Kutentha Kwambiri Kumayaka Pa Mile?

Kodi mukufuna kudziwa kuchuluka kwa makilogalamu omwe mumayaka kuyenda mtunda umodzi, mailosi awiri kapena kuposerapo? Kodi liwiro lanu likuyenda kangati?

Kulemera kwanu ndi mtunda umene mukuyenda ndizo zikuluzikulu mu kuchuluka kwa makilogalamu omwe mumawotcha mukuyenda. Lamulo la thumbu ndilokuti pafupifupi makilogalamu zana pa mailo amatenthedwa chifukwa cha munthu wa mapaundi 180 ndi makilogalamu 65 pa mailo amatenthedwa kwa munthu wa mapaundi 120.

Kuthamanga kwanu kukuyenda mochepa. Gwiritsani ntchito mapepalawa kuti mudziwe kuchuluka kwa makilogalamu omwe mukuwotchera kuyenda kwanu, malingana ndi kulemera kwanu ndi msinkhu wa kutalika kwa mtunda umodzi kufika pa marathon mtunda wa 26.2 miles.

Choyamba, yang'anirani ma calories omwe mungawotchere mailosi pamtunda woyendayenda omwe mungakonde mukamayenda kuyenda bwino kapena kuyenda galu wanu. Ulendo uwu ndi wachirengedwe womwe iwe ungaganizire pamene ukuyenda kuyenda popanda kuyesa kuyenda mofulumira.

Zithunzi ziwiri zomalizazi ndi mtunda wamakilomita 13.1 wamtunda wa marathon ndi mtunda wa 26.2 miles.

Zikhala Zotentha pa Mile pa Maulendo Oyenda Mofulumira

Tsopano yang'anani zotsatira za kuyenda mofulumira kupita kuzinyalala zakuya za 4 Mph kapena kuposa. Mudzawotcha makilogalamu ambiri pamtunda pamene mukuwonjezera liwiro lanu, koma chinthu chachikulu chidzakhalabe momwe mumayesera.

Phindu limodzi loyenda mofulumira ndikuti mungathe kuyenda patali nthawi yofanana. Ngati mukuyenda nthawi yochuluka, izi zikutanthauza kutentha kwambiri ma calories panthawi yochita masewero olimbitsa thupi.

Njira Zina Zowunika Mapale Oyenda

Ngati mumayenda nthawi yeniyeni, mphindi khumi kapena mphindi 30, osati mtunda wapadera, mungafune kuyang'ana ndondomeko yoyenda makilogalamu otentha ndi mphindi ndikuyendayenda .

Ngati mutagwiritsa ntchito pedometer, mukhoza kuwona tchati cha calories yotentha ndi pedometer . Makilomita pafupifupi pafupifupi 2,000 mpaka 2,400 , malinga ndi kutalika kwake ndi kutalika kwake.

Momwe Mungathere Kuwonjezerapo Malonda Pamene Mukuyenda

Ngati mukufuna kutentha makilogalamu ambiri pamene mukuyenda , kafukufuku wamagetsi (MET) omwe adawonetsa ma nambala a kalori amasonyeza njira zina zochitira. Mudzawotcha makilogalamu ambiri poyenda maulendo ambiri . Kuthamanga mofulumira pa kuyenda kumakhala ndi zotsatira zochepa pa zopsereza zotentha pa mailo, koma zingathe kusintha chifukwa mumatala mtunda wamtundu womwewo. Ngati muli ndi mphindi 15 kapena 30 kuti muyende, ndiye kuti mukufulumira ndi njira yabwino.

Kuthamanga ndi kuyendayenda kumawotcha makilogalamu ambiri pa mailo. Kuthamanga kumawotcha makilogalamu ambiri pamtunda kusiyana ndi kuyenda , mwinamwake chifukwa cha khama la phazi lakumwamba, lomwe limadzutsa mapazi onse pansi panthawi imodzimodziyo pakutha. Mukhoza kuwotcha makilogalamu ambiri powonjezera nthawi yoyendetsa ntchito yanu. Ndi njira yothamanga, mumagwiritsa ntchito minofu yambiri pamsinkhuwu poyerekeza ndi kuyenda nthawi zonse kapena kuyendetsa ndipo kumapangitsa kuti mukhale oyaka kwambiri ma kilomita.

Kuwonjezera pa mapiri, masitepe, kapena mapepala othamangira kuyenda popita kumalo kumatentha kwambiri zowonjezera ndi kuwonjezera mphamvu kuntchito yanu. Mukhozanso kutentha makilogalamu ambiri akuyenda pogwiritsa ntchito miyendo yoyenda bwino , zomwe zimapangitsa kuti thupi lanu likhale lolimba kumayenda.

Monga momwe mawonetsero amasonyezera, mumatentha makilogalamu ambiri pa kilomita imodzi polemera. Mwina mungayesedwe kunyamula zolemera kapena kuvala chikwama cholemera. Koma muyenera kuganizira kuti izi zikhoza kuikapo mbali ndi mapazi. Ndi bwino kungoyenda mphindi zingapo kuti mupange kusiyana kwake.

Kodi Mukuwotcha Ma Calories Okwanira Kuti Muthetse Kunenepa?

Kuti muchepetse thupi, muyenera kuwonjezera ntchito yanu kuti muwotche owonjezera makilogalamu tsiku ndi tsiku / kapena kudya zakudya zochepa tsiku lililonse. Mukhoza kugwiritsa ntchito kulemera kwa pulogalamuyi kuti muone chomwe cholinga chanu cha calorie chiyenera kukhala malingana ndi momwe mukugwirira ntchito.

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Mafuta a mafuta ali ngati makilogalamu 3,500. Pofuna kutaya mapaundi imodzi pa sabata, muyenera kuwotcha pafupifupi ma calories 500 patsiku kuposa momwe mukudyera. Mungathe kuchita izi mwa kuwonjezera ntchito yanu yotentha ya calorie kapena kudya zakudya zochepa-kapena zonsezi. Ziri zosavuta kuzikwaniritsa ndi kuphatikiza ntchito yowonjezera ndikudya pang'ono. Kuchita mokwanira tsiku lililonse kutentha makilogalamu 300 mpaka 400 ndi cholinga chabwino cha gawo lanu la dongosolo lolemera.

Mawu Ochokera

Chinsinsi chowotcha kwambiri ma calories ndi masewera olimbitsa thupi ndikupeza zomwe mungasangalale ndikuzichita nthawi zonse. Pamene mungaganize kuti nambalayo ikuwoneka yaying'ono, idzawonjezera. Ngati mumasangalala kuyenda ndi galu wanu kapena ndi bwino kuyenda pa ntchito yanu yopuma , mumakhala mukuchita izo ndikupitiriza kuchita.

Musalole kupita kumalo osangalatsa mukuganiza kuti mukumenya masewera olimbitsa thupi panthawiyi, koma kuti mupeze kuti "kenako" sichidzabwera. Pezani njira zowonjezera kuyenda tsiku lonse.

Kuyenda mwamsanga ndizochita zolimbitsa thupi. Pofuna kuchepetsa thanzi lanu ndikukhalabe olimba, akuluakulu a zaumoyo amalangiza maola 10 akuyenda nthawi imodzi, katatu patsiku, kapena kuyenda kamphindi 30 patsiku. Poyenda makilomita awiri kapena atatu patsiku, simudzangotentha mafuta, mumakhala ndi thanzi lanu.

> 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.

> Zowonetsera Zochitika Zachilengedwe kwa Achimereka. Office of Prevention and Health Promotion.