I-Goal Goal Popular Manje Isekelwe UCwaningo
Kungenzeka ukuthi uzwe ukuthi kufanele uhambe ngezinyathelo ezingu-10 000 ngosuku ukuze uthole ukuqina nokunciphisa umzimba . Bakha kanjani le mali? Ingabe lena yinkolelo yokufaneleka noma ingabe kukhona ucwaningo olubonisa ukuthi lusebenza?
Ukuhamba ngezinyathelo ezingu-10,000 ngosuku ngezempilo nokulahlekelwa isisindo kwahlelwa kuqala eJapane. Umcwaningi wePedometer uDkt. Cat Tudor-Locke uthi isibalo sokuqala sasingasekelwe ocwaningweni lwezokwelapha.
Abacwaningi abaningana bebelokhu bedlala ukudlala kulokhu, kuhlanganise noTudor-Locke.
Ucwaningo lwentandokazi lubonisa ukuthi izinyathelo ezingu-10,000 ngosuku aziyona inamba yemilingo, kodwa kuyisibonakaliso esihle somsebenzi omningi umuntu owenzayo ngosuku. Ukuhamba ngezinyathelo ezingaphezu kwansuku kubuye kuhlotshaniswe nokuba mncane. Ukutadisha kwezinyathelo ngosuku nosisindo, inkomba yomzimba womzimba (BMI), nezinye izinkomba zamadoda nabesifazane kubonise ukuthi abantu abathola izinyathelo eziningi ze-pedometer ngelanga babalwa kancane, futhi babe ne-BMI ephansi.
Ukushisa Amakholori Anele Ukulahlekelwa Isisindo Ngezinyathelo Eziyinkulungwane
Izinhlelo eziningi zokulahlekelwa isisindo zincoma ukushisa amakholori angama-200 kuya kwangu-300 ngosuku ngokuzivocavoca umzimba. Uma uhamba ngezinyathelo ezingu-10,000 ngosuku ngezingu-3,000 zalezo zinyathelo ekuhambeni okusheshayo ekuhambeni kokugijima, kufanele ube uvutha amakholori alanele.
Inani lamakholori owashisayo ngokuhamba lixhomeke ngokuyinhloko ukuthi ulinganisa kangakanani futhi okwesibili ngesivinini sakho sokunyakaza.
Izinyathelo ezimbili eziya ku-2,000 kuya ku-2 500 cishe zingamayela. Ukuhamba ngamamayela kushayela amakholori angu-80 kumuntu onamaphilenti angu-150. Kuye ngesisindo sakho, ukuhamba ngezinyathelo ezingu-10 000 kudla phakathi kwama-kilojoule angu-250 no-600. Ungasebenzisa izinyathelo ze-pedometer kweshadi le-converter ishadi ukuze uzilinganisele lokhu. Uzodinga ukwazi izinyathelo zakho ezilinganiselwa kumamayela .
Wonke umuntu uvutha amakholori nje ehlezi futhi ephefumula, ongayilinganisa namakhalori ngosuku lokubala . Ushisa ama-khalori amaningi ngomzuzu uma uvuka futhi uhamba, nokunye uma ugijima.
Ama-pedometers amaningi alinganisela amakholori owashisile ngokususelwa ekubaleni kwakho kwesinyathelo sokuhamba. Amaqembu womsebenzi namaphamometer ahamba phambili afana ne-Fitbit nawo acabangela ukuthi uhamba ngokukhawuleza noma usebenza uma ulinganisela amakholori owashisayo.
Usaluthola Isisindo? Engeza Izinyathelo Eziningi
Uma usuvele ubamba izinyathelo ezingu-10,000 ngosuku futhi ungalokothi ulahlekelwe isisindo noma ugcine isisindo sakho, khona-ke ukhiye ukufaka ezinye izinyathelo ezingaphezu kuka-2 000 ngosuku ngenkathi udla isilinganiso esifanayo noma ngaphansi. Ungasebenzisa amathiphu amaningi ukuthola izindlela zokwengeza umsebenzi owedlule kulo lonke usuku lwakho futhi ubeke eceleni isikhathi sokuzinikela ngokulinganisela ukuze usebenze ngamandla. Uma lokho kusasebenza ngemva kwamasonto ambalwa, engeza izinyathelo eziningi noma udle kancane.
