Nako ea ho Sebetsa e Hlaha ka Ntle ho Mehato e 10 000
Mehato ea hau ea ho bala Fitbit ea hau ke pontšo e le 'ngoe eo u sebetsang ka eona, empa tekanyo ea metsotso e sebetsang e u bolella hore na u fumana mofuta o lekaneng oa ts'ebetso ho fokotsa likotsi tsa bophelo bo botle le ho haha mekhoa ea boikoetliso . Ho sa tsotellehe hore na u sebelisa Fitbit kapa mochine o mong oa boitsebiso o ngolang metsotso e sebetsang, ke nako ea ho ela hloko motho eo le ho e etsa karolo ea sepheo sa hau sa letsatsi le letsatsi.
Ke Makhetlo a Mangata a Sebetsang U Hlokang
Fitbit e na le pakane e fapaneng ea metsotso e 30 e sebetsang ka letsatsi. U ka beha pakane eo holimo kapa e tlaase. Sepheo se itšetlehile ka litlhahiso tse tsoang ho Libaka tsa Tlhokomelo le Thibelo ea Maloetse (CDC) bakeng sa boikoetliso bo tsejoang ho fokotsa likotsi tsa bophelo.
Metsotso e sebetsang e ngotsoe ha u kopana le lipakane tsa CDC bakeng sa boikoetliso bo matla bo itekanetseng le bo matla. CDC ke e mong oa ba boholong lefapheng la bophelo bo botle ba reng u hloka bonyane metsotso e 150 ea boikoetliso bo itekanetseng kapa metsotso e 75 ea boikoetliso bo matla ka beke. Metsotso e mengata ea ho ikoetlisa e lokela ho finyelloa ka bonyane metsotso e 10 'me e lokela ho hasana ho pholletsa le beke.
Ho molemo ho feta, ka metsotso e 300 ea matla-tekano kapa metsotso e 150 ea boikoetliso bo matla bo bontšang hore o na le melemo e meng ea bophelo bo botle. Haeba u atlehile ho theola boima ba 'mele, CDC e bolela hore batho ba e bolokang hangata ba kena metsotso e 60 ho isa ho ea 90 ka letsatsi ka ketsahalo e itekanetseng ea boipheliso.
Seo Fitbit se sebetsang ka Metsotso e Bolelang
Mokhoa oa boipheliso oa metsotso o u bolella ha u qetile bonyane metsotso e leshome sebokeng se chesang lik'hilojule tse tharo ha u ntse u phomola. Ha u phomotse, metsoako ea hau ea motsoako (MET) e lekana le 1. Fitbit e sebelisa boemo ba 3 MET kapa ho feta ho bontša boikoetliso bo matla ba ho ikoetlisa.
Mothong oa 3 MET, u tla tsamaea kapele kapa u ikoetlise ka liketso tse ling tse phahamisang pelo ea hao ho lekaneng hore u phefumolohe ka mokhoa o hlakileng ho feta ho tloaelehileng. Fitbit e boetse e sebelisa mokhoa oa 6 MET ho bontša boithaopo bo matla.
Mesebetsi e meng e hlahlobang joalo ka Apple Watch e boetse e lemoha le ho tsitsa metsotso ea boikoetliso kapa metsotso e sebetsang. Li ka 'na tsa fapana ka tlhaloso ea tsona le mantsoe a bona. Ka mohlala, Garmin o sebelisa lentsoe metsotso e matla. Litebelisuoa tse ling tsa boikoetliso, tse kang mehlala ea Polar, li u fa likarolo tse fapaneng tsa metsotso e lekanyelitsoeng le metsotso e mahlahahlaha.
Li-exercising tse matlafatsang li kenyeletsa ho tsamaea ka potlako, ho tsamaea ka tsela e bonolo, mokoetlisi oa elliptical, ho sesa ho phomola, ho tsuba ha metsi, ho palama libaesekele tlase ho 10 mph, ballroom kapa ho tantša line, le ho lema. Li-exercising tse matla haholo li kenyeletsa ho matha, ho tsamaea ka holimo ho likoloi, ho palama libaesekele ho feta 10 mph, ho sesa ka potlako, ho sesa lithong, ho bapala ka potlako kapa ho bapala, ho bapala lipapali tse ngata (tse kang bolo ea maoto, hockey, basketball, singles tennis), le lirapa tse boima.
