Ukubikezela isikhathi sakho sokuqeda, i-Pace, ne-Distance
Isisindo sakho nesivinini singakusiza ukuthi ubone ukuthi kuzokuthatha isikhathi esingakanani ukuhamba noma ukugijima ibanga elithile. Ukuqhathanisa lezi zinombolo ngokuhamba kwesikhathi kungakusiza ukulandelela ukusebenza kwakho futhi ubone ukuthi imizamo yakho yokuzikhandla iyakhokha. Ungase futhi udinga ukwazi ijubane lakho lapho ubhalisa umcimbi noma uhlanga olufana ne- 5K , 10K , i- marathon noma i- marathon . Ungasebenzisa i-intanethi ye-intanethi nebanga lokubala noma wenze izibalo ngokwakho.
Ukuhamba nge-Pace Calculator
Ijubane lakho livezwe imizuzu ngamamayela noma imizuzu ngekhilomitha ngalinye. Lesi yisikhathi sokukuthatha ukuthi uhambe noma ugijime ibanga elilodwa noma ikhilomitha elilodwa. Abahleli bezinhlanga basebenzisa ijubane lakho ukuze bakunikeze ku- corral ekuqaleni nabanye abazogijima ngezinga elifanayo
Ukubala ijubane lakho, uzodinga ukwazi ibanga ohambe ngalo noma ugijime nesikhathi esakuthatha ngaso ukuba wenze njalo. Faka labo ku-calculator ukuze uthole ijubane lakho.
Ama-Equations ukwenza izibalo zakho :
- I-Pace = Isikhathi / Ubude
- Isikhathi / Ikhilomitha = Ijubane
Ijubane lingase lingabi inombolo ejikelezayo yamaminithi, lapho kwenzeka khona kuyodingeka uguqule izingxenyana zomzuzu ngemizuzwana. Ungakwenza lokhu ngokuphindaphinda ingxenyana yeminithi ngu-60. Isibonelo, imizuzu engu-0.5 = amasekhondi angu-30.
Izibonelo:
- Ukugijima ngamamayela angu-3 emaminithi angu-30 = 30 / 3.0 = 10:00 imizuzu ngayinye.
- Ukuhamba ngamamayela angu-3 emaminithi angu-45 = 45 / 3.0 = 15:00 imizuzu ngayinye.
- Ukugijima ngamakhilomitha angu-10 ngamamitha angu-60 = 60 / 6.2 = 9.68 imizuzu ngayinye. Kodwa udinga ukuguqula ingxenyana yeminithi ngemizuzwana. 0.68 imizuzu x 60 imizuzwana ngomzuzu = 41, ngakho ijubane lingu-9:41 imizuzu ngehora.
Ukuhamba nge-Speed Calculator
Isivinini sakho ukubalwa kwebanga ngokuhamba kwesikhathi, kuboniswe ngamamayela ngehora noma amakhilomitha ngehora. Uma unayo ijubane lakho, kulula ukuliguqula ukuze lijubane, mane nje uhlukanise ama-60 ngesivinini sakho.
- Isivinini = 60 / i-Pace
Ukubala isivinini sakho, uzodinga ukwazi ibanga ohamba ngalo noma ugijime nesikhathi esithatha ngaso ukuba wenze njalo.
Kulula futhi ukuguqula ijubane ukusheshisa.
Ukulinganisa Ukwenza Izibalo Wena
- Isivinini = Ibanga / Isikhathi
- Ubude / Isikhathi = Isivinini
Uma ungasebenzisi amahora aphelele ekubalweni, kungcono ukuguqula inombolo ibe ngamaminithi, bese ukwandisa umphumela ngamaminithi angu-60 ngehora ukuze uthole amamayela ngehora noma amakhilomitha ngehora.
Izibonelo:
- Ukugijima ngamamayela angu-6 ngehora eli-1 = 6/1 = 6 amahora ngehora
- Ukuhamba ngamamayela angu-6 emahoreni amabili = 6/2 = 3 amamayela ngehora
- Ukugijima i-marathon isigamu (13.1 miles) emaminithini angu-90 = 13/1 amamayela ahlukaniswe ngamaphesenti angu-90 x 60 = 8.73 ngehora.
