Na u batla ho tseba lik'hilojule tse kae tseo u li chesang ho tsamaea mailile a le mong, lik'hilomithara tse peli, kapa ho feta? Lebelo la hao la ho tsamaea le bohlokoa hakae?
Boima ba hao le sebaka seo u tsamaeang ho sona ke lisosa tse kholo ka ho fetisisa tsa lik'hilojule tseo u li chesang ha u ntse u tsamaea. Molao oa lesela ke hore lik'hilojule tse ka bang 100 ka mailile li chesoa bakeng sa motho ea limilione tse 180 le lik'hilojule tse 65 ka mailile li chesoa bakeng sa motho ea limilione tse 120.
Lebelo la hao la ho tsamaea ha le fokotsehe. Sebelisa lichate tsena ho tseba hore na ke lik'hilojule tse kae tseo u li chesang maetong a hau, ho itšetlehile ka boima ba hao le lebelo la likarolo tse sa tšoaneng ho tloha bohōle ba lik'hilomithara tse peli ho ea marathong a lik'hilomithara tse 26.2.
Ntlha ea pele, sheba lik'halori tseo u ka li chesang ka mailiko ka tsela e tloaelehileng ea ho tsamaea eo u ka e thabelang ha u ntse u tsamaea ka maoto kapa u tsamaea ka ntja ea hao. Lebelo lena ke la tlhaho leo u neng u ka le nahana ha u e-ea ho tsamaea ntle le ho leka ho tsamaea kapele.
Lik'halori li Chesoa Ho Tsamaea 2.5 ho ea ho 3.5 mph ka Miles le Weight | ||||||||||
Boima ba (lbs) | 100 | 120 | 140 | 160 | 180 | 200 | 220 | 250 | 275 | 300 |
Mile 1 | 53 khal. | 64 | 74 | 85 | 96 | 106 | 117 | 133 | 146 | 160 |
Mile 2 | 106 | 128 | 149 | 170 | 191 | 213 | 234 | 266 | 292 | 319 |
Mile 3 | 160 | 191 | 223 | 255 | 287 | 319 | 351 | 399 | 439 | 479 |
Mile 4 | 213 | 255 | 298 | 340 | 383 | 425 | 468 | 532 | 585 | 638 |
Mile 5 | 266 | 319 | 372 | 425 | 479 | 532 | 585 | 665 | 731 | 798 |
Mile 6 | 319 | 383 | 446 | 510 | 574 | 638 | 702 | 798 | 877 | 957 |
Mile 7 | 372 | 447 | 521 | 595 | 670 | 744 | 819 | 931 | 1023 | 1117 |
Mile 8 | 426 | 510 | 595 | 680 | 766 | 850 | 936 | 1064 | 1170 | 1276 |
Mile 9 | 479 | 574 | 670 | 765 | 861 | 957 | 1053 | 1197 | 1316 | 1436 |
Mile 10 | 532 | 638 | 744 | 850 | 957 | 1063 | 1170 | 1330 | 1462 | 1595 |
Mile 13.1 | 697 | 836 | 975 | 1114 | 1254 | 1393 | 1533 | 1742 | 1915 | 2089 |
Mile 26.2 | 1394 | 1672 | 1949 | 2227 | 2507 | 2785 | 3065 | 3485 | 3830 | 4179 |
Lipalo tsena tse peli tsa ho qetela ke sebaka sa marathon-marathon sa 13.1-mile le marathon a 26.2-mile marathon .
Li-calories li chesoa ka ho lekaneng lebelo la ho tsamaea ka potlako
Hona joale bona liphello tsa ho nka lebelo la hao la ho tsamaea ho ea maoto a maoto a 4 mph kapa ho feta. O tla chesa lik'hilojule tse fetang maele ha u ntse u eketsa lebelo la hau, empa ntho e kholo ka ho fetisisa e ntse e tla ba kamoo u lekanyang kateng.
