Kupeza Choyenera Chake Cholinga Chake cha Pedometer
Kodi masitepe 10,000 ndi tsiku nambala yolondola yomwe mungakonzekere? Mungadabwe kuti chiwerengerochi chinachokera kuti, komanso ngati cholinga chabwino kwa anthu ambiri. Kodi zimasonyezadi kuti mukuchita masewera olimbitsa thupi mokwanira kuti mukhale ndi thanzi labwino, kuchepetsa kuopsa kwa thanzi, komanso kuthandizira kuchepa kwa thupi?
N'chifukwa Chiyani Nambala Yopanga 10,000 Ndiyi?
Cholinga cha masitepe 10,000 patsiku chinalengedwa monga kukwezedwa ndi kampani ya pedometer ku Japan m'ma 1960 ndipo idakhala yotchuka monga idakhazikitsidwa ndi makampani oyendayenda.
Chiwerengerocho sichinachoke pafukufuku - icho chinangomveka bwino.
Pamene cholinga cha masiteji 10,000 patsiku chinakhazikitsidwa, ofufuza adasewera ndikupeza kuti ndi chizindikiro chabwino kuti mumakhala pafupi ndi kuchuluka kwa masewera olimbitsa thupi tsiku lililonse kuti muchepetse ngozi. Tsopano, ntchito zambiri zomwe zimayang'anitsitsa ndi mapulogalamu apamwamba zimagwiritsa ntchito ngati cholinga chokhazikika.
Kodi Zitero 10,000 Zili Zokwanira Kapena Zochuluka Kwambiri?
Ambiri mwa apamwamba kwambiri komanso oyendetsa masewera olimbitsa thupi amadziŵanso ngati masitepe omwe mumatenga amathamanga mokwanira kuti akwaniritse zochitika zolimbitsa thupi . Mwachitsanzo, Fitbit imatchula izi kuti ndiyeso mphindi . Zimaphatikizapo cholinga cha tsiku lililonse cha mphindi makumi atatu za ntchitoyi, yomwe ikulimbikitsidwa kuchepetsa zoopsa zaumoyo. Ngati masitepe 3,000 omwe mumatenga tsiku lirilonse ndi ofanana ndi 100 pamphindi kwa mphindi 10, mudzakwaniritsa cholinga ichi.
Ngakhale kuwonjezeka kwakung'ono kwa masitepe pa tsiku pamwamba pokhala opanda ntchito kungapangitse kusiyana mu thanzi.
Mawerengero ochepa ngati 6,000 masitepe patsiku amasonyezedwa kuti agwirizane ndi chiwerengero cha imfa chochepa mwa amuna. Koma masitepe 10,000 akhoza kukhala ovuta kwambiri kwa anthu omwe ali okalamba, ogona , kapena omwe ali ndi matenda aakulu.
Ngati kutaya thupi kapena kuteteza kulemera kwapamwamba ndikofunika kwanu, mukhoza kuchitapo kanthu mwamphamvu kwambiri, pamtunda mphindi 60 mpaka 90 masiku onse a sabata, malinga ndi CDC.
Izi zikutanthauza kuwonjezereka kwina kuwonjezeka kwa masitepe ena 3,000 mpaka 6,000 kuti mutenge masitepe okwana 15,000 pa tsiku .
Akatswiri amaona masitepe 10,000 pa tsiku ngati ochepa kwa ana . Ana amafunikira mphindi makumi asanu ndi limodzi patsiku la zochitika zolimbitsa thupi zolimbitsa thupi. Nambala yokwanira ya pedometer masitepe pa tsiku kwa ana a zaka zapakati pa 6 mpaka 12 ndi 12,000 kwa atsikana ndi 15,000 kwa anyamata.
Kodi Mukugwira Ntchito Mwakhama Motani pa Mapulani Ambiri Patsiku Mumayenda?
Catrine Tudor-Locke wa yunivesite ya Massachusetts wakhala akuphunzira kuyenda kwa pedometer kwa zaka zambiri. Kafukufuku wake adawongolera magulu awa akuluakulu okhudzana ndi masitepe tsiku lomwe adalowa.
- Ndondomeko ya Moyo Wosatha : Pansi pa masitepe 5,000 pa tsiku ndi chizindikiro cha kukhala osatetezeka ndi kukhala wochuluka kwambiri , zomwe zimayambitsa ngozi.
- Zochita Zochepa : Njira 5,000 mpaka 7,499 pa tsiku ndizochitika za tsiku ndi tsiku kupatula masewero ndi zochita masewera olimbitsa thupi ndipo zingatengeke kukhala otsika. Ambiri a ku America amayenda masitepe 5,900 mpaka 6,900 patsiku , kuika ambiri kukhala otsika.
- Zochita Zangowonjezereka : Mayendedwe 7,500 mpaka 9,999 pa tsiku mwachiwonekere akuphatikizapo zochita zolimbitsa thupi kapena kuyenda (ndi / kapena ntchito yomwe imafuna kuyenda kochuluka) ndipo ikhoza kuonedwa ngati yogwira ntchito.
- Zogwira ntchito : masitepe 10,000 patsiku amasonyeza mfundo yomwe iyenera kugwiritsidwa ntchito kuti ikhale yoyamba. Izi zimakhala cholinga chabwino cha tsiku ndi tsiku kwa anthu omwe ali ndi thanzi labwino omwe akufuna chizindikiro chofulumira chomwe akuchichita m'zochita zawo za tsiku ndi tsiku.
