Makemakeʻoe eʻike i ka nui o nā calories āu e puhi ana e hele ana i hoʻokahi mile,ʻelua mile, aʻoi aʻe paha? ʻEhia ka nui o kāu holo wāwae?
ʻO kou kaumaha a me ka mamao āu e hele ai,ʻo ia nā mea nui loa i ka nui o nā caloriesʻoe e puhi ana i ka heleʻana. ʻO ke kānāwai o ke koʻokoʻo,ʻo ka 100 mau calories ma ke mile ka pau i ke ahi no 180 kanaka paona a 65 mau calories i kēlā me kēia mile i puhiʻia no ke kanaka 120 paona.
Holo kikī kou holo . E hoʻohana i kēia mau palapala eʻike i ka nui o nā calorie āu e'ā ana ma kāu heleʻana, e like me kou kaumaha a me ka wikiwiki no nā mamao mai kahi mile a ka mamao marathon o 26.2 mile.
ʻO ka mea mua, e nānā i nā calories āu e puhi ai i kēlā me kēia mile i kahi hele wāwae e hele aiʻoe i ka hele a maikaʻi a hele i kāu'īlio. ʻO kēia holomua ka mea maoli āu i manaʻo ai inā e hele wāwae wale nōʻaʻole e ho'āʻo e hele wikiwiki.
Calories Burned Walking 2.5 i 3.5 mph e Miles a me ka Weight | ||||||||||
ʻIke (lbs) | 100 | 120 | 140 | 160 | 180 | 200 | 220 | 250 | 275 | 300 |
Mile 1 | 53 p. | 64 | 74 | 85 | 96 | 106 | 117 | 133 | 146 | 160 |
Mile 2 | 106 | 128 | 149 | 170 | 191 | 213 | 234 | 266 | 292 | 319 |
Mile 3 | 160 | 191 | 223 | 255 | 287 | 319 | 351 | 399 | 439 | 479 |
Mile 4 | 213 | 255 | 298 | 340 | 383 | 425 | 468 | 532 | 585 | 638 |
Mile 5 | 266 | 319 | 372 | 425 | 479 | 532 | 585 | 665 | 731 | 798 |
Mile 6 | 319 | 383 | 446 | 510 | 574 | 638 | 702 | 798 | 877 | 957 |
Mile 7 | 372 | 447 | 521 | 595 | 670 | 744 | 819 | 931 | 1023 | 1117 |
Mile 8 | 426 | 510 | 595 | 680 | 766 | 850 | 936 | 1064 | 1170 | 1276 |
Mile 9 | 479 | 574 | 670 | 765 | 861 | 957 | 1053 | 1197 | 1316 | 1436 |
Mile 10 | 532 | 638 | 744 | 850 | 957 | 1063 | 1170 | 1330 | 1462 | 1595 |
Mile 13.1 | 697 | 836 | 975 | 1114 | 1254 | 1393 | 1533 | 1742 | 1915 | 2089 |
Mile 26.2 | 1394 | 1672 | 1949 | 2227 | 2507 | 2785 | 3065 | 3485 | 3830 | 4179 |
ʻO kēlā mau heluʻelua hope loa he 13.1 mile mile -marathon mamao a me ka mamao marathon 26.2 mile.
Hoʻopukaʻia nā calories ma Mile i ka manawa wikiwiki
E nānā i nā hopena o kou holo wikiwikiʻana a hiki i ke ala wāwae o 4 mp aʻoi aʻe paha. E puhi anaʻoe i nā calorie'ē aʻe i nā mile a hiki i kou hoʻonuiʻana i ka wikiwiki, akā,ʻo ka hapa nui loa i ka nui o kou nui.
ʻO kahi pono o ka holo wikiwikiʻana, hiki iāʻoe ke hele i kahi lōʻihi i ka manawa like. Inā heleʻoe no kahi manawa hoʻonohoʻia,ʻo ia hoʻi ka puhiʻana i nā calorie'ē aʻe i ka wā hoʻolālā.
