Taura Zuva Rako Rokupedzisira, Pace, uye Distance
Nhanho dzako nekukurumidza zvinogona kukubatsira kuti uone kuti zvichakutora nguva yakareba sei kuti ufambe kana kuti uende kune imwe nzvimbo. Kufananidza nhamba idzi kupfuura kwenguva kunogona kukubatsira kuti utarise zvaunoita uye uone kana kuedza kwako kwepfungwa kuri kubhadhara. Iwe unogonawo kuziva kuziva kufamba kwako pakunyoresa chiitiko kana rudzi rwakadai sa 5K , 10K , hafu ye marathon kana marathon . Iwe unogona kushandisa inotenderera paIndaneti uye kure kurengeti yevatengesi kana kuita masvomhu iwe pachako.
Kufamba kana kuti Running Pace Calculator
Nhanho yako inotsanangurwa maminitsi pamakiromita kana maminiti pamakiromita. Iyi ndiyo nguva inotora iwe kuti ufambe kana kumhanya makiromita imwe chete kana khilomitha imwe chete. Vatungamiri vezvikwata vanoshandisa nguva yako kukupa iwe kutanga corral nevamwe vanenge vari kumhanya nenzira yakafanana
Kuti uverenge nhanho yako, iwe uchada kuziva nzvimbo yawakafamba kana kumhanya uye nguva yakakutora iwe kuti uite saizvozvo. Pinda aya mu calculator kuti uwane nguva yako.
Kuenzanisa Kuita Matanako :
- Pace = Nguva / Chikamu
- Nguva / Chikamu = Rutsoka
Nhanho inogona kunge isingasviki nhamba yakatenderera yemaminitsi, panguva iyo iwe unoda kutendeuka zvikamu zveminiti kusvika kumasekondi. Iwe unogona kuita izvi nekuwedzera chikamu cheminiti ne 60. Somuenzaniso, 0.5 maminitsi = 30 seconds.
Mienzaniso:
- Inomhanya makiromita matatu mumaminitsi makumi matatu = 30 / 3.0 = 10:00 maminitsi nehafu.
- Kufamba makiromita makumi matatu nemaminitsi 45 = 45 / 3.0 = 15:00 maminitsi nemaira.
- Achimhanya makiromita gumi (6.2 makiromita) mumaminitsi 60 = 60 / 6.2 = 9.68 maminitsi nemaira. Asi iwe unoda kushandura chikamu cheminiti mumasekondi. 0.68 maminitsi x 60 maminitsi paminiti = 41, saka inhanho ndeye 9:41 maminitsi nemaira.
Kufamba uye Runing Speed Speed Calculator
Nhanho yako ndiyo kuverenga kwemafambi pane nguva, inoratidzwa mumakiromita neawa kana makiromita neawa. Kana iwe uine fambi yako, zviri nyore kuchinja kuti uite nokukurumidza, kungoparadzanisa makumi matanhatu nemanomwe ako.
- Kushingaira = 60 / Pace
Kuti uverenge kukurumidza kwako, iwe uchada kuziva nzvimbo yaunofamba nayo kana kuti yakamhanya uye nguva yakakutora iwe kuti uite saizvozvo.
Zviri nyore zvakare kutendeuka kufamba nekukurumidza.
Kuenzanisa Kuita Matanako
- Kushana = Kureba / Nguva
- Kurera / Nguva = Nguva
Paunenge usingashandisi maawa akazara muhuwandu, zviri nani kutendeuka nhamba kusvika kumaminitsi, uye wedzera mhinduro nemaminitsi makumi matanhatu neawa kuti uwane maira neawa kana makiromita neawa.
Mienzaniso:
- Anomhanya makiromita matanhatu muawa imwe = 6/1 = 6 maira paawa
- Kufamba makiromita matanhatu mumaawa maviri = 6/2 = 3 maira paawa
- Inomhanya marita marathon (13.1 makiromita) mumaminitsi 90 = 13/1 makiromita akaparadzana ne 90 x 60 = 8.73 makiromita neawa.
