando olutsha lubonisa ukuba emva kokulungelelaniswa kobunzima bomzimba, inani leekhalori ezitshiswe ngomsebenzi womzimba kubantu abanobunzima bomzimba obuphezulu bungabi phezulu emva koko ().
Ngoko ke, uphando olongezelelweyo lufunekayo ukufumanisa indlela ubunzima obuchaphazela ngayo inani leekhalori ezitshiswe ngezigaba.
Isantya kunye nomhlaba
Ezinye izinto zinokuchaphazela ukuba zingaphi iikhalori ozitshisayo ukuthatha amanyathelo angama-10 kunye noluphi uhlobo lomphezulu.
Umzekelo, ukuba uhamba ngokukhawuleza unyuka ngesantya seemayile ezi-5 (iikhilomitha ezisi-8) ngeyure, unokutshisa ngaphezu kwe-7 calories ngomzuzu.
Kwelinye icala, ukuba uhamba ngokuzolileyo ezantsi induli ngesantya seemayile ezi-3 ukuya kwezi-4 (iikhilomitha ezi-5 ukuya kwezi-6) ngeyure, unokutshisa phakathi kwe-3,5 ne-7 yeecalories ngomzuzu ().
Uphononongo lwabantu abadala abancinci lufumene ukuba ukuhamba amanyathelo angama-10000 ngesantya seekhilomitha ezi-6 ngeyure kuya kutshisa i-avareji ye-153 yeekhalori ngaphezu kokuhamba umgama ofanayo ngeekhilomitha ezi-3 ngeyure ().
Imfuza
Into ehlala ingahoywa enegalelo kwinani leekhalori ozitshisayo yimfuza (,, , ).
Olunye uphononongo olulinganisa iikhalori ezitshiswe ngexesha lomsebenzi womzimba kwi-8 izibini zamawele kwiiveki ze-2 kwaye zagqiba ukuba ukungafani kofuzo kubangele i-72% yokwahlukana kweekhalori ezitshiswe ngexesha lomsebenzi womzimba kubomi bemihla ngemihla ().
Ukongezelela, uphononongo kwiigundane lufumene ukuba abagijimi abasebenzayo, abanamandla aphezulu bahambisa ukushisa okungaphezulu kwimisipha yabo ngexesha lomsebenzi womzimba, okhokelela, xa kuthelekiswa nabagijimi abancinci abangasebenziyo ().
Sekunjalo, olunye uphando ngesi sihloko ludala, kwaye izifundo zamva nje ziyafuneka ukuze uqonde indlela imfuzo echaphazela ngayo inani leekhalori ozitshisayo.
phinda Uqalele
Inani leekhalori ozitshisayo uthatha amanyathelo angama-10 kusenokwenzeka ukuba achatshazelwa zizinto ezifana nobunzima, imfuzo, isantya, kunye nomhlaba ohamba kuwo.
Indlela yokuqikelela iikhalori ezitshisiweyo
Enye yeendlela ezilungileyo zokubala ukuba zingaphi iikhalori ozitshisayo ngokuthatha amanyathelo angama-10 kukusebenzisa i-equation ethathela ingqalelo yakho:
- poids
- sebenzisa ukuqina
- ixesha lokuzilolonga
I-equation elula eqwalasela ezi zinto onokuzisebenzisa ukubala iikhalori zakho ezitshiswe ngelixa uhamba-kunye neminye imithambo - ngu ():
- iikhalori ezitshisiweyo ngomzuzu = 0,0175 x i-metabolic equivalent of task (MET) x ubunzima ngeekhilogram
Ukusebenzisa le nxaki kuya kufuneka:
1. Misela i-MET yomsebenzi wakho
I-MET imele. I-MET imele izinga otshisa ngalo iikhalori ngelixa usenza umsebenzi othile womzimba. Imisebenzi eyahlukeneyo kumandla ahlukeneyo ine-MET yayo elinganayo ().
Uluhlu lobungqina obuqhelekileyo obusekelwe kubungqina be-MET bunokufumaneka ().
Ukuhamba, umyinge we-MET olinganayo ukusuka kwi-2,0 ukuya kwi-10,0 ngokuxhomekeke kwisantya kunye nomhlaba ().
2. Bala ubunzima bakho ngeekhilogram
Ukuba uqhele ukubala ubunzima bakho ngeekhilogram, kulula ukuguqulela inombolo yakho kwiikhilogram.
- ubunzima kwiipounds / 2,2 = ubunzima ngeekhilogram
3. Qaphela inani lemizuzu yamanyathelo ali-10
Kuba le nxaki ibala iikhalori ezitshisiweyo ngomzuzu, kufuneka uphindaphinde isiphumo ngenani lilonke lemizuzu ekuthathileyo ukuba ugqibezele amanyathelo angama-10 ukumisela inani elipheleleyo leekhalori ozitshisileyo.