Calories Burned Walking 4.0 mph e Miles a me ke kaumaha | ||||||||||
ʻIke (lbs) | 100 | 120 | 140 | 160 | 180 | 200 | 220 | 250 | 275 | 300 |
Mile 1 | 57 ho. | 68 | 80 | 91 | 102 | 114 | 125 | 142 | 156 | 171 |
Mile 2 | 114 | 136 | 159 | 182 | 205 | 227 | 250 | 284 | 313 | 341 |
Mile 3 | 170 | 205 | 239 | 273 | 307 | 341 | 375 | 426 | 469 | 512 |
Mile 4 | 227 | 273 | 318 | 364 | 409 | 454 | 500 | 568 | 625 | 682 |
Mile 5 | 284 | 341 | 398 | 455 | 512 | 568 | 625 | 710 | 782 | 853 |
Mile 6 | 341 | 409 | 477 | 545 | 614 | 682 | 750 | 852 | 938 | 1023 |
Mile 7 | 398 | 477 | 557 | 636 | 716 | 795 | 875 | 994 | 1094 | 1194 |
Mile 8 | 454 | 546 | 636 | 727 | 818 | 909 | 1000 | 1136 | 1250 | 1364 |
Mile 9 | 511 | 614 | 716 | 818 | 921 | 1022 | 1125 | 1278 | 1407 | 1535 |
Mile 10 | 568 | 682 | 795 | 909 | 1023 | 1136 | 1250 | 1420 | 1563 | 1705 |
Mile 13.1 | 744 | 893 | 1041 | 1191 | 1340 | 1488 | 1638 | 1860 | 2048 | 2234 |
Mile 26.2 | 1488 | 1787 | 2083 | 2382 | 2680 | 2976 | 3275 | 3720 | 4095 | 4467 |
Calories Burned Walking 4.5 mph e Miles a me ke kaumaha | ||||||||||
ʻIke (lbs) | 100 | 120 | 140 | 160 | 180 | 200 | 220 | 250 | 275 | 300 |
Mile 1 | 64 p. | 76 | 89 | 102 | 115 | 127 | 140 | 159 | 175 | 191 |
Mile 2 | 127 | 153 | 178 | 204 | 229 | 255 | 280 | 318 | 350 | 382 |
Mile 3 | 191 | 229 | 267 | 305 | 344 | 382 | 420 | 477 | 525 | 573 |
Mile 4 | 254 | 306 | 356 | 407 | 458 | 509 | 560 | 636 | 700 | 764 |
Mile 5 | 318 | 382 | 446 | 509 | 573 | 637 | 700 | 796 | 875 | 955 |
Mile 6 | 382 | 458 | 535 | 611 | 687 | 764 | 840 | 955 | 1050 | 1145 |
Mile 7 | 445 | 535 | 624 | 713 | 802 | 891 | 980 | 1114 | 1225 | 1336 |
Mile 8 | 509 | 611 | 713 | 814 | 916 | 1018 | 1120 | 1273 | 1400 | 1527 |
Mile 9 | 572 | 688 | 802 | 916 | 1031 | 1146 | 1260 | 1432 | 1575 | 1718 |
Mile 10 | 636 | 764 | 891 | 1018 | 1145 | 1273 | 1400 | 1591 | 1750 | 1909 |
Mile 13.1 | 833 | 1001 | 1167 | 1334 | 1500 | 1668 | 1834 | 2084 | 2293 | 2501 |
Mile 26.2 | 1666 | 2002 | 2334 | 2667 | 3000 | 3335 | 3668 | 4168 | 4585 | 5002 |
Kālepa Kalo i kahi puhiʻia 5.0 mph e Miles a me ka mea kaumaha | ||||||||||
ʻIke (lbs) | 100 | 120 | 140 | 160 | 180 | 200 | 220 | 250 | 275 | 300 |
Mile 1 | 73 kek. | 87 | 102 | 116 | 131 | 146 | 160 | 182 | 200 | 218 |
Mile 2 | 145 | 175 | 204 | 233 | 262 | 291 | 320 | 364 | 400 | 436 |