Nhanho uye Dhigirii Yechidimbu yeZviitiko Zvose
Pace | Speed | 5K | 10K | Half-Marathon | Marathon |
6 | 10.0 | 0:19 | 0:37 | 1:19 | 2:37 |
7 | 8.6 | 0:22 | 0:43 | 1:32 | 3:03 |
8 | 7.5 | 0:25 | 0:50 | 1:45 | 3:30 |
9 | 6.7 | 0:28 | 0:56 | 1:58 | 3:56 |
10 | 6.0 | 0:31 | 1:02 | 2:11 | 4:22 |
11 | 5.5 | 0:34 | 1:08 | 2:24 | 4:48 |
12 | 5.0 | 0:37 | 1:14 | 2:37 | 5:14 |
13 | 4.6 | 0:40 | 1:21 | 2:50 | 5:41 |
14 | 4.3 | 0:43 | 1:27 | 3:03 | 6:07 |
15 | 4.0 | 0:47 | 1:33 | 3:17 | 6:33 |
16 | 3.8 | 0:50 | 1:39 | 3:30 | 6:59 |
17 | 3.5 | 0:53 | 1:45 | 3:43 | 7:25 |
18 | 3.3 | 0:56 | 1:52 | 3:56 | 7:52 |
19 | 3.2 | 0:59 | 1:58 | 4:09 | 8:28 |
20 | 3.0 | 1:02 | 2:04 | 4:22 | 8:44 |
25 | 2.4 | 1:18 | 2:35 | 5:28 | 10:55 |
Unogona kushandisawo tsanangudzo idzi:
- Mhanya: Simhanya kupfuura 5 mph kana kufamba kwema12 mamiriyoni. Izvi zvine simba-simba guru.
- Kufamba nekukurumidza kana kutamba: Kurumidza kusvika 4 kusvika ku5 mph kana kufambisa pakati pemaminitsi gumi nemaviri nemakumi maviri nemaira.
- Kufamba nokukurumidza: Kurumidza pakati pe3 ne4 mph kana kufamba kwepakati pemaminitsi gumi nemakumi maviri nemakumi maviri nemiraira. Iko kuenzanisa-kushanda simba. Cherechedza kuti zhinji dzinomhanya dzemitambo dzine muganhu wekuenzana wakaenzana nemaminitsi makumi matanhatu nemaira imwe chete.
- Kuramba nyore: Kurumidza kudarika 3 mph kana kufamba kwakakura kudarika maminitsi makumi maviri nemaira. Ichi ndicho chiedza chekuita basa.
Kushandisa Apps uye Fitness Wearables Kuyera Nguva Yako Nenguva
Nhanho yekuverenga inogona kuva chekutarisisa zvakanaka pane yako GPS fitness app kana GPS fitness speedometer inokuratidza iwe sekukurumidza kana kufamba. Izvi zvinogona kunge zvisina kururama uye haufaniri kufunga kuti uri kukurumidza kupfuura iwe chaizvoizvo. Chinhu chinowanzoita kuti muve neaccuracy iri mune imwe nzvimbo ine zvivakwa, miti, kana zvikomo zvinodzivisa chiratidzo chetaneti chinoshandiswa kuyera nzvimbo yako. Iyo pfungwa yakanaka kutarisa chero chigadziro chipi zvacho chinopikisa kuenzanisa kufamba kwako kana kumhanyira kumhanya pamusoro pekuziva kure kushandisa uchishandisa nguva.
Kurera Kurema
Kana iwe uchiziva kufamba kwako uye nguva yakawanda yauchave uchifamba kana kumhanya, unogona kuverenga kuti iwe unofanira kuenda sei panguva iyoyo. Izvi zvinogona kubatsira kana iwe uine nguva yakatarwa yekuvhara muviri uye uchida kuona kuti iwe unokwanisa kuenda sei panguva iyoyo. Dzimwe nguva iwe uchada kutendeuka mafambi, pane izvo zviitiko zvinobatsira kuziva kuti makiromita 0.62 makiromita uye makiromita 1.61 makiromita.
