Thola izinga lakho lokufaneleka nge-1-Mile Walk
Ungumuntu onjani? I-Rockport Fitness Walking Test ingenye yezivivinyo ezinhle kakhulu zokuzivocavoca komzimba. Ibeka izinga lakho lokuzivocavoca ngokulinganisa i- VO2max yakho, okuyisilinganiso sakho esiphezulu sokusetshenziswa kwe-oxygen.
Lokhu kuvivinywa kokuzivivinya umzimba kuyedwa ongakwenza ngokwakho. Kubuye kube ukuhlolwa okungase kusetshenziswe umqeqeshi, umqeqeshi, noma uchwepheshe ukuhlola izinga lakho jikelele lokuzivocavoca nokuthi ungakubekezelela kanjani ukuvivinya umzimba.
Ucwaningo luye lwaqinisekisa imiphumela yalolu vavanyo kubantu abadala abadala abaqashiwe kanye nabasha nentsha. Iqhathanisa kahle ne-Air Force 1.5 ukuhlolwa kokuvivinya umzimba ukuhlola ukuqina komzimba.
Okudingayo Ukwenza I-Rockport 1-Mile Walk Test
Lokhu kuhlolwa kulula ukwenza ngoba ayidingi imishini eyinkimbinkimbi. Uzodinga:
- Isilinganiso sokukala umuntu ohlolwe
- Isitophuwashi noma uhlelo lokusebenza kwesikhathi ukuhlolwa
- Inkambo eyi-1-mile elinganisiwe
- Indlela yokukala isilinganiso senhliziyo
Thatha i-Rockport 1-Mile Walk Test
- Udinga ukuba nenkambo eyi-1-mile. Ezingxenyeni eziningi zesikole esiphakeme, yizinyawo ezine ezungeze umzila ongaphakathi. Ungasebenzisa uhlelo lokusebenza lwe-mapping e-intanethi ukukala inkambo eyi-1-mile emgwaqweni noma endleleni njengenye indlela.
- Vumbela ngezinga eliphansi okungenani imizuzu engu-5.
- Hamba amakhilomitha angu-1 ngokushesha ngangokunokwenzeka.
- Qopha isikhathi sakho ukuze uhambe amakhilomitha angu-1.
- Thatha inhliziyo yakho ngokushesha ngokushesha ekupheleni kwemeyela elingu-1. Ungenza lokhu ngokuqapha kwenhliziyo, uhlelo lokusebenza lokushaya kwenhliziyo, noma ngokuthatha impulse yakho imizuzwana engu-15 futhi ukwandisa ngo-4.
- Faka idatha yakho ku-calculator ehlanganiswe ngezansi. I-calculator inquma i-VO2Max yakho futhi iqhathanisa nokuthi kumazinga obunikazi bakho kanye neqembu lobudala ukukutshela izinga lakho lokuzivocavoca.
- I-Rockport Walking Fitness Level Calculator
Zithini Umphumela?
Imiphumela oyithola ekuhlolweni izolinganisela i-VO2Max yakho ku-ml / kg / min.
Imiphumela iyabanjiswa ngokusekelwe eminyakeni yakho njenge-Excellent, Very Good, Good, Isilinganiso, Fair, Poor, noma Poor Very.
Kungaba isici esiyigugu sokwazi ukwenza ukuvivinya umzimba ngokuphindaphindiwe ukuze uyenze futhi ezinyangeni ezimbalwa ngemuva kokuthi uqale uhlelo lokuzivocavoca. Ungayisebenzisa ukuze ubone ukuthi uthuthuka kanjani emizamweni yakho yokuzivocavoca.
Ungase ubone izinga lakho lokuzivocavoca liyehla uma ungasebenzi emasontweni ambalwa, njengobusika noma ukulandela ukulimala noma ukugula okwenze ukuba uyeke ukuqeqeshwa.