Ho lekanya metsotso e sebetsang
Lits'ebetso le litebelisuoa tse ling tse tsoetseng pele tsa mosebetsi le pedometers li ke ke tsa lemoha mehato feela eo u e nkang empa hape e khona ho lemoha hore na u tsamaea ka potlako ho feta mokhoa o bonolo oa ho tsamaea.
American College of Sports Medicine e bolela hore ho ba le litepisi tse 100 ka motsotso ke pontšo e ntle ea hore u finyella lebelo la ho tsamaea ka potlako le ho ikoetlisa ka matla.
U ke ke ua ngolisa metsotso e sebetsang ho fihlela u tsamaea ka lebelo le leholo. Sena se hakanngoa ho uena ka lenaneo la Fitbit. E nka hore ho na le bothata bo itseng bo bontšang hore u ikitlaetsa ka ho lekaneng kapa ka holimo.
Mefuta e meng e boetse e na le tšebetso ea sekhahla sa pelo ea mesifa 'me e sebelisa litekanyo tseo ho bona hore na u na le tekanyo ea pelo e hlokahalang bakeng sa boikoetliso bo matla bo itekanetseng le bo matla.
Sena se ka nepahala haholo ho feta cadence haeba u finyella boiteko bo leka-lekaneng butle-butle. Haeba u ntse u tsamaea ka holimo kapa u itšetlehile ka treadmill ho ka etsahala hore ebe pelo ea hau e tsosoa esita le butle-butle.
Mosebetsi o mong oa Fitbit o hlahloba ka boomo mefuta e sa tšoaneng ea boikoetliso 'me o ba fa maemo a MET ka tsela e nepahetseng. Sebopeho sa SmartTrack se lemoha phapang pakeng tsa ho tsamaea, ho matha, ho khanna ka ntle, elliptical le ho sesa. Sesebelisoa sena se tla ngolisa ho sebetsa ho lihlopha tsena.
U ka boela ua ngolisa lenaneo la boikoetliso ka letsoho le "Track Exercise" mosebetsing oa Fitbit kapa dashboard ea marang-rang. Haeba e finyella litlhoko tse hlokahalang, metsotso e tla kenngoa ka nako eohle ea metsotso e sebetsang. Sena se na le thuso bakeng sa liketso tse sa lekanyeng mehato e sa khaotseng, tse kang ho koetlisa mokoetlisi kapa libaesekele.
Ha Mehato e 10 000 ka Letsatsi e sa Lekana
Ho finyella pakane ea litekanyetso tse 10 000 ka letsatsi ha ho tiise hore u entse metsotso e 10 e tsitsitseng ea boikoetliso bo matla bo itekanetseng. U ka 'na ua tsamaea hantle haholo motšehare empa kamehla u tsamaea ka tsela e bonolo e sa phahamiseng lebelo la pelo ea hao ka mokhoa o lekaneng. Ha u ntse u le hōle le moo u se nang nako, ha u fumane melemo ea ho ikoetlisa ka boemong bo bontšitsoeng ho fokotsa likotsi tsa bophelo ba hau.
Ke kahoo ho leng molemo ho hlahloba tekanyo ea metsotso e sebetsang. Mohlomong u tsamaea ka tsela e bonolo. Kapa, u ka 'na ua tsamaea ka potlako, empa u na le khefu pele u fihla metsotso e 10 e tsoelang pele. Seo se tla fella ka ho lahleheloa ke metsotso e sebetsang.
Haeba u sebelisa pedometer kapa mosebetsi oa boitsebiso o sa ngoliseng metsotso e sebetsang, o tla hloka ho sebetsa ka thata ho ngola litekanyetso tsa hau tsa boithabiso le ho netefatsa hore u lebelo la pelo kapa lebelo le lokelang ho nkoa e le metsotso e sebetsang.
Ho Hlahloba Mehla ea Hao e Sebetsang Litšoantšo
E le hore u bone hore na u fihletse tataiso ea metsotso e 30 e sebetsang ka letsatsi, u ka hlahloba matsatsi a fetileng, libeke, le likhoeli lipapaling tse ngata tsa lisebelisoa tsa mesebetsi kapa li-dashboards tsa marang-rang. Sena se ka u thusa hore u bone tsoelo-pele eo ue entseng 'me u u susumelle hore u etse sepheo ka linako tsohle.