Molemo o mong oa ho tsamaea ka potlako ke hore u ka tsamaea ka nako e lekanang. Haeba u tsamaea ka nako e behiloeng, seo se tla bolela ho chesa lik'hilojule tse ngata nakong ea ho ikoetlisa.
Lik'halori li Chesoa ho Tsamaea 4.0 mph ka Miles le Weight | ||||||||||
Boima ba (lbs) | 100 | 120 | 140 | 160 | 180 | 200 | 220 | 250 | 275 | 300 |
Mile 1 | 57 kal. | 68 | 80 | 91 | 102 | 114 | 125 | 142 | 156 | 171 |
Mile 2 | 114 | 136 | 159 | 182 | 205 | 227 | 250 | 284 | 313 | 341 |
Mile 3 | 170 | 205 | 239 | 273 | 307 | 341 | 375 | 426 | 469 | 512 |
Mile 4 | 227 | 273 | 318 | 364 | 409 | 454 | 500 | 568 | 625 | 682 |
Mile 5 | 284 | 341 | 398 | 455 | 512 | 568 | 625 | 710 | 782 | 853 |
Mile 6 | 341 | 409 | 477 | 545 | 614 | 682 | 750 | 852 | 938 | 1023 |
Mile 7 | 398 | 477 | 557 | 636 | 716 | 795 | 875 | 994 | 1094 | 1194 |
Mile 8 | 454 | 546 | 636 | 727 | 818 | 909 | 1000 | 1136 | 1250 | 1364 |
Mile 9 | 511 | 614 | 716 | 818 | 921 | 1022 | 1125 | 1278 | 1407 | 1535 |
Mile 10 | 568 | 682 | 795 | 909 | 1023 | 1136 | 1250 | 1420 | 1563 | 1705 |
Mile 13.1 | 744 | 893 | 1041 | 1191 | 1340 | 1488 | 1638 | 1860 | 2048 | 2234 |
Mile 26.2 | 1488 | 1787 | 2083 | 2382 | 2680 | 2976 | 3275 | 3720 | 4095 | 4467 |
Lik'halori li Chesoa ho Tsamaea 4.5 mph ka Miles le Weight | ||||||||||
Boima ba (lbs) | 100 | 120 | 140 | 160 | 180 | 200 | 220 | 250 | 275 | 300 |
Mile 1 | 64 cal. | 76 | 89 | 102 | 115 | 127 | 140 | 159 | 175 | 191 |
Mile 2 | 127 | 153 | 178 | 204 | 229 | 255 | 280 | 318 | 350 | 382 |
Mile 3 | 191 | 229 | 267 | 305 | 344 | 382 | 420 | 477 | 525 | 573 |
Mile 4 | 254 | 306 | 356 | 407 | 458 | 509 | 560 | 636 | 700 | 764 |
Mile 5 | 318 | 382 | 446 | 509 | 573 | 637 | 700 | 796 | 875 | 955 |
Mile 6 | 382 | 458 | 535 | 611 | 687 | 764 | 840 | 955 | 1050 | 1145 |
Mile 7 | 445 | 535 | 624 | 713 | 802 | 891 | 980 | 1114 | 1225 | 1336 |
Mile 8 | 509 | 611 | 713 | 814 | 916 | 1018 | 1120 | 1273 | 1400 | 1527 |
Mile 9 | 572 | 688 | 802 | 916 | 1031 | 1146 | 1260 | 1432 | 1575 | 1718 |
Mile 10 | 636 | 764 | 891 | 1018 | 1145 | 1273 | 1400 | 1591 | 1750 | 1909 |
Mile 13.1 | 833 | 1001 | 1167 | 1334 | 1500 | 1668 | 1834 | 2084 | 2293 | 2501 |
Mile 26.2 | 1666 | 2002 | 2334 | 2667 | 3000 | 3335 | 3668 | 4168 | 4585 | 5002 |
Lik'halori li Chesitsoe ho Tsamaea 5.0 mph ka Miles le Weight | ||||||||||
Boima ba (lbs) | 100 | 120 | 140 | 160 | 180 | 200 | 220 | 250 | 275 | 300 |
Mile 1 | 73 cal. | 87 | 102 | 116 | 131 | 146 | 160 | 182 | 200 | 218 |
