Ukuthola Inombolo Efanele Yenhloso Yakho Ye-Pedometer
Ingabe izinyathelo ezingu-10 ngosuku ngosuku nenombolo efanele ukuyibeka njengezinhloso zakho zansuku zonke? Ungase uzibuze ukuthi leliphi inombolo livela kuphi nokuthi ngabe umgomo omuhle kubantu abaningi. Ingabe kubonisa ngempela ukuthi uthola ukuzivocavoca ngokwanele ukuze uthole impilo, ukunciphisa izingozi zempilo, nokusekela ukulahleka kwesisindo?
Kungani Izinyathelo Zika-10,000 Zenza Inombolo Yomlingo?
Umgomo wezinyathelo ezingu-10 000 ngosuku wadalwa njengendlela yokukhuthazwa yinkampani ye-pedometer eJapane ngawo-1960 futhi yathandwa njengoba yamukelwa amaqembu okuhamba.
Inombolo yayingeke isekelwe ocwaningweni-yavele izwakala kahle.
Ngesikhathi umgomo wezinyathelo ezingu-10,000 ngosuku usungulwa, abacwaningi badlala ukudoba futhi bathola ukuthi kwakuyisibonakaliso esihle ukuthi uthola khona eduze nesilinganiso esinconywayo sokusebenza komzimba phakathi nosuku ngalunye ukunciphisa izingozi zempilo. Manje, izinhlelo zokusebenza eziningi zokuqapha nezokuhamba nge-pedometer zisebenzisa njengemgomo ojwayelekile.
Ingabe Izinyathelo Zingu-10,000 Zanele noma Ziningi?
Ama-pedometers amaningi kakhulu futhi abathrekhi bemisebenzi nabo bahlola ukuthi izinyathelo ozithathayo ziyashesha ngokwanele ukuhlangabezana nesilinganiso somsebenzi wokuzivocavoca ngamandla . Isibonelo, i-Fitbit ibiza le mizuzu yokusebenza esebenzayo . Zihlanganisa umgomo wansuku zonke wamaminithi angu-30 alo msebenzi othuthukisiwe, okunconywa ukunciphisa izingozi zempilo. Uma izinyathelo ezingu-3,000 ozithatha nsuku zonke zihamba ngezinga lika-100 ngomzuzu okungenani imizuzu engu-10, uzohlangabezana nalo mgomo.
Ngisho nokwanda okuncane ezinyathelweni ngosuku ngaphandle kokusebenza kungenza umehluko empilweni.
Izinombolo ezincane njengezinyathelo ezingu-6,000 ngosuku ziboniswa ukuthi zihlobaniswe nesilinganiso sokufa esiphansi emadodeni. Kodwa izinyathelo ezingu-10,000 zingaba inselele kakhulu kubantu asebekhulile, abahlala emakhaya , noma abanezifo ezingelapheki.
Uma ukulahlekelwa isisindo noma ukuvimbela ukuzuza kwesisindo ukukhathazeka kwakho okuphezulu, ungase udinge umsebenzi omningi wokuzivocavoca umzimba, okungenani amaminithi angu-60 kuya kwangu-90 izinsuku eziningi zesonto, ngokwe-CDC.
Lokhu kuzosho ukukhuliswa okungeziwe ekutheni isinyathelo sakho sezinyathelo zezinye izinyathelo ezi-3,000 kuya ku-6,000 zenani elilinganiselwa ku- 15,000 izinyathelo ngosuku .
Ochwepheshe babheka izinyathelo ezingu-10 000 ngosuku njengezingcosana ezinganeni . Izingane zidinga imizuzu engama-60 ngosuku lomsebenzi wokuzivocavoca ngamandla, ngokuphindwe kabili kwalokho okudingekayo ngabantu abadala. Inombolo ephakanyisiwe yezinyathelo ze-pedometer ngosuku ngabantwana abaneminyaka engama-6 kuya ku-12 yi-12,000 yamantombazane nabangu-15 000 abafana.
Usebenza Kangakanani Ngokusekelwe Ezintweni Eziningi Ngosuku Uhamba?
UCatrine Tudor-Locke waseYunivesithi yaseMassachusetts uye wafunda ukuhamba nge- pedometer iminyaka eminingi. Ukucwaninga kwakhe kwakha lezi zigaba kubantu abadala abanempilo ngokusekelwe ezinyathelweni ngosuku abazingene ngazo.
- I-Sedentary Lifestyle Index : Ngaphansi kuka-5,000 izinyathelo ngosuku kuyinkomba yokungasebenzi futhi uhlezi kakhulu , okuphakamisa izingozi zezempilo.
- I-Low Active : izinyathelo ezingu-5 000 kuya ku-7 499 ngosuku zivamile emsebenzini wansuku zonke ngaphandle kwemidlalo nokuvivinya umzimba futhi kungase kuthathwe njengokusebenza okuphansi. I-American average iyahamba ngezinyawo ezingu-5,900 kuya ku-6 900 ngosuku , ibeka iningi esigabeni esiphansi esisebenzayo.
- Okuthile Okusebenzayo : izinyathelo ezingu-7 500 kuya ku-9999 ngosuku kungenzeka ukuthi zihlanganisa ukuvivinya umzimba noma ukuhamba (kanye / noma umsebenzi odinga ukuhamba okuningi) futhi kungase kuthathwe njengokuthi kusebenza.
- Ukusebenza : izinyathelo ezingu-10,000 ngosuku zibonisa iphuzu okufanele lisetshenziselwe ukuhlukanisa abantu njengabasebenza. Lokhu kwenza kube umgomo omuhle wansuku zonke kubantu abaphilile abafuna inkomba esheshayo abayitholayo emsebenzini wabo wansuku zonke.