Mile 3 | 218 | 262 | 305 | 349 | 393 | 437 | 480 | 545 | 600 | 655 |
Mile 4 | 291 | 349 | 407 | 466 | 524 | 582 | 640 | 727 | 800 | 873 |
Mile 5 | 364 | 437 | 509 | 582 | 655 | 728 | 800 | 909 | 1000 | 1091 |
Mile 6 | 436 | 524 | 611 | 698 | 785 | 873 | 960 | 1091 | 1200 | 1309 |
Mile 7 | 509 | 611 | 713 | 815 | 916 | 1019 | 1120 | 1273 | 1400 | 1527 |
Mile 8 | 582 | 698 | 814 | 931 | 1047 | 1164 | 1280 | 1454 | 1600 | 1746 |
Mile 9 | 654 | 786 | 916 | 1048 | 1178 | 1310 | 1440 | 1636 | 1800 | 1964 |
Mile 10 | 727 | 873 | 1018 | 1164 | 1309 | 1455 | 1600 | 1818 | 2000 | 2182 |
Mile 13.1 | 952 | 1144 | 1334 | 1525 | 1715 | 1906 | 2096 | 2382 | 2620 | 2858 |
Mile 26.2 | 1905 | 2287 | 2667 | 3050 | 3430 | 3812 | 4192 | 4763 | 5240 | 5717 |
Nā Ala'ē aʻe e Pakele ai i nā Kalo Maika
Inā heleʻoe i kahi manawa kūikawā, i kēlā me kēia 15 mau minuke aiʻole 30 mau minuke, ma mua o kahi mamao kūpono, pono pahaʻoe e nānā i kahi palapala e hele ana i nā calories i puhiʻia e nā minuke hele a holo wāwae .
Ināʻoe e hoʻohana i kahi pedometer, hiki iāʻoe ke nānā i ke kiʻikuhi o nā calories i puhiʻia e ka helu helu pāpuni . ʻO ka mile heʻelua 2,000 a 2,400 mauʻanuʻu , e kū ana i ke kiʻekiʻe a me ka lōʻihi o ka lōʻihi.
Pehea e puhi ai i nā kāloka hou aku i ka wā e hele ai
Inā makemakeʻoe e puhi i nā calorie'ē aʻe i ka wā e hele ai ,ʻo ka hulina hana likeʻole (MET) i hoʻopukaʻia i kēia mau helu kelepona hōʻike i kekahi mauʻano e hana ai. E puhi anaʻoe i nā kalo i ka heleʻana i nā mile . ʻO ka holo wikiwiki i ka holo wāwaeʻaʻole i loaʻa ka hopena i nā calorie i puhiʻia no kēlā me kēia mile, akā hiki ke hana i ka hoʻololiʻana no ka mea e uhi anaʻoe i ka mamao i ka manawa like. Inā loaʻa iāʻoe he 15 mau minuke aiʻole 30 mau minuke no ka heleʻana,ʻo ka holo wikiwikiʻana he laina maikaʻi.
ʻO ka holoʻana a me ka haeʻana e puhi aku i nā calories ma kēlā me kēia mile. Hoʻopuka ke ahi i nā calories ma kahi mile ma mua o ka heleʻana , a ma muli paha o ka hoʻoikaikaʻana o ka pae hāpai, e hoʻonui i nā wāwaeʻelua i ka manawa hoʻokahi i ka holoʻana. Hiki iāʻoe ke puhi i nā calorie'ē aʻe ma ka hoʻoukaʻana i nā kau wā e holo ai kāu mau hana. Me keʻano o ka uʻiʻana, e hoʻohanaʻoe i nā māpuna i ke kauʻana i ka heleʻana me ka hoʻohālike i ka holo wāwae a me ke holoʻana aʻo ka hopena e puhi ana i nā calorie ma kēlā me kēia mile.
