ʻO kāu mau kapuai i kēlā me kēia mile e pili ana i kou lōʻihi lōʻihi
Laweʻia ka kanaka maʻamau ma waena o 2,000 a 2,500 mau kapuaʻi e hele ana ma kahi mile e like me ka heluʻana i kahi pūnaewele a iʻole ke kāʻei hana. ʻO nā holo wāwae he lōʻihi lōʻihi lōʻihi a hiki iāʻoe ke lawe ma waena o 1,400 a 1,700 mau ala i ka mile. ʻO ka nui o 10,000 mauʻanuʻu e like 4 a 5 mile. Akā,ʻo ka helu o nā kūkuhi no ka mile mai ke kanaka a ke kanaka a ma muli o kāu lōʻihi lōʻihi.
Loaʻa ka lōʻihi o kou lōʻihi e hāʻawi iāʻoe i ka helu pololeiʻoi aku no kāu mau kiʻi kūʻokoʻa ma ka mile. ʻO kou lōʻihi lōʻihi,ʻo ka mamao mai ke kuʻekuʻe wāwae o kekahi kapuaʻi i ka wāwae hewaewa o ka wāwae'ē aʻe. ʻO ka mamao kēia i hele mua i ka wāwae hoʻokahi. ʻO ke kiʻekiʻe o kou lōʻihi e pili ana i kou hele a holoʻana paha, a inā pahaʻoe ma nā kuahiwi a iʻole nā alaʻeleʻele, a ke hele paha i nā alanui me ka hoʻomakaʻana a me ke pani.
Ināʻikeʻoe i ka lōʻihi o kou lōʻihi,ʻo kāu mau mile no kēia mile:
- 5,280 i māheleʻia e nā wāwae o ka lōʻihi.
- 63,360 i māheleʻia e ka lōʻihi o ka lōʻihi i ka 'īniha.
Eʻike i nā kulekele o nā lima a me nā ala e hiki ke hoʻohālikelike i kāu mau hana maʻamau i kēlā me kēia mile.
Nā Pōkuhi Typical no ka Mile Walking a me ka holoʻana
No ka māmā o ke koʻikoʻi, ua loaʻa i kahi noiʻi noiʻi i kēia mau mile no ka mile a me ka holo wikiwiki:
- E hele ana i 20 mau mile i ka mile (3 mau mile i ka hola): 2,250 hanna i ka mile
- E hele ana i kahi mau minuke he 15 mau mile (4 mau mile i ka hola): 1,950 mau kapuaʻi ma ka mile
- E holo ana i mau minuke he 12 mau mile (5 mau mile i ka hola): 1,950 mau kapuaʻi ma ka mile
- E holo ana i 10 mau mile a mile (6 mau mile i ka hola): 1,700 mau mile i ka mile
- E holo ana i 8 mau mile ma ka mile (7.5 mile no ka hola): 1,400 mau ala i ka mile
Ma ka hoʻohanaʻana i kēia avera, eia ka lōʻihi e hiki ai iāʻoe ke hoʻohana i nā hāʻina papa.
Nā kaupae | E hele | Brisk Walk / Jog | Holo | Holo Holo |
1,000 | 0.4 mile | 0.5 mile | 0.6 mile | 0.7 mile |
2,000 | 0.9 | 1.0 | 1.2 | 1.4 |
3,000 | 1.3 | 1.5 | 1.8 | 2.1 |
4,000 | 1.8 | 2.1 | 2.4 | 2.9 |
5,000 | 2.2 | 2.6 | 2.9 | 3.6 |
6,000 | 2.7 | 3.1 | 3.5 | 4.3 |
7,000 | 3.1 | 3.6 | 4.1 | 5.0 |
8,000 | 3.6 | 4.1 | 4.7 | 5.7 |
9,000 | 4.0 | 4.6 | 5.3 | 6.4 |
10,000 | 4.4 | 5.1 | 5.9 | 7.1 |
12,000 | 5.3 | 6.2 | 7.1 | 8.6 |
15,000 | 6.7 | 7.7 | 8.8 | 10.7 |
20,000 | 8.9 | 10.3 | 11.8 | 14.3 |
25,000 | 11.1 | 12.8 | 14.7 | 17.9 |
30,000 | 13.3 | 15.4 | 17.6 | 21.4 |
40,000 | 17.8 | 20.5 | 23.5 | 28.6 |
Nāʻanuʻu no Mile i manaʻoʻia e Height
ʻO ke kuhiʻana i ka lōʻihi o ka lōʻihi he 42% o ke kiʻekiʻe, akāʻo kaʻike houʻana e hōʻikeʻia ana ka lōʻihi wale nō ke kūpono. He nui nā pedometers e hoʻohana i kēia mau manaʻo a noi i kou kiʻekiʻe i ka manawa o ka hoʻonohonoho. ʻO nā palena kūpono o nā kūkuhi ma ka mile e pili ana i kahi holomua i ke kiʻekiʻe ratio:
| He kiʻekiʻe | Nāʻanuʻu no Mile |
| 4 kapuaʻi 10 iniha | 2,601 mau hanana |
| 4 kapuaʻi 11 inisi | 2,557 mauʻanuʻu |
| 5 kapuaʻi | 2,514 mauʻanuʻu |
| 5 kapuaʻi kapuaʻi ka lōni | 2,473 mau kapuaʻi |
| 5 kapuaʻi 2 inisi | 2,433 mauʻanuʻu |
| 5 kapuaʻi 3 iniha | 2,395 mau hanana |
| 5 kapuaʻi 4 inisi | 2,357 mauʻanuʻu |
| 5 kapuaʻi 5 iniha | 2,321 mauʻanuʻu |
| 5 kapuaʻi a he 'īniha | 2,286 mauʻanuʻu |
| 5 kapuaʻi 7 inisi | 2,252 mauʻanuʻu |
| 5 kapuaʻi 8 iniha | 2,218 mauʻanuʻu |
| 5 kapuaʻi 9 iniha | 2,186 mauʻanuʻu |
| 5 kapuaʻi 10 inisi | 2,155 mauʻanuʻu |
| 5 kapuaʻi 11 inisi | 2,125 mauʻanuʻu |
| 6 kapuaʻi | 2,095 mauʻanuʻu |
| 6 kapuaʻi ka 1'inni | 2,067 mauʻanuʻu |
| 6 kapuaʻi 2 inisi | 2,039 hanana |
| 6 kapuaʻi 3 iniha | 2,011 mauʻanuʻu |
| 6 kapuaʻi 4 iniha | 1,985 mau pae |
Pehea e kau ai i kou mau ala me ka Mile
ʻO ke ala maikaʻi loa eʻimi ai i kāu kauʻana ma kahi mile e helu ai iā lākou i kahi papa o kahi mamao iʻikeʻia, i nā manawa he nui, aʻike i kāu kūlana maʻamau. Hiki iāʻoe ke hoʻohana i ka pedometer helu heluʻana a iʻole ka hana pedometer o kāu kelepona paʻamau e helu i kou mau wāwae, aiʻole hiki ke helu iā lākou i kou poʻo.
- Track: No ka huliʻana i kahi mile mile, hiki iāʻoe ke hoʻohana i kahi māhele mile-mile ma kahi kula kaiaulu. Hiki iāʻoe ke noi i ka mea hoʻokele e hōʻoia he mile he mile mile (1,320 kapuaʻi) ma mua o kahi kapuaʻi 400-mika (1,308 kapuaʻi). E hele wāwae i loko wale nō. E helu i kāu mau hana. He maikaʻi ke hele aʻehā mau manawa e loaʻa i kahi mile mile i kahi milehā mile, no lailaʻaʻole ponoʻoe e hana i kekahi math. No ka hele 400 mika, e hele aʻehā mau manawa ae hoʻonui i kou mauʻanuʻu me 1.009.
- PôpekuʻElima : He 300 kapuaʻi mai ka laina o ka pāʻani i kahi laina papa. E helu i kou mau wāwae i kou hele a holoʻana i kāu wikiwiki mau mai ka laina hopu i ka laina palena. E hoʻonui i kou mauʻanuʻu i ka 17.6 e hiki ai i kou mau ala i ka mile.
- App: Hiki iāʻoe ke hoʻohana i kekahi polokalamu kelepona e like me MapMyWalk e helu ana i kou mauʻanuʻu a ana i hoʻokahi mile me ka GPS pūnaewele i ka manawa like. Eia naʻe, hiki ke hele i kahi mamao mile e 10 pakeneka me ka hoʻohanaʻana i ka GPS. No ka pololeiʻoi aku, koho i kahi wahi e hele ai ma kahi ākea me kaʻike mālie i ka lewa aʻaʻole hiki i nā paʻi a iʻole nā huli. Hōʻalo ka GPS ma waena o kāu leka uila a me nā leka uila i ka'ōlohelohe. Hiki iā lākou ke pilikino ma nā hale, nā lāʻau, a me nā kuahiwi, me ka loaʻaʻana o ke ana kūpono kūpono.
- Ka Mile Mile: ʻO kekahi kumuhana'ē aʻe, e hoʻohana i kahi palapala kikowaena pūnaewele e paʻi iāʻoe i kahi mile mile ma kāu wahi, a laila e hele pū me kahi mea pedometer a iʻole pedometer. He mea naʻauao ke koho pololeiʻana me ka'ōlohelohe a me nā pale no ka pololei loa.
