Bheka ama-Calories akho avuliwe ngesikhathi sokuhamba nokuhamba kwesikhathi
Zingaki ukhalori ozozishisa ngokuhamba ngomzuzu owodwa, imizuzu engu-30 noma ihora? Kuxhomeke ukuthi ulinganisa kangakanani futhi isivinini sakho sokuhamba.
Hlola amashadi ngezansi noma sebenzisa i-calculator ye-intanethi ukuthola ukuthi mangaki amakhalori oshisayo ekuhambeni kwakho. Uma ukhetha, ungabona ukuthi mangaki amakholori owashisayo ngokususelwa ezinyathelweni ze-pedometer noma ama- calories ashiswe ngokusekelwe emamayela esikhundleni salokho.
Ukuhamba Amaminithi Amashadi Khalori
Thola ukuthi mangaki amakholori owashisayo ngomzuzu wokuhamba. Isisindo sakho nesivinini yizici ezimbili ezinquma le nombolo. Ungasebenzisa uhlelo lokusebenza noma ezinye izindlela ukukala isivinini sakho sokuhamba .
Ama-calories avuliwe Ukuhamba ema-3 mph-20 Amaminithi nge-Mile | |||||||
Isisindo (lb.) | 1 iminithi. | 15 iminithi. | 30 iminithi. | 45 iminithi. | Ihora eli-1. | I-90 min. | 2 hr. |
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 |
Ukuhamba nge-3 mph no-3.5 mph kufaka ukuhamba okumnandi noma ukuhamba ngempilo.
Ama-calories avuliwe Ukuhamba nge-3.5 mph-17 Amaminithi nge-Mile | |||||||
Isisindo (lb.) | 1 iminithi. | 15 iminithi. | 30 iminithi. | 45 iminithi. | Ihora eli-1. | I-90 min. | 2 hr. |
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 |
Manje, bheka umehluko uma uthatha ijubane ukuya ezinqoleni zokuhamba ezinzima. Ushisa ama-khalori amaningi ngeminithi futhi uhlanganisa amakhilomitha amaningi ngesikhathi esifanayo sesikhathi. Isisindo sakho sisisona esikhulu kunazo zonke ekunqumeni ukuthi mangaki amakholori owashisayo ngenkathi uhamba.
Ama-calories avuliwe Ukuhamba ngama-4 mph-15 Amaminithi nge-Mile | |||||||
Isisindo (lb.) | 1 iminithi. | 15 iminithi. | 30 iminithi. | 45 iminithi. | Ihora eli-1. | I-90 min. | 2 hr. |
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 |
Ama-calories avuliwe Ukuhamba nge-4.5 mph-13: 20 Amaminithi nge-Mile | |||||||
Isisindo (lb.) | 1 iminithi. | 15 iminithi. | 30 iminithi. | 45 iminithi. | Ihora eli-1. | I-90 min. | 2 hr. |
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 |
Ama-calories avuliwe Ukuhamba nge-5 mph-12 Amaminithi nge-Mile | |||||||
Isisindo (lb.) | 1 iminithi. | 15 iminithi. | 30 iminithi. | 45 iminithi. | Ihora eli-1. | I-90 min. | 2 hr. |
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 |
Lezi zibalo zekhalori zenziwa ngokusebenzisa ama-calorie burn rates ezitholakala ocwaningweni ngokulinganisa okulinganayo (MET). Izibalo zisebenzisa amatafula alinganayo ka-2011.
Indlela Yokushisa AmaKhalori Angaphezulu Ukuhamba
Ukuhluka okukhulu kunamafutha okushisa okuhambayo kukude kangakanani nokuthi uhamba kangakanani.
Ukuhamba ngokushesha kuzokuvumela ukuba uhambe phambili futhi ngaleyo ndlela ushise amakholori amaningi ngesikhathi esithile. Kodwa uzoshisa cishe amakholori afanayo ngehora elilodwa ngesivinini esikhulu sokuhamba. Ukugijima kungashisa amakholori amaningi ngeyhilomitha ngoba kuhlanganisa ukuphakamisa umzimba emhlabathini.
Funda ukuthi ungahamba kanjani ngokushesha . Ungathuthukisa isivinini sakho sokuhamba ngokuthuthukiswa kokumiswa kwakho, ukusetshenziswa kwesandla sekhono, nokusebenzisa isiteji sokuhamba esinamandla. Ngokushesha uzobe uhlanganisa ibanga elingaphezulu ngesikhathi esingaphansi. Lokho kuzokuvumela ukuthi ushise amakholori amaningi ngesikhathi sokusebenza komzuzu wamaminithi angu-30. Izeluleko ezengeziwe zokushisa amakholori amaningi ngenkathi uhamba zihlanganisa ukusebenzisa izintambo zokuhamba zeNordic noma ukufunda inqubo ye-racewalking.
Izwi elivela
Kungakanani okukusiza ukuba uvuke futhi uhambe imizuzu embalwa? Ungadangali ukuhamba uma ucabanga ukuthi inani lamakhilori alishisiwe lincane kakhulu. Izinzuzo zihamba ngaphezu kokushisa amakholori. Ukunciphisa isikhathi sakho sokuhlala kuzosiza ukugcina imisipha yakho, amalunga, ukujikeleza kwegazi kanye namathambo ngendlela efanele yokusebenza. Ngokuhamba ngokuningi futhi uhlezi kancane usuku lonke, uzoshisa ama-khalori amaningi, unciphise izingozi zakho zempilo, futhi wenze umzimba wakho ube mnandi.
Umthombo:
> Ainsworth BE, Haskell WL, Herrmann SD, Bassett DR Jr, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. 2011 Compendium of Physical Activities. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (8): 1575-1581. i-doi: 10.1249 / mss.0b013e31821ece12.