Izinyathelo zakho ngamakhilomitha ngayinye zixhomeke ekudekeleni kwakho
Umuntu ovamile uthatha izinyathelo eziphakathi kuka-2,000 no-2 500 ukuhamba ngamakhilomitha njengoba kubalwa i- pedometer noma ibhande lokuzivocavoca. Izinyathelo zokugijima zinezinga elide elide futhi ungathatha izinyathelo eziphakathi kuka-1,400 no-1,700 ngamhilomitha. Izitebhisi ezingu-10 000 zilingana namamayela angu-4 kuya kwangu-5. Kodwa inamba yezinyathelo nge-mile ngayinye ihluka kusuka komuntu kuya komuntu futhi incike ekutheni ubude bakho bude.
Ukulinganisa ubude bakho obude kuzokunika inamba enembile kakhulu ngezinyathelo zakho zomuntu ngamunye. Ubude bakho obude ibanga lisuka ekutheni isithende sokuphrinta kwesinye unyawo kuya kokuphrinta kwesithende senye inyawo. Lona ibanga elihambele phambili ngomlenze owodwa. Ubude bakho obude buhlukahluka kuye ngokuthi ngabe uhamba noma ugijima, nokuthi ngabe usezintabeni noma emigwaqweni embi, noma uwela emigwaqweni uqala futhi uyeka.
Uma wazi ubude bakho obude, izinyathelo zakho ngamayile ngayinye zizoba:
- U-5,280 uhlukaniswe ubude bakho obude ezinyaweni.
- Amaphesenti angu-63,360 ahlukaniswe ubude bakho obude ngamasentimitha.
Bona imithetho eminingi yezithupha nezindlela zokulinganisa izinyathelo zakho ezijwayelekile nge-mile.
Izinyathelo ezijwayelekile nge Mile Walking and Running
Ukuze kube nokubusa okusheshayo kwesithupha, isifundo sokucwaninga sithole lezi zinyathelo ezilinganiselwa ku-mile ngokuhamba nokugijima ngesivinini:
- Ukuhamba ngamaminithi angu-20 ngehora (3 amamayela ngehora): izinyathelo ezingu-2,250 ngeyhilomitha ngayinye
- Ukuhamba imizuzu engu-15 ngehora (amayela angu-4 ngehora): izinyathelo ezingu-1,950 ngeyhilomitha ngayinye
- Ukugijima ngamaminithi angu-12 ngehora (amayela angu-5 ngehora): izinyathelo ezingu-1,950 ngeyhilomitha ngayinye
- Ukugijima ngamaminithi angu-10 ngehora (ngamamayela angu-6 ngehora): izinyathelo ezingu-1,700 ngehora ngalinye
- Ukugijima ngamaminithi angu-8 ngehora (7.5 miles ngehora): izinyathelo ezingu-1 400 ngehora ngalinye
Ukusebenzisa lezi zilinganiso, nansi ukuthi ungase uhambe kangakanani usebenzisa ama-totals wesinyathelo.
Izinyathelo | Hamba | Ukuhamba Okumnyama / Ukugijima | Qalisa | Qalisa Ngokushesha |
1,000 | Amamitha angu-0.4 | 0.5 miles | Amamitha angu-0.6 | 0.7 miles |
2,000 | 0.9 | 1.0 | 1.2 | 1.4 |
3,000 | 1.3 | 1.5 | 1.8 | 2.1 |
4,000 | 1.8 | 2.1 | 2.4 | 2.9 |
5,000 | 2.2 | 2.6 | 2.9 | 3.6 |
6,000 | 2.7 | 3.1 | 3.5 | 4.3 |
7,000 | 3.1 | 3.6 | 4.1 | 5.0 |
8,000 | 3.6 | 4.1 | 4.7 | 5.7 |
9,000 | 4.0 | 4.6 | 5.3 | 6.4 |
10,000 | 4.4 | 5.1 | 5.9 | 7.1 |
12,000 | 5.3 | 6.2 | 7.1 | 8.6 |
15,000 | 6.7 | 7.7 | 8.8 | 10.7 |
20,000 | 8.9 | 10.3 | 11.8 | 14.3 |
25,000 | 11.1 | 12.8 | 14.7 | 17.9 |
30,000 | 13.3 | 15.4 | 17.6 | 21.4 |
40,000 | 17.8 | 20.5 | 23.5 | 28.6 |
Izinyathelo nge-Mile ezilinganiselwe ukuphakama
Ukulinganisa okucatshangwa kabanzi ngamaphesenti ama-42 okuphakama, nakuba ucwaningo oluqhubekayo lubonisa ukuthi isilinganiso sinembile kuphela. Ama-pedometers amaningi asebenzisa lezi zilinganiso futhi acele ubude bakho ngesikhathi sokusetha. Ukulinganisa okunzima kwezinyathelo ngehora elilodwa ngokuya kwesilinganiso sokuphakama kuya phezulu:
