Mayendedwe anu pa mailo amadalira muyeso wanu wautali
Munthu wamba amatenga pakati pa 2,000 ndi 2,500 kuyenda masentimita monga momwe amawerengera ndi pedometer kapena gulu labwino. Mapu akuthamanga amakhala ndiutali wotalika ndipo mukhoza kutenga pakati pa 1,400 ndi 1,700 mapazi pa mailosi. Zonse zikwi khumi ndizofanana ndi mailosi 4 mpaka 5. Koma chiwerengero cha masitepe pa mailo chimasiyanasiyana kuchokera kwa munthu ndi munthu ndipo chimadalira kukula kwake.
Kuyeza kutalika kwanu kumakupatsani nambala yeniyeni yolondola pamtunda wanu. Kutalika kwanu ndi mtunda wochokera ku chidendene cha chidutswa chimodzi kupita ku chidendene chachitsulo china. Ili ndilo mtunda wopita patsogolo ndi mwendo umodzi. Kutalika kwanu kumasiyanasiyana malinga ndi kuti mukuyenda kapena kuthamanga, komanso ngati muli pamapiri kapena misewu yovuta, kapena mumsewu mumayambira ndikuyamba.
Ngati mudziwa kutalika kwa msinkhu wanu, mapazi anu pa mailo adzakhala:
- 5,280 wagawidwa ndi kutalika kwanu kumapazi.
- 63,360 anagawidwa ndi kukula kwanu mu mainchesi.
Onani malamulo ena a thumbs ndi njira zowonetsera masitepe anu pamtunda.
Zochitika Zapadera pa Mile kuyenda ndi Kuthamanga
Pofuna kufulumizitsa pang'onopang'ono, fufuzani kafukufuku anapeza njira izi pa mtunda ndikuyenda mofulumira:
- Kuyenda makilomita awiri pa ora: mapazi 2,250 pa mailo
- Kuyenda makilomita khumi pa ola limodzi: masitepe 1,950 pa mailo
- Kuthamanga makilomita 12 pa ora: mapazi 1,950 pa mailo
- Kuthamanga makilomita 10 pa ora: mapazi 1,700 pa mailosi
- Kuthamanga masentimita 8 pa ora: masitepe 1,400 pa mailo
Pogwiritsa ntchito magawo awa, apa ndi kutalika komwe mungapite pogwiritsa ntchito zigawo zosiyanasiyana.
Zotsatira | Yendani | Kuyenda Koyenda / Jog | Thamangani | Kuthamanga Mwamsanga |
1,000 | Makilomita 0,4 | 0,5 miles | Makilomita 0,6 | Makilomita 0.7 |
2,000 | 0.9 | 1.0 | 1.2 | 1.4 |
3,000 | 1.3 | 1.5 | 1.8 | 2.1 |
4,000 | 1.8 | 2.1 | 2.4 | 2.9 |
5,000 | 2.2 | 2.6 | 2.9 | 3.6 |
6,000 | 2.7 | 3.1 | 3.5 | 4.3 |
7,000 | 3.1 | 3.6 | 4.1 | 5.0 |
8,000 | 3.6 | 4.1 | 4.7 | 5.7 |
9,000 | 4.0 | 4.6 | 5.3 | 6.4 |
10,000 | 4.4 | 5.1 | 5.9 | 7.1 |
12,000 | 5.3 | 6.2 | 7.1 | 8.6 |
15,000 | 6.7 | 7.7 | 8.8 | 10.7 |
20,000 | 8.9 | 10.3 | 11.8 | 14.3 |
25,000 | 11.1 | 12.8 | 14.7 | 17.9 |
30,000 | 13.3 | 15.4 | 17.6 | 21.4 |
40,000 | 17.8 | 20.5 | 23.5 | 28.6 |
Miyendo pa Mile Yoyesedwa ndi Kutalika
Kafukufuku wotchulidwa kwambiri omwe ali kutalika ndi 42 peresenti ya kutalika, ngakhale kuti kufufuza kwina kukuwonetsa kuti chiŵerengero chiri chokhazikika molondola. Ambiri a pedometers amagwiritsa ntchito zowerengera izi ndikufunsani kutalika kwanu panthawi yokonza. Chiwerengero choyipa cha masitepe pamtunda wofanana ndi chiwerengero cha kutalika kwake ndi awa:
| Kutalika | Zotsatira pa Mile |
