Zimamveka ngati mukuwotcha kwambiri ma calories mukamayenda kumtunda kapena kuwonjezera pazomwe mumapanga. Koma ndi zowonjezera zingati zomwe mukuyaka poyenda kumtunda? Yankho likuchokera kuzinthu ziwiri: kuyesa kafukufuku wamagetsi, ndi migwirizano yogwiritsidwa ntchito ndi American College of Sports Medicine.
Kuwotcha Makalora Owonjezeka Kuyenda Uphill
Kafukufuku wamagetsi amagwiritsira ntchito miyeso yeniyeni ya makilogalamu omwe anthu akuyenda kumtunda pa mtunda wa makilomita 3,5 pa ora limodzi ndi iwo akuyenda pa nthaka yolimba ndi yolimba pa liwiro lomwelo.
Kusiyana kwake kunali kuwonjezeka kwa makilogalamu otentha ndi 60 peresenti kapena ndi makilogalamu enanso 48 pa mailosi kwa 150-pounds munthu. Pa nthaka yapansi, munthu ameneyo amayaka makilogalamu 80 pa mailosi. Kafufuzidwe kameneka kagwiritsidwe kachakudya kameneka (MET) kamagwiritsidwa ntchito poyenda mapepala a calorie ndi ena owerengetsera.
Njira yachiwiri imagwiritsa ntchito migwirizano kuchokera ku "Buku la American Medicine's Guide for Guide for Guidelines for Testing Exercise and Prescription." Zimasonyeza:
- Pa 1 peresenti iliyonse ya kalasi, mumapanga makilogalamu anu okwana 12 peresenti kapena pafupifupi 10 calories pa mailosi kwa 150-pounds munthu.
- Panthawi yomwe muli ndi zaka khumi, mumatentha makilomita awiri pa kilomita imodzi .
Ichi ndichifukwa chake kuyenda nthawi zambiri kumatchulidwa mu calorie calculators monga kuwotcha makilogalamu ambiri pamtunda kuposa kuyenda.
Yendetsani pa Mapiri ndi Treadmills
Kuchuluka kwa kutsamira kumapanga kusiyana kwakukulu. Sikuti mapiri onse ali ofanana.
Pamalo opangira mapepala, mungathe kuyendetsa molondola pa 1 peresenti, 2 peresenti, ndi zina. Pamene mukuyenda panja, muyenera kugwiritsa ntchito chida monga mapMyWalk.com kuti muwerenge zomwe mukuyenda. Kutsika kwa 5 peresenti ndi weniweni huffer-puffer.
Chomwe Chimawombera Chiyenera Kufika Kumtunda
Pokhapokha mutakhala pamtunda, zomwe zikukwera ziyenera kutsika.
Kodi mumataya khalori yowonjezera yonse chifukwa mumakhala mukuyenda movutikira?
Ayi, kafukufuku wa MET amasonyeza kuti pamene mukudutsa mumatentha 6.6 peresenti ya olemera pa kilomita kuposa kuyenda pamtunda. Izi zikutanthauza kuyatsa makilogalamu asanu ochepa pa mailosi kwa munthu wokwana mapaundi 150. Powonjezera, powonjezera kuyenda kwa mtunda wa makilomita imodzi ndikuyenda kuyenda mtunda wa makilomita 1, munthuyo akhoza kuwotcha makilogalamu ena makumi atatu ndi atatu kuposa momwe angayendere mtunda wamakilomita awiri.
Kodi Mungadalire Kuwonetsera Kalori?
Kodi mungakhulupirire kuti mapulogalamu anu otetezera mapulogalamu amawoneka kapena omwe amawerengedwa pa gulu lanu labwino kapena mawonekedwe a mtima? Ziwerengero sizikugwirizana. Zingakhale zovuta kudziwa kuti ndi iti, ngati ilipo, ingakhale yolondola. Pazochitika zonse, kuika zolemera molondola mu pulogalamu kapena kuwonetsera kudzakuthandizani kuwerengera molondola.
Magulu ena olimbitsa thupi ndi masewera olimbitsa thupi amagwiritsira ntchito mpweya wanu ndi mamitala kuti mudziwe kuti mukukwera. Angagwiritse ntchito izi poyeretsa chiwerengero cha calorie. Ena alibe ntchitoyi ndipo sangadziwe kuti mukukwera kapena kutsika. Chopondapira chimadziwa kutsika ndipo mukuyenera kudalira kuti chimapatsa deta imeneyo kuwonetsera kalori.
Kuwonjezera Mapiri ku Ntchito Yanu Yoyenda
Mukhoza kukhala ndi mapiri pa njira yanu yachizolowezi yoyendayenda kapena mugwiritseni ntchito pazomwe mukuyenda popita.
Koma kodi mumagwiritsa ntchito mawonekedwe abwino, maonekedwe, ndi njira?
- Mmene Mungayendetse Kudzala : Gwiritsani ntchito njira iyi kwa iwo amene akukwera. Fufuzani mapazi anu ndipo yesani kukhalabe mofanana. Musakweze mawondo anu mmwamba kwambiri. Sungani mchiuno mwanu musadalire mopitirira muyeso kapena kutsogolo.
- Kuthamanga Kumtunda : Kuyenda kutsika kungayikitse maondo anu, monga awo omwe ali ndi mavuto a mawondo angakhale akumanapo kale. Phunzirani njira zabwino zothandizira kuteteza mawondo anu kutsika.
- Kugwiritsa Ntchito Mapiri a Treadmill : Limbikitsani mphamvu yanu komanso muzitsatira pamtunda wopangira mapiri. Simuyenera kuthamangira kukweza mtima wanu.
> Zotsatira:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Chiwerengero cha Ntchito Zathupi. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita. 2011; 43 (8): 1575-1581. lembani: 10.1249 / mss.0b013e31821ece12.
> Swain DP, Brawner CA. Buku la Mauthenga a ACSM a Zitsogolere Zoyezetsa Zochita ndi Kulembetsa . Philadelphia: Wolters Kluwer Health / Lippincott Williams & Wilkins; 2014.