Mile 2 | 145 | 175 | 204 | 233 | 262 | 291 | 320 | 364 | 400 | 436 |
Mile 3 | 218 | 262 | 305 | 349 | 393 | 437 | 480 | 545 | 600 | 655 |
Mile 4 | 291 | 349 | 407 | 466 | 524 | 582 | 640 | 727 | 800 | 873 |
Mile 5 | 364 | 437 | 509 | 582 | 655 | 728 | 800 | 909 | 1000 | 1091 |
Mile 6 | 436 | 524 | 611 | 698 | 785 | 873 | 960 | 1091 | 1200 | 1309 |
Mile 7 | 509 | 611 | 713 | 815 | 916 | 1019 | 1120 | 1273 | 1400 | 1527 |
Mile 8 | 582 | 698 | 814 | 931 | 1047 | 1164 | 1280 | 1454 | 1600 | 1746 |
Mile 9 | 654 | 786 | 916 | 1048 | 1178 | 1310 | 1440 | 1636 | 1800 | 1964 |
Mile 10 | 727 | 873 | 1018 | 1164 | 1309 | 1455 | 1600 | 1818 | 2000 | 2182 |
Mile 13.1 | 952 | 1144 | 1334 | 1525 | 1715 | 1906 | 2096 | 2382 | 2620 | 2858 |
Mile 26.2 | 1905 | 2287 | 2667 | 3050 | 3430 | 3812 | 4192 | 4763 | 5240 | 5717 |
Litsela Tse Ling Tsa ho Tsamaea Litlhaku Tse Tsamaeang
Haeba u tsamaea nako e tobileng, metsotso e 15 kapa metsotso e 30, ho e-na le sebaka se khethehileng, u ka 'na ua batla ho sheba chate ea ho tsamaea lik'halori tse chesitsoeng ka metsotso e tsamaeang le ho tsamaea ka lebelo .
Haeba o sebelisa pedometer, o ka sheba chate ea lik'halori tse chesitsoeng ke bohato ba pedometer . K'hilomithara tse ka bang 2 000 ho ea ho 2 400 , ho itšetlehile ka bolelele ba hao le bolelele ba tsona.
Mokhoa oa ho Chesa Likhalase Tse Eketsehileng Ha U ntse U Tsamaea
Haeba u batla ho chesa lik'hilojule tse ngata ha u ntse u tsamaea , lipatlisiso tsa motlakase (MET) tse hlahisitseng linomoro tsena tsa khalori li bontša litsela tse ling tsa ho li etsa. U tla chesa lik'hilojule tse eketsehileng ka ho tsamaea lik'hilomithara tse ngata . Ho potlakela ho tsamaea ka lebelo ha ho na phello e kholo lik'halori tse chesitsoeng ka 'ngoe, empa e ka etsa phapang hobane u tla koahela sebaka se lekaneng nako e lekanang. Haeba u e-na le metsotso e 15 feela kapa metsotso e 30 ea ho tsamaea, joale ho potlakela ke mokhoa o motle.
Ho matha le ho tsamaea ho chesa lik'hilojule tse ngata ka ho fetisisa. Ho matha ho chesa lik'hilojule tse fetang maeto ho feta ho tsamaea , mohlomong ka lebaka la boiteko ba phalliso ea phahama, e leng e phahamisang maoto ka bobeli fatše ka nako e le 'ngoe nakong ea ho matha. O ka chesa lik'hilojule tse eketsehileng ka ho eketsa nako e tsoelang pele ho tsamaea ha hao mosebetsing. Ka mokhoa oa ho baleha, u sebelisa mesifa e mengata ha u bapisoa le ho tsamaea ka linako tsohle kapa ho tsamaea ka tsela e tloaelehileng 'me seo se fella ka ho chesa lik'hilojule tse fetang maili.
