AmaKhalori Amaki Ahamba Ngayo Ukushisa Ngama-Mile?

Ufuna ukwazi ukuthi mangaki amakholori oshisa ukuhamba amakhilomitha angamayela, amamayela amabili, noma ngaphezulu? Isivinini sakho sokuhamba sithinta kangakanani?

Isisindo sakho kanye nebanga ohamba ngalo yizici ezinkulu kakhulu ukuthi zingaki ama-khalori owashisayo ngenkathi uhamba. Umthamo wesithupha unama-khalikhi angama-100 ngomhilomitha ngamunye atshiswa ngomuntu oyisigidi esingu-180 nama-khalori angama-65 ngeyhilomitha ngayinye etshiswa ngomuntu oyisigidi esingu-120.

Ijubane lakho lokuhamba libi kakhulu. Sebenzisa lawa amashadi ukuze ufunde ukuthi mangaki amakholori oshisayo ekuhambeni kwakho, kuye ngokuthi isisindo sakho nesantya kangakanani amabanga ahlukahlukene ukusuka ku-kilomita elilodwa ukuya emakhilomitha angu-26.2.

Okokuqala, ubheke amakholori ozoshisa nge-mile ngayinye ngendlela ejwayelekile yokuhamba ozokujabulela ngenkathi uhamba ngokuhamba kahle noma uhamba inja yakho. Le ijubane lingokwemvelo ongacabanga uma uhamba nje ngaphandle kokuzama ukuhamba ngokushesha.

Lezo zibalo ezimbili zokugcina yiyona ibanga elingama-13.1-mile -marathon ibanga kanye namamitha angu-26.2- marathon ibanga.

Ama-calories avuliwe nge-Mile ekuhambeni okusheshayo kokuhamba

Manje bheka imiphumela yokuthatha isivinini sakho sokuhamba ngezinyawo ezihamba phambili ze-4 mph noma ngaphezulu. Uzoshisa amakholori amaningi ngeyhilomitha ngayinye njengoba ukwandisa ijubane lakho, kodwa into enkulu kunazo zonke izobe isilinganiselwa kangakanani.

Enye inzuzo yokuhamba ngokushesha ukuthi ungakwazi ukuhamba ngokulinganayo isikhathi esilinganayo. Uma uhamba isikhathi esithile, lokho kuzosho ukuvutha amakholori amaningi ngesikhathi sokuzivocavoca.

Ezinye Izindlela Zokulandelela Ama-Calories Wokuhamba

Uma uhamba isikhathi esithile, imizuzu engu-15 noma imizuzu engama-30, kunokuba ibanga elithile, ungase ufune ukuhlola ishadi lokuhamba amakholori atshiswe ngamaminithi ahambe futhi ahambe ijubane .

Uma usebenzisa i-pedometer, ungabheka ishadi lama- calories ashisa ngesilinganiso se-pedometer . I-mile isilinganiso sezinyathelo ezingu-2 000 kuya ku-2,400 , kuye ngokuthi ubude bakho nobude bakho bude kangakanani.

Indlela Yokushisa AmaKhalori Angaphezulu Ngenkathi Ukuhamba

Uma ufuna ukushisa ama-khalori amaningi ngenkathi uhamba , ucwaningo lwe-metabolic equivalents (MET) olukhiqize lezi zinombolo zekhalori zikhombisa izindlela ezithile zokwenza. Uzoshisa amakholori amaningi ngokuhamba ngamamayela angaphezulu . Ukuhamba ngokushesha ngesivinini sokuhamba akunamthelela omncane kuma-calories ashiswe nge-mile ngayinye, kodwa kungenza umehluko ngoba uzofaka ibanga elingaphezulu ngesilinganiso esifanayo. Uma unemizuzu engama-15 noma imizuzu engu-30 yokuhamba, bese uya ngokushesha isu elihle.

