Iwe hauna kunge uchipisa semakori akawanda sezvinonzi rugwaro rinotaurira
Calorie counters pane zvinyorwa zvepamusoro, ellipticals, nemimwe michina yemotokari inonakidza. Pakupera kwebasa rako, nhamba yekoriori yawakapisa inogona kushamisa. Iko kunogona kukuita kuti uchinzwe zviri nani uye kuramba uchikurudzirwa kumhanya kana kuita zvakawanda.
Usati wanyora zvachose kuti iyo yakakura-ye-calorie mabiko wawakanakidzwa, zvakakosha kuziva kuti izvi zvinongoratidzika zvakaoma.
Kunyange zvazvo mamwe maitiro emotokari yemotokari yakarurama kudarika vamwe, hapana mumwe wavo angava zana muzana yakarurama. Munowanzo, vanonyanya kuratidza koriori yenyu inopisa ne15 kusvika ku20 muzana nokuti pane zvakawanda zvinowanzobatanidzwa.
Calorie Burn Factors
Yakawanda yemichina iyi ye-hi-tech inowanikwa mumitambo nhasi inokukumbira kuti uise zvinhu zvako iwe usati watanga. Izvi zvinowanzobatanidza uremu hwako uye zvimwewo zvinokonzera hutano hwako nezera muhutano. Dambudziko nderokuti pane zvimwe zvinhu zvinokosha zvinofanira kuongororwa.
Cardio mishonga yakadai sezvinyorwa zvepamusoro zvinoshandisa mapurogiramu akaenzana kuverenga nhamba yekoriori yakatsva. Izvo zvakafanana nekoriori-kupisa fomu iwe unogona kuzviita iwe pachako. Mune zvimwe zveizvi, zvinhu zvakadai sehutano hwako hwehutano uye kuumbwa kwemuviri wako uye hukuru hazviverengi.
- Chikwata cheMugove wepfungwa: Ungave uchangotanga chirongwa chikuru chekuita basa kana kushandura mabasa, iwe mutsva iwe, kwaunowedzera. Sezvo iwe ukava wakanyatsobudirira uye wakakwana, iwe uchapisa zvishoma makirori kuita basa rimwe chete panguva imwecheteyo yenguva.
- Mutumbi Wakaumbwa: Paunotanga kushandisa, zvichida iwe unenge uine mafuta akawanda kupfuura misi yemisasa, saka iwe uchapisa zvishoma makoriri pakutanga. Sezvo iwe uchivaka musimba, muviri wako unowedzera kushanda uye uchatsva makorikiti akawanda ehuwandu hwekudzidzira.
- Muviri Wekukura: Pakati pevanhu vaviri vanoyera zvakafanana, mumwe munhu ane fomu yakakura anogona kupisa makoriki akawanda.
- Zera: Mamwe mishonga muzera rako uye vamwe havaiti. Kunyange zvakadaro, sezvaunokura, haungashandisi nhamba yakafanana yekoriki sezvawakaita pawakanga uri muduku. Iwe unogona kuzviitira izvi nekuwedzera nguva yako yekudzidzira kana kuwedzera kwekuita kwako.
Semuenzaniso, kana mudzimai we-160-pound ane 35 muzana yemafuta emuviri uye mudzimai we-160-pound ane 20 muzana yemafuta emuviri ose ari kumhanya pamamita anenge gumi neminomhanya, mutsipa wekutsika ucharatidza huwandu hwakaenzana hwekoriyamu yakapiswa. Zvisinei, mukadzi ane muviri wepasi wepasi uye mamwe masero akawanda ari kunyanya kupisa makoriki.
Zvakaitika uye Kubudirira
Kupfuura kune mamwe mishonga, kana iwe uchimhanya pane imwe nzira, fomu yako nehutano hunoita basa rakakura mumakirori kupisa. Mushonga haugoni kuverenga zvinhu izvi. Vatambi vatsva vanowanzopisa makoriyori akawanda kune vamwe vane ruzivo rwakawanda vanomhanya kufanana kwakadaro uye kure.
Chikonzero ndechokuti mutangisi anotarisa kuva asina kukodzera kune rumwe rutivi kune rumwe rutivi rwendo uye zvizhinji zvekukwira uye pasi. Izvi zvinowedzera simba rinoshandisa simba rakawanda kudarika simba remunhu ane ruzivo. Izvi zvichashandurwa kwekufamba kwenguva apo iwe unopedzisira wakagadzikana, asi zvakakosha kufunga.
Uyewo, kana uri kushandisa chirairo pane chikwata chetsika kana kuti stair stepper, unogona kunge uchideredza yako koriori kupisa nokuti uri kuita kuti basa rive nyore.
Pachigadzirwa chelliptical, zvinopesana. Iko kuwedzera kwekufamba kwemaoko kuchapisa mamwe makoriori.
