Nthawi Yodzipereka Imapereka Zoposa Zitatu Zambiri
Zomwe mukuyendera pa Fitbit yanu ndi chizindikiro chimodzi chomwe mukuchita, koma mchitidwe wochepa wa maminiti amakuuzani ngati mukupeza ntchito zabwino zokwanira kuti muchepetse thanzi lanu ndi kumanga thupi lanu . Kaya mumagwiritsa ntchito Fitbit kapena zochitika zina zomwe zimalembetsa maminiti ofunika kwambiri, ndi nthawi yomvetsera kwa chiwerengerochi ndikuchipanga kukhala gawo la cholinga chanu cha tsiku ndi tsiku.
Ndi Maminiti Ogwira Ntchito Ambiri Omwe Mukufunikira
Fitbit ili ndi cholinga chosasinthika cha mphindi 30 zokhazikika patsiku. Mukhoza kukhazikitsa cholingacho kukhala chapamwamba kapena chocheperapo. Cholingacho chimachokera kuzipangizo zochokera ku Centers for Disease Control and Prevention (CDC) chifukwa cha kuchuluka kwa masewera olimbitsa thupi omwe amadziwika kuti achepetse ngozi.
Mphindi yogwira ntchito imalembedwa pamene mukukwaniritsa zolinga za CDC zochita masewera olimbitsa thupi. CDC ndi imodzi mwa akuluakulu a zaumoyo omwe amati mukufunikira masewera olimbitsa thupi oposa 150 kapena mphindi makumi asanu ndi awiri. Mphindi zochepazi ziyenera kuchitika pamapeto a mphindi 10 ndipo ziyenera kufalikira sabata iliyonse.
Zowonjezera ndi zabwino, ndi 300 mphindi zowonjezera kapena mphindi 150 zochita masewero olimbitsa thupi zikuwonetsedwa kukhala ndi zowonjezereka zaumoyo. Ngati mwataya kulemera, CDC imanena kuti anthu omwe amaletsa nthawi zambiri amalowa pamphindi 60 mpaka 90 patsiku lochita masewera olimbitsa thupi.
Kodi Fitbit Imakhala Bwanji Mphindi Zambiri?
Mphindi yochepa yogwiritsira ntchito imakuuzani pamene mwakhalapo osachepera maminiti 10 mu ntchito yomwe imawotcha makilogalamu katatu monga momwe mukuchitira panthawi yopumula. Mukapumula, momwe mumagwirira ntchito (MET) ndi ofanana. 1. Fitbit imagwiritsa ntchito mlingo wa 3 MET kapena wapamwamba kuti agwiritse ntchito masewero olimbitsa thupi.
Pa msinkhu wa 3 MET, mudzakhala mukuyenda mofulumira kapena mukuchita zochitika zina zomwe zimakweza mtima wanu mokwanira kotero kuti mukupuma mwakuya kwambiri kuposa nthawi zonse. Fitbit imagwiritsanso ntchito msinkhu wa 6 MET kuti uwonetse mphamvu yogwira ntchito.
Zowonongeka zina monga Apple Watch zimapezanso ndi kuyang'ana mphindi zolimbitsa thupi kapena mphindi zolimbikira. Zingasinthe malingaliro awo ndi mawu ake. Mwachitsanzo, Garmin amagwiritsa ntchito mawu akuti "minutes". Ena owonetsa thupi, monga Mafilimu, amakupatsani mwapadera mphindi zochepa komanso mphindi zolimba.
Zochita zolimbitsa thupi zimaphatikizapo kuyenda mwamsanga, kuyenda kosavuta, wophunzitsira elliptical, kusambira mofulumira, kuthamanga kwa madzi, kuyendetsa njinga pamunsi pa 10 mph, ballroom kapena kuvina mzere, ndi kumunda. Kuchita masewera olimbitsa thupi kumaphatikizapo kuthamanga, kukwera kumtunda, njinga zamapikisano pa mphindi 10 mph, kusambira mofulumira, kuthamanga mwendo, kuthamanga msanga kapena kuthamanga kwamasewera, masewera othamanga kwambiri (monga mpira, hockey, basketball, singles tennis), ndi munda wamaluwa.
