Ngokuqinisekile uzizwa sengathi uvutha amakholori amaningi uma uhamba noma ukhuphukela ekusebenzeni kwakho kokuhamba ngezinyawo. Kodwa mangaki amanye ama-khalori oshayo ngokuhamba ekukhuphukeni? Impendulo ivela emithonjeni emibili: izilinganiso zocwaningo zokulingana kwemithi, kanye nokulinganisa okusetshenziswa yi-American College of Sports Medicine.
Ukushisa Amakholori Angaphezulu Ukuhamba Uphika
Ukucwaninga ngezilinganiso zemetriki kusetshenziswa izilinganiso zangempela zamakhalori asetshenziswe ngabantu abahamba bekhuphuka emakhilomitha angu-3.5 ngehora nalabo abahamba emhlabathini ophansi, oqinile ngesivinini esifanayo.
Umehluko kwaba ukwanda kwama-calories okwenziwe ngamaphesenti angama-60 noma ngamakholori angu-48 ngamakhilomitha angama -150 umuntu ngamunye. Emhlabathini ophansi, lowo muntu wayezoshisa amakholori angu-80 ngeyhilomitha ngayinye. Lolu cwaningo lwamanani alinganayo we-metabolic (MET) lisetshenziselwa ukuhamba amashadi wekhalori kanye nabathengi abathile.
Indlela yesibili isebenzisa ama-equations kusukela "Umhlahlandlela Wemithombo Yezemidlalo Yama-American College of Sports for Guidelines for Testing Exercise and Prescription." Kubonisa:
- Kuwo wonke amaphesenti angu-1 ebangeni, ukwandisa ama-calories akho ashiswa ngamaphesenti angama-12 noma cishe ama-khalori angaphezu kwangu-10 ngeyhilomitha engama-150-umuntu.
- Ngesikhathi usufike ebangeni elingamaphesenti angu-10, ushisa ngaphezu kwamakhilogremu kabili ngehora ngalinye .
Yingakho ukuhamba ngezinyawo kuvame ukufakwa ohlwini lwababala bekhalori njengoba kuvutha amakholori amaningi ngaphezu kweyhilomitha kunokuhamba.
Hlanganisa ezintabeni naseTreadmills
Inani lokukhokha lenza umehluko omkhulu. Akuzona zonke izintaba ezifanayo, zinezinhlobo ezahlukene (amaphesenti amamaki).
Esikhathini sokunyathelisa, ungasetha ngokunembile ukulinganisa kwakho ngamaphesenti angu-1, amaphesenti angu-2, njll. Uma uhamba ngaphandle, kudingeka usebenzise ithuluzi elinjengeMapMyWalk.com ukuze udwebe ukuhamba kwakho ubone ukuthi yikuphi ukwehlisa. Ukwehla kwamaphesenti angu-5 yi-huffer-puffer yangempela.
Okuhambayo Kumele Kuze Kwenqeni
Ngaphandle kokuthi ukhona esitokisini, lokho okukhuphukayo kufanele kwehle.
Ulahlekelwa yiyo yonke ikhalori eyengeziwe ngoba usuke wehla ukuhamba ngezinyawo zakho?
Cha, ucwaningo lwe-MET lubonisa ukuthi uma uhamba phansi ushisa amaphesenti angu-6.6 amakhilogremu angamayela angaphezu kwamamayela kunokuhamba emhlabathini ophansi. Lokhu kusho ukushisa amakhilogremu amahlanu angamayela angamamayela angu-150. Ngokubanzi, ngokungeza ukuhamba okuhamba ngamamitha angu-1 okuhamba ngezinyawo okulandelwa ukuhamba okuhamba ngamamitha angu-1, lowo muntu uzoshisa amakholori angama-43 kunokuba abehamba ngezinyawo ngamamayela angu-2.
Ungathembela Ukubonisa Khalori?
Ingabe ungathembela ngempela amakholori ukubonisa kwakho okushicilelwe phansi noma labo ababalwe ebhenjini lakho lokuzivocavoca noma umshini wokulinganiswa kwenhliziyo? Izinombolo cishe azifani. Kungaba nzima ukwazi ukuthi yiyiphi, uma ikhona, ingabe ilungile. Kuzo zonke izimo, ukubeka isisindo esinembile kuhlelo lokusebenza noma ukubonisa kuzokusiza ukubala kahle.
Amanye ama-fitness bands kanye nama-smartwatches asebenzisa isilinganiso senhliziyo yakho kanye ne-altimeter ukuze wazi uma ukhuphuka. Bangasebenzisa lokhu ukucubungula ukulinganiswa kwekhalori. Abanye abanayo le mi sebenzi futhi bangakwazi uma ukhuphuka noma wehla. I-rollreader iyayazi ukukhokha futhi kufanele uthembele ukuthi inikeza leyo datha kusibonisi sekhalori.
Ukungeza i-Hills kuya ekusebenzeni kwakho kokuhamba
Ungase ube namagquma endleleni yakho evamile yokuhamba noma usebenzise ukuhamba ekusebenzeni kwakho kokuhamba ngezinyawo .
Kodwa ingabe usebenzisa ifomu elihle, ukuhleleka, namasu?
- Indlela Yokuhamba Uhamba : Sebenzisa le nqubo kulabo abakhuphukayo. Nciphisa izinyathelo zakho bese uzama ukulondoloza ijubane elifanayo. Ungaphakamisi amadolo akho phezulu. Gcina isifuba sakho emaceleni akho ngaphandle kokugxila ngokweqile noma phambili noma emuva.
- Indlela Yokuhamba Ekukhuphukeni : Ukuhamba ekwehleni kungabeka ukuguqa ngamadolo akho, njengoba labo abanezinkinga zamadolo kungenzeka sebevele bezwa. Funda amasu amhle ukusiza ukuvikela amadolo akho ekukhuphukeni.
- I-Treadmill Hill Workouts : Thuthukisa amandla akho futhi wenze izikhathi ezithandweni zokuhamba ngezinyawo usebenzisa amagquma. Awudingi ukusheshisa ukuphakamisa izinga lenhliziyo yakho.
> Imithombo:
> Ainsworth BE, Haskell WL, uHerrmann SD, et al. 2011 Compendium of Physical Activities. Imithi & Isayensi Yezemidlalo Nokuzivocavoca. 2011; 43 (8): 1575-1581. i-doi: 10.1249 / mss.0b013e31821ece12.
> Swain DP, CA Brawner. Umqulu Wezinsiza Zama-ACSM wezinkombandlela zokuhlola nokuvivinya umzimba . I-Philadelphia: I-Wolters Kluwer Health / Lippincott Williams & Wilkins; 2014.