Kudzidzira Nguva inorayira Kunopfuura 10 000 Zviito
Nhamba yako yekuverenga pane Fitbit yako ndiyo chiratidzo chimwe chete iwe uri kushanda, asi maminetsi anoshingaira kuenzanisa inokuudza iwe uri kuwana zvakakwana zvemhando yakanaka yebasa kuti uderedze hutano hwako hwehutano uye uwedzere kuva wakasimba . Pasinei nokuti unoshandisa Fitbit kana rimwe basa rekuongorora iro rinonyora maminitsi anoshanda, inguva yekuteerera kune iyo chiyero uye ichiita chikamu chechinangwa chako chezuva nezuva.
Mune Mamiriyoni Akaita Maminitsi Aunoda Unoda
Fitbit ine chinangwa chisina kukwana chemaminitsi 30 anoshingaira pazuva. Iwe unogona kugadzirisa chinangwa ichocho kuti chive chakakwirira kana chepamusoro. Chinangwa chacho chinobva pane zvinorayirwa kubva kuCenters for Disease Control uye Kudzivirira (CDC) yehuwandu hwekuita basa rinozivikanwa kuderedza ngozi dzehutano.
Maminitsi ekushanda anonyorwa apo iwe unosangana nechinangwa cheCDC chekuenzanisa zvishoma-kusvika-nesimba. ICDC ndeimwe yehutano huzhinji hwehutano hunoti iwe unoda kwemaminitsi 150 ekuenzanisa-masimba masikati kana maawa makumi manomwe emasimba ekushingaira kwevhiki. Iyi miaminitsi ekudzidzira inofanira kupedzerwa mumashure emaminitsi gumi uye inofanira kupararira mukati mevhiki.
Zvimwe zviri nani, nemaminitsi 300 ekunyatsorongedza kana maminitsi 150 emusimba-simba guru rinoratidzwa kuti rine humwe hutano hunobatsira. Kana iwe wakabudirira kushayiwa uremu, CDC inotaura kuti vanhu vanozvichengetedza vanowanzovhara maminitsi 60 kusvika ku 90 pazuva rekuita zvishoma-kuita basa.
Iko Fitbit Active Minutes Mean
Maminitsi ekushingaira anongokuudza iwe pawakapedza maminitsi gumi mumutambo unopisa katatu kakawanda sewakaita pazororo. Paunenge uchizorora, yako yemagetsi inokwana (MET) yakaenzana. 1. Fitbit inoshandisa chiyero cheMET 3 kana kupfuura kuti uratidze kuenzanisa-simba.
Pazera reMET 3, iwe unenge uchifamba uchikurumidza kana uchiita mune mamwe maitiro anosimudzira mwoyo wako zvakakwana kuitira kuti iwe uri kufema kuonekwe kukurema kudarika nguva dzose. Fitbit inoshandisawo 6 MET level kuti aratidze simba-simba guru.
Zvimwe zviitiko zvekucherechedza zvakadai seApple Watch zvakare vanoona uye vanoona miviri yekudzidzira kana maminetsi anoshanda. Zvinogona kusiyana mukutsanangurwa kwavo uye mazwi ekutaura. Semuenzaniso, Garmin anoshandisa izwi izwi remaminitsi. Vamwe vane maonero ekufananidzira, zvakadai sePolar models, vanokupai maonero akaparadzana emaminitsi ekutengesa-masimba uye masimba-masimba emaminitsi.
Kudzika-kwakasimba-kudzidzira kunosanganisira kufamba nokukurumidza, kutamba nyore, elliptical trainer, kushambira kunononoka, mvura yaerobicic, bhasikoro iri pasi pe10 mph, ballroom kana kutamba mitambo, uye munda. Maitiro makuru-mashoma anosanganisira kumhanya, kufamba-famba mumakwikwi, mabhasikoro anopfuura 10 mph, kushambira, kubhekwa kwepamberi, kutsvaga kana kutambisa aerobic, mitambo nemitambo yakawanda (yakadai sebhokisi, hockey, basketball, singles tennis), uye munda unorema.