| 4 masentimita makumi asanu ndi limodzi | 2,601 masitepe |
| Mamita 4 masentimita 11 | Masitepe 2,57 |
| 5 mapazi ngakhale | Masitepe 2,514 |
| Mphindi 5 inchi | Masitepe 2,473 |
| Ndimasentimita awiri | 2,433 masitepe |
| Mamita asanu masentimita atatu | Masitepe 2,395 |
| Mphindi 5 masentimita 4 | Masitepe 2,357 |
| Mamita asanu masentimita asanu | Masitepe 2,321 |
| Mamita 6 mainchesi | Mayendedwe 2,286 |
| Mapaundi asanu ndi asanu | Masitepe 2,252 |
| 5 masentimita 8 mainchesi | Masitepe 2,218 |
| Mapaundi asanu ndi asanu | Masitepe 2,186 |
| Mphindi 5 masentimita 10 | Masitepe 2,155 |
| Mapaundi asanu ndi awiri | Masitepe 2,125 |
| 6 mapazi ngakhale | Masitepe 2,095 |
| 6 mamita inchi imodzi | Mayendedwe 2,067 |
| 6 masentimita awiri | 2,039 masitepe |
| 6 mamita masentimita atatu | Mayendedwe 2,011 |
| 6 mamita 4 mainchesi | Mayendedwe 1,985 |
Mmene Mungayesere Mapazi Anu pa Mile
Njira yabwino yopezera masentimita angapo pa mtunda ndi kuwerengera pamtunda wotchuka, kangapo, ndikupeza nokha. Mukhoza kugwiritsa ntchito pedometer yowerengera kapena pedometer ntchito ya foni yanu kuti muwerenge mayendedwe anu, kapena mungathe kuziwerenga pamutu mwanu.
- Tsatirani: Kuti mupeze makilomita oyezera, mungagwiritse ntchito sukulu yoyendetsera makilomita-kilomita ku sukulu yapafupi. Muyenera kufunsa mphunzitsi kuti muwone kuti ndi ulendo wamtunda wa makilomita 1,320 osati malo oposa mamita 1,30. Yendani mumsewu wamkati wokha. Pezani masitepe anu. Ndi bwino kuyenda mozungulira maulendo anayi kuti muyende mtunda wa makilomita-kilomita, kotero simusowa kuchita masamu. Kwawongolera mamita 400, yendani kuzungulira maulendo anayi ndikuchulukitsa mapazi anu ndi 1,009.
- Masewera a mpira : Munda wa mpira wothamanga ndi mamita 300 kuchokera pamzere wopita ku mzere. Lembani mayendedwe anu pamene mukuyenda kapena muthamanga payendedwe lanu nthawi zonse kuchokera ku mzere wokhala ndi mzere. Lonjezerani masitepe anu ndi 17.6 kuti muyende mapazi anu pa mailosi.
- App: Mungagwiritse ntchito pulogalamu yamakono monga MapMyWalk yomwe idzawerengera masitepe anu ndi kuyeza mailosi ndi GPS pafoni yomweyo. Komabe, mtunda wa mailosi ukhoza kutha ndi 10 peresenti pogwiritsa ntchito GPS. Kuti mukhale molondola molondola, sankhani malo oyendayenda omwe ali pamalo otseguka ndi mawonekedwe omveka bwino a mlengalenga ndipo musasinthe kapena kutembenuka. Zizindikiro za GPS zimayenda pakati pa foni yanu ndi ma satellites ambiri pozungulira. Iwo akhoza kusokonezeka ndi nyumba, mitengo, ndi mapiri, zomwe zimapangitsa kuti pasakhale njira yochepa kwambiri.
- Mayendedwe a Mile: Njira ina ndiyo kugwiritsa ntchito mapu a mapu pa intaneti kuti azikuyendetsani mapu a mailosi m'deralo, kenako yendani ndi pulogalamu ya pedometer kapena pedometer. Ndi nzeru kusankha njira yolunjika popanda kupotoloka ndikukwera molondola.
