Kuwana Yekodzero Nhamba yePedometer Goal Yako
Kune zviuru gumi nezviviri zvezuva zuva nhamba yakarurama inogadzirisa sechinangwa chezuva nezuva? Iwe unogona kushamisika kuti nhamba iyoyo yakabva kupi uye kana iri chinangwa chakanaka chevanhu vakawanda. Zvinonyatsoratidza here kuti iwe uri kuwana kuvevedza kwakakwana kwehutano, kuderedza ngozi dzehutano, uye kutsigira kuora kwekurema?
Nei Mauto 10 000 Anoita Nhamba yeMashiripiti?
Pane chinangwa chezviuru gumi nezviviri zvezuva rakasikwa sekusimudzirwa nekambani ye pedometer muJapan muma1960 uye yakave yakakurumbira sezvo yakagamuchirwa nekufamba makirabhu.
Nhamba yacho yakanga isingabvi kutsvakurudza-yakangoita zvakanaka.
Pane imwe nguva chinangwa chezviuru gumi nezviviri zvezuva zvakasimbiswa, vatsvakurudzi vakaidza kubata uye vakaona kuti yakanga iri chiratidzo chakanaka iwe waive kune imwe nzvimbo yakatarwa yezviito zvekuita mukati mezuva rega kuderedza ngozi dzehutano. Iye zvino, mabasa akawanda anoona uye pedometer apps anoshandisa iyo sechinangwa chinowanikwa.
Ndezvipi zvitanhatu zvitanhatu zvakakwana kana kuti zvakanyanya?
Vakawanda vepamusoro-soro pedometers nemabasa ekutevedza vanoonawo kuti matanho aunotora anotsvaga zvakakwana kuti asangane nechiyero chekuenzanisa -kusvika-simba-yakasimba kuita basa . Semuenzaniso, Fitbit inodana kuti iyi inotora maminetsi anoshanda . Zvinosanganisira chinangwa chezuva nezuva chemaminitsi makumi matatu ehuwandu hwemabasa, izvo zvinokurudzirwa kuderedza ngozi dzehutano. Kana zviuru zvitatu zvematanho aunotora zuva roga roga zvinokurumidza kusvika 100 paminiti kwemaminitsi gumi, iwe uchasangana nechinangwa ichi.
Kunyangwe kuwedzera kuduku mumatanho ezuva pamusoro pekushaya basa kunogona kuita mutsauko mune hutano.
Nhamba dzakaderera se 6,000 matanho pazuva dzakaratidzwa kuti dzienderane nehuwandu hwekufa kwevarume varume. Asi nhanho gumi dzinogona kunge dzakaoma zvikuru kune vanhu vakwegura, vanogara , kana vane vane zvirwere zvisingaperi.
Kana kushaya uremu kana kudzivisa kuwedzera kukura ndiko kunonyanya kunetseka kwako, iwe unogona kuwedzera kunyanya kuwedzera-kuita zvakanyanya kuita basa, zvakanyanya semaminitsi 60 kusvika ku 90 mazuva mazhinji evhiki, maererano neCDC.
Izvozvo zvingareva kuwedzerwa kwechikwata chako chekuwedzera kwechimwe chezvikamu zvitatu kusvika ku 6 000 zvekuti zvikamu zvese zvinoita 15,000 matanho pazuva .
Nyanzvi dzinoona zvitanho gumi nezviviri pazuva sezvishoma kuduku kune vana . Vana vanoda maminitsi makumi matanhatu nezuva rekuita zvishoma-kusvika-nesimba-kuita basa, zvakapetwa kaviri pane zvinodiwa nevanhu vakuru. Nhamba yakakurudzirwa yezviito zve pedometer zuva nezuva kwevana vane makore matanhatu kusvika pa12 ndevane 12 000 kuvasikana uye 15 000 kuvakomana.
Iwe Wakashanda Zvakadini Kubva Pakawanda Zviito Nezuva Iwe Unofamba?
Catrine Tudor-Locke weYunivhesiti yeMassachusetts ave achidzidza pedometer kufamba kwemakore mazhinji. Kutsvakurudza kwake kwakagadzirisa izvi zvikamu zvevanhu vakuru vane utano hwakanaka zvichibva pamatanho ezuva ravakapinda.
- Sedentary Lifestyle Index : Pasi 5,000 matanho pazuva ndeye chiratidzo chekusakosha uye kugara zvakanyanya , izvo zvinosimudzira ngozi dzehutano.
- Low Active : 5,000 kusvika kune 7499 matanho pazuva ndeyezviitiko zvezuva nezuva basa kunze kwemitambo uye maitiro uye zvinogona kufungidzirwa kuti hazvina basa. Ivhareji yeAmerica inofamba matanho 5,900 kusvika 6,900 pazuva , kuisa vazhinji muboka rakaderera.
- Zvimwe Zvakashanda : 7,500 kusvika ku 9,999 matanho pazuva zvinogona kunge zvinosanganisira zvimwe zvidzidzo kana kufamba (uye / kana basa rinodikanwa kupfuura kufamba) uye rinogona kuonekwa sechinhu chinoshanda.
- Kushingaira : zviuru gumi nezviviri pazuva zvinoratidza pfungwa iyo inofanira kushandiswa kuisa vanhu sevanoshanda. Izvi zvinoita kuti chive chinangwa chezuva nezuva chevanhu vane utano vakatsvaga chiratidzo chinokurumidza ivo vari kuwana mukuita kwavo kwezuva nezuva.