Kuyeza Maminiti Ogwira Ntchito
Zolemba zamakono ndi zochitika zina zamakono zoyendetsa ntchito komanso pedometers zimatha kuzindikira osati masitepe omwe mungatenge komanso maulendo anu kuti mudziwe ngati mukuyenda mofulumira kusiyana ndi kuyenda mophweka.
Nyuzipepala ya American College of Sports Medicine inanena kuti phokoso la masitepe 100 pa mphindi ndilo chizindikiro chabwino kuti mukukwera msanga ndikuyenda zolimbitsa thupi.
Simungalembetse mphindi zochepa mpaka mutayenda mofulumira. Izi zikuwerengedwera kwa inu ndi mapulogalamu a Fitbit. Imaona kuti nthawi zina zimakhala kuti mukuchita khama mokwanira kapena pamtunda.
Zitsanzo zina zimakhala ndi chidziwitso cha mtima pamtima ndipo zimagwiritsa ntchito chiyesochi kuti mudziwe ngati muli pamtima mofunikira kuti muyambe kuchita masewera olimbitsa thupi.
Izi zikhoza kukhala zolondola kwambiri kusiyana ndi cadence ngati mutapindula mofulumira pang'onopang'ono. Ngati mukuyenda kumtunda kapena kugwiritsanso ntchito pamtunda , ndiye kuti mtima wanu umakulira ngakhale pang'onopang'ono.
Maofesi ena a Fitbit amayang'anitsitsa mitundu yosiyanasiyana ya masewera olimbitsa thupi ndikuwapatsa ma seti MET moyenera. Chida cha SmartTrack chimazindikiritsa kusiyana pakati pa kuyenda, kuthamanga, kuthamanga pabasi, elliptical, ndi kusambira. Chipangizochi chidzalembetsa ntchito muzinthu izi.
Mukhozanso kutsegula gawo lochita masewero olimbitsa thupi ndi "Track Exercise" ntchito pulogalamu ya Fitbit kapena dashboard pa intaneti. Ngati izo zikukwaniritsa zofunikira, maminiti adzawonjezeredwa kwa mphindi yogwira ntchito. Izi ndi zothandiza pazinthu zomwe siziyendetsa nthawi zonse, monga kugwiritsa ntchito elliptical trainer kapena njinga.
Pamene Zochitika 10,000 pa Tsiku Sizokwanira
Kufikira cholinga cha masitepe 10,000 pa tsiku sikungatsimikizire kuti mwachita mphindi 10 zopitilira zochita masewera olimbitsa thupi. Mwinamwake mukusuntha pang'ono patsiku koma nthawi zonse pamakhala zosavuta zomwe sizikukweza mtima wanu mokwanira. Ngakhale kuti simukukhalira pansi, simukupeza ubwino wochita masewero olimbitsa thupi.
Ichi ndi chifukwa chake ndibwino kuyang'ana maminiti anu ochepa omwe mukugwira ntchito. Mwina mukuyenda mofulumira. Kapena, mwina mukuyenda mofulumira, koma mwatsala pang'ono kufika musanakwane mphindi khumi zokha. Izi zidzatayika kutaya mphindi zomwezo.
Ngati mukugwiritsa ntchito pulogalamu ya pedometer kapena ntchito yomwe simumalembetsa nthawi yogwira ntchito, muyenera kuyesetsa kulembetsa zochitika zanu zolimbitsa thupi ndikuonetsetsa kuti muli pamtima kapena muyeso womwe uyenera kuwerengedwa ngati mphindi yogwira ntchito.
Kuyang'ana Mphindi Zanu Zogwira Zithunzi
Kuti muwone ngati mwakhala mukutsatira ndondomeko ya mphindi 30 zokhazikika patsiku, mukhoza kuwonanso masiku apitalo, masabata, ndi miyezi pazinthu zambiri zowonetsera polojekiti kapena ma bolodi apamwamba. Izi zikhoza kukuthandizani kuona zomwe mwasintha ndikukulimbikitsani kuti mupange zolinga nthawi zonse.