Zotsatira pa Milele Kuchokera Kutalika
Ambiri a pedometers akupempha kuti mulowe kutalika kwazomwe mukukonzekera kuti muwerenge mtunda wochokera kuwerengero lanu. Ambiri omwe mumapezeka m'madera ambiri ndi mamita 0,67 a akazi ndi mamita 0.762 kwa amuna, koma zimadalira kwambiri msinkhu. Mapulani pa mailo angakhale okwana 5,280 kupatulidwa ndi kutalika kwa mapazi anu. A pedometer imatenga nambala imene mwaiika ngati kutalika kwake ndipo imagawanika mailosi ndi chiwerengero chimenecho kuti muwerenge mtunda umene mwayenda.
Kuti muyese kutalika kwake, mungagwiritse ntchito njira zosiyanasiyana monga kuyenda m'munda wa mpira (mamita 300) ndikugwiritsa ntchito izi:
- 300 / gawo lowerengera = kutalika kwa mapazi
- 3600 / gawo loyambira = kutsitsa kutalika mu inchi
Kukonza Pedometer ndi Fitness Band Distance
Mukapeza kuti pedometer ikukuuzani kuti mwayenda kutali kuposa mtunda wa kilomita imodzi, ndiye kuti muwonjezere kutalika kwake koyendedwe ka pedometer.
Ngati ikukuuzani kuti mwayenda makilomita osachepera mtunda, ndiye kuti muchepetse kutalika kwake komwe mukukonzekera ku pedometer.
Kwa magulu olimbitsa thupi a Fitbit ndi pedometers , mukhoza kusintha kutalika kwazomwe mukugwiritsa ntchito pa Ntchito Yosintha pa Dashboard pa intaneti. Mu pulogalamu ya Fitbit, ikhoza kukhazikitsidwa mu Akaunti, Zida Zapamwamba, menyu yazitali. Mukhoza kukhazikitsa kutalika kwa kuyenda ndi kuyenderera.
Othandizira mafilimu omwe mumavalira pa dzanja lanu angakhale kuwerengera mkono osati m'malo. Werengani malangizo kuti muwone momwe angakhalire okhudzidwa, choncho sizitha kuwerengera. Kafukufuku akunena kuti kuvala pa dzanja lanu losalamulirika kuli bwino kuti mukhale wolondola. Mwachitsanzo, ngati muli ndi dzanja lamanja, valani pa dzanja lanu lakumanzere.
Masitepe anu pamtunda angakhale osayenerera ngati mutagwiritsira ntchito chida cha thupi ngati simugwiritsira ntchito mkono, monga pamene mukugwiritsira ntchito zowonjezera pamtunda kapena ponyamula mwana wokhomerera mwana. Zingakhalenso zolakwika pamene mukugwiritsa ntchito mitengo yozembera komanso osasuntha mitengoyo pang'onopang'ono.
Mawu Ochokera
Podziwa kuchuluka kwa masentimita angapo, mungayambe kulingalira momwe mukufunikira kuyenda kuti mulowe masitepe 10,000 pa tsiku pa pedometer. Ikugwiranso ntchito mobwerezabwereza. Makilomita sangakuwoneke ngati mukuzindikira kuti ndi angati amene mumatha kulemba pazochitika zanu za tsiku ndi tsiku. Pitirizani kusunthira ndipo mudzakwaniritsa cholinga chanu cha tsiku ndi tsiku.
> Zotsatira:
> Barreira TV, Rowe DA, Kang M. "Njira Zoyenda ndi Kuthamanga M'madera Aakulu Achikulire," International Journal of Exercise Science. Vol. 3 (2010) Ndizo. 1.
> Bassett DR, Toth LP, Lamunion SR, Crouter SE. Kuwerengera Gawo: Kubwereza Zomwe Mukuyesa Kulimbana ndi Matenda Okhudzana ndi Zaumoyo. Masewera a Masewera . 2016; 47 (7): 1303-1315.
> Hoeger WK, Bond L, Ransdell L, Shimon JM, Merugu S. "Imodzi Yomwe Imayenda Imayenda pa Kuyenda ndi Kuthamanga" ACSM's Health & Fitness Journal, January / February 2008, Vol. 12, No. 1.