Kupanaha ka lōʻihi o kāu hiki ke hele i 40 mau minuke o ka manawa hele wāwae. Hele wāwae ʻoe 4 mau mile i 40 mau minuke i ka wikiwiki o 100 mika i kēlā me kēia minuke.
Pela no, ehia na anuu o 4.3 mile? Ma muli o ka loaʻa ʻana o ka lōʻihi o ke kanaka kiʻekiʻe ma waena o 2.1 a 2.5 kapuaʻi, hiki iā mākou ke ʻōlelo ma kahi o 2,000 hele wāwae he mile. ʻO ia ke ʻano he 10,000 mau ʻanuʻu e hoʻohuli ʻia i 5 mau mile, me ka lōʻihi o ka wāwae.
ʻEhia nā calorie āu e puhi ai i ka hele wāwae 4km? Inā holo/hele ʻoe i 4 KM i ka lā, ʻoi aku paha ʻoe ma kahi o 30-35 mau minuke. E ʻā ana kēlā 200 mau calorie no kēlā me kēia lā. No ka ho'ēmiʻana i 5 Kgs ponoʻoe e puhi i ka 5 × 7700 calories = 38500 calories. He 38500/200 = 192 mau lā.
He hele wāwae maikaʻi ʻo 4km? ʻO ka wikiwiki i manaʻo pinepine ʻia he wikiwiki wikiwiki e unuhi i ka pili 90-110 ʻanuʻu i kēlā me kēia minuke aiʻole 4-5 km / hola. E hoʻolohi inā loaʻa iā ʻoe ka paʻakikī e hanu maʻalahi; ʻoi aku ka maikaʻi o ka hele wāwae lohi loa ma mua o ka wikiwiki.
ʻO ka lua He maikaʻi ka hele ʻana i 1 km i ka lā no ka hoʻemi kaumaha? No ka lilo ʻana o ke kaumaha i ka hele wāwae, ʻimi no 30 - 60 mau minuke ma kahi wikiwiki, a i ʻole inā kūpono ʻoe i ka wikiwiki hele wāwae. … Ma kahi o ka hele wāwae lōʻihi hoʻokahi, hiki iā ʻoe ke hele no nā huakaʻi pōkole pōkole a puni ka lā (e laʻa, ʻekolu mau wāwae he 10 mau minuke, ʻelua mau hele wāwae he 30 mau minuke). Ke hōʻike nei nā noiʻi i kēia ma ka liʻiliʻi e like me ka maikaʻi no ka pohō kaumaha.
Ehia mau mile wau e hele wāwae ai i ka lā?
ʻO ka hele wāwae ke ʻano o ka hopena haʻahaʻa, haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa i loaʻa ka nui o nā pono olakino a liʻiliʻi nā pilikia. ʻO ka hopena, ʻōlelo ka CDC i ka hapa nui o nā pākeke e ʻimi i 10,000 mau ʻanuʻu i kēlā me kēia lā. No ka hapanui o ka poʻe, ua like kēia me 8 kilomika, a i ʻole 5 mile.
a laila ʻEhia nā ʻanuʻu o 5km hele wāwae? Hiki i kekahi kanaka kiʻekiʻe ke manaʻo e lawe a puni 6250 mau ʻanuʻu ma kahi o 5k mamao (ma muli o kahi lōʻihi i piʻi ʻia o 2.1 a 2.5 mau kapuaʻi).
ʻEhia mau ʻanuʻu e pono ai iaʻu e lawe i ka lā e lilo i ke kaumaha? Inā ʻoe e hoʻāʻo nei e lilo i ke kaumaha a i ʻole e lilo ka momona o ke kino, e ʻimi no 10,000 i ka 12,500+ mau ʻanuʻu i ka lā. Hoʻopili ʻia me kahi papaʻai nutrient-dense kūpono, e hoʻonohonoho ʻia ʻoe no ka kūleʻa.
