Lembani Nthawi Yanu Yomalizira, Mapiri, ndi Mtunda
Kuthamanga kwanu ndi liwiro lanu lingakuthandizeni kuzindikira momwe zingatengere kuti muyende kapena kuyendetsa patali. Kuyerekeza manambalawa m'kupita kwa nthawi kungakuthandizeni kufufuza momwe mumachitira ndikuwona ngati kuyesetsa kwanu kulipira. Muyeneranso kudziwa momwe mumayendera polemba zochitika kapena mtundu woterewu monga 5K , 10K , Marathon kapena Marathon . Mukhoza kugwiritsa ntchito pa intaneti pafupipafupi komanso pulogalamu yamtundu wautali kapena muzichita masamu nokha.
Kuthamanga kapena Kuthamanga Pace Calculator
Mapulogalamu anu amawonetsedwa mphindi imodzi kapena mphindi pa kilomita iliyonse. Ino ndiyo nthawi yomwe mungatenge kuti muyende kapena kuyenda makilomita imodzi kapena kilomita imodzi. Okonza mapikisano a mpikisano akugwiritsa ntchito liwiro lanu kukupatsani inu chiyambi cha corral ndi ena omwe adzakwera mofulumira mofanana
Kuti muyese msinkhu wanu, muyenera kudziwa mtunda umene munayenda kapena kuthamanga ndi nthawi yomwe inakuchititsani kuti muchite. Lowani iwo mu calculator kuti mupeze mayendedwe anu.
Mawerengero Omwe Mungadzipangire Math :
- Mtengo = Nthawi / Kutali
- Nthawi / Kutali = Mphamvu
Kuyendetsa sikungakhale nambala yozungulira, pomwepo muyenera kusintha magawo a mphindi imodzi mpaka mphindi. Mungathe kuchita izi mwa kuchulukitsa chidutswa cha miniti ndi 60. Mwachitsanzo, 0,5 mphindi = 30 masekondi.
Zitsanzo:
- Kuthamanga makilomita atatu mu mphindi 30 = 30 / 3.0 = 10:00 mphindi imodzi.
- Kuyenda makilomita atatu maminiti 45 = 45 / 3.0 = 15:00 mphindi imodzi.
- Kuthamanga makilomita 10 mu maminiti 60 = 60 / 6.2 = 9.68 mphindi pa mailosi. Koma muyenera kusintha gawo limodzi la mphindi imodzi. 0.68 Mphindi 60mmphindi pamphindi = 41, kotero liwiro liri 9:41 mphindi imodzi.
Woyendetsa Wothamanga ndi Wothamanga
Kufulumira kwanu ndi kuwerengera kwa kutalika kwa nthawi, kufotokozedwa mu mailosi pa ora kapena makilomita pa ora. Ngati muli ndi mayendedwe anu, n'zosavuta kuti mutembenuzire mofulumira, pongopanizani 60 payendo lanu.
- Kuthamanga = 60 / Pace
Kuti muwerenge liwiro lanu, muyenera kudziwa mtunda umene munayenda kapena kuthamanga komanso nthawi yomwe inakuchititsani kuti muchite.
Zimakhalanso zosavuta kusintha msinkhu mofulumira.
Mawerengero Omwe Mungadzipangire Math
- Kuthamanga = Kutalika / Nthawi
- Kutalika / Nthawi = Kuthamanga
Pamene simugwiritsa ntchito maola onse mu mawerengedwe, ndibwino kuti mutembenuzire nambalayo mpaka mphindi, ndikuchulukitsani zotsatirapo ndi mphindi 60 pa ora kuti mufike maola pa ora kapena makilomita pa ora.
Zitsanzo:
- Kuthamanga makilomita 6 mu ola limodzi = 6/1 = 6 maola pa ora
- Kuyenda makilomita 6 mu maola awiri = 6/2 = 3 mailosi pa ora
- Kuthamanga mtunda wa hafu (13.1 miles) mumphindi 90 = 13/1 mailosi ogawanika ndi 90 x 60 = 8.73 miles pa ora.
