Ukuhamba nokukhamba ngekhalori Ukuqhathaniswa nokushisa
Ingabe inganekwane yokuthi abagijimi bashisa ama-khalori amaningi kunokuhamba? Kungumqondo ozwakalayo-konke okuthukumeza nokukhukhumeza nokukhukhumeza kufanele kusho ukuthi ama-khalori amaningi ashiswa, akunjalo? Kukhona umehluko ekhalini elishisiwe ngamamayela noma ikhilomitha ngokuhamba nokugijima, kodwa akulona mkhulu kakhulu, futhi akukho umehluko ekuvinjeni okuhamba phambili.
Ukulinganisa Ama-Calories Avuliwe
Ucwaningo mayelana nokulinganisa okunembile (MET) lwemisebenzi ehlukahlukene luhlanganisa umsebenzi ngamunye ngamakhilomitha kilogram ngehora.
Ukuhlala nje ukushisa ngokuthukuthela okungu-1 MET. Uma ulinganisa amakhilogremu angu-150, yi-68 kilojoule ngehora.
Umgijimi kanye nomuntu ohamba ngokushesha, kokubili ngesivinini semaminithi angu-12 ngehora noma amayela angu-5 ngehora, azuze okufanayo okuyi-8 MET. Ama-kilojoule abo nge-mile ngayinye nama-kilojoule ngehora afanayo.
Ukuhamba ngesivinini esihlukahlukene kushaya phakathi kuka-2 no-8 MET. Ukugijima ngesivinini esihlukahlukene kushaye u-8 kuya ku-18 MET. Lokho kuzwakala sengathi umehluko omkhulu, kodwa kufanele ucabange ubude bokusebenza. Ingabe bagijima ngezinombolo zamamayela, noma bagijima isikhathi esithile? Yenza yonke umehluko.
Ama-calories nge-Mile yokuhamba nokugijima
Phakathi kokuvinjelwa kwamamayela angu-5 no-9 ngehora, abagijimi basebenzisa cishe ama-kilojoule ofanayo ngehora ngalinye. Ama-MET aphakeme kakhulu ngesivinini esisheshayo nje ukukhombisa ukuthi bazohamba ngamamayela amaningi ngaleyo hora. Lokhu kuthatha ukuthi bazogijima ihora lonke, kunokuba benze inani elimisiwe lamamayela.
Abahambahamba babona umehluko omncane kakhulu kilojoule ngehora elilodwa ngokuhamba ngesivinini esiphakathi kwamamayela angu-2.5 no-4 ngehora. Ngesikhathi beshisa amakholori afanayo ngehora elilodwa njengabagijimi uma behamba 5 mph, bashisa amakholori ambalwa ngehora elilodwa ngesivinini esisheshayo. Angenza kalula umehluko ekusebenzeni ngokuhamba phambili kude.
Ama-calories avuliwe nge-Mile ye-160 Pound Person
Ukuhamba
I-2.0 mph - 91
2.5 mph - 87
3.0 mph - 85
3.5 mph - 83
4.0 mph - 91
4.5 mph - 102
5.0 mph - 116
Ukugijima
5.0 mph - 116
6.0 mph - 121
7.0 mph - 119
8.0 mph - 123
9.0 mph - 121
10.0 mph - 131
Bona imiphumela eminingi ngamashadi wokubala wekhalori wokuhamba ngezisindo ezahlukene nokuhamba. Isivinini se-4 mph yilokuhamba okusheshayo . Ukugijima i-mile kuzoshisa ama-calories angu-30 kulo muntu kunokuhamba ngokukhawuleza. Ukungezwani kwama-calorie okushisiwe kuyoba ngabantu abancane abalinganiselwe.
Isisindo siyinhloko enkulu yezinhlayiya ezivuliwe
Izinombolo ezingenhla zihluke kakhulu uma ulinganisa amapremu angu-100 noma amakhilogremu angu-250. Isisindo siyingxenye ye-equation. Uma ulinganisa kakhulu, ama-calorie angaphezulu owashisayo ngaso sonke isikhathi. Kodwa lokhu akuyona into ongayishintsha kalula. Uma ugqoka iphakethe noma ijaji elilinganiselwe elifaka amakhilogremu angu-20, ukwandisa kuphela amakholori akho atshiswe ngamakhilomitha angaba ngu-11 kuya ku-12. Kungaba ngcono kakhulu futhi kulula ukuhamba nje emaminithi amabili kuya ku-5 ukushisa lawo makhalori afanayo. Kungani ubungozi buzilimaza?
Ingabe Kufanele Uhambe Noma Ugijime Ngokushesha?
Uma ungakwazi ukwakha isivinini sakho sokuhamba sibe ngu-5 mph, noma imizuzu engu-12 ngehora, uzobe usukhalori ophezulu ushisa nge-mile futhi uzuze ukushisa okufanayo njengomgijimi.
Uma ungumgijimi, awutholi nzuzo yekhalori evuthayo ngokuhamba ngokushesha kunamaminithi angu-10 ngehora noma 6 mph.
Ingabe Kufanele Uhambe Noma Ugijime Kude?
Lapho uhamba noma ugijima, ama-calories angaphezu kwalokho owashisayo. Uthola inzuzo enkulu ngokungeza ibanga ekusebenzeni kwakho, kungakhathaliseki ukuthi uhamba noma ugijima. Indlela engcono kakhulu yokushisa amakholori amaningi ukwakha ibanga lakho lokuhamba nokugijima. Kuhlakaniphile ukwenza lokhu ngokweqile. Engeza imizuzu engu-10 kuya kwemi-15 emsebenzini wakho ojwayelekile njalo ngesonto futhi uthuthukise isikhathi sakho sokuhamba noma sokugijima.
Kufanele Ungeze Isisindo?
Uzoshisa amakholori amaningi nge-mile ngayinye ijubane ngokulinganisa okuningi, kodwa umehluko omncane kakhulu futhi awufaneleki ingozi yokucindezeleka.
Wonke amakhilogremu engeziwe athatha umthelela omkhulu ezinyaweni zakho, emaqotsheni, emadolweni nasezinkalweni. Kungcono ukuhamba noma ukugijimela kude kunokufaka isisindo.
Ingabe Kufanele Uhambe Noma Ugijime?
Uma ujabulela ukugijima, ungashisa ama-khalori ngesikhathi esingaphansi futhi wenziwe ngokusebenza kwakho kwansuku zonke maduzane. Abantu abaningi bayakujabulela izinga lokushaya kwenhliziyo eliphakeme kanye nokuqhamuka kwamakhemikhali amakhono obuchopho obukhiqizayo. Kodwa kwabanye, ukugijima ukugaya okufanele baphoqe ukuba benze. Ukuze uthole noma yikuphi ukuzuza kusuka emsebenzini, kufanele ube owodwa owujabulelayo futhi uzokwenza usuku nosuku.
Uma uthanda ukugijima, run. Uma uzonda ukugijima kodwa uthando ukuhamba, hamba. Uzodinga ukuchitha isikhathi esiningi ukuhamba ukuze uhambe ibanga udinga ukushisa ama-khalori ofuna ukuwashisa.
Uma ungathanda ukuqala ukugijima, bheka ukuthi ungaqala kanjani ukwengeza izikhathi ezihambayo ekusebenzeni kwakho kokuhamba .
Imithombo:
> 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.
> Wilkin LD, uCheryl A, Haddock BL. Imali Yokusetshenziswa Kwemandla Ukuqhathanisa Phakathi Kokuhamba Nokugijima Ngabantu Abalingani Abaphakathi. I-Journal of Strength and Conditioning Research 26.4 (2012): 1039-1044.