| Ukuphakama | Izinyathelo nge-Mile |
| 4 amasentimitha angu-10 | Izinyathelo ezingu-2,601 |
| 4 amamitha angu-11 ububanzi | Izinyathelo ezingu-2,557 |
| 5 izinyawo ngisho | Izinyathelo ezingu-2 514 |
| Amamitha angu-5 intshi | Izinyathelo ezingu-2 473 |
| Amamitha angu-5 amayintshi amabili | Izinyathelo ezingu-2,433 |
| Amamitha angu-5 amasentimitha amathathu | Izinyathelo ezingu-2,395 |
| Amamitha ama-4 amayintshi | Izinyathelo ezingu-2,357 |
| Amamitha angu-5 ububanzi | Izinyathelo ezingu-2,321 |
| Amamitha angu-6 amayintshi ayisithupha | Izinyathelo ezingu-2,286 |
| Amamitha angu-5 ama-7 | Izinyathelo ezingu-2 252 |
| 5 amamitha angu-8 ububanzi | Izinyathelo ezingu-2,218 |
| 5 amasentimitha angu-9 | Izinyathelo ezingu-2,186 |
| 5 amasentimitha angu-10 | Izinyathelo ezingu-2,155 |
| 5 amamitha angu-11 ububanzi | Izinyathelo ezingu-2,125 |
| 6 izinyawo ngisho | Izinyathelo ezingu-2,095 |
| 6 amamitha angu-1 intshi | Izinyathelo ezingu-2,067 |
| Amamitha angu-6 amasentimitha amabili | Izinyathelo ezingu-2,039 |
| 6 izinyawo ezintathu | Izinyathelo ezingu-2,011 |
| Amamitha angu-6 amasentimitha amane | Izinyathelo ezingu-1,985 |
Indlela Yokulinganisa Izinyathelo Zakho Nge-Mile
Indlela engcono kakhulu yokuthola izinyathelo zakho ezilinganiselwe ngehora ngalinye ukuyibala ngaphezu kwenkambo eyaziwayo, izikhathi eziningana, futhi uthole isilinganiso sakho siqu. Ungasebenzisa i -pedometer yokubala izinyathelo noma umsebenzi we-pedometer wefoni yakho ephathekayo ukuze ubale izinyathelo zakho, noma ungawabala ekhanda lakho.
- Ithrekhi: Ukuze uthole i-mile elilinganiselwe, ungasebenzisa ithrekhi yesimiso sesigamu-mile esikoleni sendawo. Kungadingeka ukuthi ubuze umqeqeshi ukuqinisekisa ukuthi ithrekhi yamamitha angu-1 (amamitha angu-1,320) kunokuba ithrekhi yamamitha angu-400 (amamitha angu-1,30). Hamba ngendlela yangaphakathi kuphela. Bala izinyathelo zakho. Kungcono ukuhamba nxazonke izikhathi ezine ukuze uthole i-mile eligcwele ithrekhi yekota, ngakho-ke ngeke udinga ukwenza izibalo. Ngokuba ithrekhi yamamitha angu-400, hamba nxazonke izikhathi ezine uphinde ukwandise izinyathelo zakho ngo-1.009.
- Inkundla yebhola : Inkundla yebhola ibanga elingamamitha angu-300 ukusuka emgqeni wegoli ukuya emgqeni wegoli Bala izinyathelo zakho lapho uhamba noma ugijimela ngendlela oyijwayele ukusukela kumugqa wamagoli ukuya kumugqa wamagoli. Hlanganisa izinyathelo zakho ngu-17.6 ukuze uthole izinyathelo zakho ngamamayela.
- Uhlelo lokusebenza: Ungasebenzisa uhlelo lokusebenza lweselula olufana ne-MapMyWalk oluzobala izinyathelo zakho bese ulinganisa i-mele nge-GPS yefoni yakho ngesikhathi esifanayo. Noma kunjalo, ibanga elingamayela lingasuswa ngamaphesenti angu-10 besebenzisa i-GPS. Ukuze uthole ukunemba okungcono, khetha indawo ozohamba ngayo endaweni evulekile ngombono ocacile wesibhakabhaka futhi akukho ukuguquka noma ukujika. Izimpawu ze-GPS zihamba phakathi kwefoni yakho nama-satellite amaningi ku-orbit. Bangakwazi ukudideka yizakhiwo, izihlahla, nezintaba, okuholela ekulinganiseni kwebanga elincane.