Ungayithuthukisa kanjani Izikolo Zokuhlolwa Zakho Zokufaneleka?
Uhlobo lokuqeqeshwa okungenzeka kakhulu lokuthuthukisa izikolo zakho ukuvivinya umzimba kwe-cardio kwenziwa ezingeni le- aerobic , njengokuhamba okusheshayo , ukugijima noma ukuhamba ngebhayisikili. Udinga ukuqeqeshwa okuzokwenza inhliziyo yakho iqhume kakhulu futhi amaphaphu akho athatha oksijini ngaphezulu.
Ukuqeqeshwa kwezinga lokushaya kwenhliziyo kusebenzisa isilinganiso senhliziyo yakho njengomhlahlandlela wokuzivocavoca emazingeni ahlukene okuqina. Kuwusizo ukuqonda izindawo ezahlukene futhi usebenzise umshini wakho we-pulse noma i-monitor rate ye-heart ukuqinisekisa ukuthi usezindaweni ozikhethile ngesikhathi sokuzivocavoca kwe-cardio.
Uma ngabe uhlala phansi, kungcono ukuqala ngehlelo olulula ngaphambi kokwakha izinga lokuzivocavoca. Uhlelo lwe-Quick Start Fitness Walking lwezinsuku ezingama-30 lufanelekile lwabaqalayo.
Uma ujabulela ukuhamba njengomzimba wakho oyisisekelo sokuzivocavoca futhi ufuna ukuthuthukisa izikolo zakho zokuzivocavoca, bheka isimiso esihle sokuhamba ngesonto lonke sokusebenza komzimba we-aerobic . Isebenzisa ukusebenza ngezindawo ezahlukene zezinga lenhliziyo phakathi nesonto.
Izwi elivela
Ukulinganisa izinga lakho lokufaneleka ngaphambi kokuba uqale uhlelo lokuzivocavoca kungakusiza ubone intuthuko ongayenza. Uma ngabe isikolo sakho siphansi ukuqala, ungadikibali. Ngokwandisa kancane ubude nobukhulu bokusebenza kwakho, ukufaneleka kwakho kufanele kuthuthuke. Lokhu akusivivinyo ongaziqhaqhazela, kuthatha ukuvumelana ngokuwenza umsebenzi wakho we-cardio izinsuku ezintathu noma ngaphezulu isonto ngalinye.
Qala ngokuhamba, futhi uma usulungele ukuqhubeka, ungangezela ukugijima ekuxubeni kwakho kobuciko. Ukuhamba ngebhayisikili kuyisibonelo esihle kakhulu sokuzivocavoca kwe-cardio. Vele uhambe futhi uhlale nawo.
> Imithombo:
> Kline GM, Porcari JP, uHintermeister R, Freedson PS, Ward A, McCarron RF, Ross J, Rippe JM. "Ukulinganiswa kwe-VO2 max ukusuka ekuhambeni kokuhamba kwe-mile, ubulili, ubudala nobukhulu bomzimba." Imithi neSayensi Yezemidlalo Nokuzivocavoca , 19, k. 253-259.
> Weiglein L, Herrick J, Kirk S, Kirk EP. "I-1-Mile Walk Test i-Predictor eVikelekile ye-VO2max futhi iVikeleko lokuPhepha lokuPhelela okuPhelelekile ku-1.5-Mile Run e-US Air Force Men." Imithi Yezempi 2011 Jun; 176 (6), p. 669-673
> Castro-Piñero J, Artero EG, España-Romero V, Ortega FB, Sjöström M, Suni J, Ruiz JR. "Ukuqinisekiswa okuhlobene nendawo yokuhlolwa kwemithi yasensimini ebusheni: ukubuyekezwa okuhlelekile." I-British Journal yeMidlalo Yezokwelapha . 2010 Oct; 44 (13): 934-43. doi: 10.1136 / bjsm.2009.058321. Epub 2009 Apr 12.