Kuyamangalisa ukuba uhambe kangakanani kwimizuzu engama-40 yokuhamba. Uya kuhamba Iikhilomitha ezili-4 kwimizuzu engama-40 kwisantya esiphakathi seemitha ezili-100 ngomzuzu.
Ngokufanayo, mangaphi amanyathelo ayi-4.3 yeemayile? Kwisiseko sokuba umntu wobude obuphakathi unobude obuphakathi kwe-2.1 ukuya kwi-2.5 yeenyawo, sinokuthi malunga 2,000 amanyathelo okuhamba enza imayile. Oku kuthetha ukuba amanyathelo angama-10,000 aguqukela kumgama weemayile ezi-5, kunye nobude obuphakathi.
Zingaphi iikhalori ozitshisayo kwi-4km yokuhamba? Ukuba ubaleka/uhamba i-4 KM's ngosuku, mhlawumbi uyakuthatha malunga ne-30-35 mins. Oko kuya kutshisa malunga 200 net calories nganye usuku. Ukunciphisa i-5 Kgs kufuneka utshise i-5 × 7700 calories = 38500 calories. Oku kuya kuthatha 38500/200 = 192 iintsuku.
Ngaba i-4km yindlela elungileyo yokuhamba? Isantya esidla ngokucetyiswa ngaso seso esikhawulezayo esiguqulela ku malunga Amanyathelo angama-90-110 ngomzuzu okanye 4-5 km / ngeyure. Nciphisa isantya xa ukufumanisa kunzima ukuphefumla lula; kungcono uhambe kancinci ucothe kunokuba ukhawuleze kakhulu.
Okwesibini Ngaba ukuhamba i-1 km ngosuku kulungile ekunciphiseni ubunzima? Ukunciphisa ukuhamba, jonga 30 – 60 imizuzu ngesantya esikhawulezayo, okanye ukuba ulungele kakhulu isantya sokuhamba ngamandla. … Endaweni yokuhamba uhambo olunye olude, ungahamba uhambo olufutshane olufutshane imini yonke (umz. uhambo oluthathu lwemizuzu eli-10, uhambo olubini lwemizuzu engama-30). Uphando lubonisa ukuba oku kusebenzayo ubuncinane ekulahlekeni kobunzima.
Kufuneka ndihambe iimayile ezingaphi ngosuku?
Ukuhamba luhlobo lwempembelelo ephantsi, ukuqina okuphakathi okunoluhlu lweenzuzo zempilo kunye neengozi ezimbalwa. Ngenxa yoko, i-CDC icebisa ukuba uninzi lwabantu abadala lujolise amanyathelo angama-10,000 ngosuku. Kubantu abaninzi, le nto ilingana neekhilomitha ezimalunga ne-8, okanye 5 eekhilomitha.
emva koko Mangaphi amanyathelo okuhamba nge-5km? Umntu womndilili wobude unokulindela ukujikeleza 6250 amanyathelo phezu komgama we-5k (ngokusekelwe kumlinganiselo oqikelelweyo we-2.1 ukuya kwi-2.5 yeenyawo).
Mangaphi amanyathelo ekufuneka ndiwathathe ngosuku ukuze ndinciphise umzimba? Ukuba uzama ukunciphisa umzimba okanye ukulahlekelwa ngamafutha omzimba, jonga Amanyathelo ayi-10,000 ukuya kwayi-12,500 XNUMX + ngosuku. Ukudityaniswa nokutya okuxineneyo kwezondlo ezifanelekileyo, uya kumiselwa impumelelo.
Ngaba ukuhamba kungakufumana isisu esisicaba?
Rhoqo, ngokukhawuleza Ukuhamba kubonisiwe ukunciphisa ngokufanelekileyo amanqatha omzimba onke kunye nenqatha elikufutshane nendawo yakho ephakathi (61, 62). Ngapha koko, ukuhamba ngokukhawuleza kwimizuzu engama-30-40 (malunga namanyathelo angama-7,500) ngemini kunxulunyaniswe nokwehliswa okubalulekileyo kwamafutha esisu ayingozi kunye nokubhinca esinqeni (63).
Ngaba ukuhamba imizuzu engama-45 ngosuku kwanele? “Ngumthambo onempembelelo ephantsi ye-aerobic evumela abantu ukuba bachithe amandla kwaye batshise iikhalori, ke ngoko inokunceda ekunciphiseni umzimba,” utshilo uBryant. ...Ukuba usebenzisa ukuhamba njengesixhobo sokunceda ukunciphisa umzimba, uBryant ucebisa ukuba uhambe ubuncinane imizuzu engama-45 ngosuku uninzi lweentsuku zeveki.
Ingaba ukuhamba iikhilomitha ezi-5 ngosuku kwanele?
Ukuhamba i-5 km ngosuku akufanele kube kakhulu nzima … Ngelixa sonke sinokuhamba ngesantya esahlukileyo, ngokomndilili kufuneka kuthathe malunga neyure e-1 (imizuzu engama-60) ukuhamba i-5km. … Ngoko ke akufunekanga ukuba kubekho isizathu sokungahambi 5km ngosuku!!
Ngaba ndiza kuncipha ukuba ndihamba i-4 km ngosuku? Ukuba uceba ukuhamba iimayile ezi-4 (okanye iikhilomitha ezi-6.4) ngosuku, wena iya kuqalisa ukunciphisa umzimba ngokukhawuleza. … Ukuhamba malunga neemayile ezintathu ngeyure (4.8 km) okanye ukuhamba imizuzu engama-80 nokuhamba imayile ezine ngokuqinisekileyo kuya kukunceda utshise malunga nama-950 eecalories ngosuku.