Kuenzanisa Miniti Inoshanda
Mafitbits uye mamwe maitiro epamusoro ekucherechedza uye pedometers vanogona kungonzwisisa kwete matanho aunotora chete asiwo kukura kwako kutaura kana iwe uri kufamba nekukurumidza kupfuura kufamba nyore nyore.
IAmerican College of Sports Medicine inotaura kuti kudengenyeka kwemashanho 100 paminiti chiratidzo chinoratidza kuti urikukurumidza kufamba nekufambisa muviri.
Iwe haugoni kunyora maminitsi akashanda kusvikira iwe uchifamba panguva inomhanya. Izvi zvinofungidzirwa kwauri neFitbit's programming. Icho chinotora chimwe chimiro chinoratidza iwe uri kuzviedza iwe zvakakwana pakuwedzera kwakanyanyisa kana pamusoro.
Mimwe mienzaniso yakave nekrist-based based rate detection uye inoshandisa chiyero ichocho kuti chione kana iwe uri pamwoyo wekudiwa unoda kuti uwedzere kushanda nesimba.
Izvi zvinogona kunge zvakarurama kudarika cadence kana iwe uchikwanisa kuedza kushingaira zvishoma nezvishoma. Kana iwe uri kufamba uchikwira kumakomo kana kuti uchishandura pane chetsika zvinenge zvichida kuti mwoyo wako wekukura unomutswa kunyange zvishoma nezvishoma.
Mamwe mabasa eFitbit anotarisa anongotarisa maitiro akasiyana ezvokuvhiya uye anovapa maMETE mazinga maererano. Iko SmartTrack inoonekwa inoona musiyano pakati pekufamba, kumhanya, kunze kwebhasikoro, elliptical, nekushambira. Chigadzirwa chacho chichanyora kubasa muzvikamu izvi.
Iwe unogonawo kuisa gadziriro yekugadzirira manyore ne "Track Exercise" basa pane Fitbit app kana dashboard online. Kana ikasangana nezvinodiwa, maminitsi acho achange awedzerwa kumaminitsi anoshanda mashoma. Izvi zvinobatsira pamabasa asingaiti nguva dzose kutora matanho, zvakadai sokushandisa mudzidzisi we elliptical kana mabhasikoro.
Apo Zviuru 10 000 Mazuva Zuva Hazvikwanisi
Kungosvika pachinangwa chezviuru gumi nezviviri zvezuva hazviiti kuti iwe wakaita maminitsi gumi anopfuurira ekuongororesa-kusvika-kusimba nesimba. Iwe unogona kunge uchifamba zvishoma panguva yemasikati asi nguva dzose nenzira inonyoresa iyo isingasimudzi mwoyo wako zvakakwana. Kunyange iwe uri kure nekugara, iwe hausi kuwana maitiro ekudzidzira pamwero wakaratidzwa kuderedza dambudziko rako rehutano.
Ichi ndicho chikonzero zvakanaka kuti uongorore maminetsi ako anoshandisa chiyero. Zvichida uri kufamba nenzira iri nyore. Kana, iwe unogona kufamba uchikurumidza, asi iwe unomira usati wawana maminitsi gumi anopfuurira. Izvozvo zvichaguma mukurasikirwa nemaminitsi akashanda.
Kana uri kushandisa pedometer kana basa rekuona iro risina kunyora maminitsi anenge achishanda, iwe unoda kuwedzera kushingaira mukunyora zvidzidzo zvako zvekuita zvekuita uye kuve nechokwadi kuti uri pamwoyo kana kutengesa kunofanira kuverengwa semaminitsi mashoma.