Ho phaella maralleng, litepisi, kapa treadmill ho itšetleha ka ho tsamaea ha hao ho tla chesa lik'hilojule tse eketsehileng ebe o eketsa matla a ho ikoetlisa. U ka boela ua chesa lik'halori tse ngata tse tsamaeang ka ho sebelisa lipalo tsa ho tsamaea hantle 'meleng , tse eketsang boima ba' meleng boima ho ea ho tsamaea ha hao.
Joalokaha lichate li bontša, u chesa lik'hilojule tse fetang mile ka ho lekanya ho feta. U ka 'na ua lekeha hore u nke lisebelisoa kapa u kenye mokotla o boima. Empa o lokela ho nahana hore sena se tla beha marang-rang le maoto a mangata. Ho molemo ho tsamaea metsotso e seng mekae feela ho etsa phapang ho e-na le hoo.
Na U Chesa lik'halori tse Lekaneng ho Lahla Boima?
E le ho theola boima ba 'mele, o lokela ho eketsa ts'ebetso ea hau ho chesa lik'hilojule tse ngata letsatsi ka leng le / kapa u ja lik'hilojule tse seng kae letsatsi ka leng. U ka sebelisa mokhoa ona oa ho lahleheloa ke boima ba 'mele ho bona hore na sepheo sa hau sa khalori se lokela ho ba joang ho itšetlehile ka hore na u sebetsa joang.
Pile ea mafura e lekana le lik'hilojule tse 3 500. Ho lahleheloa ke limilione tse le beke ka beke, o tla hloka ho chesa lik'hilojule tse ka bang 500 ka letsatsi ho feta ha u ja. U ka etsa sena ka ho eketsa ketsahalo ea hau ea lik'halori kapa ka ho ja lik'halori tse seng kae-kapa ka bobeli. Ho bonolo ho e finyella ka ho kopanya mosebetsi o eketsehileng le ho ja tlaase. Ho ikoetlisa ka ho lekaneng letsatsi le leng le le leng ho chesa lik'hilojule tse 300 ho isa ho 400 ke pakane e ntle bakeng sa karolo e itseng ea moralo oa tahlehelo ea boima ba hau.
Lentsoe le Tsoang ho
Senotlolo sa ho chesa lik'hilojule tse ngata ka ho ikoetlisa ke ho fumana seo u tla se thabisa le se se etsang kamehla. Ha u ntse u ka nahana hore linomoro li shebahala li nyenyane, li tla eketsa. Haeba u rata ho tsamaea le ntja ea hau kapa ho loketse ho tsamaea ka nako ea mosebetsi oa hau , u ka 'na ua etsa joalo' me ua tsoela pele ho e etsa.
U se ke ua tlohela ho tsamaea ka tsela e monate ho nahana hore u tla be u otla lipapali tsa boikoetliso hamorao, empa u fumane hore "hamorao" ha ho mohla e tlang. Fumana litsela tsa ho eketsa ho tsamaea ho pholletsa le letsatsi la hau.
Ho tsamaea ka thata ke mokhoa o itekanetseng oa boikoetliso. E le ho fokotsa likotsi tsa bophelo bo botle le ho lula u phela hantle, ba boholong bophelo bo botle ba kgothaletsa ho tsamaea ka metsotso e 10 ka nako e telele, ka makhetlo a mararo ka letsatsi, kapa leeto la metsotso e 30 ka letsatsi. Ka ho tsamaea lik'hilomithara tse peli ho isa ho tse 3 ka letsatsi, u ke ke ua chesa lik'hilojule feela, u tla ntlafatsa bophelo ba hau.
> Mehloli:
> Ainsworth BE, Haskell WL, Herrmann SD, le al. 2011 Tlhaloso ea mesebetsi ea boipheliso. Meriana le Saense ka Lipapali le ho ikoetlisa . 2011; 43 (8): 1575-1581. doi: 10.1249 / mss.0b013e31821ece12.
> Mosebetsi oa Boipheliso Litaelo tsa Maamerika. Ofisi ea Thibelo ea Maloetse le Ts'ebetso ea Bophelo.