Hiki i ka hele wāwae ke loaʻa iā ʻoe i kahi ʻōpū palahalaha?
Mau, ʻāwīwī ua hōʻike ʻia nā hele wāwae e hoʻoliʻiliʻi pono i ka momona o ke kino a me ka momona i puni i kou waena (61, 62). ʻO ka ʻoiaʻiʻo, ke hele wikiwiki nei no 30-40 mau minuke (ma kahi o 7,500 mau ʻanuʻu) i kēlā me kēia lā i hoʻopili ʻia i kahi hōʻemi nui o nā momona tummy weliweli a me kahi pūhaka liʻiliʻi (63).
Ua lawa anei ka hele wāwae 45 minuke i ka lā? "He hana aerobic haʻahaʻa haʻahaʻa ia e hiki ai i nā poʻe ke hoʻolilo i ka ikehu a puhi i nā calorie, no laila hiki ke kōkua i ka pohō kaumaha," wahi a Bryant. … Inā ʻoe e hoʻohana nei i ka hele wāwae ma ke ʻano he mea hana e hoʻemi i ke kaumaha, paipai ʻo Bryant e hele wāwae no ma ka liʻiliʻi 45 mau minuke i kēlā me kēia lā ka nui o nā lā o ka pule.
ʻO ka hele wāwae he 5 km i ka lā e lawa ai?
ʻAʻole pono ka hele wāwae 5 km i ka lā paakiki … ʻOiai hiki iā mākou ke hele ma kahi ʻokoʻa, ma ka awelika, pono e hele ma kahi o 1 hola (60 mau minuke) e hele ai i 5km. … No laila, ʻaʻohe kumu no ka hele ʻole ʻana i 5km i ka lā!!
E lilo au i ke kaumaha inā hele au i 4 km i ka lā? Inā hoʻolālā ʻoe e hele no 4 mau mile (a i ʻole 6.4 km) i ka lā, ʻo ʻoe e hoʻomaka e lilo ke kaumaha kokoke koke. … ʻO ka hele wāwae ʻana ma kahi o ʻekolu mile i kēlā me kēia hola (4.8 km) a i ʻole hele wāwae no 80 mau minuke a me ka uhi ʻana i ʻehā mau mile e kōkua pono iā ʻoe e puhi ma kahi o 950 calories i ka lā.
He maikaʻi ke hele wāwae i kēlā me kēia lā?
He mea maʻalahi e like me ka hele wikiwiki i kēlā me kēia lā hiki ke kōkua iā ʻoe e ola i ke ola olakino. No ka laʻana, hiki i ka hele wāwae maʻamau ke kōkua iā ʻoe: E mālama i ke kaumaha olakino a lilo ka momona o ke kino. Kāohi a mālama paha i nā ʻano maʻi like ʻole, e like me ka maʻi puʻuwai, ka hahau ʻana, ke koko kiʻekiʻe, ke kanesa a me ka maʻi diabetes type 2.
Ehia mau km e hele au i ka lā e lilo ai ka momona o ka ʻōpū?
ʻO ka ʻoiaʻiʻo, ʻo ka hele ʻana i hoʻokahi mile (1.6 km) e puhi i ka 100 calories, ma muli o kāu kāne a me kou kaumaha (11). Hoʻokahi haʻawina i ana i ka helu o nā calorie i puhi ʻia ka poʻe o ka pae olakino ma hope o ka hele ʻana ma kahi wikiwiki o 3.2 mau mile (5 km) i kēlā me kēia hola a i ʻole ka holo ʻana ma kahi wikiwiki o 6 mph no kahi mile.
Hoemi anei ka hele wāwae i ka momona o ka ʻōpū? Holo a hele wāwae paha: I kou hoʻomaʻamaʻa ʻana, puhi ʻia nā calorie a me ka pakeneka momona o kou kino emi iho. No laila, ʻaʻole kōkua wale ka hoʻoikaika kino iā ʻoe e hōʻemi i ka momona o ka ʻōpū, ʻo ia hoʻi ka momona mai nā wahi ʻē aʻe. ʻO ka holo a me ka hele wāwae ʻelua o nā hana puhi momona maikaʻi loa.
