Sheba Li-calories tsa Hao ka Makhetlo a fapaneng a ho Tsamaea le Nako
Ke lik'hilojule tse kae tseo u li chesang ha u tsamaea metsotso e le 'ngoe, metsotso e 30, kapa hora? E itšetlehile ka hore na u lekanya bokae le tebelo ea hao ea ho tsamaea.
Sheba lichate tse ka tlase kapa sebelisa k'hamphani ea inthanete ho fumana hore na ke lik'hilojule tse kae tseo u li chesang maetong a hau. Haeba o rata, o ka bona lik'hilojule tse ngata tseo u li chesang ho latela mehato ea pedometer kapa lik'halori tse chesitsoeng ho latela lik'hilomithara tse ngata .
Metsotso e Tsamaeang Litšoantšo tsa Khalori
Fumana hore na ke lik'hilojule tse kae tseo u li chesang ka motsotso oa ho tsamaea. Boima ba hao le lebelo la hao ke lintlha tse peli tse khethollang nomoro ena. U ka sebelisa app kapa mekhoa e meng ho lekanya lebelo la hao la ho tsamaea .
Li-calories li Chesoa Ho tsamaea ka 3 mph-20 metsotso ka Mile | |||||||
Boima ba 'mele (lb.) | Metsotso e 1. | 15 mets. | 30 metsotso. | Metsotso e 45. | 1 hora. | Metsotso e 90. | 2 hora. |
100 | 3 | 40 | 80 | 119 | 159 | 239 | 318 |
110 | 3 | 44 | 88 | 131 | 175 | 263 | 350 |
120 | 3 | 48 | 96 | 143 | 191 | 287 | 382 |
130 | 3 | 52 | 103 | 155 | 207 | 310 | 413 |
140 | 4 | 56 | 112 | 167 | 223 | 335 | 446 |
150 | 4 | 60 | 119 | 179 | 238 | 357 | 476 |
160 | 4 | 64 | 128 | 191 | 255 | 383 | 510 |
170 | 5 | 68 | 135 | 203 | 271 | 406 | 541 |
180 | 5 | 72 | 144 | 215 | 287 | 431 | 574 |
190 | 5 | 76 | 151 | 227 | 302 | 454 | 605 |
200 | 5 | 80 | 159 | 239 | 318 | 477 | 636 |
225 | 6 | 90 | 179 | 269 | 358 | 537 | 716 |
250 | 7 | 100 | 199 | 299 | 398 | 597 | 796 |
275 | 7 | 110 | 219 | 329 | 438 | 657 | 876 |
300 | 8 | 119 | 239 | 358 | 477 | 716 | 954 |
Ho tsamaea ka 3 mph le 3.5 mph ho tloaelehile bakeng sa ho tsamaea ka mokhoa o monate kapa ho tsamaea bophelo bo botle.
Li-calories li Chesoa Ho tsamaea ka 3.5 mph-17 metsotso ka Mile | |||||||
Boima ba 'mele (lb.) | Metsotso e 1. | 15 mets. | 30 metsotso. | Metsotso e 45. | 1 hora. | Metsotso e 90. | 2 hora. |
100 | 3 | 48 | 97 | 145 | 194 | 290 | 387 |
110 | 4 | 54 | 108 | 161 | 215 | 323 | 430 |
120 | 4 | 59 | 118 | 177 | 237 | 355 | 473 |
130 | 4 | 63 | 127 | 190 | 254 | 381 | 507 |
140 | 5 | 69 | 138 | 206 | 275 | 413 | 550 |
150 | 5 | 73 | 146 | 219 | 292 | 439 | 585 |
160 | 5 | 78 | 157 | 235 | 314 | 471 | 628 |
170 | 6 | 83 | 166 | 249 | 332 | 499 | 665 |
180 | 6 | 88 | 176 | 264 | 353 | 529 | 705 |
190 | 6 | 93 | 186 | 279 | 372 | 557 | 743 |
200 | 7 | 98 | 196 | 293 | 391 | 587 | 783 |
225 | 7 | 110 | 220 | 330 | 440 | 660 | 880 |
250 | 8 | 123 | 245 | 368 | 490 | 735 | 980 |
275 | 9 | 134 | 269 | 403 | 538 | 806 | 1075 |
300 | 10 | 146 | 292 | 439 | 585 | 877 | 1170 |
Hona joale, sheba phapang ha u nka lebelo la ho tsamaea ka maoto. U chesa lik'hilojule tse eketsehileng ka motsotso mme u koahela lik'hilomithara tse ngata ka nako e le 'ngoe. Boima ba hau bo ntse bo le boemong bo boholo ka ho fetisisa ho fumana hore na ke lik'hilojule tse kae tseo u li chesang ha u ntse u tsamaea.
