Ungayeki Izinyathelo
Kungakanani ukusiza ukuthatha izitebhisi kunokuba ugibele i-escalator noma i-elevator? Kungenzeka yini ukuthi izitebhisi ezimbalwa zinezinyathelo zansuku zonke zenza umehluko wokuzivocavoca nokukhuluphala? Nanka amanye amaqiniso angaki ama-kilojoule umuntu oyisisindo esingu-160 asebenzisa izitebhisi:
- Amakhilomitha angu-2 ngendiza eyodwa yezinyathelo ezingu-12, cishe amakholori angu-0.17 ngesinyathelo ngasinye agibele.
- Ama-kilojoule angu-5 ngomzuzu ohamba kancane phezulu. Lawa angama-kilojoule abengeke ashise ayema escalator noma ethatha i-elevator.
- Amakholori angu-11 ngomzuzu ukukhuphuka izitebhisi ngesivinini esisheshayo.
- Amakholori angu-11 ngomzuzu esitebhisini noma esiteji-treadmill
- Amakholori angu-19 ngomzuzu ogijima ngezinyathelo.
- Amakholori angu-4 ngomzuzu ehamba phansi ezitebhisini, okufana nokuhamba emhlabathini ophansi.
- I-1.6 kilojoule ngehora limile esecator noma e-elevator, ingxenye eyodwa kwezintathu zamakhalori asetshenziswe ngokuthatha izitebhisi ngokuhamba kancane.
- Ngaphezulu konyaka, ungase ulahlekelwe ngaphezulu kwamaphilenti uma isiguquko sakho sokuphila kuphela sithatha izitebhisi ngomzuzu ngosuku.
Ukukhuphuka kwe-Stair kunselele izinhlanzi ezingaphezu kokuhamba emhlabathini noma ukuma. Usebenzisa i-gluteus maximus ne-hamstrings yakho ukukhwela izitebhisi. Lezi zinhlanzi zandisa umlenze. Ukuze uzwe ithoni yakho, thatha izitebhisi. Abanye abalingisi bezintambo zokulinganisa imfanelo noma izitezi bakhuphuka futhi bazokuvuza ngamabheji nezintambo zokukhwela izitebhisi.
Ukunyuka kwe-stair kuyinto umsebenzi omuhle wokwakha ngosuku lwakho. Enye yezinyathelo ezincane eziphakanyisiwe kuHealthierUS.gov ukuthatha izitebhisi.
Ukuqeda izitebhisi ezivela ezindlini kunemigomo
Ngabantu asebekhulile, izindlu zendabuko eyodwa namakhaya anekamelo lokulala elisezingeni eliphezulu ziba zifiseleka kakhulu. Abantu bafuna ukuqeda izitebhisi ezimpilweni zabo. Uma unamadolo noma uqaqa i-osteoarthritis, cishe ugweme izitebhisi.
Ngaphandle kokuba unezinkinga ezihlangene, kuhle ukusekela izinsimba namalungu akho nsuku zonke.
Ukuhlala endlini enemigqa emibili njengendlela yokuzivocavoca eyakhelwe ngaphakathi. Umsebenzi onjengokuphatha izinto ezinyukayo izinyathelo zivutha okungaphezu kokuphindwe kabili ama-khalori njengokuthwala emhlabathini. Kodwa uma unezinkinga ezihlangene ungafuna ukugwema ukuthwala izinyathelo eziphezulu nezansi. Kuhle ukuthi ube negumbi lokuhlanza endaweni efanayo namagumbi okulala, nekhishi elilingana nelokufaka. Usengakwazi ukuthola izitebhisi uma ungathwali isisindo esiphezulu nangaphezulu.
Yini Eyokukwenza Uthathe Izitebhisi?
Ucwaningo oluningana luye lwabheka indlela engcono kakhulu yokugqugquzela abantu ukuba bathathe izitebhisi esikhundleni se-escalator noma i-elevator ezindaweni zokuthenga ezitolo nasezindaweni zokusebenza. Imilayezo esitebhisini sezitebhisi kwakuyindlela eyodwa eyatholakala ukuthi iyasebenza. Ngokuvamile, ukuba nomyalezo lapho abantu bengenza khona isinqumo sokuthatha izitebhisi ngokumelene ne-elevator noma i-escalator kuyasebenza.
Ukwenza Izitebhisi Ngokuhle
Izitebhisi zidinga ukuba zihleleke kahle, zingafihlekile futhi ziphawulwe kahle. Ingabe bazizwa benesizungu, indawo esabekayo, noma indawo ephephile, evamile, evame ukusetshenziswa njalo? Abaqambi, abakhiqizi kanye nokuphathwa kokwakha bonke banendima ekwenzeni izitebhisi ezihamba phambili ezinobungcweti ezisehhovisi, ezikoleni, ezibhedlela nasezakhiweni zikahulumeni.
Lokhu ukucatshangelwa komklamo osebenzayo. Ngesinye esiteji, kungase kuhlanjululwe kahle, sinokulawulwa kwesimo sezulu kancane, futhi kungakhulumi kahle. Akumangazi ukuthi abantu balinde nje i-elevator.
Izinyathelo Ezincane Zeza phezulu
Ukuthatha izitebhisi kuyisinyathelo esisodwa esincane. Udinga ukwengeza ezinye izinguquko ezincane ukuze usebenze ngokwengeziwe futhi udle ukudla okungcono ukuze uhlale uphelele futhi unempilo. Isinyathelo esikhulu kunazo zonke singakwazi ukufeza amazinga okuvivinya umzimba anikezelwe abantu abanempilo- imizuzu engama-30 ngelanga lokuzivocavoca okulinganiselayo, njengokuhamba okusheshayo, izinsuku ezinhlanu ngesonto, kanye namandla okusebenzisa izinsuku ezimbili ngesonto
Ukwengeza izitebhisi zokungena ekusebenzeni kwakho kokuhamba
Ukwengeza izitebhisi ekusebenzeni kwakho okuhambayo kuyindlela enhle yokwengeza izikhathi zokuzivocavoca okuningi.
Ukukhuphuka kwe-Stair kuzophakamisa izinga lakho lenhliziyo futhi kuzothatha ithoni yakho kanye neminyango yamathanga akho. Lezi zengezo ezinhle emsebenzini.
> Imithombo:
> Ainsworth BE, Haskell WL, uHerrmann SD, et al. 2011 Compendium of Physical Physical Medicine & Science in Sports & Exercise . 2011; 43 (8): 1575-1581. i-doi: 10.1249 / mss.0b013e31821ece12.
> Bellicha A, isiKieusseian A, iTataranni A, uCharreire H, Oppert JM. Ukusetshenziswa kwe-Stair ku-Worksites kanye nezilungiselelo zomphakathi - Ukubuyekezwa okuhlelekile kokusebenza nokuqinisekiswa kwangaphandle. Imithi Evikelayo . 2015 Jan; 70: 3-13. i-doi: 10.1016 / j.ypmed.2014.11.001.
> Mansi IA, Mansi N, Shaker H, Banks D. "Design Stair e-United States nokukhuluphala: Isidingo Sokushintsha." Southern Medical Journal , Juni 2009, 102: 6.