Idan ba ku da lafiya, tafiya zai iya zama isasshiyar horo don haɓaka matakin dacewarku. … Wannan ya dogara ne akan ra'ayin cewa tafiya ya fi dacewa fiye da gudu zuwa kusan 13-14 min/mile (7:30-8:00 min/km). Don haka yana gudana a hankali fiye da 14 min/mile (8:40 min/km) taki ba shi da amfani; kun fi tafiya.
Daga nan, Shin 12 kph akan sauri akan injin tuƙi? Lokacin neman injin tuƙi, za ku so iyakar saurin a a kalla 10 – 12 km/h. Ƙarshen mafi girma na iya zama wuce kima don bukatun ku, amma ya dogara da burin ku. Matsakaicin 12 kph zai yi kyau isa ga mafari mai kishi.
Menene saurin tafiyar kilomita mai kyau? Idan kuna shirin gudanar da 5K, 10K, rabin marathon, ko marathon, a nan ne matsakaicin lokutan mil.
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Gudun ta nisa.
Sex | Nisan tsere | Matsakaicin hanzari a kowane mil (kilomita 1.6) |
---|---|---|
mace | 5 kilomita (3.1 mi) | 12:11:10 |
namiji | 10 kilomita (6.2 mi) | 8:41:43 |
mace | 10 kilomita (6.2 mi) | 10:02:05 |
namiji | rabin marathon (mita 13.1) | 9:38:59 |
Bugu da ƙari Yaya saurin gudu-gurbi? Gabaɗaya, matsakaicin gudun tsere shine 4 zuwa 6 mph.
Har yaushe ya kamata a ɗauka don gudanar da 5K? Yawancin masu gudu sun kammala 5K in 30 zuwa minti 40, kuma yawancin masu tsere suna gamsuwa da lokacin su idan yana kusa da wannan ma'aunin. Matsakaicin mai tafiya yana kammala 5K a cikin mintuna 45 zuwa 60.
Yaya sauri zan gudanar da 5k don shekaruna?
Yawancin masu gudu suna kammala 5K a cikin mintuna 30 zuwa 40, kuma yawancin masu gudu sun gamsu da lokacinsu idan yana kusa da wannan ma'auni.
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Matsakaici ta shekaru da jima'i.
Age kungiyar | Men | Women |
---|---|---|
25 zuwa 29 | 31:09 | 36:16 |
30 to 34 | 31:27 | 38:41 |
35 to 39 | 33:44 | 37:21 |
40 to 44 | 32:26 | 38:26 |
• Agusta 9, 2019
Shin gudun kilomita 7 a kowace awa yana da kyau? An ayyana masu tsere masu ƙarfi a matsayin waɗanda suke gudu da gudu fiye da 7 mph (kilomita 11/h), sama da sa'o'i huɗu a kowane mako. ... "Idan burin ku shine rage haɗarin mutuwa da inganta tsawon rayuwa, jogging 'yan sau a mako a matsakaicin taki dabara ce mai kyau. Duk wani abu ba kawai ba dole ba ne, yana iya zama cutarwa. "
Shin kilomita 20 cikin sa'a yana sauri? Yaya saurin kilomita 20 a kowace awa? Wato kilomita 20 a cikin sa'a Sau 0.83 saurin bijimi, kuma gudun bijimin ya ninka wannan adadin sau 1.2. Garken Encierro na shekara-shekara a Pamplona, Spain yana gudana a matsakaicin saurin 24 kph.
Kilomita nawa zan yi gudu a mako don samun lafiya?
Running tsakanin mil 15 zuwa 20 (kilomita 24.1 da 32.2) mako guda shine wuri mai dadi don kiyaye rayuwa mai kyau. Gudu babban nau'in motsa jiki ne na kyauta wanda ba a ɗaure da ƙoƙarin ƙungiyar ba.
Hakanan Gudun kilomita 1 a cikin mintuna 7 yana da kyau? Zan ce 7:11 km taki ne a tsaye jinkirin jog. Nufin gudu 6:30 na kilomita daya, sannan 6:00. Haka kuma yi nau'ikan ayyukan ku idan kuna son ingantawa. Yawancin ƙarfin ƙarfin gwiwa ana gina shi ta lokaci-kan-ƙafa.