Kuongorora Maminetsi Ako Akashandisa Girafu
Kuti uone kana iwe wakasangana nemutungamiri wekavhareji yemaminitsi makumi matatu anoshingaira pazuva, unogona kuongorora mazuva akapfuura, vhiki, uye mwedzi pane zvizhinji zvekuongorora zveseti kana dashboard. Izvi zvinogona kukubatsira kuona kufambira mberi kwawakaita uye kukukurudzira kuti uite chinangwa nguva dzose.
Kuti uone pawakapedza mizuzu inoshandiswa neFitbit, unogona kutora pamaminetsi anoshandisa tile pari purogiramu kana kuisarudza pane dashboard iri paIndaneti. Zvadaro tapira zuva kuti uone girafu yemaminitsi akashanda akanyoreswa mukati memaminitsi gumi nemashanu ezuva. Iwe unogona kudzokorora mazuva akapfuura, vhiki, mwedzi, zvigaro, nemakore.
Rimwe basa rinotarisa, rakadai sePolar models, kuratidze kana iwe wakawana simba rakanyanyisa kana kuti simba guru mukati memaminitsi ako. Izvi zvinokubvumira kuti usvike pakuita basa rako nemaminitsi mashomanana kana iwe ukaita zvimwe zvakasimba. Ijaya ye-app yajaya inonyora maminitsi ako anoshingaira kuratidza simba ravo.
Kubatsirwa Kwekuzadzisa Maminitsi Ako Akakosha Chinangwa
Nokuzadzisa vhiki yako yevhiki yekushingaira, chinangwa cheCDC chinoratidzira hutano huzhinji.
- Iwe uchaita zvakanyanya kuderedza ngozi yako yehutano hwepfungwa. Iwe unogonawo kuvandudza ropa rako uye chelesterol mazinga.
- Iwe uchaderedza njodzi yako yehutachiona hwehutachiona uye kuwedzera chirwere cheshuga chechipiri. Kana uine chirwere cheshuga chechipiri, unogona kuvandudza kurapa kwehuga yeropa.
- Iwe unoderedza ngozi yako yekenza yekoloni uye kenza yemazamu uye tsvakurudzo inoratidza kuti unogona kuderedza dambudziko rako rekenza yemapemetrial uye mapapu. Kuita muviri kunobatsirawo vanopukunyuka kenza vane hutano hwakanaka hwehupenyu.
- Kana uine arthritis muzvibatanidza zvako, kuderedza-kushanda zvine mwero-kushanda kwakasimba pane izvi kunobatsira iwe kuchengeta basa nekugadzirisa marwadzo.
- Iwe unogona kuvandudza mafungiro ako, kuderedza dambudziko rekuora mwoyo, uye kurara zviri nani.
- Iwe unowedzera mikana yako yekurarama kwenguva refu.
Shoko Rinobva
Kuwana chero chiyero chekuita muviri kunobatsira, kana kungoderedza nguva yaunopedza ugare uye usingachaiti. Kutsvakurudza kunoratidza kuti iwe unodawo kupedza nguva yekugara kuti udzikise utano hwako hwehutano. Asi iwe huchawana humwe hutano hunobatsira iwe hunobudirirawo maminitsi ekushanda.
Edza kupedza zvishoma nemaminitsi gumi emabasa anoita kuti ufufuke zvakanyanya uye mwoyo wako kupemha. Izvi zvinogona kuva kufamba kwenguva pfupi panguva yekupedza basa kana masikati. Vakai nguva yako zvishoma kana kuti kuwedzera maitiro ako kuitira kuti uwane maminitsi makumi matatu pazuva kana kupfuura.
> Sources:
> Current Occupation Activity Guidelines. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm.
> Garber CE, Blissmer B, Deschenes MR, et al. Nhamba uye Unhu hweKuedza Kudzidzira nekukuchengetedza Cardiorespiratory, Musculoskeletal, uye Neuromotor Fitness muAkaonekwa neHutano Vakuru. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2011; 43 (7): 1334-1359. doi: 10.1249 / mss.0b013e318213fefb.
> Kuchengetedza. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html.
> Zvakanakira Zvekuita Basa. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.