Onani Mawerengero Anu Akuwotchedwa Maulendo Osiyanasiyana ndi Nthawi Nthawi
Kodi ndi zotani zingapo zomwe mumayaka mukuyenda miniti imodzi, mphindi 30, kapena ora? Zimadalira kuchuluka kwa momwe mukuyeza ndi kuyendayenda kwanu.
Fufuzani malemba omwe ali m'munsiwa kapena gwiritsani ntchito pulogalamu yamakina kuti mupeze kuchuluka kwa makilogalamu omwe mukuwotchera. Ngati mukufuna, mukhoza kuona makilogalamu angati omwe mumayaka pogwiritsa ntchito masitepe a pedometer kapena ma calories otenthedwa pogwiritsa ntchito mailosi m'malo mwake.
Kuyenda Maminiti Makhalidwe a Kalori
Pezani makilogalamu angati omwe mumapsereza pa miniti yoyenda. Kulemera kwanu ndi liwiro ndizo zifukwa ziwiri zomwe zimatsimikizira nambala iyi. Mukhoza kugwiritsa ntchito pulogalamu kapena njira zina kuti muyese liwiro lanu .
Mafuta Otsitsidwa Kuyenda pa 3 mph-20 Mphindi pa Mile | |||||||
Kulemera (lb.) | Mphindi 1 | Mphindi 15 | Mphindi 30. | Mphindi 45 | 1 hr. | Mphindi 90. | 2 koloko. |
100 | 3 | 40 | 80 | 119 | 159 | 239 | 318 |
110 | 3 | 44 | 88 | 131 | 175 | 263 | 350 |
120 | 3 | 48 | 96 | 143 | 191 | 287 | 382 |
130 | 3 | 52 | 103 | 155 | 207 | 310 | 413 |
140 | 4 | 56 | 112 | 167 | 223 | 335 | 446 |
150 | 4 | 60 | 119 | 179 | 238 | 357 | 476 |
160 | 4 | 64 | 128 | 191 | 255 | 383 | 510 |
170 | 5 | 68 | 135 | 203 | 271 | 406 | 541 |
180 | 5 | 72 | 144 | 215 | 287 | 431 | 574 |
190 | 5 | 76 | 151 | 227 | 302 | 454 | 605 |
200 | 5 | 80 | 159 | 239 | 318 | 477 | 636 |
225 | 6 | 90 | 179 | 269 | 358 | 537 | 716 |
250 | 7 | 100 | 199 | 299 | 398 | 597 | 796 |
275 | 7 | 110 | 219 | 329 | 438 | 657 | 876 |
300 | 8 | 119 | 239 | 358 | 477 | 716 | 954 |
Kuyenda pa 3 mph ndi 3.5 mph kumakhala koyenda bwino kapena kuyenda bwino.
Mafuta Amayaka Kuyenda pa 3.5 mph-17 Mphindi pa Mile | |||||||
Kulemera (lb.) | Mphindi 1 | Mphindi 15 | Mphindi 30. | Mphindi 45 | 1 hr. | Mphindi 90. | 2 koloko. |
100 | 3 | 48 | 97 | 145 | 194 | 290 | 387 |
110 | 4 | 54 | 108 | 161 | 215 | 323 | 430 |
120 | 4 | 59 | 118 | 177 | 237 | 355 | 473 |
130 | 4 | 63 | 127 | 190 | 254 | 381 | 507 |
140 | 5 | 69 | 138 | 206 | 275 | 413 | 550 |
150 | 5 | 73 | 146 | 219 | 292 | 439 | 585 |
160 | 5 | 78 | 157 | 235 | 314 | 471 | 628 |
170 | 6 | 83 | 166 | 249 | 332 | 499 | 665 |
180 | 6 | 88 | 176 | 264 | 353 | 529 | 705 |
190 | 6 | 93 | 186 | 279 | 372 | 557 | 743 |
200 | 7 | 98 | 196 | 293 | 391 | 587 | 783 |
225 | 7 | 110 | 220 | 330 | 440 | 660 | 880 |
250 | 8 | 123 | 245 | 368 | 490 | 735 | 980 |
275 | 9 | 134 | 269 | 403 | 538 | 806 | 1075 |
300 | 10 | 146 | 292 | 439 | 585 | 877 | 1170 |
Tsopano, yang'anani kusiyana kumene inu mutenga mofulumira ku mapazi oyenda . Mukuwotcha makilogalamu ambiri pamphindi ndikuwonanso makilomita ambiri mu nthawi yomweyo. Kulemera kwanu ndidakali chinthu chofunikira kwambiri pakuzindikira kuchuluka kwa makilogalamu omwe mumayaka mukuyenda.