- Kunyanya Kushanda : Vanhu vanotora matanho anopfuura 12 500 / zuva vangangodaro vanoiswa sevanoshanda zvikuru.
Kuwedzera Mazuva Ose Matanho ekuwedzera Yakafanana neMaminitsi makumi matatu ekufamba
Panzvimbo yekushandisa shangu 10 000 matanho pazuva sechinangwa, vamwe vanoti chinangwa chako pachako chinofanira kunge chakavakirwa pane zvaunowanzoita zvinyorwa zvinowedzera pamwe nekuwedzera. Kuwedzera 2,000 kusvika ku 4,000 matanho ekuverenga kwako kwezuva nezuva kuchakubatsira iwe kusvika pahutano hwakakurudzirwa hwekuita basa uye kuwedzera basa rako kupisa makoriri akawanda .
Semuenzaniso, shandisa pedometer kana kuongorora muviri kana kutakura smartphone yako newe iwe zuva rose. Enda pamusoro pemabasa ako ezuva nezuva. Cherechedza kuverenga kwemazvikamu zvako pakupera kwezuva pane imwe kambani kana kuti pedometer app. Ita izvi kwevhiki kuitira kuti uwane wega. Iwe unogona kuona kuti iwe unyore chete makiromita 5 000 pazuva. Chinangwa chako chinofanira kunge chiri kuwedzera nhamba yezvikwiriso zvakaenzana nekufamba kwemaminitsi makumi matatu, izvo zvichabva pamakwara maviri kusvika ku 4,000, zvichienderana nekufamba kwako nekukurumidza. Iyi iri pakati pemakiromita 1 ne2 ekufamba. Nhanho dzako pamakiromita dzinotsanangurwa nekukwirira kwako uye kupera kwaro. Kana sangano rako kana magwaro ekushandisa ari maminitsi mashomanana, nyorawo avo zvakare uye chinangwa kuwedzera iyo nhamba kusvika pamaminitsi makumi matatu nezuva.
Ndeipi Inofanirwa Kuti Pedometer Yako Inyore Chinangwa Ive?
Kunyange zvazvo Tudor-Locke akakurudzira chinangwa chezviuru gumi nezviviri zvezuva nezuva sechinhu chakanaka chekutanga, anopa mamwe mazano kuitira kuti afanane nekuita mabasa ekugadzirisa utano hwemwoyo:
- Wedzera matanho ako ezuva rimwe nerimwe nezviyero zvitatu kusvika ku 4,000 zvakatorwa panguva yekutora kwemaminitsi gumi kana kupfuura kwenguva yakawanda kusvika pamwero wakasimba kusvika kune simba, iyo inofamba kufamba nokukurumidza kuenda kunofamba.
- Kuzadzisa chinangwa che 8,900 kusvika ku 9,900 nhanho mazuva masere mashanu pavhiki uye zvinenge zvitatu zvinokwana 3,000 zvekuenzana-kusvika-nesimba-kushanda kwemaminitsi gumi kana kupfuura.
- Zvimwewo, sarudza chinangwa che 9,150 kusvika ku10,150 nhanho kwemazuva matatu pavhiki uye zvinokwana 3,250 matanho ekushingaira kusimba kwemaminitsi gumi kana kupfuura.
Shoko Rinobva
Zvinogona kuva zvinotyisa kuisa chinangwa che pedometer chemashamba gumi nemazana gumi uye unozviona uchiperesa nguva yakawanda. Izvi hazvishamisi, semashambaji eAmerica matanho kubva ku 5,000 kusvika ku7 000 matanho pazuva. Asi kana iwe uchida kuwana zvekuita zvekuita zvakakwana kuti uderedze hutano hwako hwehutano uye uchengetedze uremu hwako, unofanirwa kuwana nzira dzekuwedzera yako zuva nezuva pedometer step count kune chinangwa che10 000 kana kupfuura.
Chinangwa chako chinogona kukurudzira kuti uone kuti uri kuwana maminitsi makumi matatu nezuva rekuenzanisa-kuita-simba-kushanda muviri uye kuderedza nguva refu yekugara.
> Sources:
> Adams MA, Johnson WD, Tudor-Locke C. Kutsika / kushandurwa kwezuva kwemaitiro mashoma-uye-masimba ekufambisa basa kwevana nevechiri kuyaruka. International Journal of Behavioral Nutrition uye Physical Activity . 2013; 10 (1): 49. doi: 10.1186 / 1479-5868-10-49.
> Kuchengetedza. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html
Tudor-Locke C. Matanho Okuvandudza Utano Hwehutano: Ndezvipi Zviito Zvinotora Kuti Uwane Utano Hwakanaka uye Tinovimba Sei Tiri Nhamba Ino? Curr Cardio Risk Rep (2010) 4: 271-276 DOI 10.1007 / s12170-010-0109-5
> Tudor-Locke C, Craig CL, Brown WJ, et al. Ndeapi matanho / zuva zvakakwana? Kune vanhu vakuru. International Journal of Behavioral Nutrition uye Physical Activity . 2011; 8 (1): 79. doi: 10.1186 / 1479-5868-8-79.
> Tudor-Locke C, Schuna JM, Han H, et al. Nhanho-yakadzika Pabasa Rokuita Maitiro uye Dambudziko reCardiometabolic. Mishonga & Sayenzi muMutambo & Kuvhidzira . Svondo 2016: 1. doi: 10.1249 / mss.0000000000001100.