Ukunciphisa isisindo ngokusebenza: zingaphi iikhalori zitshiswa ngelixa ziqhuba?

Ayikho imfihlelo yokuba ukuqhuma okukhulu okanye ukuhamba ngokukhawuleza kukhula, kuvakala imisipha kwaye kuyomeleza umzimba. Kodwa ukuba ufuna ukulahla ubunzima obunzima ngokusebenza, ngoko kufuneka uqonde ukuba zingaphi iikhalori zitshiswa ngexesha liqhuba. Kulula ukwazi malunga neekhalori ezivuthayo xa usebenzisa i-monitor rate rate. Ewe, ukuba ayikho - ayinandaba. Iikhalori zinokubalwa kwaye zininzi.

Ngokuqinisekileyo, izinga leekhalori ezivuthayo lixhomekeke kwisisindo, ubuninzi benamafutha kunye nejubane lokusebenza. Kodwa ixabiso lokulinganisela lilandelayo: ukuhamba ngesivinini se-18 km / h kukuvumela ukuba ulahlekelwe ngu-1280 kcal ngeyure. Ukuhamba ngokukhawuleza ngesivinini se-13 km / h kubutha 920 Kcal ngeyure.

Akunakwenzeka ukubala ngo-100% ngokuchanekileyo ukuba zininzi iikhalori ezichithwayo xa zihamba, ngenxa yokuba imvelo iyonke. Kuyaziwa ukuba umzimba womzimba uneemetabolism eziphezulu, kwaye ngoko kutshisa iikhalori ezingaphezulu. Ukuba nje ngoku ubeke umgomo wokuba usebenze, qalisa ngomsebenzi omncinci wemizuzu emihlanu. Ukuba unayo i-pedometer, unokrekhoda umgama ukuba ubale ngokuchanekileyo ukuba zininzi iikhalori zitshiswa ngelixa zihamba.

Ngokomyinge, ngokungasebenzi ngokukhawuleza kwijubane le-9 km / h, 6.4 i-Kcal ngeekhi yesisindo ngeyure sele idliwe.

Xa usebenza ngesivinini se-10.4 km / h, u-8.4 kcal ngekhilomitha yesisindo ngeyure sele idliwe.

Ukugijima ngesivinini se-12 km / h kuvumela ukuvutha kwe-10.4 kcal nge-1 kg yesisindo ngelixa elinye.

Kwaye ekugqibeleni, ukugijima ngokukhawuleza kwijubane le-16 km / h utshisa 14.4 Kcal nge-1 kg ngeyure.

Ngokuqinisekileyo, kuhlale kuyimfuneko ukukhumbula ukuba ukuhamba, kunye nebhayisikili, ukubhukuda, ukukhwela i-roller skating, kubhekisela kwimisebenzi ye-cardio. Kwinkqubo, ixabiso le-pulse landa, i-BP iphakama okwethutyana kwaye umzimba ukhulula i-adrenaline. Ngako oko, akwanele nje ukuba wazi ukuba zininzi iikhalori zitshiswa ngexesha lokusebenza, usadinga ukukhetha ngokufanelekileyo umlinganiselo womncintiswano kwaye ubale umgama.

Ukunyuka kwelanga kufuneka kuqhutywe kwiqondo lokushisa okungenani -4º C. Awudingi ukukhawuleza, kuba ukuqhuba kufanele kube sempilo, kungekhona kumgama! Kukulungele ukuqala nge-10 yemizuzu yokusebenza, kwaye ulungelelanise eli xesha ukunyusa okanye ukunciphisa. Umsebenzi ngamnye omtsha ungenye enye iminithi kwixesha lakho. Uze uqaphele i-pulse kunye nokulinganisa ngexesha loqeqesho, zingaphi iikhalori ezitshiswa ngexesha lokusebenza, ziya kunceda i-rate rate yenhliziyo.

Ukuzicetyiswa ngokuzikhethela ukukhusela kwisifo senhliziyo. Kukholelwa ukuba imini kufuneka idlule ubuncinane beekhilomitha ezingama-7 (malunga namanqanaba angama-10,000). Ngoko zingaphi iikhalori zitshiswa xa zihamba? Kwijubane le-4 km / h kunye nobukhulu be-70 kg, malunga ne-113 Kcal / h itshiswe. Ngejubane le-6 km / h - sele li-218 kcal, kwaye xa uhamba ngokukhawuleza (8-9 km / h), isantya sitshisa i-422 kcal.

Ukuhamba kunye nokuhamba kuyimfuneko, ukuqala ngesithende, uze uthumele isisindo somzimba kwi-sock. Zama ukugcina umgca wonyawo uze ucinezele ukuxhatshazwa rhoqo, sebenze ngezandla zakho. Iibhokhwe zixinzelelwe kwi-torso-zigoba ngeengalo ezilungileyo. Ingqindi kufuneka iqiniswe, ngelixa izama ukwenza uthobekile, kodwa izandla zengqineli, ngaphandle kokuzikhupha kwi-torso. Ngexa uhamba, uphinde uguqule umzimba. Oku kuya kunceda ukutshisa iikhalori ezininzi ngangokunokwenzeka. Intloko yentloko kufuneka ibanjwe njengokungathi uyidonsela esibhakabhakeni, kwaye ukuba uya kunyuka, ungasiphakamisi i-chin yakho, ngaphandle koko umthwalo wonke uya kulahla emahlombe akho kanyekanye.