Isikhathi sokuzivocavoca sinquma ngaphezu kwezinyathelo eziyishumi
Isinyathelo sakho sokubala ku- Fitbit yakho yikhombisi eyodwa osebenzayo, kodwa ukulinganisa kwamaminithi okusebenzayo kukutshela ukuthi uthola okwanele uhlobo lomsebenzi olulungile ukunciphisa izingozi zakho zempilo nokwakha ukufaneleka . Kungakhathaliseki ukuthi usebenzise i-Fitbit noma omunye umqapha womsebenzi obhalisa imizuzu esebenzayo, yisikhathi sokunaka lowo muntu futhi wenze kube yingxenye yomgomo wakho womsebenzi wansuku zonke.
Zingaki Amaminithi Asebenzayo Owadingayo
I-Fitbit inomgomo ozenzakalelayo wamaminithi angu-30 asebenzayo ngosuku. Ungasetha leyo njongo ukuba ibe ephakeme noma ephansi. Inhloso isekelwe ezinconyweni ezivela kumaCenter for Control and Prevention (CDC) ngenani lokuzivocavoca eyaziwa ukunciphisa izingozi zempilo.
Imizuzu esebenzayo ibhaliswe uma uhlangabezana nemigomo ye-CDC yokuzivocavoca ngamandla okulinganisela. I-CDC ingenye yeziphathimandla eziningi zezempilo ezithi udinga okungenani imizuzu engu-150 yokuzivocavoca umzimba noma imizuzu engu-75 yokuzivocavoca ngamandla ngesonto. Le mizuzu yokuzivocavoca idinga ukufezwa ngamaphuzu okungenani amaminithi ayishumi futhi kufanele isakazeke ngesonto lonke.
Okungcono kakhulu, ngamaminithi angu-300 okulinganisela noma imizuzu engu-150 yokuzivocavoca ngamandla okuboniswa ukuthi kunezinzuzo ezengeziwe zezempilo. Uma ulahlekelwe isisindo ngempumelelo, i-CDC ibonisa ukuthi abantu abayigcina ngokuvamile bangena amaminithi angu-60 kuya kwangu-90 ngosuku lomsebenzi womzimba wokulinganisela.
Yiziphi ama-Fitbit Active Minutes Mean
Ukulinganisa imizuzu esebenzayo kukutshela uma ususebenzise okungenani amaminithi angu-10 kumsebenzi ovutha amakholori amaningi kathathu njengoba wenza ngokuphumula. Uma uphumule, izilinganiso zakho ze- metabolic (MET) zilingana 1. I-Fitbit isebenzisa izinga le-3 MET noma eliphakeme ukukhombisa ukuvivinya umzimba okulinganiselayo.
Ezingeni le-3 le-MET, uzobe uhamba ngokusheshisa noma uhlanganyela kwezinye izivivinyo eziphakamisa izinga lakho lenhliziyo ngokwanele ukuze uphefumule ngokuphawulekayo kunzima kakhulu kunokujwayelekile. I-Fitbit isebenzisa nezinga le-6 MET ukuze libonise ukuvivinya umzimba ngamandla.
Ezinye iziqapheli zomsebenzi ezifana ne-Apple Watch nazo zithola futhi zilandele imizuzu yokusebenza noma imizuzu esebenzayo. Bangase bahluke ekuchazeni kwabo kanye namagama abo. Isibonelo, i-Garmin isebenzisa amaminithi we-term intensity. Abanye abahloli bokufaneleka, njengamamodeli we-Polar, bakunike izilinganiso ezihlukene zamaminithi okulinganisela okunamandla kanye nemizuzu enamandla kakhulu.
Ukuzivocavoca okunamandla kufaka ukuhamba okusheshayo, ukugijima okulula, umqeqeshi we-elliptical, ukubhukuda okuphuthumayo, ukuvivinya amanzi, ukuhamba ngebhayisikili ngaphansi kwe-10 mph, ibhola le-ballroom noma ukudansa komgqa, kanye nokulima. Ukuzivocavoca okunamandla kuhlanganisa ukugijima, ukuhamba ekukhuphukeni, ukuhamba ngebhayisikili okungaphezu kuka-10 mph, ukubhukuda ngokushesha, ukubhukuda kwendlovu, ukudansa okusheshayo noma kwe-aerobic, ezemidlalo ngokusebenza okuningi (njengebhola, i-hockey, basketball, i-tennis singenayo), kanye nokulimala okunzima.
