Ifomula Yokuzigijimela, Ithebula Lokubheka Isisindo Nokuqina, kanye Neqiniso Eliqotho Mayelana Nezinombolo Zekhonsoli
TL;DR:Umuntu omdala onamakhilogremu angu-70 ushisa cishe amakhalori angu-130 ngemizuzu engama-30 yokugwedla okulula, cishe ama-257 ngomzamo omaphakathi, kanye nama-312 ngomzamo onamandla, ngokusekelwe kufomula ejwayelekile ye-metabolic. Ifomula ithi Amakhalori ngomzuzu = MET × 3.5 × isisindo somzimba ngamakhilogremu angu-÷ 200, kanti ukugwedla kusethwe cishe kuma-MET angu-7 aphakathi nendawo kanye nama-MET angu-8.5 anamandla. Uma kuphuma amandla alinganayo, uhlobo lomgwedli alushintshi lutho, ngoba amakhalori alandela umsebenzi, hhayi isitayela somshini. Ukufundwa kwekhonsoli kuvame ukusebenza ngamaphesenti ayi-10-20 ngaphezu kwefomula, ngakho-ke ukuhlola okuphambene kanye ngenyanga kugcina inani lakho lithembekile. Ukufaka isisindo sakho sangempela kanye nokubeka isikhathi semizuzu yakho yangempela yokugwedla yizona zindlela ezimbili ezinkulu zokulungisa ukunemba.
Mangaki Amakhalori Ashiswa Umshini Wokugwedla Ngempela?
Impendulo eqotho iwububanzi, hhayi inombolo eyodwa, ngoba inani langempela libekwa yizinto ezintathu ozilawulayo: ukuthi unesisindo esingakanani, ukuthi udonsa kanzima kangakanani, nokuthi uhlala isikhathi esingakanani esihlalweni. Faka lezo zinto ku-equation ejwayelekile ye-metabolic bese uthola isilinganiso esivikelekile.Ukugwedla kuthola idumela njengokushisa amakhalori ngoba kuwukuzivocavoca umzimba wonke, okuthwala isisindo emilenzeni okwenziwa uhleli phansi, endaweni ephansi, okuvumela abantu ukuba babambe umthwalo womsebenzi omkhulu ngaphandle kokuphazamisa amalunga abo.
Indlela ehlanzekile yokuqinisa amathemba akho yi-metabolic equivalent, noma i-MET, echaza ukuthi umsebenzi usebenza kanzima kangaki kunokuhlala uthule.Ikolishi LaseMelika Lezokwelapha ZezemidlaloUkugwedla okuhlanganisiwe, okungaguquki kuwela cishe kuma-MET angu-7 ukuze kudonswe kahle kanye nama-MET angu-8.5 ukuze kudonswe kanzima. Ijubane elincane lokufudumeza liseduze nama-MET angu-3.5. Kusukela kulawo manani amathathu, kwakhiwe yonke enye inombolo kulesi siqondiso.
Ngichithe iminyaka eyishumi nambili ngisebenza emishinini yokugwedla, okokuqala ngisebenza ezitezi zefektri manje ngisebenza emakhaphethini okubonisa ukuhweba, futhi umbuzo wamakhalori yilowo abathengi abawubuza kuqala futhi abangawuqondi kahle. Ingxenye esele yalesi sihloko ikunikeza ifomula, ithebula lokuhlola, kanye nokulungiswa okuguqula ukuqagela okungajwayelekile kube inombolo ongayihlela ngempela.
I-Calculator Yamakhalori: Ifomula Ongazisebenzisa Wena
Awudingi uhlelo lokusebenza ukuze ulinganisele amakhalori okugwedla, ngoba izibalo eziyisisekelo zifanelana emgqeni owodwa. Yisilinganiselo esifanayo esisetshenziswa ososayensi bezemidlalo, futhi sisebenza kunoma yisiphi isibali noma ngemuva kwemvilophu.
Amakhalori ngomzuzu =
I-MET × 3.5 × isisindo somzimba (kg) ÷ 200
Bese uphindaphinda ngemizuzu oye wayigwedla ngempela.