ʻOi aku ka maikaʻi o ka hele wikiwiki a lōʻihi paha? Noho Pokole ka poe hele lohi
Hoʻokahi haʻawina, i alakaʻi ʻia e nā mea noiʻi ma The University of Sydney i paʻi ʻia ma The British Journal of Sports Medicine, ua ʻike ʻo ka ʻoi aku ka wikiwiki o ka hele ʻana o ke kanaka ma ka awelika, ʻo ka haʻahaʻa o ko lākou pilikia o ka make a me ka make i pili i ka maʻi puʻuwai.
Pehea e hiki ai iaʻu ke hōʻemi i koʻu momona ʻōpū?
E lilo koke ka momona o ka ʻōpū me kēia mau loli ola
- 01/6Nā meaʻai hiki ke kōkua iā ʻoe e hoʻemi wikiwiki i ke kaumaha. Paʻakikī loa ka nalo ʻana o ka momona o ka ʻōpū. …
- 02/6E nui ka wai. ʻO ka noho hydrated ke ala maikaʻi loa e lilo ai ke kaumaha. …
- 03/6E hoʻoikaika mau. …
- 04/6E ʻoki i ke kō. …
- 05/6 ʻAʻole i ka hoʻonui ʻana i ka paʻakai. …
- 06/6Nā meaʻai momona.
E kani ana koʻu mau wāwae i 4 mau mile i ka lā? ʻĀ, e like me ka noiʻi olakino hou loa, ka wikiwiki o ka hele wāwae - ʻae kēlā mea āu e hana ai i kēlā me kēia lā - hiki ke puhi i ka momona e like me ka holo ʻana. … E hele wāwae wikiwiki ana no 30 mau minuke, ʻehā a ʻeono mau manawa o ka pule e kōkua i kou mau'ūhā, e hoʻokūpaʻa i kāu pēpē a keʻokeʻo i kou pūhaka.
ʻO ka manawa hea ka ʻoi aku ka maikaʻi no ka hele wāwae ʻana e lilo ke kaupaona?
ʻO ka manawa kūpono i ke kakahiaka, ma mua o ka ʻaina kakahiaka. I kēia manawa aia kou kino i ke ʻano calorie deficit, a hiki i ka hele wāwae ke hoʻā i ka hiki ke puhi i ka momona.
Pehea ka paʻakikī o Couch i 5K? ʻO ka ikaika nui o ka Couch To 5K Program ʻo ia ke kūkulu lohi ʻana akā ke hoʻomaka nei ʻoe e holo i ka pule mua. ʻO kēlā mau manawa o 60 kekona holo, 90 kekona hele wāwae e paʻakikī loa no kekahi poʻe. Inā pilikia nui kou kaumaha a i ʻole ʻoe i hoʻoikaika kino i nā makahiki, mai hoʻāʻo a holo.
ʻEhia nā calorie āu e puhi ai i ka hele wāwae 5km?
No ka hapanui o nā kānaka he 5 km ka hele wāwae 210 - 360 calories. ʻO ka hele wāwae 5 km, 5 mau lā o ka pule e puhi i ka 1,050 a 1,800 calories. Me ka loli ʻole o ka meaʻai, e lilo ana ʻoe i ⅓ o ka paona (0.15 kg) i ka hapalua o ka paona (0.22 kg) o ka momona i kēlā me kēia pule.
He aha ka manawa 5K maikaʻi no ka poʻe hoʻomaka? No ka mea hoʻomaka, ʻo ka hoʻopau ʻana i kahi holo 5K i 30 mau minuke he mea maikaʻi loa ia. ʻO ka manawa maʻamau ma waena o 30 a 40 mau minuke no ka newbie pili.