Lik'halori li Chesoa Ho tsamaea ka 4 mph-15 metsotso ka Mile | |||||||
Boima ba 'mele (lb.) | Metsotso e 1. | 15 mets. | 30 metsotso. | Metsotso e 45. | 1 hora. | Metsotso e 90. | 2 hora. |
100 | 4 | 56 | 113 | 169 | 225 | 338 | 450 |
110 | 4 | 63 | 125 | 188 | 250 | 375 | 500 |
120 | 5 | 69 | 138 | 206 | 275 | 413 | 550 |
130 | 5 | 74 | 148 | 221 | 295 | 443 | 590 |
140 | 5 | 80 | 160 | 240 | 320 | 480 | 640 |
150 | 6 | 85 | 170 | 255 | 340 | 510 | 680 |
160 | 6 | 91 | 183 | 274 | 365 | 548 | 730 |
170 | 6 | 97 | 193 | 290 | 387 | 580 | 773 |
180 | 7 | 103 | 205 | 308 | 410 | 615 | 820 |
190 | 7 | 108 | 216 | 324 | 432 | 648 | 864 |
200 | 8 | 114 | 228 | 341 | 455 | 683 | 910 |
225 | 9 | 128 | 256 | 384 | 512 | 767 | 1023 |
250 | 10 | 143 | 285 | 428 | 570 | 855 | 1140 |
275 | 10 | 156 | 313 | 469 | 625 | 938 | 1250 |
300 | 11 | 170 | 340 | 510 | 680 | 1020 | 1360 |
Lik'halori li Chesoa Ho tsamaea ka 4.5 mph-13: 20 Metsotso ka Mile | |||||||
Boima ba 'mele (lb.) | Metsotso e 1. | 15 mets. | 30 metsotso. | Metsotso e 45. | 1 hora. | Metsotso e 90. | 2 hora. |
100 | 5 | 71 | 142 | 213 | 284 | 425 | 567 |
110 | 5 | 79 | 158 | 236 | 315 | 473 | 630 |
120 | 6 | 87 | 173 | 260 | 347 | 520 | 693 |
130 | 6 | 93 | 186 | 279 | 372 | 558 | 743 |
140 | 7 | 101 | 202 | 302 | 403 | 605 | 806 |
150 | 7 | 107 | 214 | 321 | 428 | 643 | 857 |
160 | 8 | 115 | 230 | 345 | 460 | 690 | 920 |
170 | 8 | 122 | 243 | 365 | 487 | 730 | 974 |
180 | 9 | 129 | 258 | 387 | 517 | 775 | 1033 |
190 | 9 | 136 | 272 | 408 | 544 | 816 | 1089 |
200 | 10 | 143 | 287 | 430 | 573 | 860 | 1147 |
225 | 11 | 161 | 322 | 483 | 644 | 967 | 1289 |
250 | 12 | 180 | 359 | 539 | 718 | 1077 | 1436 |
275 | 13 | 197 | 394 | 591 | 788 | 1181 | 1575 |
300 | 14 | 214 | 428 | 643 | 857 | 1285 | 1714 |
Li-calories li Chesoa Ho tsamaea ka 5 mph-12 metsotso ka Mile | |||||||
Boima ba 'mele (lb.) | Metsotso e 1. | 15 mets. | 30 metsotso. | Metsotso e 45. | 1 hora. | Metsotso e 90. | 2 hora. |
100 | 6 | 90 | 180 | 270 | 360 | 540 | 720 |
110 | 7 | 100 | 200 | 300 | 400 | 600 | 800 |
120 | 7 | 110 | 220 | 330 | 440 | 660 | 880 |
130 | 8 | 118 | 236 | 354 | 472 | 708 | 944 |
140 | 9 | 128 | 256 | 384 | 512 | 768 | 1024 |
150 | 9 | 136 | 272 | 408 | 544 | 816 | 1088 |
160 | 10 | 146 | 292 | 438 | 584 | 876 | 1168 |
170 | 10 | 155 | 309 | 464 | 618 | 928 | 1237 |