ʻO ka hoʻouluʻana i nā puʻu, nā alapiʻi, a me nā mea e hele ai i kāu hana e hele ai e puhi ana i nā caloi a hoʻonui i ka ikaika i kāu kauʻana. Hiki iāʻoe ke puhi aku i nā calorie'ē aʻe e hele ana me ka hoʻohanaʻana i nā poles hele wāwae , e hoʻohui i ka kino o ke kino i kāu hana e hele ai.
E like me ka hōʻikeʻana o nā palapala, e hoʻonui anaʻoe i nā calories ma kēlā me kēia mile ma muli o ke kauʻana. Hiki paha iāʻoe ke ho'āʻo e lawe i nā mea kaupaona aiʻole e kau i kahi kīʻaha laulā. Akā, pono e noʻonoʻoʻoe e lilo ana kēia i meaʻeha i kou mau hui a me kou mau wāwae. Heʻoi aku ka maikaʻi o ka hele waleʻana i mau minuke heʻelua no ka hoʻokaʻawaleʻana i ka mea likeʻole.
Keʻai neiʻoe i nā calories e kinai i ke kaumaha?
No ka liloʻana o ka kaumaha, ponoʻoe e hoʻonui i kāu hana e puhi i ka mea i kalo i kēlā lā i kēia lā a me kaʻaiʻana paha i nā calorie i kēlā me kēia lā. Hiki iāʻoe ke hoʻohana i kēia helu helu paʻakikī no kaʻikeʻana i ka mea e pono ai kāu huakai kaloila e hilinaʻi i keʻano o kouʻano kino.
ʻO kahi paona momona e like me 3,500 calories . No ka liloʻana o hoʻokahi paona i ka hebedoma, ponoʻoe e puhi i ka 500 mau calorie i kēlā lā i kēia lā ma mua o kouʻaiʻana. Hiki iāʻoe ke hana i kēia ma ka hoʻonuiʻana i kāu hana hoʻonā calorie a ma o kaʻaiʻana i nā calorie he nui-aʻo nā meaʻelua. E maʻalahi ka hoʻokōʻana me ka hoʻohuiʻana i kaʻoihana hoʻonui a me kaʻaiʻuʻuku. ʻO ka hoʻonuiʻana i kēlā me kēia lā e puhi i 300 a 400 calories he pahuhopu maikaʻi nō ia no ka māhele hana o kāu papa hana pohō.
ʻO kahi hua'ōlelo mai
ʻO ke kī o ka puhiʻana i nā calorie me kaʻoihana kino e loaʻa ana kahi āu e hauʻoli a hana mau. ʻOiaiʻoe e noʻonoʻo ponoʻole nā helu, e hoʻonui lākou. Ināʻoluʻoluʻoe e hele pū me kāu'īlio a ua kūpono paha e hele ma kāu mau hanaʻoihana , hiki iāʻoe ke hana a mālama i kēia.
Mai hōʻalo i kahi helehelena maikaʻi e hele e noʻonoʻoʻoe e pā ana i ka lumi hauʻuki ma hope mai, akā eʻike i ka "ma hope"ʻaʻole hiki. E huli i nāʻano e hoʻonui ai i ka heleʻana i kou lā.
ʻO ka heleʻana o ka holoʻana he hana hoʻolālā. No ka hōʻemi i kou olakino kino a hoʻomau i ka noʻonoʻo, ua kauoha nā luna olakino i 10 mau minuke o ka wāwae e holoholo ana i ka manawa,ʻekolu manawa o ka lā, a hoʻokahi 30 mau minuke i kēlā me kēia lā. Ma ka heleʻana i kahi o 2 i 3 mile no ka lā,ʻaʻoleʻoe e hoʻolālā wale i nā calorie, e hoʻonui akuʻoe i kou olakino.
> Kālā:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium o nā Hana Kino. ʻO Medicine & Science ma Sports & Exercise . 2011; 43 (8): 1575-1581. doi: 10.1249 / mss.0b013e31821ece12.
> Koi Mahi Koi Nā Kūlana no nāʻAmelika. Ke Keʻena o ka Puʻiʻana i ka maʻi a me ka Hoʻohanohano Ola.