Menene kyakkyawan taki don gudun kilomita 3?
12-14 mintuna Lokaci ne mai kyau na motsa jiki kuma yana da ku a cikin fakitin a cikin nishaɗin gudu da triathlons. Jikin ku ya dace sosai a cikin wannan kewayon.
Shin yana da kyau a yi tafiyar kilomita 8 kowace rana? Tabbas kuna iya gudu 8km kowace rana – mutane da yawa za su iya yin hakan. A cikin "ma'ana" gudun wanda shine kawai 1/2 hour zuwa 45 minutes kowace rana. Ba da yawa ba kwata-kwata. Dangane da yadda kuke gudu a halin yanzu, yakamata kuyi aiki har zuwa wannan nisa, faɗi ta ƙara mil 1/2 ko mil 1 kowane ƴan kwanaki.
Me yasa tseren gudu yake da wahala?
Idan gudu yana jin ba'a koyaushe, yawancin masana sun yarda cewa mai yiwuwa ne saboda ka yi yawa, da sauri. Bincike ya nuna cewa jikinka yana "buga bango" lokacin da ma'adinan glycogen ya ƙare a cikin tsokoki da hanta, wanda ke haifar da gajiya da rashin ƙarfi.
Gudun gudun kilomita 3 yana da kyau?
Cikakken lokaci mai kyau ga wanda ya fara tafiyar gudu, duk da gudu a wasu kwanaki ko sau biyu a mako, Ina iya yin tafiyar kilomita 3 a cikin mintuna 24 don haka yana da kyau ga talakawan da ke gudu su kula da lafiyarsu.
Shin yana da kyau a gudu 5K kowace rana? Gudun a 5K kowace rana zai iya zama babbar hanya don inganta lafiyar jijiyoyin jini, ƙarfafawa da kula da tsokar ku da kiyaye kanku lafiya yayin da kuke makale a gida, muddin ba sababbi bane don gudu. Bugu da ƙari, lokacin da aka haɗa shi da abinci mai ƙoshin lafiya, yana iya ma taimaka muku rasa nauyi.
Menene lokacin 5K fitattu? Elite masu gudu da ƙwararru suna gudanar da komai tsakanin 21:00 mintuna zuwa kusan 14:00 flat.
Shin kun dace idan kuna iya gudu 5K?
Matsayin lafiyar ku na yanzu shine babban abu don tantance idan yakamata ku gudanar da 5K ba tare da horo ba. Idan kuna motsa jiki akai-akai kuma kuna cikin sifar zuciya mai kyau, yakamata ku iya cire shi. ...Mafari na iya samun damar kammala tseren 5K a ciki kasa da minti 30, ko kuma kusa da mintuna 40 a cikin saurin gudu.
Menene saurin tafiyar km mai kyau? Idan kai cikakken mafari ne, 6:15 mintuna a kilomita yana da kyau! Sannu da aikatawa. RULE 2: Wata kyakkyawar doka ita ce kada a gwada ƙara saurin ku da nisan tafiya a lokaci guda.
Nawa ne guduwar 5K?
Gudun 5K shine 3.1 mil. Kar a firgita da nisa. Gudun 5K babban nisa ne ga mafari. Kuna iya shirya gudun 5K a cikin watanni biyu kacal.
Menene kyakkyawan lokacin gudu na 20km? Ga maza matsakaicin lokacin gudu na rabin marathon yana kusa da 1:10-1:30 mintuna, kuma don mata a kusa da 1:20-1:40 - hakan ya wuce 8mph!
Shin 15km/h yana sauri?
Idan za ku iya ɗaukar kilomita 15 a ciki awa daya, mun kafa, wannan yana da kyau gudun.
kph nawa ne gudun gudu? Matsakaicin saurin gudu ga yawancin 'yan wasa shine 24kmh (15mph). Gudu a wannan gudun sama da 100m zai ba ku lokacin kusan daƙiƙa 14. Fitattun 'yan wasa za su yi gudu kusan 26mph.