Nansi ifomula esebenza kumuntu omdala onesisindo esingamakhilogremu angu-70, cishe amakhilogremu angu-154:
- Ukugwedla okulula (3.5 METs):3.5 × 3.5 × 70 ÷ 200 = 4.3 kcal/min, noma cishe amakhalori angu-129 ngemizuzu engama-30.
- Ukugwedla okulingene (7.0 METs):7.0 × 3.5 × 70 ÷ 200 = 8.6 kcal/min, noma cishe amakhalori angu-257 ngemizuzu engama-30.
- Ukugwedla ngamandla (8.5 METs):8.5 × 3.5 × 70 ÷ 200 = 10.4 kcal/min, noma cishe amakhalori angu-312 ngemizuzu engama-30.
Imininingwane eyodwa iyabakhuba abantu: isisindo kufanele sibe ngamakhilogremu, hhayi amakhilogremu. Hlukanisa amakhilogremu ngo-2.2 ukuze uguqule. Umgibeli onamakhilogremu angu-200 angaba amakhilogremu angu-91, futhi ifomula izokhiqiza inombolo ephezulu ngokushesha, ngokufanele, ngoba ukuhambisa isisindo esiningi kubiza amandla amaningi.
Amakhalori Ashiswa Yisisindo Nokuqina Komzimba
Esikhundleni sokusebenzisa lesi sibalo ngesandla, abantu abaningi bafuna ithebula abangalibuka. Amanani angezansi asebenzisa ifomula efanayo kuzo zonke izisindo zomzimba ezine ezivamile kanye namazinga amathathu omzamo, isikhathi semizuzu engama-30.
| Isisindo Somzimba | Ukukhanya (3.5 MET) | Okumaphakathi (7.0 MET) | Inamandla (8.5 MET) |
|---|---|---|---|
| 57 kg (125 lb) | ~105 cal | ~210 cal | ~254 cal |
| 70 kg (155 lb) | ~129 cal | ~257 cal | ~312 cal |
| 84 kg (185 lb) | ~154 cal | ~309 cal | ~375 amakhalori |
| 98 kg (215 lb) | ~180 cal | ~360 cal | ~437 amakhalori |
Amanani ayizilinganiso zemizuzu engama-30 kusukela kufomula ye-metabolic, ezifinyelelwe kumakhalori aseduze. Ukuphinda kabili iseshini kuphinda kabili ukusha; umugqa ophakathi wemizuzu engama-60 wama-70 kg ufika eduze kwamakhalori angama-515.
Izinto ezimbili ziyaphuma etafuleni. Okokuqala, ukuqina kubaluleke kakhulu njengesikhathi, ngoba ukugwedla ngamandla kushisa cishe amaphesenti angama-20 ngomzuzu kunokweqa okulingene. Okwesibili, isisindo somzimba silinganisa konke ngokulandelana, yingakho abangane ababili abenza ukujima okufanayo bengabhala inani elihlukile kakhulu futhi bobabili babe belungile.
Kungani Ama-Calculator Aku-inthanethi Engavumelani
Thayipha "ukugwedla amakhalori ashisiwe" enjinini yokusesha bese ama-calculator amahlanu azobuyisela izimpendulo ezinhlanu ezahlukene zokufaka okufanayo. Isizathu akusikho ukuthi noma iyiphi yazo iphukile; ukuthi ngayinye yenza izibikezelo ezihlukile buthule. Ukuqonda lezo zibikezelo kuyisihluthulelo sangempela sokunemba.
- Isisindo esizenzakalelayo.Amanye amathuluzi acabanga ukuthi umsebenzisi onama-68-70 kg ngaphandle kokuthi uwushintshe, ngakho umuntu olula noma osindayo uthola inombolo engalungile ngaphambi kokuthi aqale.
- Incazelo yegama elithi "eliphakathi".Okumaphakathi kwesayithi elilodwa kungaba ama-MET angu-6 kanti okwelinye kube ama-MET angu-8. Igebe phakathi kwalawo amabili liwukushintshashintsha kwamaphesenti angu-30 emiphumeleni yakho.
