Nisa (Tafiya + Gudu)
Menene Distance?
Ma'aunin "Tafiya mai nisa + Gudun" yana ɗaukar jimlar ƙasa da aka rufe da ƙafa yayin lokacin sa'o'i 24. Ba kamar ƙididdigar mataki ba (wanda ke auna mitar), nisa yana taimakawa ƙididdigewagirma da tsayin tafiyana motsinku.
Yadda HealthKit ke Auna Nisa
Na'urorin Apple suna ƙididdige nisa ta amfani da wayowar matsayi na firikwensin:
- GPS (Ayyukan Waje):Mafi daidaito. Ana amfani da lokacin motsa jiki yana aiki kuma akwai GPS.
- Calibrated Stride (Cikin Gida/Ba GPS):Yayin rayuwar yau da kullun, na'urar tana ƙididdige nisa ta hanyar ninka Ƙididdiga na Mataki ta hanyar Tsawon Tsawon Tsayinku.
- Lura:Na'urar tana "koyi" tsawon tafiyarku lokacin da kuke tafiya a waje tare da GPS, tana daidaita ƙididdiga na cikin gida akan lokaci.
- Aikace-aikace na ɓangare na uku:Bayanan nesa kuma na iya zuwa daga ƙa'idodin da aka haɗa (Runkeeper, Strava, da sauransu).
Bayanan Kimiyya
Nisa vs Matakai: Wanne Yafi Muhimmanci?
Yayin da ƙidayar mataki shine mafi yawan ma'aunin lafiyar jama'a, nisa yana ba da ƙarin mahallin.
Tsawon Tsawon Matsayi azaman Alamar Halitta
Nisa aiki ne naSteps × Stride Length. Rage nisan yau da kullunduk dakididdigar tsayayyen mataki na iya nuna arage tafiya, wanda shine alamar asibiti mai mahimmanci na:
* Rage motsi
* Canje-canjen jijiyoyin jiki
* Faɗuwar haɗari a cikin manya
* Rage ƙarfin tsoka
Rarraba Tudor-Locke
Mai bincike Catrine Tudor-Locke, Ph.D., ɓullo da rarrabuwa da aka ambata a ko'ina don aiki dangane da girma (matakai / nisa). Mayar da matakai zuwa nisa (zaton matsakaiciyar tafiya):
| Matsayin Ayyuka | Kimanin Nisa (km) | Kimanin Nisa (mil) |
|---|---|---|
| Wurin zama | <4 km | <2.5 mil |
| Low Mai Aiki | 4-6 km | 2.5-3.7 mil |
| Dan Aiki | 6-8 km | 3.7-5 mil |
| Mai aiki | 8-10 km | 5-6.2 mil |
| Mai Aiki Sosai | > 10 km | 6.2 mil |
> Lura: Waɗannan ƙayyadaddun ƙima ne; tsayi da tsayin tafiya suna haifar da bambancin mutum.
Farashin Makamashi na Nisa
Physics ya nuna cewa motsin taro akan nisa yana buƙatar aiki. *Tafiya mil 1konewa ~ 80-100 adadin kuzari. *Gudun mil 1konewa ~ 110-130 adadin kuzari. * Abin sha'awa shine, farashin makamashi a kowane mil yana da kwanciyar hankali ba tare da la'akari da saurin tafiya ba (a cikin jeri na yau da kullun), yana mai da "jimlar nisa" amintaccen wakili don jimlar aikin da aka yi.
Muhimmancin asibiti
Alamar Ingantacciyar Gait
Kula da rabonNisa kowane Mataki(Mataki na nisa ÷) sama da watanni/shekara yana aiki azaman mai duba "Matsakaicin Tsawon Tsawon Tsayi". *Tsayayyen Rati:Kulawa da lafiya na tafiya. *Rage Rabo:Kuna ɗaukar ƙarin matakai don ɗaukar nisa iri ɗaya. Wannan tsarin "shuffling" yakan ba da garantin kimantawa na likita don al'amuran hip/ gwiwa ko yanayin jijiya.
Load ɗin horo
Ga masu gudu da masu tafiya, jimlar tazarar mako shine ma'auni na farko donHorar da Load Management. *Dokokin 10%:Don hana rauni, kar a ƙara nisa na mako-mako da fiye da 10% mako-mako-sati. * Raunin da aka yi amfani da shi na yau da kullun (kayan tsage, karayar damuwa) yana da alaƙa da ƙarfi tare da ƙwanƙolin sauri a nesa.
Shawarwari
Domin Lafiya Jari
- Nufin5-8 km (3-5 mil)jimlar yau da kullun.
- Mai da hankali kantarawaa ko'ina cikin yini (parking gaba, shan gajerun tafiya) maimakon motsa jiki ɗaya kawai.
Ga Masu Tafiya/Masu Gudu
- Gina a hankali:Mutunta iyakokin ilimin halitta na daidaitawar tendon da kashi.
- Canza wuri:Tafiya daidai da nisa akan harajin kankare lebur iri ɗaya iri ɗaya akai-akai. Hanyoyi ko tuddai suna rarraba kaya daban-daban.
Magana
- Tudor-Locke C, et al. (2011) Matakai/rana nawa suka isa? ga manya.Jarida ta kasa da kasa na Abincin Abinci da Ayyukan Jiki, 8:79.
- Levine JA. (2014) Rashin motsa jiki thermogenesis (NEAT).Ra'ayoyin Abinci, 62(7).
- CDC. (2020) Sharuɗɗan Ayyukan Jiki don Amurkawa, bugu na biyu.
- Schimpl M, et al. (2011) Ƙungiya tsakanin saurin tafiya da shekaru a cikin lafiya, mutane masu zaman kansu.Gait & Matsayi, 34 (3), 381-384.