Ukulinganisa Amaminithi Asebenzayo
Ama-Fitbits namanye ama-monitor and pedometers asebenza phambili angakwazi ukuqonda nje izinyathelo ozithathayo kodwa futhi ne-cadence yakho ukutshela ukuthi uhambela ngokushesha yini kunokuhamba okulula okuhambayo.
I-American College of Sports Medicine iphawula ukuthi i-cadence yezinyathelo ezingu-100 ngomzuzu kuyisibonakaliso esihle sokuthi uthola ijubane elikhulu lokuhamba futhi uthola ukuzivocavoca okukhulu.
Ngeke ubhalise imizuzu esebenzayo uze uhambe ngesivinini esisheshayo. Lokhu kulinganiselwa kuwe ngokuhlelwa kwe-Fitbit. Iqaphela ukuthi i-cadence ethile ibonisa ukuthi uyazikhandla ngokwanele ngokulinganisela noma ngaphezulu.
Amanye amamodeli nawo anesisindo senhliziyo esekelwe ngesibindi futhi asebenzisa leso silinganiso ukuze anqume ukuthi ukhona yini isilinganiso senhliziyo esidinga ukuvivinya umzimba ngamandla.
Lokhu kungalungile kunokwedlula i-cadence uma ufeza ukuzama okulinganiselayo kancane kancane. Uma uhamba ngokukhuphuka noma usebenzisa ukugxila kwisitebhisi sokugaya ukudla kungenzeka ukuthi izinga lakho lenhliziyo liphakanyiswa ngisho nokuhamba kancane.
Abanye abaqapha umsebenzi we-Fitbit bazitholela ngokuzenzakalelayo izinhlobo ezahlukene zokuzivocavoca futhi banikeze amazinga we-MET ngokufanele. Isici se-SmartTrack sithola umehluko phakathi kokuhamba, ukugijima, ukuhamba ngebhayisikili yangaphandle, i-elliptical, nokubhukuda. Idivayisi izobhalisa ukuqeqeshwa kulezo zigaba.
Ungabhala futhi iseshini yokuzivocavoca ngesandla nge-"Track Exercise" umsebenzi kuhlelo lokusebenza lwe-Fitbit noma ideshibhodi e-intanethi. Uma ihlangabezana nezidingo, amaminithi azokwengezwa kumaminithi asebenzayo amaminithi. Lokhu kuyasiza emisebenzini engaqapheli izinyathelo, njengokusebenzisa umqeqeshi we-elliptical noma ngebhayisikili.
Lapho izinyathelo ezingu-10 000 ngosuku zingenele
Ukufinyelela nje umgomo wezinyathelo ezingu-10,000 ngosuku awuqinisekisi ukuthi wenze amaminithi angu-10 aqhubekayo wokuvivinya umzimba ngamandla. Ungase uhambe kancane kancane emini kodwa ngaso sonke isikhathi ngezinga elilula elingakhulisi izinga lakho lenhliziyo ngokwanele. Ngenkathi usuke ungasondeli, awutholi izinzuzo zokuzivocavoca ezingeni eliboniswe ukunciphisa izingozi zakho zempilo.
Yingakho kuhle ukuhlola isilinganiso sakho semaminithi esebenzayo. Mhlawumbe uhamba ngendlela elula. Noma, kungenzeka ukuthi uhamba ngokukhawuleza, kodwa uhamba kancane ngaphambi kokuba ufike kumaminithi angu-10 aqhubekayo. Lokho kuzoholela ekulahlekeleni lawo mizuzu esebenzayo.
Uma usebenzisa i-pedometer noma umshini wokusebenza ongabhalisi imizuzu esebenzayo, kuzodingeka ube nokuzikhandla ngokwengeziwe ekuqopheni amaseshini wakho wokuzivocavoca futhi uqinisekise ukuthi usezingeni lenhliziyo noma ijubane okufanele libalwe njengemizuzu esebenzayo.
