Eʻike i kāu kālepa i puhiʻia i nā manawa e hele ai i nā manawa a me ka wā lōʻihi
Ehia mau calorie āu e puhi ana i ka heleʻana i hoʻokahi minute, 30 mau minuke, aiʻole hoʻokahi hora? Ma muli o kou nui a me kou holo wāwae.
E nānā i nā palapala iho ma lalo nei a e hoʻohana paha i ka heluhelu helu pūnaewele eʻike i ka nui o nā calorie āu e'ā ana ma kāu hele. Inā makemakeʻoe, hiki iāʻoe keʻike i ka nui o nā calories āu e kuni ai ma muli o nā uʻi pedometer a iʻole i puhiʻia nā calories e pili ana i nā mile hele ma kahi.
Nā Māka Palena Kāleka
Eʻike i ka nui o nā calories e puhiʻoe i kēlā me kēia minute o ka hele. ʻO kou kaumaha a me kou māmā nā meaʻelua e hoʻoholo ana i kēia helu. Hiki iāʻoe ke hoʻohana i kekahi polokalamu a iʻole nā mea'ē aʻe e ana i kou holo wāwae .
Hoʻopiʻia ka calories Walking Walking ma 3 mph-20 mau minuke no Mile | |||||||
Kaona (lb.) | 1 min. | 15 min. | 30 min. | 45 min. | 1 hr. | 90 min. | 2 hr. |
100 | 3 | 40 | 80 | 119 | 159 | 239 | 318 |
110 | 3 | 44 | 88 | 131 | 175 | 263 | 350 |
120 | 3 | 48 | 96 | 143 | 191 | 287 | 382 |
130 | 3 | 52 | 103 | 155 | 207 | 310 | 413 |
140 | 4 | 56 | 112 | 167 | 223 | 335 | 446 |
150 | 4 | 60 | 119 | 179 | 238 | 357 | 476 |
160 | 4 | 64 | 128 | 191 | 255 | 383 | 510 |
170 | 5 | 68 | 135 | 203 | 271 | 406 | 541 |
180 | 5 | 72 | 144 | 215 | 287 | 431 | 574 |
190 | 5 | 76 | 151 | 227 | 302 | 454 | 605 |
200 | 5 | 80 | 159 | 239 | 318 | 477 | 636 |
225 | 6 | 90 | 179 | 269 | 358 | 537 | 716 |
250 | 7 | 100 | 199 | 299 | 398 | 597 | 796 |
275 | 7 | 110 | 219 | 329 | 438 | 657 | 876 |
300 | 8 | 119 | 239 | 358 | 477 | 716 | 954 |
ʻO ka heleʻana ma 3 mph a me 3.5 mph he mea maʻamau no kahi wāwaeʻoluʻolu a iʻole kahi holoholo olakino.
Hoʻopukaʻia nā Calories Burned Walking ma 3.5 mph-17 mau minuke no Mile | |||||||
Kaona (lb.) | 1 min. | 15 min. | 30 min. | 45 min. | 1 hr. | 90 min. | 2 hr. |
100 | 3 | 48 | 97 | 145 | 194 | 290 | 387 |
110 | 4 | 54 | 108 | 161 | 215 | 323 | 430 |
120 | 4 | 59 | 118 | 177 | 237 | 355 | 473 |
130 | 4 | 63 | 127 | 190 | 254 | 381 | 507 |
140 | 5 | 69 | 138 | 206 | 275 | 413 | 550 |
150 | 5 | 73 | 146 | 219 | 292 | 439 | 585 |
160 | 5 | 78 | 157 | 235 | 314 | 471 | 628 |
170 | 6 | 83 | 166 | 249 | 332 | 499 | 665 |
180 | 6 | 88 | 176 | 264 | 353 | 529 | 705 |
190 | 6 | 93 | 186 | 279 | 372 | 557 | 743 |
200 | 7 | 98 | 196 | 293 | 391 | 587 | 783 |
225 | 7 | 110 | 220 | 330 | 440 | 660 | 880 |
250 | 8 | 123 | 245 | 368 | 490 | 735 | 980 |
275 | 9 | 134 | 269 | 403 | 538 | 806 | 1075 |
300 | 10 | 146 | 292 | 439 | 585 | 877 | 1170 |
I kēia manawa, e nānā i kaʻokoʻa ke hikiʻoe i ka wikiwiki i ka holo wāwae . Hoʻonuiʻoe i nā calorie i kēlā me kēia minuke a ke uhi pū neiʻoe i ka mile i kēlā manawa like. ʻO kou kaumaha keʻano nui loa i ka hoʻoholoʻana i nā nui o nā calories āu e puhi ai i ka heleʻana.
