"Ndikuyembekeza kuchepa thupi ndikuthamanga. Ndimatentha kangati pamene ndikuyenda?"
Kuchuluka kwa makilogalamu omwe mumayaka mukamathamanga kumadalira zinthu zambiri, zofunika kwambiri kuti mukhale wolemetsa komanso momwe mumayendera.
Mmene Kufooka Kumakhudzira Mafuta Otsala
Mukamayesa kwambiri, mafuta owonjezera omwe mumatentha mukamayendetsa. Munthu wa 140-lb akuthamanga pamtunda wa mamita 6 (6 mph) adzatentha makilogalamu 318 mu mphindi 30.
Kuthamanga msinkhu umodzimodzi wa nthawi yofanana, munthu wa 180-lb adzatentha makilogalamu 408.
Mmene Mliri Umakhudzira Kalogalamu Yotentha
Kuthamanga komwe mumathamanga, ma calories wambiri omwe mumatentha. Munthu wokwana mapaundi 160 akuthamanga pa mphindi 12 (mph 5) kwa mphindi 30 akhoza kuwotcha makilogalamu 290. Munthu yemweyo akuyendetsa mtunda wa mphindi khumi (6 mph) adzawotcha makilogalamu 363 mu mphindi 30.
Ndili Ma Calories Ambiri Amene Mukuwotcha Pamene Mukuthamanga
Kuti muyambe kulingalira mozama za kuchuluka kwa makilogalamu omwe mukuyaka chifukwa cha kulemera kwanu ndi kufulumira, mungagwiritse ntchito calculator ndalama calculator. Palinso mapulogalamu omwe amatha kuyendetsa makilogalamu anu pamene mukuyenda. Ena othamanga amagwiritsanso ntchito zipangizo zofufuzira monga Fitbit kuti aziyang'anira makilogalamu awo.
Pitirizani kukumbukira, komabe, kuti izi ndi kungowonongeka kwakukulu kwa ma calories. Kawirikawiri calculators yamatenda a treadmill nthawi zambiri amadziwika bwino ndipo amawerengetsa chiwerengero cha ma calories otenthedwa panthawi yothamanga.
Musapange zolakwitsa chifukwa mumagwiritsa ntchito chiwerengero cha ma calories omwe mukuyaka .
Kotero, Ndingatani Kuti Ndichepetse Kunenepa?
Ngati mukuyesera kuchepetsa kulemera, kumbukirani kuti mapaundi ali ndi makilogalamu 3,500. Kotero inu mukuyenera kuti mupeze kusowa kwa calories 3,500 ndi masewera olimbitsa thupi kapena calorie.
Mtengo wotetezeka, wathanzi wokhala wolemera thupi uli pafupi .5 mpaka mapaundi awiri pa sabata. Ngati mutaya kulemera mofulumira kuposa momwemo, mukhoza kutaya minofu kuwonjezera pa mafuta.
Kuti mukwaniritse cholinga cha mapaundi imodzi omwe mwatayika pa sabata, mungafunike kulandira chosowa cha calories 500, mwina kudzera mu zochepetsera kapena kuchepetsa kalori, patsiku. Choyamba muyenera kudziwa momwe mungagwiritsire ntchito makilogalamu angapo tsiku lililonse kuti mukhale wolemera. Ngati simukufuna kudula zakudya pogwiritsa ntchito makina, muziwerengera (kugwiritsa ntchito calculator). Kuti apange mphulupulu ya calorie 500 pothamanga, munthu wa 150-lb, mwachitsanzo, amayenera kuthamanga kwa mphindi 45 pamphindi 10 pa kilomita imodzi.
Ena othamanga amapeza kuti pamapeto pake amafika pamtunda wolemera kwambiri , ngakhale kuti nthawi zonse amatha kudya zakudya zowonongeka, kuchepa kwawo kumasiya. Ndi pamene oyendetsa angayambe kuthamanga kumalo otsogolera powonjezera mwatsatanetsatane , kugwira ntchito kumapiri , ndi maulendo ataliatali kuti aziwonjezera kalori yawo. Kuwonjezeka kwa liwiro, khama, ndi mtunda kudzapangitsa kuti ma calories awotchedwe ndipo mwachiyembekezo ndikuwongolera mapaundi ochulukirapo.
Zotsatira:
Ainsworth BE, et al. 2011 Zowonjezeredwa za Zochitika Zathu: Kukonzanso Kwachiwiri kwa Ma Code ndi MET Malamulo. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita. 2011; 43: 1575.