MET, kapa tekanyo e tloaelehileng ea metabolism, ke lisebelisoa tse sebelisetsoang ho lekanya boholo ba oksijene e sebelisoang ke 'mele nakong ea ho ikoetlisa. MET e emetse "Mefuta ea Metabolic Equivalent for Task." Ke ka bokhutšoao mokhoa oa ho bapisa palo ea boiteko bo hlokahalang bakeng sa mesebetsi e sa tšoaneng pakeng tsa batho ba boima bo fapaneng.
Ho kgothaletswa hore motho e mong le e mong a fumane mosebetsi o itseng ka makhetlo a mangata ka beke, kaha mosebetsi o joalo o na le melemo e fapaneng ea bophelo bo botle.
METs ho Amanang le Ketsahalo
MET e le 'ngoe ke karolo ea motheo ea MET ho amanang le liketsahalo. MET e le 'ngoe e lekana le matla, kapa oksijene, e sebelisoang ke' mele ha e ntse e phomola, kapa ha e ntse e kopanela mesebetsing e meng e se nang letho, e kang ho lula ka khutso kapa ho bala buka, mohlala.
Mmele oa hao o sebetsa ka thata nakong efe kapa efe ea mosebetsi, ha oksijene e feta 'me e phahamisa boemo ba MET. Ketsahalo e chesang METs tse tharo ho isa ho tse tšeletseng e nkoa e le boikoetliso bo matla ba 'mele. Ketsahalo e tukang MET e fetang tse tšeletseng e nkoa e le matla a ho ikoetlisa ka matla.
Boemo bo itekanetseng Mosebetsing oa Boipheliso
Koetliso ea boikoetliso bo itekanetseng bo emela boima ba 'mele bo sebetsang empa bo se boima.
Litšobotsi tsa ho ikoetlisa ka mokhoa o itekanetseng li kenyelletsa:
- E baka keketseho ea ho hema le / kapa lebelo la pelo
- Liphello li lekaneng ho tse tharo ho isa ho tse tšeletseng tsa metsoako (METs) ea boiteko
- E chesa lik'halori tse 3 ho isa ho tse 7 ka motsotso (kcal / min)
Mehlala ea boikoetliso bo itekanetseng e kenyelletsa lintho tse kang ho tsamaea ka ntle kapa ho treadmill ka lebelo la lik'hilomithara tse tharo ka hora, ho thunya basketball, ho tsamaea ka libaesekele ka lebelo la hoo e ka bang 10 mph kapa ho lieha ho tsamaea, ho etsa li-aerobics tsa metsi, ho tantša ka ballon, kapa ho bapala tennis tse peli .
Ha e le hantle, haeba u tsamaea ka mafolofolo, e ka 'na ea e-ba mofufutso o bobebe, le ho phefumoloha ho feta ho tloaelehileng, empa o ntse o ka tsoela pele moqoqo o tloaelehileng, boemo ba hau ba mosebetsi bo ka nkoa e le bo itekanetseng.
Leha ho le joalo, haeba ho le thata ho bua, 'me u lula u rohakana haholo, mohlomong u falletse ho tloha boemong bo leka-lekaneng ho ea boemong bo matla ba mosebetsi.
Matla a Matla Mosebetsing oa Boipheliso
Mosebetsi o matla oa ho ikoetlisa ke ho ntlafatsa tšebetso ea boikoetliso ba 'mele. U tla ruruha haholoanyane, u phefumolohe ka matla, 'me u sebelise oksijene e eketsehileng nakong ea ts'ebetso e matla ea' mele.
Mehlala ea ho ikoetlisa ka matla ho kenyeletsa ho matha le ho matha, ebang ke ka ntle kapa ka treadmill, ho bapala tennis, ho sesa, ho bapala basketball kapa bolo ea maoto, kapa ho etsa li-calisthenics , joaloka li-push-up le jack jump. Mesebetsi ena e ka etsoa ka mefuta e fapaneng ea boiteko. Ntho ea bohlokoa bakeng sa ts'ebetso e matla ea 'mele ke hore mosebetsi o tlameha ho etsoa ka boiteko bo matla. Haeba u phefumoloha ka thata le ho fufuleloa, mohlomong u sebakeng se matla / se matla.
Mosebetsi o matla oa ho ikoetlisa o hloka ho etsoa ka makhetlo a fokolang ho feta boikoetliso bo matla ba 'mele, kaha bo boima haholo' meleng.