Kuti uverenge kure kana iwe uchiziva nhanho yako uye nguva, pinda nhanho dzako uye nguva mu calculator kuti uwane kure mumakiromita kana makiromita. Zvakare, kururamisa kwekufananidzira uku kunobva pakuve nekufamba kwakarurama. Nhanho iri mumaminitsi maira imwe kana maminiti pamakiromita (nguva / kureba)
Kuenzanisa Kuita Matanako
- Kurera = Nguva / Nguva
- Kureba = Zuva x Nguva
Kupedzisa Nguva Kuverenga
Kuziva kuti zvichakutora nguva yakareba sei kuti upedze chikamu chakakosha chezivo kuti ugare usati wanyoresa munhangemutange. Vanofamba uye vanononoka kumhanyira vanofanira kunge vanogona kupedzisa mukati mekudzidzira nguva cutoff. Iwe unogonawo kuenzanidza nguva yako yekupedzisa neine mazita evanokunda kuti uone kana iwe uchikwanisa kuwana chikwata chezera rako rezera.
Kuti uverenge nguva yako yekupedzisa, iwe unoda kuziva nhanho yako mumaminitsi nemiraira kana maminiti pamakiromita, uye kureba kwechikoro. Pinda aya mu calculator.
Kuenzanisa Kuita Matanako
- Kupedzisa Nguva = Pace x Kurema
- Kupedzisa Nguva = Kurumidza / Kureva
Iva nechokwadi kuti uri kutarisa kufamba kwako munzira dzinopfuura imwe, sezvo GPS-based speed ingave isina kururama. Kuita maira yakatarwa kana kilomita yakatarwa kunogona kuva nzira iri nani yekuwana kufamba kwakarurama. Kana zvisina kudaro, nguva yako yekupedzisira ichave isina kururama.
Kufanotaura nguva yekupedzisa kwenguva refu
Kunyange iwe uchigona kukwanisa kuzviita iwe makiromita kana makiromita uye usingashandise izvozvo kuti ufanotaura nguva yako yejaji we 5K kana 10K, iwe haungakwanise kuchengetedza imwe chete yepamhanho yehafu marathon kana marathon. Nzira dzekufanotaura nguva yako yekupedzisira dzinosiyana.
Imwe nzira yakakurudzirwa naDkt. John Robinson ndeyekuwedzera masekondi makumi maviri kusvika maira yako nguva dzose paunenge uchitarisa kure. Somuenzaniso, kana wapedza hafu ye marathon, tsvaga maminitsi akawandisa pamakiromita uye uwedzere masekondi makumi maviri kusvika ipapo. Kuti uwane nguva yako yekupedzisa marathon, iwe unowedzera maminetsi ako pamakiromita anenge 26.2 makiromita. Mutambi weMarathon Hal Higdon anoratidza kuwedzera yako makiromita gumi ekupedzisira nguva ne5 kuti uwane marathon yako yekupedzisa nguva.
Iwe Unoda Kushingaira Here?
Kana iwe usingafari nemigumisiro yenhanho yekugadzirisa, shandisa mazano aya uye zvidzidzo kukurumidza. Iwe unogona kudzidza kuti ungafamba sei nekukurumidza uchishandisa kumira kwakanakisisa, kufamba-famba kwemaoko, uye kupfuurira kuburikidza nechigamba chimwe nechimwe kubva pasitsitsinho kusvika kunezvigunwe zvine simba rakasimba. Nzira yeOlympic-nzira yekukwikwidza yakanakisisa yakadzidziswa kubva kumudzidzisi mumunhu, asi kana iwe ukaisa nguva yekuidzidza iwe ungakurumidza kubudisa vatambi vakawanda mumatambo emunharaunda. Vanhu vazhinji vanoshandisa nzira yekufamba / kumhanya kwemadzinza akareba, kushandura kufamba nekufamba kwenguva. Izvi zvinogona kukuendesa kumugumo wekupedzisira nekuvandudza fitness yako. Kana iwe uri mumhanyi, unogona kudzidza kumhanya nekukurumidza : kuburikidza kushanda pakutora kwako, tempo inofamba kwevhiki nevhiki, uye nguva inoshandiswa kushanda, uye kudzidzira kwechikomo.
> Kwakabva:
> Kuenzanisa Chiito Chemuviri Kuwedzerwa. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.