Makamashi Mai Aiki
Menene Makamashi Mai Aiki?
Ƙarfin aiki (wanda kuma ake kira calories masu aiki ko calories motsa jiki) yana wakiltar makamashin da aka kashe ta hanyar motsa jiki sama da adadin kuzarin ku. Ana auna shi a cikin kilocalories (wanda aka fi sani da "calories") ko kilojoules.
Jimlar Kudaden Makamashi na Kullum (TDEE)ya rushe kamar:
| Bangaren | Gajarta | % na TDEE | Bayani |
|---|---|---|---|
| Basal Metabolic Rate | BMR | 60-75% | Makamashi don ayyukan rayuwa na asali a cikakken hutawa |
| Tasirin Abinci | TEF | 8-12% | Makamashi don narkewa, sha, da sarrafa abinci |
| Ayyukan Rashin Motsa Jiki Thermogenesis | NEAT | 10-15% | Fidgeting, tsaye, yawo a cikin gida |
| Ayyukan Motsa jiki Thermogenesis | CI | 5-10% | Motsa jiki da motsa jiki da gangan |
Yadda HealthKit ke Auna Makamashi Mai Aiki
Na'urorin Apple suna lissafin makamashi mai aiki ta amfani da:
- Na'urori masu auna motsi:Accelerometer da gyroscope waƙar ƙarfin motsi
- Yawan zuciya:Ƙarfin bugun zuciya yana nuna ƙarin kashe kuzari
- Bayanan GPS:Nisa da aka rufe yayin ayyukan waje
- Ma'auni na sirri:Shekaru, nauyi, tsayi, da jima'i suna shafar lissafin kalori
- Koyon inji:Samfuran da aka horar akan bayanan kashe kuzarin dakin gwaje-gwaje
HealthKit ya bambanta: -Makamashi Mai Aiki:Calories daga motsi da motsa jiki -Ƙarfin Huta:Ƙididdigar yawan adadin kuzari na basal -Jimlar Makamashi:Jimlar aiki + hutawa
Bayanan Kimiyya
Muhawara ta Ma'aunin Makamashi
Babbar muhawarar kimiyya ta ta'allaka ne kan ko motsa jiki da gaske yana ƙara yawan kashe kuɗin makamashi na yau da kullun ko kuma jiki yana ramawa ta hanyar rage kashe kuzarin kuzari a wani wuri.
Samfurin Ƙarfafa Makamashi
Masanin ilimin halittar dan adamHerman PontzerAn ba da shawarar a cikin 2016 cewa mutane sun samo asali don kiyaye jimlar kashe kuɗin makamashi a cikin kunkuntar kewayo ba tare da la'akari da matakin aiki ba:
Babban Da'awar:- Jiki yana daidaitawa don haɓaka motsa jiki ta hanyar rage ƙarfin da ake kashewa akan wasu matakai - Wannan samfurin "ƙantacce" yana nuna motsa jiki bazai ƙara yawan kuɗin makamashi kamar yadda ake tsammani ba - Shaidu sun fito daga binciken yawan mafarauta
Binciken Kwanan nan: Motsa jiki yana Ƙara Kashe Makamashi
ANazarin 2025 Virginia Techaka buga aPNASkai tsaye gwada wannan hasashe ta amfani da gwaje-gwajen sarrafawa:
Mahimmin Bincike:- Ayyukan jikiyana karuwajimlar kashe kuzarin yau da kullun - Akwai diyya amma akwaim, ba cikakke ba - Ƙaƙƙarfan ƙirar ƙila ya wuce gona da iri
"Wannan bincike ya nuna a fili cewa aikin jiki yana ƙara yawan adadin kuzari da kuke ƙonawa kowace rana. Yana da mahimmanci a lura cewa karuwar yawan kuɗin makamashi na yau da kullum ba koyaushe ba ne kamar yadda ake tsammani - amma karuwa mai sauƙi yana da nisa daga iƙirarin cewa motsa jiki ba ya ƙara yawan kuɗin makamashi na yau da kullum." - Nazarin Fasaha na Virginia 2025
Tasirin Aiki
- Motsa jiki yana ƙone karin adadin kuzari, amma watakila 50-80% na adadin ka'idar
- Rage nauyi ta hanyar motsa jiki kadaiyana da wahala saboda ramuwa yana faruwa
- Haɗin abinci da motsa jikiya kasance mafi inganci don sarrafa nauyi
- Amfanin motsa jiki ya wuce fiye da adadin kuzari:lafiyar zuciya da jijiyoyin jini, lafiyar kwakwalwa, kiyaye tsoka, lafiyar rayuwa
Motsa jiki da Mutuwa: Bayan Calories
Ko da kuwa sakamakon asarar nauyi, aikin jiki da kansa yana rage mace-mace:
Daga meta-bincike:-Ayyukan matsakaici na 150 min / mako:22% rage yawan mace-mace -Ayyukan matsakaici na 300 min / mako:35% rage yawan mace-mace - Fa'idodin plateau amma kar a juyo a matakan ayyuka masu girma sosai
Ayyukan jiki yana rage:- Hadarin cututtukan zuciya - Hadarin nau'in ciwon sukari na 2 - nau'ikan ciwon daji da yawa - Bacin rai da damuwa - Rashin hankali - Duk- sanadin mace-mace
Muhimmancin asibiti
Me yasa Biba Active Energy?