Mafuta Otsitsidwa Kuyenda pa 4 mph-15 Mphindi pa Mile | |||||||
Kulemera (lb.) | Mphindi 1 | Mphindi 15 | Mphindi 30. | Mphindi 45 | 1 hr. | Mphindi 90. | 2 koloko. |
100 | 4 | 56 | 113 | 169 | 225 | 338 | 450 |
110 | 4 | 63 | 125 | 188 | 250 | 375 | 500 |
120 | 5 | 69 | 138 | 206 | 275 | 413 | 550 |
130 | 5 | 74 | 148 | 221 | 295 | 443 | 590 |
140 | 5 | 80 | 160 | 240 | 320 | 480 | 640 |
150 | 6 | 85 | 170 | 255 | 340 | 510 | 680 |
160 | 6 | 91 | 183 | 274 | 365 | 548 | 730 |
170 | 6 | 97 | 193 | 290 | 387 | 580 | 773 |
180 | 7 | 103 | 205 | 308 | 410 | 615 | 820 |
190 | 7 | 108 | 216 | 324 | 432 | 648 | 864 |
200 | 8 | 114 | 228 | 341 | 455 | 683 | 910 |
225 | 9 | 128 | 256 | 384 | 512 | 767 | 1023 |
250 | 10 | 143 | 285 | 428 | 570 | 855 | 1140 |
275 | 10 | 156 | 313 | 469 | 625 | 938 | 1250 |
300 | 11 | 170 | 340 | 510 | 680 | 1020 | 1360 |
Mafuta Otsitsidwa Kuyenda pa 4.5 mph-13: 20 Mphindi pa Mile | |||||||
Kulemera (lb.) | Mphindi 1 | Mphindi 15 | Mphindi 30. | Mphindi 45 | 1 hr. | Mphindi 90. | 2 koloko. |
100 | 5 | 71 | 142 | 213 | 284 | 425 | 567 |
110 | 5 | 79 | 158 | 236 | 315 | 473 | 630 |
120 | 6 | 87 | 173 | 260 | 347 | 520 | 693 |
130 | 6 | 93 | 186 | 279 | 372 | 558 | 743 |
140 | 7 | 101 | 202 | 302 | 403 | 605 | 806 |
150 | 7 | 107 | 214 | 321 | 428 | 643 | 857 |
160 | 8 | 115 | 230 | 345 | 460 | 690 | 920 |
170 | 8 | 122 | 243 | 365 | 487 | 730 | 974 |
180 | 9 | 129 | 258 | 387 | 517 | 775 | 1033 |
190 | 9 | 136 | 272 | 408 | 544 | 816 | 1089 |
200 | 10 | 143 | 287 | 430 | 573 | 860 | 1147 |
225 | 11 | 161 | 322 | 483 | 644 | 967 | 1289 |
250 | 12 | 180 | 359 | 539 | 718 | 1077 | 1436 |
275 | 13 | 197 | 394 | 591 | 788 | 1181 | 1575 |
300 | 14 | 214 | 428 | 643 | 857 | 1285 | 1714 |
Mafuta Otsuka Kuyenda pa 5 mph-12 Mphindi pa Mile | |||||||
Kulemera (lb.) | Mphindi 1 | Mphindi 15 | Mphindi 30. | Mphindi 45 | 1 hr. | Mphindi 90. | 2 koloko. |
100 | 6 | 90 | 180 | 270 | 360 | 540 | 720 |
110 | 7 | 100 | 200 | 300 | 400 | 600 | 800 |
120 | 7 | 110 | 220 | 330 | 440 | 660 | 880 |
130 | 8 | 118 | 236 | 354 | 472 | 708 | 944 |
140 | 9 | 128 | 256 | 384 | 512 | 768 | 1024 |
150 | 9 | 136 | 272 | 408 | 544 | 816 | 1088 |
160 | 10 | 146 | 292 | 438 | 584 | 876 | 1168 |
170 | 10 | 155 | 309 | 464 | 618 | 928 | 1237 |
