Mileage Rates ndi Fitness
Makilomita 10 nawonso zabwino kwa oyamba kumene; cholinga chake ndikumaliza 3 miles mu mphindi 30. Ngati mtunda wa mphindi 10 ukuwoneka ngati sakutha, yambani ndi mphindi 12 kenako gwirani pansi.
Momwemonso, Kodi mtunda wa mphindi 10 ukuthamanga kapena kuthamanga? Ngakhale palibe lamulo lokhazikika la kuthamanga kwa liwiro vs. kuthamanga, magwero ambiri amati kutalika ndi 6 mph kapena pafupi mtunda wa mphindi 10. …Palibe muyezo wokhazikika wa othamanga akakhala othamanga, ngakhale magwero ena amati ngati mukuthamanga kumayambira mphindi 10 pa mtunda kapena 6 mph.
Kodi mtunda wa mphindi 8 ndi mtunda wa 30 ndi wabwino? Ngati mukuthamanga mtunda wosachepera mphindi 12 mukuchita bwino. Ngati mukuthamanga mtunda mumphindi 8 mukuchita bwino kwambiri (chinachake chonga 25% yapamwamba kwambiri mdzikolo kuti akhale olimba). Osewera osankhika okha ndi omwe amatha kuchita mtunda wosakwana mphindi zisanu.
Kodi kuthamanga 1 mile patsiku kuli bwino? Malinga ndi sayansi ya zamankhwala, ngati mumathamanga mailosi tsiku lililonse, muli ndi: 42% chiwopsezo chochepa cha khansa yakum'mero, 27% chiwopsezo chochepa cha khansa ya chiwindi, 26% chiwopsezo chochepa cha khansa ya m'mapapo, 23% chiopsezo chochepa cha khansa ya impso, 16% chiopsezo chochepa cha khansa ya m'matumbo, ndi 10% chiopsezo chochepa cha khansa ya m'mawere.
Kachiwiri Kodi nthawi yabwino ya mailosi 3 ndi iti? Nthawi yomwe ingatenge kuthamanga ma 3 miles idzatengera kuthamanga kwa munthu komanso kuchuluka kwa thupi lonse, koma lamulo labwino la chala chachikulu lingakhale. Makilomita 3 mu mphindi 30. Izi zikufanana ndi mayendedwe a 1 mile mphindi 10 zilizonse, kapena mailosi 6 pa ola. Inde 3 mailosi mu mphindi 18 ndi nthawi yabwino.
Kodi mtunda wamtunda wamaminiti 10 ndi wabwino kwa mkazi?
Maila amaminiti 9 kwa mwamuna ndi 10:30 kwa mkazi ndi zizindikiritso zolimbitsa thupi; amuna omwe sangathe kuthamanga bwino kuposa 10-mphindi mile, ndi akazi pang'onopang'ono kuposa mphindi 12, kugwera m'gulu otsika olimba. … Koposa zonse, adati, mtunda wa mphindi 10 kwa bambo wazaka zapakati ndi mphindi 12 kwa mayi kuti apereke lingaliro mlingo wabwino wolimbitsa thupi.
ndiye Kodi kuthamanga kumachepetsa mafuta a m'mimba? Kuthamanga ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi kuti muchepetse thupi. Zimawotcha ma calories ambiri, zingakuthandizeni kupitiriza kuwotcha zopatsa mphamvu pakapita nthawi yolimbitsa thupi, zingathandize kuchepetsa chilakolako cha kudya komanso amalimbana ndi mafuta owopsa a m'mimba. Kuphatikiza apo, kuthamanga kuli ndi maubwino ena ambiri paumoyo wanu ndipo ndikosavuta kuyamba.
Kodi mtunda wa mphindi 12 ndi wabwino kwa woyamba? Kastor akuti wothamanga watsopano akhoza kuwombera Kutalika kwa mphindi 12 mpaka 13 pa mtunda ngati njira yabwino yoyambira nayo, yokhala ndi nthawi yopumira yokhazikika. Yambani ndikuthamanga kwa mphindi zitatu, kenako yendani mphindi imodzi kuti muchiritse. Izi zikuthandizani kuti muchepetse kupuma kwanu komanso kugunda kwa mtima.
Kodi mtunda wa mphindi zisanu ndizovuta bwanji?
Kuthamanga mtunda wa mphindi 5 si ntchito yophweka. Zimatengera maphunziro ambiri ndi zakudya zoyenera kuti mukwaniritse, koma zingatheke ngati mutagwira ntchito mwakhama. Pophunzitsa thupi lanu kupirira mtunda wautali, kulimbitsa minofu yanu, ndikuwongolera luso lanu lamtima, mutha kuthamanga mtunda wa kilomita imodzi yokha mphindi zisanu.
Kodi nthawi yopikisana ya mailosi ndi chiyani? Kuti mupikisane mukufuna kugunda ma mile Mphindi 5-6. Kuthamanga kwa 5k mu mphindi 17-20. Nthawi zotsika zimaphatikizira pansi pa mphindi 7 ndi zosachepera mphindi 24 za mtunda ndi 5k motsatana.
Kodi kuthamanga kungakupatseni ABS?
Ngakhale othamanga ambiri samathamanga kungofuna kutuluka kapena kutulutsa matupi awo, itha kukhala gawo labwino pamasewera. Ngakhale kuthamanga kwenikweni ndi masewera olimbitsa thupi, imatero imalimbitsa ndi kutulutsa minofu yambiri mthupi lanu, kuphatikizapo abs yanu.
