Yimiphi imiphumela ye-speedwalking uma kuqhathaniswa nokuhamba nje? Kungenzeka ukuthi ubelokhu uhamba kulokho okwakunjengejubane lemvelo. Kodwa-ke uyahamba nomngane ophethe isiteleka esisheshayo futhi uyaqaphela ukuthi awukwazi ukugcina lelo jubane. Ingabe abantu abahamba ngokushesha bazuza izinzuzo eziningi kusuka ekuhambeni kwabo?
Yiziphi izinzuzo zokuhamba ngesivinini?
Yiziphi izinzuzo zangempela zokuhamba ngokushesha uma usaqhubeka uhamba ibanga elifanayo?
UJames Sundquist, uMqondisi wezeMpilo nezeMidlalo Music unikeza le mpendulo:
- Iphakamisa isilinganiso senhliziyo yakho endaweni ephakeme yenhliziyo. Ukuhamba kalula kuvame ukuqhutshwa endaweni yokukhanya, ngenkathi ukuhamba ngesivinini kuzophakamisa izinga lakho lenhliziyo endaweni engalinganisanga yendawo futhi kungase kuthuthukise endaweni engafanele.
- Ishintshe umgomo wakho wokuzivocavoca kusuka ekulahlekeni kwesisindo ukukhula komzimba nokukhuthazela.
- Ukwandisa ukuguquguquka kwemisipha yakho namalunga uma usebenzisa uhla olubanzi lokunyakaza.
- Inika amandla ukuthi uqede ibanga elifanayo ngesikhathi esingaphansi.
- Imisipha yemisindo.
- Ukwandisa umthelela. Lena inkemba enezinhlangothi ezimbili. Impembelelo engaphezulu ingafaka noma ikhulise ukulimala. Ngalunye uhlangothi, angakha amathambo anamandla futhi anciphise ukuphefumula kwe-osteoporosis.
- Ukuhamba njalo imizuzu engu-150 ngeviki endaweni yokulinganisela okunamandla kakhulu kukunika izinzuzo zokunciphisa izingozi zempilo.
Ukulinganisa Ukuhamba Kwakho Okusheshayo
Ungazi kanjani ukuthi uhamba ngokushesha kangakanani?
Ungasebenzisa izinhlelo zokusebenza ezihambayo nokusebenzayo, abahloli bezimoto ze-GPS, noma nje uhambe ngenkambo elinganisiwe ngenkathi uzinika isikhathi. Bona indlela yokukala ukuthi uhamba ngokushesha kangakanani . Ungasebenzisa futhi ukukala okuhamba ngezinyawo ukubona ukuthi kuzokuthatha isikhathi esingakanani ukuhamba amabanga ahlukahlukene.
Ama-calories avuliwe nge-Mile ngokuhamba
Uma uzibuza ukuthi zingaki ama- khalori owashisa nge- mile ngayinye ngesivinini esihlukile, bheka amashadi wokuhamba amakholori atshiswe ibanga ahamba .
Lezi zohwebo zisekelwe ku-MET ucwaningo olulinganisa amakholori asetshenziswe ngemisebenzi ehlukene ngesivinini esihlukile.
Ukuhamba Khalori Ngokusheshisa
Ishadi elilandelayo lakhiwa ngezinombolo ezinikezwe ochwepheshe ababili abahamba ngezincwadi ezincwadini zabo. Angase angafani nezinombolo ozothola ku-Calculator ye-MET yokuhamba khalori. Izinombolo zokuhamba kufika ku-5 mph zivela ku-Gary Yankers ku- Complete Book of Walking Exercise . Izinombolo zokuhamba ngaphezu kwe-5 mph zivela kuWoward Jacobson ku- Racewalk kuya ku-Fitness . Izinombolo ezinikezwe zingu-150 lb. umuntu. Ukuze kusetshenziswe ezinye izisindo, ukwanda / ukwehla kuka-10% kuwo wonke amapremu angu-15 kwasetshenziswa.
| 100 lbs | 120 lbs | 140 lbs | 160 lbs | 180 lbs | 200 lbs | 220 lbs | |
| I-2.0 mph | 65 ikhal. | I-80 khal. | 93 ikhal. | 105 ithole. | I-120 cal. | 133 ikhol. | 145 ikhal. |
| 2.5 mph | 62 | 74 | 88 | 100 | 112 | 124 | 138 |
| 3.0 mph | 60 | 72 | 83 | 95 | 108 | 120 | 132 |
| 3.5 mph | 59 | 71 | 83 | 93 | 107 | 119 | 130 |
| 4.0 mph | 59 | 70 | 81 | 94 | 105 | 118 | 129 |
| 4.5 mph | 69 | 82 | 97 | 110 | 122 | 138 | 151 |
| 5.0 mph | 77 | 92 | 108 | 123 | 138 | 154 | 169 |
| 6.0 mph | 86 | 99 | 114 | 130 | 147 | 167 | 190 |
| 7.0 mph | 96 | 111 | 128 | 146 | 165 | 187 | 212 |
Ukugijima nokuhamba
Kuthiwani uma unquma ukuqala ukusebenza? Ukusebenza kahle kokuhamba ngezinyawo kuwu-4 mph. Ukuhamba ngokushesha kuholela ekusebenzeni okuncane futhi amakholori amaningi ashiswa. Kubantu abagijimayo, ukusebenza kahle kakhulu ku-6 mph. Ngokushesha ngesivinini esingaphansi kuka-5 mph, abagijimi bashisa ama-calories amaningi kunama-walkers.
Ngama-5 mph, i-caloric ishisa cishe. Ngokushesha ngesivinini esingaphezu kuka-5 mph, abagibeli bezemidlalo bashisa amaphesenti angu-20 kuya kwamaphesenti angama-30 amakholori amaningi. Bona okuningi mayelana nokuthi kusebenza kanjani ukushisa ama-khalori amaningi kunokuhamba .
Uma umgomo wakho oyinhloko ukulahlekelwa isisindo, kungaba ngcono ekuhambeni ijubane elilinganiselwe, lapho ungabe uphefumula khona kancane kepha ungabi nobunzima bokuqhuba ingxoxo. Izinga elilinganiselwe linikeza isikhathi somzimba ukukhulula nokushisa ushukela ogciniwe kanye namafutha, kunokuba ushintshe ekutheni u-anaerobic metabolism futhi uvutha ishukela nesisindo kuphela. Okuningi: Ukuhamba ku-Fat Burning Zone
Ingabe Ukulungele Ukuhamba Ngokushesha?
- Indlela Yokuhamba Ngokushesha : Sebenzisa lawa macebiso ekuthumeni, ukunyakaza kwesandla nokuhamba ngezinyawo ukuthuthukisa isivinini sakho sokuhamba.
- I-Racewalk : Sebenzisa isenzo se-Olympic racewalk ukuze uthole isivinini esikhulu sokuhamba.