180 | 11 | 164 | 328 | 492 | 656 | 984 | 1312 |
190 | 12 | 173 | 346 | 518 | 691 | 1037 | 1382 |
200 | 12 | 182 | 364 | 546 | 728 | 1092 | 1456 |
225 | 14 | 205 | 409 | 614 | 818 | 1228 | 1637 |
250 | 15 | 228 | 456 | 684 | 912 | 1368 | 1824 |
275 | 17 | 250 | 500 | 750 | 1000 | 1500 | 2000 |
300 | 18 | 272 | 544 | 816 | 1088 | 1632 | 2176 |
Izi ziwerengero za kalori zinkagwiritsidwa ntchito pogwiritsa ntchito kalori yotentha yomwe imapezeka mu kafukufuku wamagetsi ofanana (MET). Kuwerengera kumagwiritsa ntchito matebulo ofanana a 2011.
Momwe Mungathere Kuwonjezera Ma calories Akuyenda
Kusinthasintha kwakukulu mu zopsereza zotentha kumayenda ndi kutalika kwake ndi momwe mumayendera.
Kupita mofulumira kudzakulolani kuti mupite patsogolo ndipo motenthetsani makilogalamu ambiri mu nthawi yoikika. Koma inu mudzatentha pafupifupi makilogalamu ofanana pa mailo pa kuyenda kwakukulu kosiyanasiyana. Kuthamanga kukhoza kutentha makilogalamu ambiri pamtunda monga kumatulutsa thupi pansi.
Phunzirani momwe mungayendere mofulumira . Mukhoza kulimbitsa liwiro lanu ndikuyenda bwino mukumangirira kwanu, kugwiritsa ntchito kayendetsedwe ka mkono, ndi kugwiritsa ntchito gawo loyenda bwino. Posakhalitsa udzakhala wobisala patali pang'ono. Izi zidzakulolani kuti muwotchere makilogalamu owonjezera pamapeto a mphindi 30. Zowonjezera zowonjezereka kutentha kwambiri ma calorie pamene mukuyenda ndikugwiritsa ntchito mitengo ya Nordic kuyenda kapena kuphunzira njira yopikisana.
Mawu Ochokera
Ndi zabwino bwanji zomwe zimakulimbikitsani kuti mudzuke ndikuyenda kwa mphindi zingapo? Musataye mtima kuyenda ngati mukuganiza kuti chiwerengero cha calories chinayaka ndi chaching'ono. Zopindulitsa zimapitirira mopitirira kupsa mafuta. Kuchepetsa nthawi yanu yokha kungakuthandizeni kusunga minofu, ziwalo zanu, kuyendetsa magazi, ndi mafupa bwino. Poyenda mochuluka ndi kukhalabe kocheperapo tsiku lonse, mumatentha makilogalamu ambiri, kuchepetsa kuopsa kwa thanzi lanu, ndikupangitsani thupi lanu kukhala labwino.
Chitsime:
> Ainsworth BE, Haskell WL, Herrmann SD, Bassett DR Jr, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. 2011 Chiwerengero cha Ntchito Zathupi. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (8): 1575-1581. lembani: 10.1249 / mss.0b013e31821ece12.