Ona MaKorikiti Akatsva Nenzira Yakasiyana Yokufamba Nenguva Nguva
Ndeapi ma koriori iwe unopisa mukufamba imwe miniti, maminitsi makumi matatu, kana awa? Izvo zvinoenderana nekuwanda kwaunoita uye kufamba kwako nekukurumidza.
Tarisa ma chati pasi apa kana kushandisa shanduro yekutsvaga kuti uone kuti mangani emakoriri uri kupisa kufamba kwako. Kana uchida, unogona kuona makirogiramu akawanda aunopisa zvichibva pamatanho e pedometer kana kuti makori akapiswa kubva pamamaira akafamba panzvimbo.
Kufamba Maminitsi Calorie Charts
Tsvaga mazana emakorii aunopisa neminiti yekufamba. Kuremera kwako nekukurumidza ndizvo zvikonzero zviviri zvinogadzirisa nhamba iyi. Iwe unogona kushandisa purogiramu kana dzimwe nzira kuti uone kufamba kwako nekukurumidza .
Maorikiti Akatsva Kufamba pa3 mph-20 Maminitsi eMire | |||||||
Kurema (lb.) | 1 min. | 15 min. | 30 min. | 45 min. | 1 hr. | 90 min. | 2 hr. |
100 | 3 | 40 | 80 | 119 | 159 | 239 | 318 |
110 | 3 | 44 | 88 | 131 | 175 | 263 | 350 |
120 | 3 | 48 | 96 | 143 | 191 | 287 | 382 |
130 | 3 | 52 | 103 | 155 | 207 | 310 | 413 |
140 | 4 | 56 | 112 | 167 | 223 | 335 | 446 |
150 | 4 | 60 | 119 | 179 | 238 | 357 | 476 |
160 | 4 | 64 | 128 | 191 | 255 | 383 | 510 |
170 | 5 | 68 | 135 | 203 | 271 | 406 | 541 |
180 | 5 | 72 | 144 | 215 | 287 | 431 | 574 |
190 | 5 | 76 | 151 | 227 | 302 | 454 | 605 |
200 | 5 | 80 | 159 | 239 | 318 | 477 | 636 |
225 | 6 | 90 | 179 | 269 | 358 | 537 | 716 |
250 | 7 | 100 | 199 | 299 | 398 | 597 | 796 |
275 | 7 | 110 | 219 | 329 | 438 | 657 | 876 |
300 | 8 | 119 | 239 | 358 | 477 | 716 | 954 |
Kufamba pa3 mph uye 3.5 mph zvinowanzoenderana nekufamba kunofadza kana kufamba kwehutano.
Maorikiti Akapiswa Achifamba pa3,5 mph-17 Maminitsi eMira | |||||||
Kurema (lb.) | 1 min. | 15 min. | 30 min. | 45 min. | 1 hr. | 90 min. | 2 hr. |
100 | 3 | 48 | 97 | 145 | 194 | 290 | 387 |
110 | 4 | 54 | 108 | 161 | 215 | 323 | 430 |
120 | 4 | 59 | 118 | 177 | 237 | 355 | 473 |
130 | 4 | 63 | 127 | 190 | 254 | 381 | 507 |
140 | 5 | 69 | 138 | 206 | 275 | 413 | 550 |
150 | 5 | 73 | 146 | 219 | 292 | 439 | 585 |
160 | 5 | 78 | 157 | 235 | 314 | 471 | 628 |
170 | 6 | 83 | 166 | 249 | 332 | 499 | 665 |
180 | 6 | 88 | 176 | 264 | 353 | 529 | 705 |
190 | 6 | 93 | 186 | 279 | 372 | 557 | 743 |
200 | 7 | 98 | 196 | 293 | 391 | 587 | 783 |
225 | 7 | 110 | 220 | 330 | 440 | 660 | 880 |
250 | 8 | 123 | 245 | 368 | 490 | 735 | 980 |
275 | 9 | 134 | 269 | 403 | 538 | 806 | 1075 |
300 | 10 | 146 | 292 | 439 | 585 | 877 | 1170 |
Iye zvino, tarisa musiyano paunotora kukurumidza kusvika pakufamba-famba tsoka. Iwe unopisa makoriki akawanda paminiti uye unovharawo mileage yakawanda munguva imwe chete yenguva. Uremu hwako huchiri chinhu chakakosha pakugadzirisa huwandu hwemakori ako unopisa uchifamba.
