7 Nhanho dzekukurumidza kufamba

Ndeipi migumisiro yekufambiswa kwemafambisi inofananidzwa nekungofamba? Iwe unogona kunge wakanga uchinge uchifamba pane izvo zvainzwa sechimiro chepanyama. Asi iwe unoenda kunofamba neshamwari inokurumidza uye iwe unoziva kuti haugoni kuramba uchifamba. Vanhu vanofamba nokukurumidzira vanowana mamwe maitiro kubva pamakwara avo here?

Ndezvipi Zvibatsiro zvekukurumidza kufamba?

Ndezvipi zvinobatsira zvekufamba nekukurumidza kana uchiri kungofamba mararamiro akafanana?

James Sundquist, Mutungamiri weMedha & Sports Music Institute anopa mhinduro iyi:

1. Kunomutsa mwoyo wako kudivi kune imwe nzvimbo yepamusoro yenhamba yenzvimbo. Kufamba nyore nyore kunowanzoitwa muchiedza chekudzivirira nzvimbo, apo kufamba-famba kunokwidza mwoyo wako kudivi muyero yakanyatsoshandiswa nzvimbo uye unogona kukurudzira kusvika munzvimbo yakasimba.
2. Unoshandura chinangwa chako chekushanda kubva pakurasikirwa kwemazivi kusvika pakuwedzera muviri uye kutsungirira.
3. Kunowedzera kushanduka kwemasimba nemapfundo ako sezvaunoshandisa nzira yakakura yekufamba.
4. Inokugonesa kuti upedze kure yakafanana munguva shoma.
5. Tones muscle.
6. Inowedzera kuchinja. Uyu ndiwo munondo unocheka mativi maviri. Zvimwe zvinogona kujekesa kana kuwedzera kukuvara. Pamusoro pezvikamu zvakasiyana, zvinogona kuvaka mapfupa akasimba uye kunonoka kupera osteoporosis.
7. Kuramba uchifamba kwemaminitsi 150 pavhiki mune imwe nzvimbo yakanyanyisa-kusvika-yakasimba inokupa zvikwereti zvekunonoka kwehutano.

Kuyera Kufamba Kwako Kokufamba

Iwe ungaziva sei kuti iwe urikurumidza kufamba sei?

Iwe unogona kushandisa kufamba nekushambadzira mapurogiramu, GPS mafambiro ehutano, kana kungofamba pane imwe nzira yakatarwa paunenge uchinonoka iwe pachako. Ona kuti ungaenzanisa sei kuti uri kufamba zvakadini . Iwe unogona kushandisawo kufamba kufamba kwepakati kuverenga kuti uone kuti zvichakutora nguva yakareba sei kufamba marwendo akasiyana-siyana.

Maorikiti Akapiswa paMire Nokufamba

Kana ukashamisika kuti zviyero zvipi zvauri kupisa maira imwe zvakasiyana-siyana, ona mapeji ekufamba maekoriyamu akapiswa nepamba akafamba .

Aya mavhesi akavakirwa pakutsvakurudza kweMET kwakayera maekori akashandiswa mumabasa akasiyana zvakasiyana zvakasiyana.

Kufamba Makirasi Nokukurumidza

Chati inotevera yakagadzirwa nenhamba dzakapiwa nevakadzi vaviri vanofamba mumabhuku avo. Vangasaenzanisa nhamba dzauchaona muMET kufamba kufamba koriori calculator. Nhamba dzekufamba kusvika ku5 mph dzinobva kuna Gary Yankers muBhuku Rakazara rekufamba-famba . Nhamba yekufamba kupfuura 5 mph inobva kuna Howard Jacobson muRacewalk kusvika kuFitness . Nhamba idzi dzakapiwa dzaive dze 150 lb. munhu. Kuwedzera kune zvimwe zviyero, kuwedzera / kuderera kwe 10% pamapuraundi gumi nemashanu zvakashandiswa.

100 lbs	120 lbs	140 lbs	160 lbs	180 lbs	200 lbs	220 lbs
2.0 mph	65 cal.	80 cal.	93 cal.	105 cal.	120 cal.	133 cal.	145 cal.
2.5 mph	62	74	88	100	112	124	138
3.0 mph	60	72	83	95	108	120	132
3.5 mph	59	71	83	93	107	119	130
4.0 mph	59	70	81	94	105	118	129
4.5 mph	69	82	97	110	122	138	151
5.0 mph	77	92	108	123	138	154	169
6.0 mph	86	99	114	130	147	167	190
7.0 mph	96	111	128	146	165	187	212

Mhanya vs. Kuramba

Ko kana iwe ukasarudza kutanga kumhanya panzvimbo? Kubudirira kwakakwana kwekufamba kunenge 4 mph. Kufamba nokukurumidza kunotungamirira kushanda kwakanyanya uye mamwe makoriri ari kupiswa. Kune vamhanyi, kukwana kwakakwana kunenge 6 mph. Pakukurumidza kudarika 5 mph, vanomhanya vanopisa makoriki akawanda kupfuura kufamba.

Pa5 mph, caloriic kupisa inenge yakafanana. Pakukurumidza kukura kupfuura 5 mph, vatsigiri vedzinza vanopisa 20 muzana kusvika ku30 muzana mairi makori. Ona zvakawanda pamusoro pekuti zvinomhanya zvinopisa sei makoriri kupfuura kufamba .

Kana chinangwa chenyu chikuru ndechekuderedza uremu, iwe unenge uri nani paunofamba kufamba kwakananga, imwe kwaunenge uchifema zvishoma zvakanyanya asi hauna kuoma kutakura hurukuro. Nhanho inononoka inoita kuti muviri uve nenguva yekusunungura uye kupisa shuga yakachengetwa uye mafuta, pane kuchinja kune anaerobic metabolism uye kupisa chete shuga inowanikwa uye musuru. Zvimwe: Kufamba muFat Burning Zone

Wagadzirira Kufamba Nokukurumidza Here?

• Nzira Yokufamba Nhanyo : Shandisa mazano aya ekugadzirisa mafambiro, kushandiswa kwemaoko uye kufamba kwetsoka kuti uwedzere kufamba kwako nekukurumidza.

• Nzira yekuRacewalk : ShandisaiOlympic racewalk technique yekunyanya kufamba nekukurumidza.