Ishadi Nokusheshisa Izabelo Ezivamile
Ukuhamba | Isivinini | 5K | 10K | I-Half-Marathon | IMarathon |
6 | 10.0 | 0:19 | 0:37 | 1:19 | 2:37 |
7 | 8.6 | 0:22 | 0:43 | 1:32 | 3:03 |
8 | 7.5 | 0:25 | 0:50 | 1:45 | 3:30 |
9 | 6.7 | 0:28 | 0:56 | 1:58 | 3:56 |
10 | 6.0 | 0:31 | 1:02 | 2:11 | 4:22 |
11 | 5.5 | 0:34 | 1:08 | 2:24 | 4:48 |
12 | 5.0 | 0:37 | 1:14 | 2:37 | 5:14 |
13 | 4.6 | 0:40 | 1:21 | 2:50 | 5:41 |
14 | 4.3 | 0:43 | 1:27 | 3:03 | 6:07 |
15 | 4.0 | 0:47 | 1:33 | 3:17 | 6:33 |
16 | 3.8 | 0:50 | 1:39 | 3:30 | 6:59 |
17 | 3.5 | 0:53 | 1:45 | 3:43 | 7:25 |
18 | 3.3 | 0:56 | 1:52 | 3:56 | 7:52 |
19 | 3.2 | 0:59 | 1:58 | 4:09 | 8:28 |
20 | 3.0 | 1:02 | 2:04 | 4:22 | 8:44 |
25 | 2.4 | 1:18 | 2:35 | 5:28 | 10:55 |
Ungasebenzisa futhi lezi zincazelo:
- Ukugijima: Ukusheshisa ngaphezu kwe-5 mph noma ijubane ngaphezulu kwamaminithi angu-12 ngehora. Lokhu kuvivinya umzimba ngamandla.
- Ukuhamba okusheshayo noma ukugijima: Ukusheshisa 4 kuya ku-5 mph noma ijubane phakathi kwamaminithi angu-12 kuya kwangu-15 ngehora.
- Ukuhamba okusheshayo: Ukusheshisa phakathi kuka-3 no-4 mph noma ijubane phakathi kwamaminithi angu-16 no-20 ngehora ngalinye. Lokhu kuvivinya umzimba ngokulinganisela. Qaphela ukuthi izinhlanga eziningi ezigijima zinomkhawulo wesikhathi olingana namaminithi angu-16 ngezinga elilodwa lamayela.
- Ukuhamba okulula: Isivinini esingaphansi kwe-3 mph noma ijubane elikhulu kunamaminithi angama-20 ngehora. Lona umsebenzi wokukhanya okukhulu.
Ukusebenzisa izinhlelo zokusebenza kanye nokusebenza kwe-Fitness ukulinganisa isisindo sakho nejubane
Isibalo sokulinganisa kungaba isheke esihle ngalokho uhlelo lwakho lokusebenza lokuzivocavoca kwe-GPS noma i-GPS yokuzivocavoca impi yakho kukubonisa njengesivinini noma ijubane. Lokhu kungalungile futhi awufuni ukucabanga ukuthi uyashesha kunokuba ungubani ngempela. Isici esivamile esithinta ukungalungi sisezindaweni ezinezakhiwo, izihlahla noma amagquma ezivimbela isignali ye-satellite esetshenziselwa ukukala isikhundla sakho. Kungumqondo omuhle ukuhlola noma iyiphi idivayisi ngokumelene nokulinganisa ukuhamba kwakho noma ukugijima ngesivinini esikwaziyo usebenzisa i-timer.
Ukubala okubala
Uma wazi ijubane lakho nokuthi kungakanani isikhathi ozohamba noma osebenzayo, ungabala ukuthi kufanele uhambe kude kangakanani ngaleso sikhathi. Lokhu kungasiza uma unesilinganiso esithile sesikhathi sokuzivocavoca futhi ufuna ukubona ukuthi ungaphuma kangakanani ngaleso sikhathi. Ngezinye izikhathi uzodinga ukuguqula amabanga, lapho kungasiza khona ukwazi ukuthi ikhilomitha ngamakhilomitha angu-0.62 kanye namamayela ngamakhilomitha angu-1.61.