Hoʻopukaʻia ka calories Walking Walking ma 4 mph-15 mau minuke no Mile | |||||||
Kaona (lb.) | 1 min. | 15 min. | 30 min. | 45 min. | 1 hr. | 90 min. | 2 hr. |
100 | 4 | 56 | 113 | 169 | 225 | 338 | 450 |
110 | 4 | 63 | 125 | 188 | 250 | 375 | 500 |
120 | 5 | 69 | 138 | 206 | 275 | 413 | 550 |
130 | 5 | 74 | 148 | 221 | 295 | 443 | 590 |
140 | 5 | 80 | 160 | 240 | 320 | 480 | 640 |
150 | 6 | 85 | 170 | 255 | 340 | 510 | 680 |
160 | 6 | 91 | 183 | 274 | 365 | 548 | 730 |
170 | 6 | 97 | 193 | 290 | 387 | 580 | 773 |
180 | 7 | 103 | 205 | 308 | 410 | 615 | 820 |
190 | 7 | 108 | 216 | 324 | 432 | 648 | 864 |
200 | 8 | 114 | 228 | 341 | 455 | 683 | 910 |
225 | 9 | 128 | 256 | 384 | 512 | 767 | 1023 |
250 | 10 | 143 | 285 | 428 | 570 | 855 | 1140 |
275 | 10 | 156 | 313 | 469 | 625 | 938 | 1250 |
300 | 11 | 170 | 340 | 510 | 680 | 1020 | 1360 |
Hoʻopukaʻia nā Calories Burned Walking ma 4.5 mph-13: 20 mau minuke no Mile | |||||||
Kaona (lb.) | 1 min. | 15 min. | 30 min. | 45 min. | 1 hr. | 90 min. | 2 hr. |
100 | 5 | 71 | 142 | 213 | 284 | 425 | 567 |
110 | 5 | 79 | 158 | 236 | 315 | 473 | 630 |
120 | 6 | 87 | 173 | 260 | 347 | 520 | 693 |
130 | 6 | 93 | 186 | 279 | 372 | 558 | 743 |
140 | 7 | 101 | 202 | 302 | 403 | 605 | 806 |
150 | 7 | 107 | 214 | 321 | 428 | 643 | 857 |
160 | 8 | 115 | 230 | 345 | 460 | 690 | 920 |
170 | 8 | 122 | 243 | 365 | 487 | 730 | 974 |
180 | 9 | 129 | 258 | 387 | 517 | 775 | 1033 |
190 | 9 | 136 | 272 | 408 | 544 | 816 | 1089 |
200 | 10 | 143 | 287 | 430 | 573 | 860 | 1147 |
225 | 11 | 161 | 322 | 483 | 644 | 967 | 1289 |
250 | 12 | 180 | 359 | 539 | 718 | 1077 | 1436 |
275 | 13 | 197 | 394 | 591 | 788 | 1181 | 1575 |
300 | 14 | 214 | 428 | 643 | 857 | 1285 | 1714 |
Hoʻopiʻia ka calories Walking Walking i 5 mph-12 mau minuke no Mile | |||||||
Kaona (lb.) | 1 min. | 15 min. | 30 min. | 45 min. | 1 hr. | 90 min. | 2 hr. |
100 | 6 | 90 | 180 | 270 | 360 | 540 | 720 |
110 | 7 | 100 | 200 | 300 | 400 | 600 | 800 |
120 | 7 | 110 | 220 | 330 | 440 | 660 | 880 |
130 | 8 | 118 | 236 | 354 | 472 | 708 | 944 |
140 | 9 | 128 | 256 | 384 | 512 | 768 | 1024 |
150 | 9 | 136 | 272 | 408 | 544 | 816 | 1088 |
160 | 10 | 146 | 292 | 438 | 584 | 876 | 1168 |