Yayin da kirga calori yana da iyakancewa, bin diddigin kuzarin aiki yana ba da:
- Sanin ayyuka:Ma'aunin maƙasudin motsi na yau da kullun
- Sa ido na al'ada:Canje-canjen sati zuwa mako a matakin ayyuka
- Saitin manufa:Manufofin haɓaka aikin jiki
- Ƙarfin motsa jiki:Ƙunƙarar calorie mafi girma yana nuna ƙoƙari mai tsanani
- Yanayin farfadowa:Kuɗi mai yawa na iya nuna buƙatar hutu
Fahimtar Lambobinku
Matsakaicin adadin kuzari mai aiki:
| Matsayin Ayyuka | Calories masu aiki / Rana |
|---|---|
| Wurin zama | 100-200 kcal |
| Aiki da sauƙi | 200-400 kcal |
| Matsakaicin aiki | 400-700 kcal |
| Mai aiki sosai | 700-1000 kcal |
| Matukar aiki | 1000+ kcal |
Ƙimar ta bambanta sosai bisa girman jiki, shekaru, da nau'in aiki.
Iyakance na Binciken Kalori
Ƙididdiga masu aiki na makamashi suna da kuskuren asali:
- Na'urori masu sawa:Yawanci ± 20-30% kuskure don ayyukan mutum ɗaya
- Ƙarfafa horo:An kama shi da kyau idan aka kwatanta da cardio
- Bambance-bambancen mutum:Ayyukan iri ɗaya suna ƙone calories daban-daban ga mutane daban-daban
- Bambancin NEAT:Motsin rashin motsa jiki na yau da kullun ya bambanta sosai
- Iyakokin Algorithm:Samfura ba su da lissafin duk masu canji
Mafi Kyawun Ayyuka:Mai da hankali kandangi trends(Shin na fi aiki a wannan makon da na ƙarshe?) maimakon cikakken lambobi.
Shawarwari
Ka'idojin Ayyuka
TheƘungiyar Zuciya ta AmirkakumaWHObada shawara:
| Jagora | Adadin |
|---|---|
| Ayyukan aerobic matsakaici | 150-300 min / mako |
| Ayyukan aerobic mai ƙarfi | 75-150 min / mako |
| Ƙarfafa tsoka | 2+ kwana/mako |
| Rage lokacin zama | Duk wani karuwa yana da amfani |
Amfani da Makamashi Mai Aiki yadda ya kamata
- Kafa tushen tushen ku:Bibiya har tsawon makonni 2 ba tare da canza hali ba
- Saita maƙasudai masu ci gaba:Ƙara da 10-20% a kowane mako
- Mayar da hankali kan daidaito:Motsi na yau da kullun yana da mahimmanci fiye da motsa jiki mai tsanani na lokaci-lokaci
- Yi amfani da martani, ba bishara ba:Abubuwan da ke faruwa suna da mahimmanci fiye da lambobin yau da kullun
- Haɗa tare da wasu ma'auni:Matakai, mintuna na motsa jiki, yankunan bugun zuciya
Lafiyayyan Dangantaka da Lambobi
Don guje wa bin diddigi:
- Kada ku ci bisa ga ƙona calories:Yunwa ta haifar da motsa jiki al'ada ce kuma lafiya
- Huta lokacin da ake buƙata:Farfadowa wani bangare ne na dacewa
- Nagarta fiye da yawa:Ƙarfi da nau'in al'amarin aiki
- Saurari jikin ku:Lambobi kayan aiki ne, ba umarni ba
Lokacin Neman Kulawar Lafiya
Tuntuɓi ma'aikacin kiwon lafiya idan kun fuskanci:
- Gagarumin canje-canjen da ba a bayyana ba a cikin ƙarfin aiki
- Matsanancin gajiya ba a bayyana ta matakin aiki ba
- Rashin haƙuri (wahalar yin ayyuka masu sauƙi a baya)
- Jin zafi, ƙarancin numfashi, ko juwa yayin aiki
- Tunani mai ban sha'awa game da ƙona calories ko motsa jiki
Magana
- Pontzer H, et al. (2016) Ƙaddarar Jimlar Kuɗin Kuɗi na Makamashi da Daidaitawar Jiki ga Ayyukan Jiki a cikin Manyan Mutane.Halittar Halittu na Yanzu, 26 (3), 410-417.
- Thomas DM, et al. (2012) Me yasa mutane ba sa rasa nauyi daga aikin motsa jiki a ƙayyadaddun kashi?Bayanin Kiba, 13 (10), 835-847.
- Melanson EL, et al. (2013) Juriya ga asarar nauyi da ke haifar da motsa jiki: daidaitawar halayen ramuwa.Magunguna & Kimiyya a Wasanni & Motsa jiki, 45 (8), 1600-1609.
- Hall KD, et al. (2012) Ma'aunin makamashi da abubuwan da ke tattare da shi: abubuwan da ke tattare da tsarin nauyin jiki.Jaridar Amirka ta Abincin Abinci, 95 (4), 989-994.
- Westerterp KR. (2017) Sarrafa kashe kuɗin makamashi a cikin mutane.Jaridar Turai na Abincin Abinci, 71 (3), 340-344.
- Willis EA, et al. (2014) Rashin kashe kuzarin kuzari da motsa jiki a cikin Gwajin Motsa Jiki na Midwest 2.Magunguna & Kimiyya a Wasanni & Motsa jiki, 46 (12), 2286-2294.