Ukubala ibanga uma wazi ijubane lakho nesikhathi sakho, faka ijubane lakho nesikhathi ku-calculator ukuze uthole ibanga ngamakhilomitha noma ngamamayela. Futhi, ukunemba kwalesi sibikezelo kuncike ekubeni nokuhamba okunembile. Ukuhamba kungemaminithi ngehora noma imizuzu ngekhilomitha (isikhathi / ibanga)
Ukulinganisa Ukwenza Izibalo Wena
- Ubude = Isikhathi / ijubane
- Ubude = Isivinini x Isikhathi
Qedela ukubalwa kwesikhathi
Ukwazi ukuthi kuzothatha isikhathi esingakanani ukuqedela ucezu olubalulekile lolwazi ngaphambi kokuba ubhalise umncintiswano. Abahambayo kanye nomgijimi ophuthumayo kumele baqede ngaphansi kwe-cutoff yesikhathi. Ungase futhi ufune ukuqhathanisa isikhathi sakho sokuqeda ngezinhlu zabawinile ukuze ubone ukuthi ungase ufanele yini ukuthola i-trophy yeqembu lakho lobudala.
Ukubala isikhathi sakho sokuqeda, uzodinga ukwazi ijubane lakho ngamaminithi ngamamayela noma amaminithi ngekhilomitha, kanye nebanga lesifundo. Faka labo ku-calculator.
Ukulinganisa Ukwenza Izibalo Wena
- Isikhathi sokuqeda = Ijubane x Ubude
- Qeda isikhathi = Isivinini / ibanga
Qinisekisa ukuthi uhlola ijubane lakho ngendlela engaphezu kweyodwa, njengoba isivinini se-GPS singase singabi ncamashi. Ukwenza i-mile esifike ngesikhathi noma ikhilomitha ehleliwe kungaba yindlela engcono yokuthola ijubane elinembile. Uma kungenjalo, isikhathi sakho sokuqeda siphinde sibe esingalungile.
Ukubikezela Isikhathi Esiphelile Semihlanga Ede
Ngenkathi ungakwazi ukuhamba isikhathi esingaphezu kwamamayela noma ikhilomitha bese usebenzisa lokho ukubikezela isikhathi sakho somjaho we-5K noma u-10K, cishe ngeke ukwazi ukugcina ijubane elifanayo phezu kwe-marathon noma i-marathon. Izindlela zokubikezela isikhathi sakho sokuqeda ziyahlukahluka.
Enye indlela ephakanyiswa nguDkt. John Robinson ukufaka imizuzwana engu-20 kuya ku-kilomita yakho njalo uma uhamba kabili ibanga lakho. Isibonelo, uma usuqedile i-marathon yesigamu, thola imizuzu yakho ejwayelekile ngamamayela bese ufaka amasekhondi angu-20 kuya kwalokho. Ukuze uthole isikhathi sakho sokuqeda i-marathon, uzobe ukwandisa imizuzu yakho ngamamitha angu-26.2. Umqeqeshi weMarathon uHal Higdon ukhombisa ukuphindaphinda isikhathi sakho sokuqeda amakhilomitha angu-10 ngo-5 ukuthola isikhathi sakho sokuqeda i-marathon.
Ingabe Udinga Ukusheshisa?
Uma ungajabuli ngemiphumela yesilinganiso sokubala, sebenzisa lezi zeluleko kanye nezifundo ukusheshisa. Ungafunda indlela yokuhamba ngokushesha usebenzisa ukuhleleka okungcono, ukuhamba kwesandla, nokuhamba ngesinyathelo ngasinye kusuka kwesithende kuya kwezwane nge-push-off eqinile. I -stylewalking isitayela se-Olympic isitayela esihle kakhulu esivela kumqeqeshi komuntu, kodwa uma ubeka isikhathi ekufundeni ungasheshe ubalekele abagijimi abaningi emicimbi yendawo. Abantu abaningi basebenzisa indlela yokuhamba / yokugijima emidlalweni ende, ukuhamba okuhambayo nokuhamba ngezikhathi ezithile. Lokhu kungakunikela ekupheleni komgqa ngokushesha futhi kuthuthukise impilo yakho. Uma ungumgijimi, ungafunda ukugijima ngokushesha : ngokusebenzisa inzuzo yakho, i-tempo isebenza njalo ngeviki, futhi isikhathi sokusebenza sisebenza ngokusebenza, nokuqeqeshwa kwezintaba.
> Umthombo:
> Ukulinganisa Ukusebenza Komzimba Ukuqina. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.