Kuti muwone pamene mwakwanitsa mphindi zochepa za Fitbit, mungagwiritse ntchito maminiti ogwira ntchito pulogalamuyo kapena muzisankhe pa dashboard pa intaneti. Kenaka tambani tsikuli kuti muwone galamala pamene maminiti otanganidwa amalembedwa pa mphindi khumi ndi ziwiri za tsiku. Mukhoza kubwereza masiku apitalo, masabata, miyezi, nyumba, ndi zaka.
Zochitika zina, monga zojambula za Polar, zisonyezerani ngati mwakwanitsa kapena mwamphamvu kwambiri panthawi yanu yogwira ntchito. Izi zimakuthandizani kuti mukwaniritse zolinga zanu ndi mphindi zingapo mukachita zambiri mwamphamvu. Mtundu wa pulogalamu ya Jawbone imatulutsa mphindi yanu yogwira ntchito kuti asonyeze mphamvu zawo.
Ubwino Wopindula Mphindi Yanu Yogwira Ntchito Cholinga
Mwa kukwaniritsa cholinga chanu cha mphindi iliyonse yogwira ntchito, CDC ikuwonetsa madalitso ochuluka aumoyo.
- Mudzachepetsa kwambiri chiopsezo cha matenda a mtima. Mukhozanso kupititsa patsogolo kuthamanga kwanu kwa magazi ndi ma cholesterol.
- Mudzachepetsa chiopsezo cha matenda a shuga ndikupanga shuga ya mtundu 2. Ngati muli ndi matenda a shuga a mtundu wa 2, mukhoza kusintha shuga lanu.
- Mumachepetsa chiopsezo cha kansa yam'mimba ndi kansa ya m'mawere ndipo kafukufuku akusonyeza kuti mungachepetse chiopsezo cha khansa ya m'magazi ndi mapapo. Kuchita masewera olimbitsa thupi kumawathandizanso odwala khansa kukhala ndi moyo wabwino.
- Ngati muli ndi nyamakazi pamagulu anu, kuchita masewera olimbitsa thupi kwambiri pamsinkhu uwu kudzakuthandizani kuti mukhalebe ogwira ntchito komanso mutha kupweteka.
- Mukhoza kusintha maganizo anu, kuchepetsa chiopsezo, ndikugona bwino.
- Mukuwonjezera mwayi wanu wokhala ndi moyo wautali.
Mawu Ochokera
Kupeza masewera olimbitsa thupi kuli ndi phindu, ngati kungachepetse nthawi yomwe mumakhala ndikulephera kugwira ntchito. Kafukufuku akusonyeza kuti inunso muyenera kusiya nthawi kuti muchepetse thanzi lanu. Koma mumalandira madalitso ochulukanso omwe mumakwaniritsa cholinga cha maminiti.
Yesetsani kuchita zinthu zosachepera 10 zomwe zimapangitsa kuti mupume kupuma komanso mtima wanu ukupopera. Izi zingakhale kuyenda mwamsanga pa ntchito yanu yopuma kapena masana. Limbikitsani nthawi yanu mofulumira kapena kuonjezera zovuta zanu kuti mutenge mphindi makumi atatu patsiku kapena kuposerapo.
> Zotsatira:
> Zochitika Zowonongeka Zamakono. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm.
> Garber CE, Blissmer B, Deschenes MR, et al. Kuchuluka ndi Kuchita Zochita Zolimbikitsira Kukhazikitsa ndi Kusunga Mafilimu, Matenda a Musculoskeletal, ndi Neuromotor Fitness Mwachiwonekere Achikulire Odwala. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (7): 1334-1359. lembani: 10.1249 / mss.0b013e318213fefb.
> Kuzisunga. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html.
> Phindu la Ntchito Yathupi. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.