Tchati ndi Tchati Chofulumira kwa Madera Omwe
Pace | Kuthamanga | 5K | 10K | Half-Marathon | Marathon |
6 | 10.0 | 0:19 | 0:37 | 1:19 | 2:37 |
7 | 8.6 | 0:22 | 0:43 | 1:32 | 3:03 |
8 | 7.5 | 0:25 | 0:50 | 1:45 | 3:30 |
9 | 6.7 | 0:28 | 0:56 | 1:58 | 3:56 |
10 | 6.0 | 0:31 | 1:02 | 2:11 | 4:22 |
11 | 5.5 | 0:34 | 1:08 | 2:24 | 4:48 |
12 | 5.0 | 0:37 | 1:14 | 2:37 | 5:14 |
13 | 4.6 | 0:40 | 1:21 | 2:50 | 5:41 |
14 | 4.3 | 0:43 | 1:27 | 3:03 | 6:07 |
15 | 4.0 | 0:47 | 1:33 | 3:17 | 6:33 |
16 | 3.8 | 0:50 | 1:39 | 3:30 | 6:59 |
17 | 3.5 | 0:53 | 1:45 | 3:43 | 7:25 |
18 | 3.3 | 0:56 | 1:52 | 3:56 | 7:52 |
19 | 3.2 | 0:59 | 1:58 | 4:09 | 8:28 |
20 | 3.0 | 1:02 | 2:04 | 4:22 | 8:44 |
25 | 2.4 | 1:18 | 2:35 | 5:28 | 10:55 |
Mungagwiritsenso ntchito matanthauzo awa:
- Kuthamanga: Kuthamanga pa mph 5 mph kapena kuthamanga kuposa 12 minutes pa mailo. Izi ndizochita mwamphamvu.
- Kuyenda mofulumira kapena kuthamanga: Kuthamanga 4 mpaka 5 mph kapena msinkhu pakati pa 12 ndi 15 mphindi pa mailosi.
- Kuyenda mwamsanga: Kuthamanga pakati pa 3 ndi 4 mph kapena maulendo pakati pa 16 ndi 20 mphindi imodzi. Izi ndizochita zolimbitsa thupi. Dziwani kuti mapikisano ambiri othamanga ali ndi malire a nthawi ofanana ndi mphindi 16 paulendo umodzi.
- Kuyenda kosavuta: Kuthamanga kupitirira 3 mph kapena kuthamanga kwakukulu kuposa mphindi 20 pa mailo. Ichi ndi ntchito yowonongeka.
Kugwiritsira ntchito Mapulogalamu ndi Zolemba Zowonongeka Kuti Muyese Kuyenda Kwako ndi Mapangidwe Anu
Kuyimitsa nyimbo kungakhale koyang'ana bwino momwe mapulogalamu anu olimbitsa thupi GPS kapena mpikisano wa GPS akuwonetserani mofulumira kapena mofulumira. Izi zikhoza kukhala zolakwika ndipo simukufuna kuganiza kuti mwamsanga kuposa momwe mulili. Chomwe chimapangitsa kuti anthu asamvetse bwino akukhala ndi malo, mitengo, kapena mapiri omwe amaletsa chizindikiro cha satana chomwe chimagwiritsidwa ntchito poyeza malo anu. Ndibwino kuti muyang'ane chipangizo chirichonse chotsutsana ndi kuyenda kwanu kapena kuyendetsa liwiro pamtunda wodziwa pogwiritsira ntchito timer.
Mawerengedwe a Kutali
Ngati mumadziwa kuyenda kwanu komanso nthawi yochuluka yomwe mukuyenda kapena muthamanga, mungathe kudziwa kutalika komwe mungapite nthawi imeneyo. Izi zingakhale zothandiza ngati muli ndi nthawi yochuluka yochita masewera olimbitsa thupi ndipo mukufuna kuona kutali komwe mungapite nthawi imeneyo. Nthawi zina mumayenera kutembenuza madera, m'pofunika kuti mudziwe kuti kilomita ndi makilomita 0,62 ndi kilomita 1.61.