- I-Mile Esilinganiselwe: Enye indlela ukusebenzisa i- intanethi ye-mapping site ukuze ubalameze inkambo ye-mile endaweni yangakini, bese uyihamba nge-pedometer noma uhlelo lokusebenza le-pedometer. Kuwukuhlakanipha ukukhetha inkambo eqondile ngaphandle kokujika nokujika ukuze uthole ukunemba okungcono kakhulu.
Izinyathelo nge-Mile Kusukela ku-Stride Length
Ama-pedometers amaningi acela ukuthi ufaka ubude bakho obude ngesikhathi sokusetha ukuze ubale ibanga ngokususelwa ekubaleni kwakho kwesinyathelo. Okuvamile ukuthi uzobona kuhlu ezindaweni eziningi ngamamitha angu-2,5 (0.67 wamamitha) wabesifazane namamitha angu-2,562 ngamadoda, kodwa kuxhomeke kakhulu ekuphakameni. Izinyathelo ngamakhilomitha angaba yizinkulungwane ezingu-5,280 ezihlukaniswe ubude bakho obude ezinyaweni. I-pedometer ithatha inombolo oyifakile njengobude obude futhi uhlukanisa amakhilomitha ngaleyo nombolo ukuze ubale ibanga ohambe ngalo.
Ukuze ulinganise ubude bakho obude, ungasebenzisa izindlela ezihlukahlukene ezifana nokuhamba enkundleni yebhola (izinyawo ezingu-300) bese usebenzisa lezi zilinganiso:
- Ukubala okungu-300 / isinyathelo = ukulinganisa ubude ezinyaweni
- 3600 / isamba sokubala = ubude obude ngamasentimitha
Ukulungisa i-Pedometer yakho ne-Fitness Band Distance
Uma uthola ukuthi i-pedometer yakho ikutshela ukuthi usuhambe ngaphezu kweyhilomitha engamamitha alinganisiwe, bese ukwandisa ubude bokuhamba obuhlelwe ku-pedometer.
Uma ikutshela ukuthi uye ngaphasi kwemayela emitha elilinganiselwe, bese unciphisa ubude bakho obude obuhlelwe ku-pedometer.
Amaqembu we-Fitbit yokuzivocavoca kanye nama-pedometers , ungalungisa ubude bakho obude ngokusebenza komsebenzi wephrofayli kudeshibhodi enthanethi. Kuhlelo lokusebenza lwe-Fitbit, lingasethwa ku-Akhawunti, Izilungiselelo Eziphambili, imenyu yokudelela. Ungabeka ubude obuhlukile bokuhamba nokuhamba okuhambayo.
Abathrekhi bokuzikhandla owagqoka esikhwameni sakho kungenzeka ukubala ukuphakama kwesandla kunezinyathelo. Funda imiyalo ukuze ubone ukuthi ungabeka kanjani ukuzwela kwayo, ngakho-ke akuyona izinyathelo ezingaphezu kokubala. Ucwaningo luthi ukugqoka esihlalweni sakho esingenalutho kungcono ngokunemba. Isibonelo, uma unesandla esifanele, yigqoke ngakwesokunxele sakho.
Izinyathelo zakho nge-mile ngayinye ngeke zilungile uma ugqoke umkhondo we-fitness-based based tracking uma ungasebenzisi ukunyakaza kwesandla, njengokuthi ubambelele ezithombeni zesitimela noma ushukumise umthambeli womntwana. Kungase kube okungalungile uma usebenzisa izigxobo zokuhamba futhi ungadlulisi izingodo zonke izinyathelo.
Izwi elivela
Ukwazi ukuthi zingaki izinyathelo ezijwayelekile ngamamayela, ungaqala ukucabanga ukuthi udinge kangakanani ukuhamba ukuze ungene izinyathelo ezingu-10,000 ngosuku ngosuku lwe-pedometer. Isebenza futhi ngokuphambene. Amakhilomitha angase angabonakali isikhathi eside uma ubona ukuthi ungaphi ukuphatha ngesikhathi sokusebenza kwakho kwansuku zonke. Gcina ukuhamba futhi uzokwenza kube ngumgomo wakho wansuku zonke.
> Imithombo:
> Barreira TV, Rowe DA, Kang M. "Izilinganiso zokuhamba nokugijima ezilwaneni ezincane ezinempilo," i- International Journal of Exercise Science. I-Vol. 3 (2010) Iss. 1.
> Bassett DR, Toth LP, Lamunion SR, iCrouter SE. Isinyathelo Ukubala: Ukubuyekezwa kokucabangela kokulinganisa kanye nezicelo ezihlobene nezeMpilo. Imithi yezemidlalo . 2016; 47 (7): 1303-1315.
> Hoeger WK, Bond L, Ransdell L, Shimon JM, Merugu S. "I-One Step Step Bala Izinyathelo Zokuhamba Nokugijima" I-ACSM's Health & Fitness Journal, uJanuwari / Februwari 2008, Umq. 12, No. 1.