Ngaba kulungile ukuhamba yonke imihla?
Into elula njenge-a ukuhamba ngokukhawuleza kwemihla ngemihla inokukunceda uphile ubomi obunempilo. Umzekelo, ukuhamba rhoqo ngokukhawuleza kunokukunceda: Gcina ubunzima obunempilo kwaye ulahlekelwe ngamafutha omzimba. Ukuthintela okanye ukulawula iimeko ezahlukeneyo, kubandakanywa nesifo senhliziyo, isifo sohlangothi, uxinzelelo lwegazi oluphezulu, umhlaza kunye nohlobo lwe-2 yeswekile.
Zingaphi iikhilomitha endizihambayo ngosuku ukuze ndilahlekelwe ngamafutha esisu?
Enyanisweni, ukuhamba ngeekhilomitha (1.6 km) kutshisa malunga neekhalori ze-100, kuxhomekeke kwisini sakho kunye nobunzima ( 11 ). Olunye uphononongo lulinganise inani leekhalori zabantu abakwizinga eliphakathi lokomelela abatshileyo emva kokuhamba ngesantya esikhawulezayo seemayile ezi-3.2 (5 km) ngeyure okanye ukubaleka ngesantya se-6 mph malunga nemayile.
Ngaba ukuhamba kunciphisa amanqatha esiswini? Ukubaleka okanye ukuhamba: Njengoko usenza umthambo, iikhalori ziyatshiswa kwaye ipesenti yamafutha omzimba wakho kuncipha. Ke, ukwenza umthambo akuncedi kuphela ekunciphiseni amanqatha esiswini, kukwakhupha namafutha kwezinye iindawo. Ukubaleka kunye nokuhamba zimbini ezona mithambo zibalaseleyo zokutshisa amanqatha.
Ngaba kungcono ukuhamba ngokukhawuleza okanye ixesha elide? Abahamba kancinci baphila ubomi obufutshane
Olunye uphononongo, olwenziwa ngabaphandi kwiYunivesithi yaseSydney epapashwe kwiBritish Journal of Sports Medicine, yafumanisa ukuba ngokukhawuleza umntu uhamba nge-avareji, iyancipha ingozi yokufa nokufa okubangelwa sisifo sentliziyo.
Ndingawanciphisa njani amanqatha esisu sam?
Lahla isisu ngokukhawuleza ngolu tshintsho lwendlela yokuphila
- 01/6Ukutya okunokukunceda unciphise umzimba ngokukhawuleza. Amafutha e-Belly kunzima kakhulu ukuwalahla. …
- 02/6Yiba namanzi amaninzi. Ukuhlala u-hydrated yindlela efanelekileyo yokunciphisa umzimba. …
- 03/6Zilolonge rhoqo. …
- 04/6 Yehlisa iswekile. …
- 05/6Yithi hayi ekwandiseni ukuthathwa kwetyuwa. …
- 06/6Ukutya okutyebileyo kwiFibre.
Ngaba ukuhamba iimayile ezintlanu ngemilenze yosuku kuyayithoni imilenze yam? Ewe, ngophando lwamva nje lwezempilo, ukuhamba ngokukhawuleza-ewe loo nto uyenza yonke imihla-kunokutshisa amanqatha amaninzi njengokubaleka. … Ukuhamba ngokukhawuleza imizuzu engama-30, amaxesha amane ukuya kumathandathu ngeveki uya kunceda ukukhupha amathanga akho, uqinise i-bum yakho kwaye unciphise isinqe sakho.
Leliphi elona xesha lilungileyo lokuhamba ukunciphisa umzimba?
Ixesha elifanelekileyo liya kuba kusasa, ngaphambi kokutya isidlo sakusasa sakho. Ngeli xesha umzimba wakho sele ukwimowudi yokunqongophala kweekhalori, kwaye ukuhamba kunokuvuselela amandla omzimba okutshisa amanqatha.
Inzima kangakanani iCouch ukuya ku-5K? Amandla amakhulu eNkqubo yokuya kwi-5K kukwakhiwa kwayo ngokuthe ngcembe kodwa usaqalisa ukusebenza kwiveki yokuqala. Loo mathuba emizuzwana engama-60 abaleka, 90 imizuzwana yokuhamba kuya kuba nzima kakhulu kwabanye abantu. Ukuba unengxaki enkulu yobunzima bomzimba okanye awuzange uzilolonge iminyaka, ungazami ukubaleka.
Zingaphi iikhalori ozitshisayo kuhambo lwe-5km?
Kubantu abaninzi uhambo lwe-5 km luya kuba 210 - 360 iikhalori. Ukuhamba ngeekhilomitha ezi-5, iintsuku ezi-5 zeveki ziya kutshisa i-1,050 ukuya kwi-1,800 calories. Ngaphandle kotshintsho ekutyeni uya kuphulukana ne-⅓ yeponti (0.15 kg) ukuya kwisiqingatha seponti (0.22 kg) yamafutha ngeveki.
Liliphi ixesha elilungileyo le-5K kumntu oqalayo? Kumntu oqalayo, ukugqiba ukubaleka kwe-5K nge-30mins kuhle kakhulu. " Ixesha eliphakathi li phakathi kwemizuzu engama-30 ukuya kwengama-40 ngesihlobo esitsha.