Ukungena izinyathelo ezingaphezulu kuba isikhathi esiningi kuleli zinga. Ungashisa ama-khalori amaningi ngesikhathi esifanayo ngokukhulisa ukuzivocavoca kwakho, uthathe izinyathelo zakho eziningi ekuhambeni okusheshayo noma ekuhambeni okuhambayo. Kumele futhi usebenze ekuqedeni i-calories engenalutho futhi uthole ukudla okunomsoco kukho konke okudlayo.
Idayari yokudla nokuzivocavoca kungakusiza ukuthi ubone ukuthi ungayithuthukisa kuphi.
Ucwaningo olulodwa lwathola ukuthi abasebenzi beposi abahamba ngezinyathelo ezingu-15 000 ngosuku futhi bachitha isikhathi esincane bahlezi bekungaba mnandi futhi babe nezinkinga ezimbalwa ze-cardiometabolic.
Ukufanisa Izincomo Zokuzivocavoca Ngezinyathelo Zama-10,000
Umuntu ongasebenziyo uthatha izinyathelo ezingu-3 000 noma ngaphansi nje emsebenzini wakhe wansuku zonke wokuhambahamba endlini. Uma uthatha izinyathelo ezingu-10,000, uhamba cishe amakhilomitha amahlanu ukusuka kulo lonke usuku. Ngaphandle kokuba unomsebenzi osebenzayo, njengomsebenzi we-waitress noma umhlengikazi, kungaba nzima ukungena izinyathelo ezingu-10,000 nomsebenzi wansuku zonke kuphela.
Iningi labantu lifinyelela izinyathelo ezingu-1010 ngokuthatha izinyawo noma ukugijima okuhamba phambili noma ngaphezulu, okulingana nokuhamba kwamaminithi angu-30 kuya kwangu-60 ngosuku. Lokho kufana nokunconywa okunciphisa umzimba nsuku zonke kusuka eziphathimandla zezempilo eziningi ukunciphisa izingozi zempilo.
Ama-pedometers amaningi asephambili, ama-fitness bands, nama-smartwatches abona ukuthi ukunyakaza kwakho kunokwanele yini ukuthi kungabhekwa njengokuzivocavoca noma ukuvivinya umzimba. Abaningi bakhetha ukulandelela imizuzu yakho yokuzivocavoca ngosuku ngokuzenzakalelayo ukukhombisa ukuthi uhlangabezana yini nemigomo edingekayo yokuzivocavoca nempilo enhle.
Qala Ukubala Izinyathelo Zakho Namuhla
Umgomo wokubala wesinyathelo ungashukumisela ukuba ukwandise umsebenzi wakho nokuzivocavoca . Namuhla, awudingi ngisho ne- pedometer ehlukile, njengoba ifoni yakho ehamba phambili ithatha izinyathelo zakho ezithathiwe ngenkathi uyithwala. Ungahlola uhlelo lokusebenza le- pedometer kunalokho. Uma umgomo wakho ukulahlekelwa isisindo, cabanga ukusebenzisa i-log yokudla noma uhlelo lokusebenza futhi ubone lapho ungashintsha khona imikhuba yakho yokudla.
> Imithombo:
> I-Tigbe WW, iGranat MH, iSattar N, iLean MEJ. Isikhathi esichithwa ekuthunjweni kokuhlala phansi sihlotshaniswa nesisindo semisipha kanye nobungozi benhliziyo. I-International Journal of Obesity . 2017; 41 (5): 689-696. doi: 10.1038 / ijo.2017.30.
> I-Tudor-Locke C. Izinyathelo Zokuthuthukisa Impilo Yenhliziyo Yomzimba: Zingaki Izinyathelo Ezithathayo Ukuthola Impilo Ehle Futhi Siqiniseka Kangakanani Kule Nombolo? I-Curr Risk Rep Rep (2010) 4: 271-276.
> Tudor-Locke C, Schuna JM, Han H, et al. Isenzo esisekelwe esitelekeni sokusebenza komzimba kanye neengozi ze-cardiometabolic. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . September 2016: 1. i-doi: 10.1249 / mss.0000000000001100.