- I-Highly Active : Abantu abathatha izinyathelo ezingaba ngu-12 500 / usuku kungenzeka ukuthi bahlukaniswe njengabantu abakhuthele kakhulu.
Ukwandisa Izinyathelo Zakho Zansuku zonke zokwengeza okulingana namaminithi angu-30 okuhamba
Esikhundleni sokusebenzisa ingubo engu-10,000 izinyathelo ngosuku njengomgomo, abanye bakhombisa ukuthi umgomo wakho siqu kufanele usekelwe ezinyathelweni zakho ezijwayelekile zokuqala nezinyathelo. Ukwengeza izinyathelo ezingu-2,000 kuya ku-4,000 ekubalweni kwakho kwansuku zonke kuzokusiza ukuthi ufinyelele ezingeni eliphakanyisiwe lomsebenzi womzimba futhi ukwandise umsebenzi wakho ukushisa amakholori amaningi .
Isibonelo, gqoka i-pedometer noma umshini wokuqapha impilo noma uthwale i-smartphone yakho nawe usuku lonke. Hamba ngemisebenzi yakho evamile yansuku zonke. Hlola isibalo sakho sezinyathelo ekupheleni kosuku kudivayisi noma kuhlelo lokusebenza le-pedometer. Yenza lokhu ngesonto ukuze uthole isilinganiso sakho. Ungase uqaphele ukuthi ungena kuphela ezinyathelweni ezingu-5,000 ngosuku. Umgomo wakho kufanele ube wengeze inombolo yezinyathelo ezilingana nokuhamba imizuzu engu-30, okuzovela ezinyathelweni ezingu-2,000 kuya ku-4,000, ngokuya ngesivinini sakho sokuhamba. Lokhu kuphakathi kokuhamba kwamamayela angu-1 no-2. Izinyathelo zakho nge-mile ngayinye zinqunywa ubude bakho nobude bakho. Uma ngabe uhlelo lwakho lokusebenza noma idivaysi ingena imizuzu esebenzayo, phawula nalabo futhi uhlose ukukhulisa leyo nombolo kumaminithi angu-30 ngosuku.
Yini okufanele isinyathelo sakho se-Pedometer sihlole ugobe?
Ngenkathi uTudor-Locke weluleka umgomo wezinyathelo ezingu-10 000 ngosuku njengendlela eyisisekelo esihle, unikeza amanye amathiphu ukuze ahambisane nezincomo zomsebenzi wokwenyama ngenhliziyo yezwe:
- Ukwandisa izinyathelo zakho zansukuzonke ngezinyathelo ezingu-3,000 kuya ku-4,000 ezithathwe ngesikhathi sokuhamba kwamaminithi angu-10 noma ngaphezulu kumandla okulinganisela-kuya ngamandla, okuyizinga lokuhamba okusheshayo ekugijimeni.
- Ukufeza umgomo wezinyathelo ezingu-8 900 kuya ku-9,900 okungenani izinsuku ezinhlanu ngeviki okungenani izinyathelo ezingu-3,000 zokuqhuma okunamandla okuqhubekayo kwamaminithi angu-10 noma ngaphezulu.
- Ngaphandle kwalokho, faka umgomo wezinyathelo ezingu-9,150 kuya ku-10,150 okungenani izinsuku ezintathu ngesonto enezinyathelo okungenani ezingu-3 250 zamandla ezinamandla ezinemizuzu engu-10 noma ngaphezulu.
Izwi elivela
Kungaba ukwesabeka ukusetha umgomo we-pedometer wezinyathelo ezingu-10,000 futhi uzibone ungapheli isikhathi esiningi. Lokhu akumangazi, njengama-log ambalwa aseMelika avela ezinyathelweni ezingu-5 000 kuya ku-7,000 ngosuku. Kodwa uma ufuna ukuthola umsebenzi okwanele wokunciphisa izingozi zakho zezempilo nokuphatha isisindo sakho, kufanele uthole izindlela zokwandisa inamba yesinyathelo sakho sezinyawo zansuku zonke ukuya kumgomo wezi-10,000 noma ngaphezulu.
Umgomo wakho ungaba umgqugquzeli wokuqinisekisa ukuthi uthola imizuzu engu-30 ngosuku lokuzivocavoca umzimba ngokulinganisela nokunciphisa isikhathi eside sokuhlala.
> Imithombo:
> Adams MA, Johnson WD, Tudor-Locke C. Izinyathelo / ukuhunyushwa kwezinsuku zomhlahlandlela wokusebenza ngokomzimba wokuzilungiselela izingane kanye nentsha. I-International Journal Yokuzivocavoca Nokusebenza Komzimba . 2013; 10 (1): 49. i-doi: 10.1186 / 1479-5868-10-49.
> Ukuyivala. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/healthyweight/losing_weight/kugcinaitoff.html
I-Tudor-Locke C. Izinyathelo Zokuthuthukisa Impilo Yenhliziyo Yomzimba: Zingaki Izinyathelo Ezithathayo Ukuze Zithole Impilo Ehle Futhi Siqiniseka Kangakanani Kule Nombolo? Impendulo yeCarr Cardio Risk (2010) 4: 271-276 DOI 10.1007 / s12170-010-0109-5
> Tudor-Locke C, Craig CL, Brown WJ, et al. Zingaki izinyathelo / usuku okwanele? Kubantu abadala. I-International Journal Yokuzivocavoca Nokusebenza Komzimba . 2011; 8 (1): 79. i-doi: 10.1186 / 1479-5868-8-79.
> Tudor-Locke C, Schuna JM, Han H, et al. Isenzo esisekelwe esitelekeni sokusebenza ngokomzimba kanye neKardiometabolic Risk. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . September 2016: 1. i-doi: 10.1249 / mss.0000000000001100.