Isivinini ngamamayela ngehora (mph)
Amamayela ngehora ngokuvamile asetshenziselwa isivinini semoto. Umzuzu owodwa ngo 60 mph izokuhambisa imayela eli-1.
Ngokufanayo, Kuthatha isikhathi esingakanani imayela elingu-1 ukushayela? Ihora elilodwa imizuzu engama-60 ngakho amamayela angama-60 emizuzwini engama-60 alingana nemayela elingu-1 ngomzuzu owodwa. Njengoba kunemizuzu engama-60 ehoreni elilodwa, futhi uhamba u-60 mph, kukuthatha umzuzu owodwa ukuhamba imayela eli-1.
Ingabe ukugijima imayela elingu-1 ngosuku kuhle? Ngokwesayensi yezokwelapha, uma ugijima imayela ngosuku, une: 42% ingozi ephansi yomdlavuza womphimbo, Ingozi engaphansi kwengu-27% yomdlavuza wesibindi, ingozi ephansi engama-26% yomdlavuza wamaphaphu, ingozi ephansi engama-23% yomdlavuza wezinso, ingozi ephansi engu-16% yomdlavuza wamathumbu, ne-10% engcupheni ephansi yomdlavuza webele.
Yisiphi isikhathi esihle semayela elingu-1? Umgijimi ongaqhudelani, osesimweni esilinganiselwe ngokuvamile uqeda imayela elilodwa cishe imizuzu eyi-9 kuya kwengu-10, ngokwesilinganiso. Uma umusha ekugijimeni, ungahle ugijime imayela elilodwa eduze kwemizuzu engu-12 kuye kwengu-15 njengoba wakha ukukhuthazela. Abagijimi be-Elite marathon balinganisa imayela cishe emizuzwini engu-4 kuya kwemi-5.
Okwesibili Ingabe ukushesha kwamaminithi angu-6? Ukugijima imayela lemizuzu engu-6 kubonakala njengokuhlola kwangempela komgijimi wokungcebeleka. Kuyashesha, kodwa hhayi i-elite ngokushesha. Futhi, uma kunikezwe intando nokuzinikela, abaningi bangakufeza.
Mangaki amamayela ayimizuzu engama-9?
Mangakhi amamayela ngehora imayela eliyimizuzu eyi-7?
iminithi / imayela | mph | iminithi / km |
---|---|---|
7 amaminithi | 8.5 | 4 m20s |
8 amaminithi | 7.5 | 4 m58s |
9 amaminithi | 6.6 | 5 m35s |
10 amaminithi | 6 | 6 m12s |
Dec 22, 2021
ke ukugijima kungakunika i-abs? Nakuba abagijimi abaningi bengagijimi kuphela ukuze bathole i-abs noma ithoni yemizimba yabo, kungaba inzuzo enhle ohlangothini lwezemidlalo. Ngenkathi ukugijima ngokuyinhloko kuwukuzivocavoca kwe-cardio, it iyaqinisa futhi iphimbo imisipha eminingi emzimbeni wakho, kufaka phakathi i-abs yakho.
Ingabe ukugijima kwemayela elingu-1 kuwufanele? Impendulo emfushane: YEBO. Impendulo ende: Ukugijima imayela ngosuku kungase kukufanelekele, kungakhathaliseki ukuthi ubudlelwano bakho bamanje bunjani nokugijima. Uma ungumuntu osaqalayo olwela ukubona imiphumela, ukugijima kwansuku zonke kungaba yithuba lakho lokubona ukuhlinzwa okuqhubekayo futhi kukufikise lapho ofuna ukuba khona.
Yini isikhathi esihle semayela eli-1.5?
Ngokuvamile, isilinganiso esihle esincane sokugijima esingamamayela angu-1.5 siseduze kuya ku-10: 30 (noma ibanga elingu-7: 00 / mile). Eqinisweni, abesifazane e-US Naval Academy kufanele bagijime ngaphansi kuka-12: 30 ukugijima imayela eli-1.5 noma behluleka isivivinyo - lelo ijubane lika-8: 00 / mile. Cabanga ngo-14: 30 ibanga lokuphasa kodwa yisilinganiso “D” - noma ngaphansi kwesilinganiso.
Ingabe u-Usain Bolt angagijima imayela? Umenzeli ka-Usain Bolt Uqinisekisa Umgijimi Akakaze Agijime Imayela.
Siyini isikhathi semayela sika-Usain Bolt?
Lokho kusho ukuthi ijubane likaBolt ngesikhathi egijima eqophelweni eliphezulu belingamamitha angu-10.44 ngomzuzwana. Njengoba abantu abaningi bejwayelene kakhulu nezimoto nemikhawulo yesivinini, kungase kube usizo kakhulu ukucabanga ngalokhu ngokwemibandela yamakhilomitha ngehora noma amamayela ngehora: 37.58 noma 23.35Ngokulandelana.
Kungani ngingumgijimi ophuza kangaka? Izizathu Ezivamile Kungani Ugijima Kancane
Ukungatholi ukulala kwekhwalithi eyanele. Uhlangabezana nengcindezi enkulu. Ukungadli ama-calories anele. Amazinga ensimbi aphansi.
Ngingagijima kanjani amamayela angu-1.5 emizuzwini eyi-10?
Khetha indawo egijima kakhulu eyisicaba noma ugijime ngokungathathi hlangothi ku-treadmill ukuze uqale. Zifudumeze imizuzu emi-5 ukuya kweyi-10 ngejubane elilula lokugijima. Bese, nyusa isivinini sakho ukuze ugijime ngokushesha noma ugijime imizuzu emi-2, noma inqobo nje uma ukwazi ukusekela ijubane. Sukuma ngejubane lokugijima elilula inqobo nje uma ugijima.