Ho bona ha o finyelitse metsotso e sebetsang ea Fitbit, o ka tlanya metsotso e sebetsang tile ho sesebediswa kapa o e kenye dashboard ya marang-rang. Ebe o tlanya letsatsi ho bona setšoantšo sa ha metsotso e sebetsang e ngolisitsoe nakong ea metsotso e meng le e meng e 15 ea letsatsi. O ka hlahloba matsatsi a fetileng, libeke, likhoeli, likoloto le lilemo.
Mesebetsi e meng ea boithabiso, e kang mehlala ea Polar, bontša hore na u fihletse matla kapa tekanyo e matla nakong ea metsotso ea hau e sebetsang. Sena se u nolofalletsa ho finyella pakane ea hau ea boikoetliso ka metsotso e fokolang haeba u etsa ba bang ka matla. Mmala oa apple ea Jawbone e bontša metsotso ea hao e sebetsang ho bontša matla a bona.
Melemo ea ho Finyella Metsotso ea Hao e Sebetsang Morero
Ka ho finyella pakane ea hao ea metsotso e sebetsang beke le beke, CDC e bontša melemo e mengata ea bophelo bo botle.
- U tla fokotsa kotsi ea lefu la pelo. U ka boela ua ntlafatsa khatello ea mali le li-cholesterol.
- U tla fokotsa menyetla ea lefu la ts'oaetso ea methapoli le ho ntlafatsa lefu la tsoekere la mofuta oa 2. Haeba u na le lefu la tsoekere la mofuta oa 2, u ka ntlafatsa tšebetso ea tsoekere ea mali.
- U fokotsa kotsi ea kankere ea colon le kankere ea matsoele mme lipatlisiso li bontša hore u ka fokotsa kotsi ea kankere ea endometrial le ea lung. Ho ikoetlisa ho boetse ho thusa baphonyohi ba kankere ho ba le boleng bo botle ba bophelo.
- Haeba o na le ramatiki mahlakoreng a hau, boikoetliso bo tlaase-bo matla-boemong bo tlaase bo tla u thusa ho boloka mosebetsi le ho laola bohloko.
- U ka ntlafatsa maikutlo a hau, fokotsa kotsi ea ho tepella maikutlo, 'me u robale hantle.
- U eketsa menyetla ea ho phela nako e telele.
Lentsoe le Tsoang ho
Ho fumana mokhoa leha e le ofe oa ho ikoetlisa ho molemo, haeba feela ho fokotsa nako eo ue qetileng u lutse u sa sebetse. Lipatlisiso li bontša hore hape u hloka ho qeta nako ea ho lula ho fokotsa likotsi tsa bophelo ba hau. Empa u tla fumana melemo e mengata ea bophelo bo botle boo u bo finyellang le pakane ea metsotso e sebetsang.
Leka ho finyella bonyane nako ea metsotso e 10 e etsang hore u phefumolohe le ho feta 'me pelo ea hao e phunyeletse. Ena e ka ba ho tsamaea ka potlako ha u ntse u qeta ho sebetsa kapa lijo tsa motšehare. Haha nako ea hao ka potlako kapa u eketsa matšoao a hau e le hore u fumane metsotso e 30 ka letsatsi kapa ho feta.
> Mehloli:
> Litaelo tsa hona joale tsa ho etsa mesebetsi ea tlhaho. Litsi tsa Tlhokomelo le Thibelo ea Maloetse. https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm.
> Garber CE, Blissmer B, Deschenes MR, et al. Palo le boleng ba ho ikoetlisa bakeng sa ho hlaolela le ho boloka li-cardiorespiratory, Musculoskeletal, le Neuromotor Fitness ho bonahala eka ke Batho ba phelang hantle. Meriana le Saense ka Lipapali le ho ikoetlisa . 2011; 43 (7): 1334-1359. doi: 10.1249 / mss.0b013e318213fefb.
> Ho e boloka. Litsi tsa Tlhokomelo le Thibelo ea Maloetse. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html.
> Melemo ea Mosebetsi oa Sebele. Litsi tsa Tlhokomelo le Thibelo ea Maloetse. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.