"Ngithemba ukulahlekelwa isisindo ngokugijima. Mangaki ama-khalori engiwashisayo uma ngisebenza?"
Inani lamakholori owashisayo ngesikhathi sokugijima kuncike ezintweni eziningi, okubaluleke kakhulu ukuthi isisindo sakho kanye nezinga lakho lokuzikhandla.
Ukuthi Isisindo Sithinta Kanjani Ama-Calories
Uma ulinganisa ngokwengeziwe, ama-calorie amaningi ozowashisa ngenkathi esebenza. Umuntu ongu-140-lb ogijima ngezinyawo ezingu-10-mile (6 mph) uzothatha amakholori angu-318 emaminithini angu-30.
Ukugijima ijubane elifanayo lesikhathi esifanayo, umuntu obangu-180-lb uzoshisa ama-calories angu-408.
Yeka ukuthi ukusheshisa kuthinta kanjani ama-khalori avuliwe
Uma usheshe ugijima, ama-calories angaphezulu uzowashisa. Umuntu oyisigidi esingu-160 ogijima ngejubane elingama-12 (5 mph) imizuzu engu-30 angashisa ama-290 amakholori. Umuntu ofanayo ogijima ngesivinini samaminithi angu-10 (6 mph) uzoshisa ama-calories angu-363 emaminithini angu-30.
Ama-Calories ambalwa oshisa ngenkathi ugijima
Ukuze uthole ukulinganisa okunzima kwamakhilogori amaningi oshisayo ngokusekelwe kwesisindo sakho nesivinini, ungasebenzisa ukubala kokusetshenziswa kwekhalori. Kukhona nezinsiza ezitholakalayo ezilandelela amakholori wakho njengoba ugijima. Abanye abagijimi basebenzisa futhi amadivaysi okulandelela umsebenzi njenge- Fitbit ukuqapha amakholori abo.
Khumbula, noma kunjalo, ukuthi lokhu kungukulinganisa okulinganiselwe kwama-calories akho. Ngokuyinhloko izibalo zekholori ze-treadmill zivame ukungalungi futhi ziqhathanisa inani lamakholori alishisiwe ngesikhathi sokugijima.
Ungenzi iphutha lokuphuza ngokweqile ngoba uhlaziya inani lamakholori oshisayo .
Ngakho, Ngilahleka Kanjani Isisindo Ngokugijima?
Uma uzama ukunciphisa isisindo ngokusebenza, gcina engqondweni ukuthi iphadi lilingana namakholori angu-3 500. Ngakho-ke uzodinga ukudala ukulahlekelwa kwekhalori engu-3 500 ngokuzivocavoca noma ukukhanda ikhalori.
Isilinganiso sokupheka kwesisindo esiphephile siphelile .5 kuya kwamapounds amabili ngesonto. Uma ulahlekelwa isisindo ngokushesha kunalokho, ungase ulahlekelwe isisindo ngaphezu kwamafutha.
Ukuze ufinyelele umgomo wekhadi elilodwa elahlekile ngeviki, uzodinga ukudala ukungena kwekhalori okungama-500, noma ngokusebenzisa ukuzivocavoca noma ukwehlisa ikhalori, ngosuku. Okokuqala kufanele uhlole ukuthi mangaki amakhalori owudinga ngosuku ukuze ugcine isisindo sakho. Uma ungafuni ukusika amakholori ngokudla, bese uthola (usebenzisa ikhalenda yokusetshenziswa kwekhalori) kungakanani udinga ukugijima usuku ngalunye ukushisa amakholori angu-500. Ukuze udale ukulahleka kwekhalori engu-500 ngokusebenza, umuntu ongu-150-lb, isibonelo, kuzodingeka agijime imizuzu engaba ngu-45 ngehora eli-10 ngehora elilodwa.
Abanye abagijimi bathola ukuthi ekugcineni bafinyelela esitokisini sokulahlekelwa isisindo lapho, naphezu kokusebenza okuvamile nokudla okunempilo, inqubo yabo yokulahlekelwa isisindo iyanqamuka. Ngaleso sikhathi lapho abagijimi bangase bafune ukugijimela ezingeni elilandelayo ngokungeza ngokusheshisa , ukusebenza kwezintaba , nokude okude ukukhulisa ikhalori yabo. Isivinini esikhulu, umzamo, kanye nebanga lizovusa ama- calories ashise futhi ngethemba lokuthi zizoholela kumapounds amaningi alahlekile.
Imithombo:
Ainsworth BE, et al. 2011 Compendium of Physical Activities: A Update Second of Amakhodi kanye nama-MET Amanani. Imithi & Isayensi Yezemidlalo Nokuzivocavoca. 2011; 43: 1575.