Nhanho dzako pamakiromita dzinoenderana nekutora kwako
Munhu akawandisa anotora pakati pe 2,000 ne 2 500 kufamba makwara nemaira imwechete sezvinonzi pedometer kana fitness band. Kumhanya-famba kunotora nguva refu uye iwe unogona kutora matanho ari pakati pe1 400 ne1 700 pamiraira. Zvose zvinokwana zviuru gumi zvinokwana mazana mana kusvika mairi. Asi nhamba yezvikwiriso pamakiromita yakasiyana kubva pamunhu kusvika kune mumwe munhu uye inotenderera mberi nekukwirira kwako.
Kuyera kutengesa kwako kuchakupa nhamba yakanyatsoruramisa pamatanho ako ega ega. Kuramba kwako kwakanyanya kureba kunobva pakutsinhirana kwechitsinho cheimwe tsoka kuenda kunechitsinho chechitsinho cheimwe rutivi. Iyi ndiyo nzvimbo inofambisa mberi nejasi rimwe chete. Kuramba kwako kwakasiyana-siyana zvichienderana nokuti uri kufamba kana kuti kumhanya, uye iwe uri pamakomo here kana mumigwagwa ine ngozi, kana kuti kuyambuka mumigwagwa uye unotanga uye unomira.
Kana iwe uchiziva kuderera kwako, matanho ako pamakiromita achava:
- 5,280 yakapatsanurwa nekuderera kwako mumakumbo.
- 63360 yakapatsanurwa nekuderera kwako mumasendimita.
Ona mamwe mitemo yegunwe uye nzira dzekufungidzira matanho ako chaiwo pamiraira.
Zvinyorwa Zvitsva pa Mile Walk Walking uye Running
Nokuda kwekutonga kwechimbichimbi chechigunwe, tsvakurudzo yekutsvakurudza yakawana matanho aya akaenzana nemaira paaifamba uye achimhanya kumhanya:
- Kufamba maminitsi makumi maviri nemaira (3 makiromita paawa): zviyero 2,250 pamiraira
- Kufamba maminetsi gumi nemira imwe (makiromita 4 paawa): matanho 1,950 pamiraira
- Inomhanya maminetsi gumi nemira imwe (makiromita mashanu paawa): matanho 1,950 pamiraira
- Inomhanya kwemaminitsi gumi nemairi (makiromita matanhatu paawa): matanho 1,700 pamiraira
- Inomhanya maminitsi masere negiramu (7.5 makiromita neawa): matanho 1,400 pamiraira
Uchishandisa aya mazana, apa ndiyo nzvimbo yaunogona kuenda nayo kushandisa mitero yakasiyana-siyana.
Matanho | Famba | Akatanga Kufamba / Jog | Runha | Kurumidza Kurumidza |
1 000 | 0.4 miles | 0.5 miles | 0.6 miles | 0.7 miles |
2,000 | 0.9 | 1.0 | 1.2 | 1.4 |
3,000 | 1.3 | 1.5 | 1.8 | 2.1 |
4,000 | 1.8 | 2.1 | 2.4 | 2.9 |
5,000 | 2.2 | 2.6 | 2.9 | 3.6 |
6,000 | 2.7 | 3.1 | 3.5 | 4.3 |
7,000 | 3.1 | 3.6 | 4.1 | 5.0 |
8,000 | 3.6 | 4.1 | 4.7 | 5.7 |
9 000 | 4.0 | 4.6 | 5.3 | 6.4 |
Zviuru gumi | 4.4 | 5.1 | 5.9 | 7.1 |
12,000 | 5.3 | 6.2 | 7.1 | 8.6 |
15,000 | 6.7 | 7.7 | 8.8 | 10.7 |
20,000 | 8.9 | 10.3 | 11.8 | 14.3 |
25,000 | 11.1 | 12.8 | 14.7 | 17.9 |
30,000 | 13.3 | 15.4 | 17.6 | 21.4 |
40,000 | 17.8 | 20.5 | 23.5 | 28.6 |
Matanho paMira Anofanirwa neHuight
Nhamba yakatarwa yakawanda inotsanangurwa yekureba yakareba ndeye 42 muzana yehupamhi, kunyange zvazvo kuwedzera kumwe kutsvakurudza kunoratidza kuti chiyero chinongogadzirisa zvakakwana. Vazhinji pedometers vanoshandisa zviyero izvi uye vanokumbira urefu hwako panguva yekugadzirisa. Kuongororwa kwakashata kwezvikwiriso pamakiromita zvichienderana nekumhanya kusvika kuhupamhi hwehukuru ndezvi:
| Kureba | Matanho paMira |
| 4 mamita 10 inches | 2,601 matanho |
| 4 mamita 11 inches | 2,557 nhanho |
| 5 tsoka kunyange | 2,514 matanho |
| 5 mamita 1 inch | 2,473 nhanho |
| 5 mamita 2 inches | 2,433 nhanho |
| 5 mamita matatu masendimita | 2,395 matanho |
| 5 mamita 4 inches | 2,357 matanho |
| 5 mamita 5 inches | 2,321 matanho |
| 5 mamita 6 inches | 2,286 matanho |
| 5 mamita 7 inches | 2,252 matanho |
| 5 mamita 8 inches | 2,218 matanho |
| 5 mamita 9 inches | 2,186 nhanho |
| 5 mamita 10 inches | 2,155 matanho |
| 5 mamita 11 inches | 2,125 matanho |
| 6 tsoka kunyange | 2,095 matanho |
| 6 mamita 1 inch | 2,067 nhanho |
| 6 mamita 2 inches | 2,039 nhanho |
| 6 mamita matatu masendimita | 2,011 matanho |
| 6 mamita 4 inches | 1,985 nhanho |
Nzira Yokuenzanisa Nhanho Dzako paMire
Nzira yakanakisisa yekuwana nhanho dzako dzakashambadzirwa pamakiromita ndeyokuti uverenge pane imwe nzira yakatarwa, nguva dzinoverengeka, uye uwane wega wega. Iwe unogona kushandisa pedometer yekuverenga-kuverenga kana kuti pedometer basa refoni yako kuti uverenge matanho ako, kana kuti iwe unogona kuzviverenga mumusoro wako.
- Rwendo: Kuti uwane makiromita akaenzana, unogona kushandisa chirevo chekota-mile track pachikoro cheko. Iwe unogona kunge uchibvunza mubatidzi kuti ave nechokwadi kuti iyo inenge yechina-mamaira (1,320 mamita) panzvimbo pane mamita 400 mamita (1,308 mamita). Famba mumugwagwa uri mukati chete. Verenga nhanho dzako. Zvakanakisisa kuenda kumativi mana kuti uwane makiromita akazara pamakiromita-makiromita, saka haufaniri kuita chero masvomhu. Kwemamita 400 mamita, enda kumativi mana uye uwedzere matanho ako ne 1.009.
- Bhuku Rebhokisi : Munda webhola makiromita makumi matatu kubva pamutsara wemagariro kusvika kumutsara wemagariro. Verenga nhanho dzako paunenge uchifamba kana kumhanyira pane zvaunowanzoita kubva pakutsvaga mutsara kusvika kumutsara wemagariro. Wedzerai matanho ako ne17,6 kuti uwane matanho ako mairi.
- App: Unogona kushandisa purogiramu yepurasi yakadai seMapMyWalk iyo inogona kuverenga matanho ako uye kuyera maira nefoni yako yefoni panguva imwe chete. Zvisinei, kure nemakiromita kunogona kurega ne10 muzana uchishandisa GPS. Kuti unyatsoruramisa, sarudza nzvimbo yekufamba iyo iri munzvimbo yakazaruka nemaonero akajeka ezvo denga uye kwete kuchinja kana kutendeuka. GPS zviratidzo zvinofamba pakati pefoni yako uye ma satellites akawanda mumutambo. Vanogona kuvhiringidzika nezvivako, miti, uye makomo, zvichiita kuti zvishoma zvishoma zviyero zvienzane.
- Yakayera Mile: Imwe nzira ndeyokushandisa mapikicha epakanzvimbo yepaIndaneti kukupa mapeji maira maire munzvimbo yako, zvino famba nayo ne pedometer kana pedometer app. Kuchenjera kusarudza nzira yakarurama pasina kutendeuka uye kuvhara kwekanakisisa.
