Ke hauʻoli neiʻo ia e like me ke puhiʻana i nā calorie i ka wā e hele aiʻoe i kahi kiʻekiʻe aiʻole e hoʻohui i ka loiloi. Ehia mau mau calorie āu e puhi ai ma ka holoʻana? Hiki mai ka pane mai nā kumuʻelua: nā noiʻi noiʻi no nāʻano likeʻole, a me nā hoohalike i hoʻohanaʻia e ka American Medicine Sports Medicine.
ʻO ka hanaʻana i nā Caloriesʻoihana e piʻi ana
ʻO ka noiʻiʻana i nāʻano likeʻole e hoʻohana ana i nā ana maoli o nā calories i hoʻohanaʻia e ka poʻe e hele wāwae ana i kahi mile 3.5 mau mile i kēlā me kēia hola me ka poʻe e hele ana ma luna o ka lepo paʻa a paʻa i ka holo like.
ʻO ke kumu o ka piʻiʻana o nā calorie i puhiʻia e 60 ōkene a iʻole 48 mau calories'ē aʻe no ka mile no kahi kanaka he 150-paona. Ma ka papa pālahalaha, e puhi ana ia kanaka i 80 calories ma kēlā me kēia mile. Ke hoʻohanaʻia nei kēiaʻimi e pili ana i nāʻano likeʻole (MET) i ka heleʻana i nā calorie a me kekahi mau helu helu.
Hoʻohana kaʻaoʻaoʻelua i nā hoohalike mai ka "American College of Sports Medicine's Resource Manual for Guidelines for Exercise Testing and Prescription." Hōʻike ia:
- No kēlā me kēia 1 pakeneka o ke kula, hoʻonuiʻoe i kāu mau calories i ke ahi i kahi o 12 pakeneka aiʻole 10 mau calories ma kēlā me kēia mile no kahi kanaka 150-paona.
- Ma ka manawa o ka papa 10 pakeneka, e puhi anaʻoe i ka pāpālua i nā calories ma kēlā me kēia mile .
ʻO kēia ke kumu i helu pinepineʻia ai ka heleʻana i nā helu helu kaloila e like me ka puhiʻana i nā calories he nui i kēlā me kēia mile ma mua o ka heleʻana.
Hoʻonuiʻia ma Hills a me Treadmills
He nui ka nui o ka nui o ka incline. ʻAʻole nā puʻu a pau i like, ua likeʻole nā'āpana (i ka helu o nā haʻawina).
Ma kahi papapalapala, hiki iāʻoe ke hoʻonohonoho pono i kāu hoʻopiʻiʻana i ka 1 pakeneka, 2 pakeneka, a pēlā aku. A i ka heleʻana i waho, ponoʻoe e hoʻohana i kahi mea hana e like me MapMyWalk.com e palapala i kāu mau helehelena aʻike i keʻano o ka'ōpū. ʻO ka hoʻonuiʻia he 5 pakeneka he mea mālama pono.
E Hele i lalo i kahi haʻahaʻa
Ināʻoleʻoe ma luna o ka papapalapala, e hāʻule i lalo ka mea i piʻi.
Hiki iāʻoe ke hōʻoki i kēlā mau kukui'ē aʻe no ka mea e iho anaʻoe i lalo no kekahi wahi o kāu hele?
ʻAʻole, hōʻike ka MET i ka wā e iho ai i lalo e puhi waleʻoe i ka 6.6 pakeneka ka nui o nā calori ma kēlā me kēia mile ma mua o ka heleʻana ma luna o ka papa lepo. ʻO keʻano o ka puhiʻana i 5 mau calories ma kēlā me kēia mile no kahi kanaka he 150-paona. Ma keʻano hoʻonuiʻana i ka heleʻana i kahi mile mile e hele ai ma ka holoʻana i kahi mile mile, e puhi anaʻo ia i nā calo he 43 hou aʻe ma mua o ko lāua heleʻana ma kahi pāʻani 2 mile.
Hiki iāʻoe ke hilinaʻi i ka Hōʻike Hōʻike?
Hiki iāʻoe ke hilinaʻi pono i nā calories i kāu hōʻike pāʻani a iʻole nā mea i heluʻia ma kāu pēlā olakino a iʻole ka nānāʻana o ka naʻau? ʻAʻole i kūlike nā helu me kekahi. Hiki paha ke paʻakikī keʻike i kahi o lākou, inā paha, he pono. Ma nā hihia a pau, e kau ana i kahi kaulike pono i loko o ka'ōnaehana a iʻole hōʻike paha e kōkua ana i ka helu ponoʻana.
Hiki i kekahi mau laka pono a me nā smartwatches hoʻohana i ka noʻonoʻo o kou naʻau a me kahi kiʻekiʻe eʻike ai i ka wā e piʻi aiʻoe. Hiki iā lākou ke hoʻohana i kēia no ka hoʻomaʻemaʻeʻana i ka manaʻoi ka calorie. ʻAʻole kekahi i kēia mau hana aʻaʻole hiki keʻike i ka wā e piʻi aiʻoe i lalo. Eʻike ana ka mīkini papa i ka'ākau a ponoʻoe e hilinaʻi e hānai i kēlāʻikepili i loko o ka'ikeleka.
Hoʻokomo i nā puʻu i kāu mau hele wāwae
Hiki iāʻoe ke loaʻa nā puʻu ma kāu alanui e hele ai iʻole e hoʻohana ai paha i loko o kāu mau wāwae hele wāwae .
Akā ke hoʻohana neiʻoe i keʻano maikaʻi, kūlana, a me nāʻano hana?
- Pehea e hele ai i kahi piʻiʻana : E hoʻohana i kēiaʻano no nā piʻi. Hoʻopau i kou mau wāwae a ho'āʻo e mālama i ka hoʻokaʻina. Mai hoʻokiʻekiʻe i kou mau kuli. E mālama i kāu kukuna ma luna o kou pūhaka me ka hilinaʻi nuiʻole i mua a iʻole hoʻi i hope.
- Pehea e hele ai i lalo :ʻO ka heleʻana i kahi haʻahaʻa e hiki ke hoʻokau i kou mau kuli, e like me ka hopena o ka pilikia i nā wāwae. E aʻo i nāʻano maikaʻi e kōkua ai e pale i kou mau kuli ma nā haʻahaʻa.
- Treadmill Hill Workouts : E hoʻoikaika i kou ikaika a hana i nā kau wā ma luna o ka moemoeka me ka hoʻohanaʻana i nā puʻu. ʻAʻole ponoʻoe e wikiwiki e hoʻonui i kou naʻau.
> 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.
> Kealakekua DP, Brawner CA. Palapala Aʻoaʻo ACSMs no Nā Kūlana no ka Hoʻolālāʻana a me ke Kauohaʻana . Philadelphia: Wolters Kluwer Health / Lippincott Williams & Wilkins; 2014.