Ukugijimela nokuhamba ngezinyawo kushisa amakholori amaningi ngeyhilomitha ngayinye. Ukugijima kuyashisa ama-khalori angaphezu kweyhilomitha kunokuhamba , mhlawumbe ngenxa yomzamo wesigaba sokuphakamisa, okuphakamisa zombili izinyawo emhlabathini ngesikhathi esifanayo ngesikhathi sokusebenza. Ungashisa amakholori amaningi ngokungeza izikhathi zokugijima ekusebenzeni kwakho kokuhamba. Ngendlela ye-racewalking, usebenzise imisipha eminingi ngesikhathi kuqhathaniswa nokuhamba okuvamile noma ukugijima futhi okuholela ekushiseni ama-khalori angaphezu kweyhilomitha ngayinye.

Ukwengeza amagquma, izitebhisi, noma ukuhamba ngezinyawo ukuhambisana nokuhamba kwakho kuzoshisa ama-khalori amaningi bese wengeza amandla ekusebenzeni kwakho. Ungaphinda ushise amakholori amaningi ohamba ngokusebenzisa imimoya yokuhamba ngempilo , engeza umthamo womzimba ophezulu ekusebenzeni kwakho ukuhamba.

Njengoba amashadi abonisa, ushisa amakholori amaningi nge-mile ngayinye ngokulinganisa ngaphezulu. Ungase ulingeke ukuba uthwale izinsimbi noma ufake i-backpack enzima. Kodwa kufanele ucabange ukuthi lokhu kuzofaka izingqinamba ezengeziwe kumalungu akho nezinyawo. Kungcono ukuhamba nje imizuzu embalwa yokwenza umehluko kunalokho.

Ingabe Ukushisa Amakholori Akhona Ukuze Ulahle Isisindo?

Ukuze ulahlekelwe isisindo, udinga ukwandisa umsebenzi wakho ukuze ushise amakholori amaningi ngosuku ngalunye kanye / noma udle amakhilomitha ambalwa ngosuku. Ungasebenzisa lesi sibalo sokulahlekelwa kwesisindo ukuze ubone ukuthi umgomo wakho wekhalori kufanele ube kuncike ekusebenzeni kwakho ngokomzimba.

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Amakhilogremu amafutha afana namakhilori angu- 3 500. Ukuze ulahlekelwe isisindo esisodwa ngesonto, kuzodingeka ushise amanye ama-khalori angaphezu kuka-500 ngosuku kunokuba udle. Ungakwenza lokhu ngokukhulisa umsebenzi wakho wekhalori noma ngokudla ama-calorie ambalwa-noma kokubili. Kulula ukuyifinyelela ngokuhlanganisa umsebenzi okwandisiwe nokudla kancane. Ukusebenzisa ngokwanele usuku ngalunye ukushisa amakholori angu-300 kuya ku-400 ngumgomo omuhle wokusebenzisa ingxenye yesisindo sakho sokulahlekelwa isisindo.

Izwi elivela

Isihluthulelo sokushisa ama-khalori amaningi nomsebenzi womzimba uthola owokujabulela futhi owenza njalo. Ngenkathi ungacabanga ukuthi izinombolo zibukeka ezincane, zizofaka phezulu. Uma ujabulela ukuhamba nenja yakho noma kulula ukuhamba emisebenzini yakho yokuphumula , cishe uyakwenza futhi uqhubeke uyenza.

Ungayeki ukuhamba ngendlela enhle ukucabanga ukuthi uzoba ukushaya i-gym kamuva, ukuze uthole ukuthi "kamuva" akaze afike. Thola izindlela zokwengeza ukuhamba phakathi nosuku lwakho.

Ukuhamba okusheshayo kuyisenzo sokuzivocavoca. Ukuze unciphise izingozi zakho zezempilo futhi uhlale unempilo, iziphathimandla zempilo zincoma imizuzu eyi-10 yokuhamba ngokushesha ngesikhathi esisodwa, kathathu ngosuku, noma ukuhamba ngomzuzu ongama-30 ngosuku. Ngokuhamba ngamakhilomitha angu-2 kuya kwangu-3 ngosuku, ngeke nje ushise amakholori, uzobe uthuthukisa impilo yakho.

> Imithombo:

> Ainsworth BE, Haskell WL, uHerrmann SD, et al. 2011 Compendium of Physical Activities. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (8): 1575-1581. i-doi: 10.1249 / mss.0b013e31821ece12.

> ImiSebenzi YemiSebenzi Yomzimba YamaMelika. Ihhovisi Lezifo Zokuvimbela Nokunciphisa Impilo.