Maoriro Akatsva Kufamba pa4 mph-15 Maminitsi eMire | |||||||
Kurema (lb.) | 1 min. | 15 min. | 30 min. | 45 min. | 1 hr. | 90 min. | 2 hr. |
100 | 4 | 56 | 113 | 169 | 225 | 338 | 450 |
110 | 4 | 63 | 125 | 188 | 250 | 375 | 500 |
120 | 5 | 69 | 138 | 206 | 275 | 413 | 550 |
130 | 5 | 74 | 148 | 221 | 295 | 443 | 590 |
140 | 5 | 80 | 160 | 240 | 320 | 480 | 640 |
150 | 6 | 85 | 170 | 255 | 340 | 510 | 680 |
160 | 6 | 91 | 183 | 274 | 365 | 548 | 730 |
170 | 6 | 97 | 193 | 290 | 387 | 580 | 773 |
180 | 7 | 103 | 205 | 308 | 410 | 615 | 820 |
190 | 7 | 108 | 216 | 324 | 432 | 648 | 864 |
200 | 8 | 114 | 228 | 341 | 455 | 683 | 910 |
225 | 9 | 128 | 256 | 384 | 512 | 767 | 1023 |
250 | 10 | 143 | 285 | 428 | 570 | 855 | 1140 |
275 | 10 | 156 | 313 | 469 | 625 | 938 | 1250 |
300 | 11 | 170 | 340 | 510 | 680 | 1020 | 1360 |
Maorikiti Akapiswa Achifamba pa4,5 mph-13: 20 Maminitsi e Mile | |||||||
Kurema (lb.) | 1 min. | 15 min. | 30 min. | 45 min. | 1 hr. | 90 min. | 2 hr. |
100 | 5 | 71 | 142 | 213 | 284 | 425 | 567 |
110 | 5 | 79 | 158 | 236 | 315 | 473 | 630 |
120 | 6 | 87 | 173 | 260 | 347 | 520 | 693 |
130 | 6 | 93 | 186 | 279 | 372 | 558 | 743 |
140 | 7 | 101 | 202 | 302 | 403 | 605 | 806 |
150 | 7 | 107 | 214 | 321 | 428 | 643 | 857 |
160 | 8 | 115 | 230 | 345 | 460 | 690 | 920 |
170 | 8 | 122 | 243 | 365 | 487 | 730 | 974 |
180 | 9 | 129 | 258 | 387 | 517 | 775 | 1033 |
190 | 9 | 136 | 272 | 408 | 544 | 816 | 1089 |
200 | 10 | 143 | 287 | 430 | 573 | 860 | 1147 |
225 | 11 | 161 | 322 | 483 | 644 | 967 | 1289 |
250 | 12 | 180 | 359 | 539 | 718 | 1077 | 1436 |
275 | 13 | 197 | 394 | 591 | 788 | 1181 | 1575 |
300 | 14 | 214 | 428 | 643 | 857 | 1285 | 1714 |
Maorikiti Akapiswa Achifamba pa5 mph-12 Maminitsi eMire | |||||||
Kurema (lb.) | 1 min. | 15 min. | 30 min. | 45 min. | 1 hr. | 90 min. | 2 hr. |
100 | 6 | 90 | 180 | 270 | 360 | 540 | 720 |
110 | 7 | 100 | 200 | 300 | 400 | 600 | 800 |
120 | 7 | 110 | 220 | 330 | 440 | 660 | 880 |
130 | 8 | 118 | 236 | 354 | 472 | 708 | 944 |
140 | 9 | 128 | 256 | 384 | 512 | 768 | 1024 |
150 | 9 | 136 | 272 | 408 | 544 | 816 | 1088 |
160 | 10 | 146 | 292 | 438 | 584 | 876 | 1168 |
170 | 10 | 155 | 309 | 464 | 618 | 928 | 1237 |
180 | 11 | 164 | 328 | 492 | 656 | 984 | 1312 |
190 | 12 | 173 | 346 | 518 | 691 | 1037 | 1382 |
200 | 12 | 182 | 364 | 546 | 728 | 1092 | 1456 |
225 | 14 | 205 | 409 | 614 | 818 | 1228 | 1637 |
250 | 15 | 228 | 456 | 684 | 912 | 1368 | 1824 |
275 | 17 | 250 | 500 | 750 | 1000 | 1500 | 2000 |
300 | 18 | 272 | 544 | 816 | 1088 | 1632 | 2176 |
Izvi zviyero zvekoriori zvakaitwa kuburikidza nekoriori kupisa mawaniro anowanikwa mukutsvakurudza kwemagetsi ekuenzanisa (MET). Nhamba idzi dzinoshandisa matafura akaenzana e2011.
Nzira Yokutsva Kuwedzera Makorikiti Kufamba
Iyo yakasiyana-siyana mukupisa moto makoriro inofamba ndiyo kufamba kwaunoita uye kuti unoyera zvakadini.
Kuenda nokukurumidza kuchakubvumira kuti uende mberi uye saka upisa makoriki akawanda munguva yakatarwa. Asi iwe uchapisa zvinenge zvakaenzana makirori nemaira kune zvakasiyana-siyana zvekufamba nekukurumidza. Kumhanyira kunogona kupisa makoriki akawanda pamakiromita sezvo inosanganisira kusimudza muviri kubva pasi.
Dzidza kuti ungafamba sei nekukurumidza . Iwe unogona kusimbisa kukurumidza kufamba kwako nekuvandudzika muhupenyu hwako, kushandiswa kwekusimudzira ruoko, uye kushandisa simba rekufamba rine simba. Munguva pfupi iwe uchange uchinge wakavhara kure mishoma munguva shoma. Izvozvo zvinokubvumira iwe kupisa makoriki akawanda munguva yekugadzirira kwemaminitsi makumi matatu. Mamwe mazano ekutsvaga mamwe makoriri paanenge achifamba anosanganisira kushandisa Nordic kufamba mapurisa kana kudzidza rwendo rwendo.
Shoko Rinobva
Unobatsira zvakadini kuti usimuke uye ufambe kwemaminitsi mashomanana? Usaodzwa mwoyo nekufamba kana iwe uchifunga kuti nhamba yekoriori yakatsva iduku. Izvo zvinobatsira zvinopfuura kupisa makori. Kungopedza nguva yako yekugara kunobatsira kuchengeta misungo yako, maziso, kupararira kweropa, uye mapfupa mukushanda zvakanaka. Nokufamba zvakanyanya uye kugara zvishoma pasi rose, iwe unopisa makoriki akawanda, kuderedza utano hwako hwehutano, uye ita muviri wako zvakanaka.
Kunobva:
> Ainsworth BE, Haskell WL, Herrmann SD, Bassett DR Jr, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. 2011 Compendium of Physical Activities. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2011; 43 (8): 1575-1581. doi: 10.1249 / mss.0b013e31821ece12.