170 | 10 | 155 | 309 | 464 | 618 | 928 | 1237 |
180 | 11 | 164 | 328 | 492 | 656 | 984 | 1312 |
190 | 12 | 173 | 346 | 518 | 691 | 1037 | 1382 |
200 | 12 | 182 | 364 | 546 | 728 | 1092 | 1456 |
225 | 14 | 205 | 409 | 614 | 818 | 1228 | 1637 |
250 | 15 | 228 | 456 | 684 | 912 | 1368 | 1824 |
275 | 17 | 250 | 500 | 750 | 1000 | 1500 | 2000 |
300 | 18 | 272 | 544 | 816 | 1088 | 1632 | 2176 |
Hoʻohanaʻia kēia mau helu kaloila me nā lālā hoʻolālā calorie i loaʻa ma ka noiʻiʻana no nā mea like like me ka mea like (MET). ʻO ka hoʻolālā e hoʻohana i nā pālākeke likeʻole.
Pehea e puhi ai i nā kāloka'ē aʻe e hele ana
ʻO ka loli nui loa i ke kaloʻana o ka calories e hele ana i kahi o kāu hele a me keʻano o kāu kaupaonaʻana.
ʻO ka hele wikiwiki eʻae iāʻoe e hele i mua a no laila puhi i nā calorie'ē aʻe i kahi manawa hoʻonohonoho. Akā, e puhiʻoe i nā calories hoʻokahi i kēlā me kēia mile ma kahi o ka holo wikiwiki. Hiki i ke holo ke hoʻonui i nā calories ma kahi mile e pili ana i ka hoʻokiʻekiʻeʻana i ke kino mai ka honua aku.
E aʻo pehea e hele wikiwiki ai . Hiki iāʻoe ke hoʻoikaika i kou holo wikiwiki me ka hoʻoikaikaʻana i kou kūlana, me ka hoʻohanaʻana i ka holoʻana o ka lima, a me ka heleʻana i ka heleʻana. Ma hope koke o ka lōʻihi o ka lōʻihi o ka lōʻihi o ka manawa. ʻO ia ka mea e hoʻonui iāʻoe i nā calorie i loko o kahi hoʻouka he 30 mau minuke. Nā kōkua'ē aʻe no ka puhiʻana i nā calorie i ka wā e hele ai e hoʻokomo ana i nā poʻemoe e holo ana o Nordic a iʻole ke aʻoʻana i nāʻano kaʻao.
ʻO kahi hua'ōlelo mai
He aha ka maikaʻi o kāu e ala a hele no nā minuke? Mai hoʻawaliwali i ka heleʻana inā manaʻoʻoe he mea liʻiliʻi ka helu o nā calorie. ʻO nā pōmaikaʻi ma mua o ke kaloʻana o ka calories. Hoʻolahi ka hoʻopauʻana i kāu manawa noho e kōkua iāʻoe e mālama i kou mauʻiʻo, hono, kahe koko, a me nā iwi ma keʻano maikaʻi. Ma ka heleʻana a nui a noho iho i lalo i ka lā a pau, e puhi anaʻoe i nā kalo iʻoi aʻe, e hoʻemi i kou olakino, a maikaʻi kou kino.
Puna:
> Ainsworth BE, Haskell WL, Herrmann SD, Bassett DR Jr, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. 2011 Compendium o nā Hana Kino. ʻO Medicine & Science ma Sports & Exercise . 2011; 43 (8): 1575-1581. doi: 10.1249 / mss.0b013e31821ece12.