Kodi kuthamanga mailosi 1 ndikoyenera? Yankho lalifupi: INDE. Yankho lalitali: Kuthamanga mtunda wa kilomita imodzi patsiku kungakhale koyenera kwa inu, ziribe kanthu kuti ubale wanu panopa ndi kuthamanga. Ngati ndinu woyamba kuvutika kuti muwone zotsatira, kuthamanga tsiku lililonse kumatha kukhala mwayi wanu wowona ma opaleshoni akuchitika ndikukufikitsani komwe mukufuna.
Kodi amathamanga miyendo yamalankhulidwe?
Kuthamanga kungakuthandizeni kujambula chakumbuyo kwanu kutengera mtundu wa kuthamanga komwe mumachita. … Kuthamanga amalunjika makamaka miyendo yanu ndi matako. Minofu yomwe imagwiritsidwa ntchito kukupatsani mphamvu pakuyenda kwanu ndi ma quadriceps, ma hamstrings, ana amphongo ndi ma glutes. Kuthamanga pafupipafupi kumakupezerani matupi oyenera, oyenera kuphatikiza bumbu lolimba.
Kodi Usain Bolt amatha bwanji kuthamanga mailosi?
Mphindi zitatu, masekondi makumi anayi ndi atatu, ndi magawo khumi ndi atatu a sekondi ndiko kuthamanga kwambiri kuposa komwe munthu adathamangira mtunda wa kilomita, monga momwe tikudziwira.
Kodi Usain Bolt ali ndi nthawi yanji? Izi zikutanthauza kuti liwiro la Bolt panthawi yomwe adalemba mbiri ya dziko lonse linali mamita 10.44 pamphindi. Popeza anthu ambiri amazidziwa bwino magalimoto ndi malire a liwiro, zingakhale zothandiza kuganizira za makilomita pa ola kapena mailosi pa ola: 37.58 kapena 23.35, motero.
Kodi woyambitsa ayenera kuthamanga bwanji mailosi? Nthawi yabwino yothamanga mtunda wamtunda kwa oyamba kumene ndi 21 kwa maminiti 15. Njira yabwino yodzipezera nokha pakuchita bwino ndikufufuza kafukufuku wanu ndikupeza maziko okuthandizani kupeza nthawi yabwino yamakilomita yomwe mukufuna kukhala woyamba.
Kodi ma mile a 3 minitheka?
Ayi. Mbiri yapadziko lonse lapansi yatsika kuchokera pa 3:59.4 mu 1954 ndi Roger Bannister kufika pafupifupi 3:45 mzaka 60. Thupi limakhazikitsidwa kuti liziyenda mothamanga patali ndi zochitika zakutali kenako anaerobic metabolism imatenga mphamvu. Vuto ndiloti anaerobic (popanda mpweya) sichitha kwambiri poyerekeza ndi aerobic metabolism.
Kodi mutha kuyenda mtunda umodzi mphindi 10? Liwiro loyenda limadziwika kuti ndi pafupifupi 3 mph, ndiye kuti kuyenda mtunda umodzi mphindi 10 mungakhale nawo. kuyenda mowirikiza kawiri liwiro loyenda.
Kodi kuthamanga kumapereka mphamvu?
Ngakhale othamanga ambiri samangothamanga kuti atenge abs kapena kumveketsa matupi awo, zitha kukhala zopindulitsa kwambiri pamasewerawo. Ngakhale kuthamanga kumakhala kochita masewera olimbitsa thupi a cardio, kumalimbitsa komanso kumveketsa minofu yambiri m'thupi lanu, kuphatikiza anu abs. Popeza kuthamanga kumatenga njira zambiri - kuthamanga, kuthamanga pang'onopang'ono, kuthamanga mtunda ...
N’chifukwa chiyani othamanga ali oonda chonchi? Akatswiri othamanga marathon nawonso ndi owonda chifukwa amaphunzitsa zolimba kuti apirire. Izi zimawotcha matupi awo chifukwa amawotcha pafupifupi ma calories onse omwe amadya. … Mosiyana ndi othamanga, omwe amafunikira minofu, othamanga marathon safuna ngakhale minofu.
Oyamba amawonda bwanji?
Yambani pang'onopang'ono, kenaka muyike.
- Sabata 1-2: Yambani ndikuthamanga kapena kuthamanga kwa mphindi imodzi; kenako ndikuyenda kwa mphindi imodzi. …
- Sabata 3: Limbikitsani nthawi yanu yothamanga mpaka mphindi ziwiri, kusinthana ndi 2 mpaka 1 mphindi kuyenda kwa mphindi 2.
- Sabata 4: Yesani mphindi 3 kuthamanga kapena kuthamanga, ndikutsata mphindi imodzi kuyenda.
Bwanji sindingathe kuthamanga mtunda umodzi? Chedweraniko pang'ono. Ngati mwayesa ndipo mwalephera kuthamanga mtunda umodzi popanda kuyima, mungakhale mukuthamanga kwambiri. Chimodzi mwa zifukwa zazikulu zomwe othamanga othamanga amadzipeza kuti alibe mpweya pamene akuthamanga mtunda wa kilomita ndi chifukwa amafunikira kuchepetsa. …Mwachitsanzo, sitepe yoyamba ingakhale kungothamanga mtunda wosayima.
Kodi 5k ndiyenera kuthamanga bwanji?
Avereji ya nthawi ndi liwiro
Othamanga atsiku ndi tsiku amatha kuyesetsa kumaliza mtunda wamtunda pafupifupi mphindi 9 mpaka 12. Izi zikutanthauza kuti mumaliza 5K mkati pafupifupi mphindi 28 mpaka 37. Oyenda amatha kuyembekezera kumaliza mtunda umodzi pafupifupi mphindi 15 mpaka 20. Kuyenda mwachangu kuyenera kukuthandizani kuti mumalize 5K mozungulira ola.