Cardio Machine Formulas
Iko maitiro ayo emotokari yemotokari inoshandisa kuverenga inogona kusiyanasiyana kubva kune mumwe muiti kune imwe. Kazhinji, magetsi akawanda achasimbisa maitiro avo paThe Compendium of Physical Activities. Pakutanga yakagadzirwa muna 1987 uye kugamuchira zvigadziriswa nguva dzose, iyo inopa kukosha kumabasa akasiyana-siyana, kubva pakurovedza muviri kusvika pakuita zvekuita uye kuita zvepabonde kusvika kugadziriswa kumba.
Maitiro acho anobva kuMetabolic Equivalent, inozivikanwa seMET. Rimwe reMET unit rinokwana 1 kcal (kilogram yekoriori) kilogram imwe neawa, kunyanya kukosha kwesimba rinoshandiswa apo "uchigara wakanyarara." Kuwanda kwesimba (makorikori) iwe unopisa kune mamwe mabasa anoenzaniswa neyiyo yekutanga.
Zvakare, pane zvakawanda zvinobatanidzwa uye Compendium inopa zvakawanda zvingasarudzwa. Semuenzaniso, boka rinomhanya rakazadzwa nemhando. Inotaura kuti kutamba kunopisa 7.0 MET (7.0 kcal / kg / hora), kunomhanya makiromita gumi neawa (makiromita gumi nemiraira) inopisa 9.8 MET, uye inofamba makiromita gumi neawa (maira yemaminiti 6) inopisa 14.5 MET. Izvi hazvirevi pane chimwe chinhu chingaita newe iwe pachako.
Nemhaka yevatambi vanovashandisa, panewo zvimwe zvinyorwa mukururama kwemhando dzakasiyana dzemichina. Semuenzaniso, nzvimbo yekusimudza mabhasikoro mitemo kuitira kuti munhu wese akishandise nenzira yakafanana nenzira imwecheteyo. Iko koriory counters pane izvi yakarurama kwazvo kupfuura zvinyorwa zvepamusoro uye stair steppers, izvo zvinopa rusununguko rwekufamba.
Wearable Fitness Trackers
Kana iwe usingakwanise kuvimba ne cardio machine ye calorie counter, iwe unogona kutendeukira kumunhu wako wehutano tracker? Aya mazvikwata anonyanya kupfeka anogona kutarisa zvinhu zvose zvezvinhu zvako zvine chokuita nehutano hwako nehutano hwemabasa, saka ivo vanoita sarudzo huru yekutsvaga basa rako.
Chidzidzo paYunivhesiti yeStanford chakatarisa zvinomwe zvakasiyana siyana kuti zviongorore zvakarurama. Zvigumisiro zvakaratidza kuti zvakanyatsonyatsonaka kwavari zvaive zvichibva pamwero we27 muzana uye zvishoma zvisinganzwisisi ne 93 muzana. Mwoyo wepamusoro yakatarisa ndiyo yaive yakatendeseka zvikuru, asi vatsvakurudzi vakagumisa kuti kemori yekori haifaniri kuverengwa.
Zvimwe zvinogona kuvimbika
Zvichida mhepo yemotokari kana fitness your tracker, zvakanakisisa kutora makori akaipiswa kuverengerwa nehuyo yemunyu. Zvakanaka kushandisa nhamba sechiratidzo chekushanda kwako.
Somuenzaniso, kana rugwaro rwuti iwe wakapisa mazana matatu emakirori, usaronga pakudya mamwe makoriri akaenzana nhamba iyoyo. Iyoyo nzira iri nyore yekutanga kuwana uremu , pasinei nekuita kwako kwakanakisisa kushanda. Pane kudaro, tora makumi maviri kubva muzana kubva pane iyo yose uye uone kuti iwe wakapisa ma 240 makoriyori.
Iwe unogonawo kuisa basa rako nekushanda kwako zvichienderana nekuedza kwako kana kutarira chinangwa chemoyo wako . Izvi zvinogona kukubatsirawo paunofamba kubva pane imwe kombi kuenda pane imwe. Kana iwe ukawana kuverenga kwakafanana pamichina miviri yehurefu hwakafanana asi imwe inoratidzika seyo nyore, iwe unogona kunge uchipisa zvishoma maoriri pane iyo.
Shoko Rinobva
Kuva nemafungiro akazara ekuwanda kwamakoriji ako ari kupisa panguva yekurovedza muviri inzira yakanaka yekugadzirisa hutano hwako uye uremu. Ingoyeuka mupfungwa kuti chero cheji yekoriji inowanzove inofungidzira zvauri kupisa. Izvi ndezviverengero, kunyange zvakadaro, uye manzwiro aunoita mushure mekudzidzira muviri kunokosha zvikuru.
> Sources:
> Upenyu Hwakanaka Health Research Center. Kunyorwa kweMabasa eKuviri. Arizona State University. 2011.
> Shcherbina A, et al. Kururamisira muWrist-Worn, Sensor-Based Based Measurements of Heart Rate uye Mashandiro Emagetsi muChipatara Chero. Zvinyorwa zveMunhu Wawo Mushonga . 2017; 7 (2): 3. doi: https://doi.org/10.3390/jpm7020003.