- Ogwira Ntchito Mwakhama : Anthu omwe amatenga masitepe oposa 12,500 / tsiku akhoza kusankhidwa kukhala otanganidwa kwambiri.
Kuwonjezera Zomwe Mungachite Tsiku Lililonse Kuti Muwonjezere Mphindi 30 Yoyendayenda
M'malo mogwiritsa ntchito bulangeti masitepe 10,000 pa tsiku ngati cholinga, ena amati cholinga chanu chiyenera kukhazikitsidwa pamayendedwe anu omwe mumakhala nawo. Kuwonjezera masitepe 2,000 mpaka 4,000 kuwerengero lanu la tsiku ndi tsiku kudzakuthandizani kufika pamtundu woyenera wa masewera olimbitsa thupi ndikuwonjezerani ntchito yanu kutentha makilogalamu ambiri .
Mwachitsanzo, valani pedometer kapena mawonekedwe olimbitsa thupi kapena kunyamula smartphone yanu ndi inu tsiku lonse. Pitani pazomwe mukuchita tsiku ndi tsiku. Yang'anani chiwerengero chanu chakumayambiriro kumapeto kwa tsiku pa chipangizo kapena pulogalamu ya pedometer. Chitani izi kwa sabata kuti mupeze pafupifupi. Mukhoza kuzindikira kuti mumalowa pafupi masitepe 5,000 patsiku. Cholinga chanu chiyenera kukhala kuwonjezera chiwerengero cha mayendedwe ofanana ndi kuyenda kwa mphindi 30, zomwe zidzakhala zochitika 2,000 mpaka 4,000, malingana ndi kuyendayenda kwanu. Izi ndi kuyenda pakati pa makilomita awiri ndi awiri. Mapazi anu pa mailo amatsimikiziridwa ndi kutalika kwanu ndi kutalika kwake. Ngati pulogalamu yanu kapena zida zogwiritsira ntchito zogwiritsa ntchito mphindi, onaninso zomwezo ndipo yesetsani kulimbitsa chiwerengerocho mpaka 30 minutes pa tsiku.
Kodi Pedometer Yanu Ikani Cholinga Chotani?
Ngakhale Tudor-Locke akulangiza cholinga cha masitepe 10,000 pa tsiku ngati maziko abwino, amapereka zowonjezera zowonjezera kuti agwirizane ndi zochitika zokhudzana ndi thupi:
- Onjezerani masitepe anu a tsiku ndi tsiku ndi masitepe 3,000 mpaka 4,000 omwe mutengedwa pa nthawi ya mphindi 10 kapena kupitila mwamphamvu kwambiri, yomwe ndi msinkhu wa kuyenda mwamsanga kuti muthamange.
- Pezani cholinga cha masentimita 8,900 mpaka 9,900 masiku osachepera asanu pa sabata ndi masitepe okwana 3,000 oyendetsa masewera olimbitsa thupi a maminiti 10 kapena kuposa.
- Mwinanso, khalani ndi cholinga cha 9,150 kuti 10,150 mapazi osachepera masiku atatu pa sabata ndi masitepe 3,250 okhutira mwamphamvu maminiti 10 kapena kuposerapo.
Mawu Ochokera
Zingakhale zovuta kukhazikitsa cholinga cha pedometer cha masitepe 10,000 ndikudziwonera nokha nthawi yambiri. Izi sizosadabwitsa, monga amisiri ambiri a ku America kuyambira masentimita 5 mpaka 7,000 pa tsiku. Koma ngati mukufuna kupeza masewera olimbitsa thupi kuti muchepetse kuopsa kwa thanzi lanu ndi kuchepetsa kulemera kwanu, muyenera kupeza njira zowonjezera kuchuluka kwa masankhulidwe anu a pedometer kwa cholinga cha 10,000 kapena kuposa.
Cholinga chanu chingakhale chilimbikitso chotsimikizira kuti mukupeza mphindi 30 patsiku lochita masewero olimbitsa thupi komanso kuchepetsa nthawi yaitali.
> Zotsatira:
> Adams MA, Johnson WD, Tudor-Locke C. Kuyenda / kutembenuza tsiku tsiku lachidziwitso chothandizira ana komanso achinyamata. Magazini Yadziko Lonse Yokhudzana ndi Chakudya Chakudya ndi Ntchito Yathupi . 2013; 10 (1): 49. lembani: 10.1186 / 1479-5868-10-49.
> Kuzisunga. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html
Tudor-Locke C. Zomwe Zingawathandize Kukhala ndi Thanzi Labwino la Moyo: Kodi Zimatengera Zambiri Zotani Kuti Tikhale ndi Thanzi Labwino? Curr Risk Rep (2010) 4: 271-276 DOI 10.1007 / s12170-010-0109-5
> Tudor-Locke C, Craig CL, Brown WJ, et al. Ndi masitepe angati / tsiku lokwanira? Kwa akuluakulu. Magazini Yadziko Lonse Yokhudzana ndi Chakudya Chakudya ndi Ntchito Yathupi . 2011; 8 (1): 79. lembani: 10.1186 / 1479-5868-8-79.
> Tudor-Locke C, Schuna JM, Han H, et al. Zochitika Zachilengedwe Zowonongeka Pachikhalidwe ndi Mavuto a Cardiometabolic. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . September 2016: 1. lembani: 10.1249 / mss.0000000000001100.