Ingabe imayela leminithi elingu-7 nohhafu lilungile?
Ngakho imizuzu engu-7 yemayela elilodwa isho ulunge ngokulingene. Akusona isikhathi esihle, kodwa kungenzeka ukuthi ufanelekile kuneminyaka yakho eminingi. Njengelinye iphuzu lokuqhathanisa, isikhathi sami semayela lapho ngineminyaka engu-50 sasicishe sibe ngu-6:20, futhi angililolongi lelo banga. Ngaqhubeka ngihamba ibanga elingu-7:20 ku-half-marathon (amamayela angu-13).
Ingabe imayela eli-8 min lilungile? Uma ugijima imayela ngaphansi kwemizuzu eyi-12 wenza kahle. Uma ukhona ukugijima imayela ngemizuzu eyi-8 wenza kahle kakhulu (into efana nama-25% aphezulu wezwe wokufaneleka). Abasubathi abasezingeni eliphezulu kuphela abangenza imayela ngaphansi kwemizuzu emi-5.
Uhambo lwemayela elingu-1 luthatha isikhathi esingakanani? Iningi labantu lingalindela ukuhamba imayela lingene 15 kumaminithi we-22, ngokwedatha eqoqwe ocwaningweni lwango-2019 oluthathe amashumi amahlanu eminyaka. Isilinganiso sokuhamba ngezinyawo singu-2.5 kuya ku-4 mph, ngokusho kweCenters of Disease Control and Prevention.
Ngingagijima kanjani amamayela angu-1.5 emizuzwini eyi-11?
Gijima ngokushesha umzuzu ongu-1, bese uhamba umzuzu ongu-1, bese ugijima umzuzu ongu-1, njalo njalo. Uma lokho sekuba lula, gijima imizuzu emi-2 njalo ngomzuzu ongu-1 wokuhamba. Sebenza ngendlela yakho uze ukwazi ukugijima imizuzu eyi-11.
Ngingagijima kanjani amamayela angu-1.5 emizuzwini engu-15? Gijima ngaleli jubane elingenhla imizuzwana engama-30 bese uphumula imizuzwana engama-30. Phinda imizuzu eyi-15 kuye kwengama-20 isiyonke. Phumula usuku uma ukujima kukukhandla kakhulu. Ngemuva kweviki elingu-1 noma ama-2 (ngokuya ngokufaneleka kwakho) yenza okufanayo kodwa wandise isikhathi sokugijima sibe imizuzwana engu-40 ngesikhathi sokuphumula sifana.
Kungani ama-hips ebuhlungu ngemva kokugijima?
I-Bursae amasaka agcwele uketshezi agcina amathambo, imisipha, nemisipha ye-hip joint. Ukunyakaza okuphindaphindayo, njengokugijima, cindezela izikhwama ze-bursa, okubenza babe buhlungu futhi bavuvukele. Lokhu kuholela ku-bursitis, ebonakala ngokuvuvukala, ububomvu, nokucasuka.
Ingabe kufanele ngigijime ebusuku noma ekuseni? Ukuhlwa kugijima ukusiza ukwehlisa umfutho wegazi wasebusuku; nokugijima ntambama noma kusihlwa kukusiza ukuthi uthuthukise ifomu lakho futhi wakhe imisipha. Isayensi ithi isikhathi esingcono kakhulu sokugijima kuntambama noma ekuseni kakhulu. Futhi, nakuba intambama ingcono kakhulu ekugijimeni amabanga amade, intambama ingcono kakhulu kubasubathi.
Uyini umzimba womgijimi?
Umzimba womgijimi ukukhathazeka okwengeziwe ngokuhamba ibanga nokugijima ngokuphumelelayo ngangokunokwenzeka. … Nakuba isisindo sabo singase sibe ngokwesilinganiso esivamile, amafutha emizimba yabo ngokuvamile aphezulu kakhulu futhi nemisipha yabo iphansi kakhulu kunesisindo somzimba wabo.
Ingabe imayela elingu-1 liwukugijima? Ngamafuphi, imayela linamandla. Kunjalo cishe imizuzu eyi-4-7 kubagijimi abaningi ku-sub-maximal, i-sprint elawulwayo. … Ngaphezu kokugijima kanye nokugijima kwamagquma, kuyazuzisa ukufaka ukujima kwamasonto onke okuhlanganisa nokugijima okusheshayo, njengeseshini ye-fartlek engakahleleki enezimpinda zejubane lomjaho elingu-800m–5k.
Ingabe kulungile ukugijima nsuku zonke?
Ukugijima nsuku zonke akulungile empilweni yakho ngoba ikhulisa ubungozi bokulimala ngokweqile njengokuphuka kwengcindezi, izingcezu zezinyembezi, nezinyembezi zemisipha. Kufanele ugijime izinsuku ezintathu kuya kwezinhlanu ngesonto ukuze uqiniseke ukuthi unika umzimba wakho isikhathi esanele sokuphumula nokulungisa.
Ingabe ngizolahlekelwa isisindo uma ngigijima imayela elilodwa ngosuku? Shed Isisindo
Uma ugcina imikhuba yakho yokudla yamanje futhi ugijima imayela elilodwa kuphela ngosuku, ungase ushise amakhalori anele ukuze ubone ukuncipha kwesisindo cishe cishe. isilinganiso sephawundi elilodwa lesisindo ngenyanga. Uma unethemba lokulahlekelwa isisindo esengeziwe, ungafaka umsebenzi owengeziwe we-aerobic futhi wehlise ukudla kwakho kwekhalori.