180 | 11 | 164 | 328 | 492 | 656 | 984 | 1312 |
190 | 12 | 173 | 346 | 518 | 691 | 1037 | 1382 |
200 | 12 | 182 | 364 | 546 | 728 | 1092 | 1456 |
225 | 14 | 205 | 409 | 614 | 818 | 1228 | 1637 |
250 | 15 | 228 | 456 | 684 | 912 | 1368 | 1824 |
275 | 17 | 250 | 500 | 750 | 1000 | 1500 | 2000 |
300 | 18 | 272 | 544 | 816 | 1088 | 1632 | 2176 |
Ts'ebetso ena ea lik'halori e ne e etsoa ka litekanyetso tsa ho chesa lik'halori tse fumanoang lipatlisisong tsa lik'hemik'hale tsa motsoako (MET). Lipalo li sebelisa litafole tse lekanang tsa 2011.
Mokhoa oa ho Chesa Likhalase Tse Eketsehileng Ho Tsamaea
Mofuta o moholo ka ho fetisisa oa lik'hilojule tse chesang ho tsamaea ke hore na u tsamaea hōle hakae le hore na u bala hakae.
Ho potlakela ho tla u lumella ho tsoela pele ho feta moo ho chesa lik'hilojule tse ngata ka nako e behiloeng. Empa o tla chesa hoo e batlang e le lik'hilojule tse lekanang le mailile ka lebelo le lebelo la ho tsamaea. Ho matha ho ka chesa lik'hilojule tse ngata ka ho fetisisa kaha ho akarelletsa ho phahamisa 'mele fatše.
Ithute ho tsamaea ka potlako . O ka matlafatsa lebelo la hao la ho tsamaea ka ntlafatso ea boemo ba hau, ho sebelisa mochine oa letsoho le ho sebelisa mohato o matla oa ho tsamaea. Haufinyane u tla be u koahela sebaka se seholo ka nako e tlaase. Seo se tla u lumella ho chesa lik'hilojule tse ngata nakong ea ho ikoetlisa metsotso e 30. Litlhahiso tse ling tsa ho chesa lik'hilojule tse ngata ha u ntse u tsamaea li kenyeletsa ho sebelisa lipalo tsa Nordic tsa ho tsamaea kapa ho ithuta mokhoa oa ho tsamaea.
Lentsoe le Tsoang ho
E na le molemo o bokae ho ema le ho tsamaea metsotso e seng mekae? U se ke ua nyahama ho tsamaea ha u nahana hore palo ea lik'hilojule e chesitsoe e nyenyane haholo. Melemo e feta ho chesa lik'hilojule. Ho fokotsa nako ea hau ea ho lula ho tla thusa ho boloka mesifa, manonyeletso, tšelo ea mali, le masapo ho sebetsa hantle. Ka ho tsamaea haholo le ho lula fatše ho pholletsa le letsatsi, o tla chesa lik'hilojule tse ngata, fokotsa likotsi tsa bophelo bo botle, 'me u etse' mele oa hau hantle.
Mohloli:
> Ainsworth BE, Haskell WL, Herrmann SD, Bassett DR Jr, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. 2011 Tlhaloso ea mesebetsi ea boipheliso. Meriana le Saense ka Lipapali le ho ikoetlisa . 2011; 43 (8): 1575-1581. doi: 10.1249 / mss.0b013e31821ece12.