Ukuhlola Amaminithi Asebenzayo Igrafu
Ukuze ubone ukuthi uhlangabezane nomhlahlandlela wamaminithi angu-30 asebenzayo ngosuku, ungabuyekeza izinsuku ezedlule, amasonto, nezinyanga ekusebenziseni izinhlelo zokusebenza eziningi zokuqapha noma ama-dashboards e-intanethi. Lokhu kungakusiza ukubona intuthuko oyenzile futhi kukugqugquzele ukwenza umgomo njalo.
Ukubona uma uthola imizuzu esebenzayo ye-Fitbit, ungathepha kumaminithi asebenzayo tile kuhlelo lokusebenza noma ukhethe kudeshibhodi enthanethi. Bese uthepha ngosuku ukuze ubone igrafu lapho imizuzu esebenzayo ibhalisiwe njalo njalo imizuzu engu-15 yosuku. Ungabuyekeza izinsuku ezedlule, amasonto, izinyanga, i-quarters, neminyaka.
Ezinye iziqapheli zomsebenzi, njengezithombe ze-Polar, zibonisa ukuthi uzuze amandla okulinganisela noma amandla amakhulu phakathi nemizuzu yakho esebenzayo. Lokhu kukuvumela ukuba ufinyelele umgomo wakho wokuzivocavoca ngemizuzu embalwa uma wenza okuthile ngokuqina okukhulu. Umbala we-Jawbone umbala uthayipha imizuzu yakho esebenzayo ukuze ubonise amandla abo.
Izinzuzo Zokufinyelela Amaminithi Asebenzayo Injongo
Ngokufeza umgomo wakho wamaminithi osebenzayo wamasonto onke, i- CDC ibonisa izinzuzo eziningi zezempilo.
- Uzothola kakhulu ingozi yakho yesifo senhliziyo. Ungase futhi uthuthukise ukucindezeleka kwegazi kanye namazinga e-cholesterol.
- Uzonciphisa ingozi ye-syndrome ye-metabolic futhi uthuthukise isifo sikashukela sohlobo lwe-2. Uma unesifo sikashukela sohlobo lwesibili, ungase uthuthukise ukulawulwa kweshukela egazini lakho.
- Ukunciphisa ingozi yomdlavuza wekoloni nomdlavuza webele futhi ucwaningo lubonisa ukuthi unganciphisa ingozi yomdlavuza we-endometrial kanye nomdlavuza wamaphaphu. Ukuzivocavoca futhi kusiza abasindile bomdlavuza babe nemfanelo engcono yokuphila.
- Uma une-arthritis emajoyini akho, ukuzivocavoca phansi okunamandla-okunamandla kuleli zinga kuzokusiza ukuthi ugcine umsebenzi futhi uphathe ubuhlungu.
- Ungathuthukisa imizwa yakho, unciphise ingozi yokucindezeleka, futhi ulale kangcono.
- Ukwandisa amathuba akho okuphila isikhathi eside.
Izwi elivela
Ukuthola noma yikuphi umthamo wokusebenza ngokomzimba kunenzuzo, uma nje ukunciphisa isikhathi osichitha uhlezi futhi ungasebenzi. Ukucwaninga kusikisela ukuthi nawe udinga ukuphula izikhathi zokuhlala ukunciphisa izingozi zakho zezempilo. Kodwa uzothola izinzuzo ezengeziwe zezempilo ukuthi uphinde ufeze umgomo wamaminithi osebenzayo.
Zama ukuthola okungenani imizuzu engu-10 yomsebenzi okwenza uphefumule kunzima futhi inhliziyo yakho iphethe. Lokhu kungaba ukuhamba okusheshayo ngesikhathi sokuphumula emsebenzini noma kwasemini. Yakha isikhathi sakho ngokusheshisa noma ukwandise izibhamu zakho ukuze uthole imizuzu engu-30 ngosuku noma ngaphezulu.
> Imithombo:
> Izinkombandlela zemiSebenzi yangempela yomsebenzi. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm.
> Garber CE, uBlissmer B, Deschenes MR, et al. Ukulinganisa kanye nekhwalithi yokuzivocavoca ekuthuthukiseni nasekulondolozeni i-Cardiorespiratory, i-Musculoskeletal, ne-Neuromotor Fitness kubonakala sengathi i-Healthy Adult. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (7): 1334-1359. i-doi: 10.1249 / mss.0b013e318213fefb.
> Ukuyivala. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/healthyweight/losing_weight/kugcinaitoff.html.
> Izinzuzo zomsebenzi womzimba. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.