Nāʻanuʻu no Mile From Stride Length
Ke noi nei ka hapanui o nā pedometers e komo i ka lōʻihi o ka lōʻihi i ka hoʻonohonohoʻana no ka heluʻana i ka mamao ma muli o kāu helu piʻi. ʻO ke awelika eʻikeʻoe i ka heluʻia ma nā wahi he nui, he 2.2 kapuaʻi (0.67 mau mika) no nā wahine a he 2.5 kapuaʻi (0.762 mau mika) no nā kāne, akā, nui loa ka kiʻekiʻe. ʻO ka piʻiʻana o kēlā me kēia mile he 5,280 kapuaʻi i māheleʻia e ka lōʻihi o kou mau wāwae. Hiki i ka mea kāpili ke helu i ka helu āu i komo ai i ka lōʻihi o ka lōʻihi a māhele i kahi mile ma kēlā helu e helu ai i ka mamao āu i hele ai.
No ke anaʻana i ka lōʻihi o kou heleʻana, hiki iāʻoe ke hoʻohana i nāʻano likeʻole e hele ana i kahi kahua pāʻani (300 kapuaʻi) a me ka hoʻohanaʻana i kēia mau hoohalike:
- 300 / pae helu = lōʻihi lōʻihi i nā wāwae
- 3600 / hopena helu = lōʻihi o ka lōʻihi i ke'oniha
Ke hoʻoponoponoʻana i kāu Pakuhi Hoʻohālikelike a me ka Hui Pūkō
Ināʻikeʻoe e'ōlelo ana kāu mea peʻalele ua hala akuʻoe ma mua o kahi mile i kahi mile mile, a laila e hoʻonui i ka lōʻihi o ka lōʻihi i hoʻolālāʻia i ka pedometer.
Inā haʻiʻo ia iāʻoe ua ihoʻoe ma lalo o hoʻokahi mile i kahi mile mile, a laila hoʻohaʻahaʻa i ka lōʻihi o ka lōʻihi i hoʻomohalaʻia i loko o ka pedometer.
No nā pū pono pono a me nā pedometers Fitbit , hiki iāʻoe ke hoʻololi i kāu lōʻihi lōʻihi ma o ka hana Hoʻohanohano Edit i ka pūnaewele Intaneti. Ma ka taupānga Fitbit, hiki ke hoʻonohonohoʻia i loko o ka Pūnaewele, Nānā Kūlana kiʻekiʻe, Kaomi Length menu. Hiki iāʻoe ke hoʻonoho i nā lōʻihiʻokoʻa no ka holoholo a me ka holoʻana.
Ke kau aku neiʻoe i nā mīkini paʻakikī ma kou lima a hiki i ka pāʻani lima hāmama ma mua o nā kaupae. E heluhelu i nā kuhikuhi eʻike i keʻano pehea e hoʻonohonoho ai i konaʻike, no laila,ʻaʻoleʻoi nā māwae. ʻImiʻia ka noi e hoʻokau i ka lima ma luna o kou lima āpauʻole i ka pololei. Eia kekahi laʻana, inā he lima hemaʻoe, e kau i kou lima hema.
E kuhi kou mau kapuai no mile i ka hoʻokomoʻana i ke kaʻina o ka hoʻokele lima-lima ināʻaʻoleʻoe e hoʻohana i ka mīkini lima, e like me ka wā e hoʻopaʻa anaʻoe i nā lima o kahi paʻipala a paʻiʻana paha i kahi pēpē pēpē. Hiki paha ke kuhihewa i ka wā e hoʻohana anaʻoe i nā lāʻau trekking aʻaʻole e hoʻoneʻe i nā lāʻau i kēlā me kēia hana.
ʻO kahi hua'ōlelo mai
ʻIke i ka nui o nā kuʻomanaʻo no kahi mile, hiki iāʻoe ke hoʻomaka eʻike i ka nui āu e pono ai e hele e hōʻoniʻoni i 10,000 mauʻanuʻu i kēlā lā kēia lā ma luna o kahi pedometer. Hana kekahi i ka huli. ʻAʻole paha e lōʻihi ka lōʻihi o nā mile ināʻikeʻoe i ka nui o kāu e mālama ai i kāu hana i nā lā a pau. E hoʻomau i ka holo a e hoʻokau i kāu i ka pahuhopu o kēlā me kēia lā.
> Kālā:
> Barreira TV, Rowe DA, Kang M. "Nā palena o ka heleʻana a me ka hoʻoholoʻana i nā Haumāna Ola Loa," International Journal of Exercise Science. Vol. 3 (2010) Iss. 1.
> Bassett DR, Kailua Kona, LP, Honolulu, HI. Ka Heluhelu Helu: A Nānā i nā Manaʻo Kaumaha a me nā Hoʻopiʻi Hana. Kauka Sports . 2016; 47 (7): 1303-1315.
> Hoʻokena WK, Bond L, Ransdell L, Shimon JM, Kelepona S. "Hoʻokahi Mile Step Count i ka holoʻana a me nā holoʻana" ACSM's Health and Fitness Journal, Ianuali / Fepeluali 2008, Vol. 12, No. 1.