Matanho paMira Kubva Marefu Length
Vazhinji pedometers vanokumbira kuti iwe upinde nguva yako yakareba panguva yekugadzirisa kuitira kuti uverenge nzvimbo yakatarwa nhamba yako yekuverenga. Avhareji kuti iwe uchaona zvakanyorwa munzvimbo dzakawanda mamita maviri (0.67 mamita) zvevakadzi uye 2.5 mamita (0.762 mamita) zvevarume, asi zvinowanikwa zvakanyanya paurefu. Matanho pamakiromita aizove mamita 5,280 akaparadzaniswa nekuderera kwako mumakumbo. A pedometer inotora nhamba yawakapinda seyakakura uye inoparadzanisa makiromita nenhamba iyoyo kuti uverenge kure kwawakafamba.
Kuti uone kupera kwako, iwe unogona kushandisa nzira dzakasiyana-siyana dzakadai sokufamba mumunda webhola (mamita 300) uye uchishandisa izvi kuenzanisa:
- 300 / chiverengero kuverengera = kupera kwemakumbo mutsoka
- 3600 / chiverengero chekuverengera = chiyero chakareba mumasendimita
Kururamisa Pedometer yako uye Fitness Band Distance
Kana iwe ukaona kuti pedometer yako ichikuudza kuti iwe wapfuurira kure kupfuura makiromita mumakiromita akaenzana, ezvo uwedzere hurefu hwakakorongwa hwakarongwa mu pedometer.
Kana iri kukuudza kuti iwe wapinda maira anenge makiromita mumataundi akaenzana, zvadaro deredza mararamiro ako akaenzanisirwa mu pedometer.
Kune Fitbit fitness bands uye pedometers , unogona kugadzirisa urefu hwako hwepakati kuburikidza neHouse Profile basa paDashibhodhi online. Mune Fitbit app, inogona kugadzirirwa muAkaunti, Makufambisa Maitiro, Madziro Akareba Mutsara. Iwe unogona kuisa urefu hwakasiyana hwekufamba uye kumhanya-famba.
Vatevedzeri vefitness vanopfeka paunondo wako kungangove kuverenga kumira kwemaoko panzvimbo pane matanho. Verenga mirayiridzo kuti uone kuti ingagadzirisa sei kunzwisisa, saka haisi kupfuura-kuverenga nhanho. Kutsvakurudza kunotaura kuti kuupfeka pairi yako isina simba ndiyo yakanaka kune yakarurama. Semuenzaniso, kana iwe wakarurama, takura pairi kuruoko rwako rworuboshwe.
Nhanho dzako pamakiromita hazvina kururama kana ukapfeka chikwata-chema-fitness tracker kana iwe usingashandisi kufamba kwemaoko, zvakadai apo paunenge uchibatisisa zvigadziro zvekatsika kana kusundira mutambi wemwana. Zvinogonawo kuva zvisina kururama paunenge uchishandisa matanda uye usingafambisi mapuranga nhanho dzose.
Shoko Rinobva
Kuziva kuti ingani mitanho inowanzoita maira imwe chete, unogona kutanga kutarisa kuti unoda kufamba zvakadini kuti utore matanho 10,000 pazuva pazuva pedometer. Iyo inoshandawo mune zvekare. Makiromita angaita seasingaoneki kwenguva yakareba kana iwe ukaona kuti vangani iwe unokwanisa kugona munguva yezvaunoita zuva nezuva. Ramba uchifamba uye iwe uchaita kuti uve nechinangwa chezuva nezuva.
> Sources:
> Barreira TV, Rowe DA, Kang M. "Zvikamu zvekufamba nekugogodza muHutano Vechiduku Vakuru," International Journal of Exercise Science. Vol. 3 (2010) Iss. 1.
> Bassett DR, Toth LP, Lamunion SR, Crouter SE. Nhanho Kuverenga: Ongororo Yezviyero Zvokuenzanisa uye Zvirwere Zvine Utano. Sports Medicine . 2016; 47 (7): 1303-1315.
> Hoeger WK, Bond L, Ransdell L, Shimon JM, Merugu S. "Imwe-Mikoko Inotarisa Mukufamba Nokumhanya" "ACSM's Health & Fitness Journal, January / February 2008, Vol. 12, Nha.