Kuti muyese mtunda ngati mukudziwa nthawi yanu ndi nthawi yanu, lozani maulendo anu ndi nthawi mu calculator kuti mutenge mtunda wa makilomita kapena mailosi. Ndiponso, kulondola kwa kuneneratu uku kumadalira kukhala ndi kayendedwe koyenera. Mapiri ali mu mphindi imodzi kapena mphindi pa kilomita (nthawi / mtunda)
Mawerengero Omwe Mungadzipangire Math
- Distance = Nthawi / Mapiri
- Kutalika = Kuthamanga x Nthawi
Malizitsani Kuwerengetsera Nthawi
Kudziwa kuti kudzatenga nthawi yayitali kuti mutsirize ndi chidziwitso chofunikira kwambiri musanayambe kulembetsa mpikisanowu. Oyenda ndi oyendetsa pang'onopang'ono ayenera kukhala otsiriza kumapeto kwa nthawi ya cutoff. Mwinanso mukufuna kufanizitsa nthawi yanu yomaliza ndi mndandanda wa otsogolera kuti muwone ngati mungakwanitse kupeza mpikisano wa msinkhu wanu.
Kuti muwone nthawi yanu yomaliza, muyenera kudziwa mayendedwe anu mu mphindi imodzi kapena maminiti pa kilomita, ndi mtunda wa maphunzirowo. Lowani iwo mu calculator.
Mawerengero Omwe Mungadzipangire Math
- Kutsiriza Nthawi = Kuthamanga × Kutalika
- Kutsiriza Nthawi = Kuthamanga / Kutali
Onetsetsani kuti mukuyendetsa kayendetsedwe kanu m'njira zoposa imodzi, monga liwiro la GPS lingakhale losavomerezeka. Kupanga makilomita angapo kapena makilomita otha nthawi kungakhale njira yabwino yopezera kuyenda molondola. Apo ayi, nthawi yanu yomaliza idzakhala yolondola.
Kuneneratu Nthawi Yotsirizira Ya Nthawi Zakale
Ngakhale mutatha kukwana maola kapena kilomita ndikugwiritsa ntchito kuti muwonetsere nthawi yanu ya masewera a 5K kapena 10K, simungathe kusunga liwiro lomwelo pa marathon kapena marathon. Njira zodziwiratu nthawi yanu yomaliza zimasiyana.
Njira imodzi yomwe Dr. John Robinson ananena ndi kuwonjezera masekondi makumi asanu ndi awiri nthawi iliyonse yomwe mumayendera mtunda wanu. Mwachitsanzo, ngati watsiriza hafu ya marathon, pezani mphindi imodzi pa mailosi ndikuwonjezera masekondi makumi asanu ndi awiri. Kuti mupeze nthawi yanu yomaliza ya marathon, mutha kuchulukitsa mphindi yanu pa mtunda wa makilomita 26.2. Mphunzitsi wa Marathon Hal Higdon akuwonetseratu kuchulukitsa kwanu kilomita 10 kumapeto nthawi ndi 5 kuti mupeze nthawi yomaliza marathon.
Kodi Mukufunika Kuthamanga?
Ngati simukukondwera ndi zotsatira za chowunikirapo, gwiritsani ntchito mfundo ndi maphunziro kuti mufulumire. Mukhoza kuphunzira momwe mungayendere mofulumira kugwiritsa ntchito bwino, kuthamanga kwa mkono, ndikuyendayenda pamsinkhu uliwonse kuchoka pa chidendene mpaka chala. Njira ya Olimpiki yopanga masewera olimbitsa thupi imapindula bwino kuchokera kwa mphunzitsi pamtima, koma ngati muika nthawi kuti muphunzire mutha kuthamangitsira ambiri othamanga pazochitika zapanyumba. Anthu ambiri amagwiritsa ntchito njira yoyenda / kuthamanga kwa mitundu yambiri, kuyenda motsatira komanso kumayenda. Izi zikhoza kukufikitsani ku mzere wachangu mofulumira ndikupangitsani thupi lanu. Ngati muthamanga , mukhoza kuphunzira kuthamanga : pogwiritsa ntchito chiwongoladzanja chanu, tempo ikuyendayenda sabata iliyonse, ndi nthawi yopitiliza kugwira ntchito, ndi maphunziro a mapiri.
> Chitsime:
> Kuyeza Ntchito Yathupi Kulimbitsa. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.