Umzekelo, ukuba kukuthathe iiyure ezi-1,5 (imizuzu engama-90) ukuhamba amanyathelo angama-10, inxaki yakho yokugqibela ingajongeka ngolu hlobo:
- iikhalori ezitshisiweyo = 0,0175 x MET x ubunzima ngeekhilogram x 90 (imizuzu)
4. Xhuma idatha yakho kwi-equation.
Nje ukuba uzimisele i-MET yakho, ubunzima bakho ngeekhilogram, kunye nenani lilonke lemizuzu ekuthathileyo ukuba uhambe ngamanyathelo angama-10, unokuplaga idatha yakho kwi-equation kwaye ugqibezele uqikelelo lwakho.
Nantsi eminye imizekelo yendlela iikhalori ozitshisayo ezinokwahluka ngokusekelwe kubunzima bomzimba kunye nokuqina kwenyathelo. Kule mizekelo, kucingelwa ukuba umntu ngamnye uhambe iyure enye (imizuzu engama-1) kungakhathaliseki ukuba sisiphi na isantya.
| 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 | |
|---|---|---|---|---|
| Iincwadi ze-130 (59kg) | 173 calories | 266 calories | 309 calories | 514 calories |
| Iincwadi ze-160 (73kg) | 214 calories | 329 calories | 383 calories | 636 calories |
| Iincwadi ze-190 (86kg) | 253 calories | 388 calories | 451 calories | 749 calories |
| Iincwadi ze-220 (100kg) | 294 calories | 451 calories | 525 calories | 872 calories |
phinda Uqalele
Unokuqikelela ngokulula ukuba zingaphi iikhalori ozitshisayo ngokuthatha amanyathelo angama-10 nge-equation elula ethathela ingqalelo ubunzima bakho, isantya sokuhamba kunye nokuqina, kunye nexesha elikuthathileyo ukwenza i-000 hayi.
Ngaba aManyathelo angama-10 azakukunceda ukuba ufezekise iinjongo zakho zoFitness?
Ngokubanzi, ukuthatha amanyathelo e-10 ngosuku kubonakala kuyindlela yokuphucula impilo yonke kunye nokuphila kakuhle.
Uphando kwiinkqubo zokuhamba lubonisa ukuba kukuzilolonga okukhuselekileyo kunye nokusebenzayo okunokunceda ukunciphisa umzimba kunye nokuphucula impilo yonke (,,,,,).
Nangona kunjalo, ukuhamba ngamanyathelo angama-10 ngosuku akunakulungele wonke umntu, umzekelo ngenxa yokungabikho kwexesha okanye iingxaki ezidibeneyo. Oko kwathiwa, nokuba ukuhamba ngaphantsi kwe-000 amanyathelo ngosuku kuboniswe ukuba kunenzuzo (,,,,).
Uphononongo kubasetyhini lufumene ukuba inkqubo ye-12 yeeveki zokuhamba apho abathathi-nxaxheba bahamba nge-50 kwimizuzu ye-70 iintsuku ze-3 ngeveki inokuphucula iimpawu zegazi zokunganyangeki kwe-insulin ().
Iingcebiso zangoku ziphakamisa ukuhamba ubuncinane imizuzu engama-30 ubuncinane iintsuku ezi-5 ngeveki. Ukuthatha amanyathelo angama-10 ngosuku yindlela enye yokufezekisa le njongo (,).
phinda Uqalele
Ukuthatha amanyathelo angama-10 ngosuku kunokukunceda ukuba uhlangabezane nezindululo zakho zokuzilolonga rhoqo ngeveki. Nangona kunjalo, ukuthatha amanyathelo aliqela suku ngalunye kuyinzuzo ngakumbi kwimpilo yakho kunokuba ungawathathi kwaphela.
Okubalulekileyo
Ukuthatha amanyathelo angama-10 ngosuku kunokukunceda ufumane imizuzu engama-000 ubuncinane ubuncinane iintsuku ezi-30 ngeveki.
Sekunjalo, ukuthabatha amanyathelo ali-10 000 ngosuku kusenokungabi yinto yokwenene kumntu wonke. Ngaphezu koko, amanyathelo ambalwa anokuphucula ngakumbi impilo yakho.
Inani leekhalori ozitshisayo ngokuthatha amanyathelo angama-10000 ahluka ukusuka kumntu ukuya kumntu - kwaye nakwimihla ngemihla - kuba izinto ezifana nobunzima bomzimba, i-genetics kunye nesantya sokuhamba kunokunyusa okanye ukunciphisa inani leekhalori ezitshisiweyo.
Ukuqikelela ukuba zingaphi iikhalori ozitshisileyo, sebenzisa i-equation ethathela ingqalelo ubunzima bomzimba wakho, ukuqina kohambo, kunye nexesha elikuthathileyo ukugqiba amanyathelo angama-10000.
Ngokubanzi, ukuhamba rhoqo kunokuhambisa - nokuba uthatha amanyathelo angama-10 okanye ngaphantsi.