- Okubalwa njengesikhathi.Ababali abakwazi ukwazi ukuthi imizuzu yakho engama-30 yayihlanganisa yini ukufudumala kwemizuzu emi-5 kanye namakhefu amanzi amabili, ngakho-ke bathatha umzamo oqhubekayo.
- Izibikezelo zomshini uqobo.Ikhonsoli ivame ukubika umsebenzi womshini kanye nesisekelo esiqinile, okuyifilosofi yokulinganisa ehlukile ngokuphelele kufomula ye-metabolic.
Ukuthatha okulula kulula:ngoba inombolo ngayinye yamakhalori iyisilinganiso esakhelwe phezu kokuqagela, umgomo awukona ukuthola isibali "esiphelele" kodwa ukusebenzisa esisodwa njalo nokuqonda ukuthi sicabangani.Khetha ifomula engenhla, namathela kuyo, futhi izinombolo zakho zeviki nesonto zizofana noma ngabe inani eliphelele liphansi ngamaphesenti ambalwa.
Esinye isici sihlukanisa ukuqaphela nokunganaki: amakhalori aphelele uma kuqhathaniswa namakhalori aphelele. Isibalo esiphelele sibala konke okushisile ngesikhathi seseshini, kufaka phakathi amandla obungawasebenzisa uhleli nje unganyakazi. Isibalo esiphelele sisusa leso sisekelo, sibonisa kuphela amakhalori engeziwe afakwe yi-rogging ngokwayo.Ngenxa yokuthi cishe amakhalori angu-70-80 ngehora yiwo umzimba wakho oshisa uma uphumule, inani eliphelele lihlala lincane kuneliphelele, futhi izibalo zokunciphisa isisindo kufanele zisetshenziswe ku-net, hhayi ku-gross.Ama-console amaningi kanye nama-calculator abika ngokuthula ukuthi amanani awo aphansi, okuyisinye isizathu esenza izinombolo zawo zibukeke zinkulu.
Amakhalori Nge-Stroke kanye Namamitha angu-2,000
Ukubheka amakhalori ngamayunithi amancane kushintsha indlela ocabanga ngayo ngawo. Ukushaya okulinganiselwe kubiza cishe amakhalori angu-0.3-0.5 kumuntu omdala onamakhilogremu angu-70, kuye ngokuthi ukudonsa kunzima kangakanani nokuthi ukushelela bude kangakanani. Ngokushaya okuzinzile okungu-22-24 ngomzuzu, leso yisibalo esingu-8.6 kcal/min kusukela ekuqaleni, esivele sahlukaniswa saba ukudonsa ngakunye.
Isimanga sifika endaweni engamamitha angu-2,000, ibanga elijwayelekile lokuhlola ukugwedla ngaphakathi. Amamitha angu-2,000 anzima kumgibeli onamakhilogremu angu-70 afaneleka kahle athatha imizuzu engu-7-10, okulingana namakhalori angaba ngu-80-120 kuphela esewonke.Ngenxa yokuthi imizamo emifushane neyonya ayihlali isikhathi eside ngokwanele ukuqoqa inani elikhulu, ukuhlolwa okujezisayo kwamamitha angu-2,000 kushisa amakhalori ambalwa kunomugqa okhululekile wemizuzu engu-40.Isikhathi esiphelele emshinini, ngaphezu komzamo omkhulu, yisona esishukumisa inalithi yamakhalori ngaphezu kwesonto.
Kungani Inombolo Yekhonsoli Yomshini Wakho Ivame Ukungalungile
Ama-console okugwedla ayathuthuka, kodwa asengabalinganisi, futhi avame ukulinganisa ngobuningi.I-console evamile ifika ngamaphesenti ayi-10-20 ngaphezu kwefomula ye-metabolic, ngokwengxenye ngoba icabanga ukuthi ubambe umzamo oqhubekayo iwashi lonke kunokuba uphumule ngesikhathi sokufudumeza noma sokuma kancane ukuze uphefumule.
Ikhonsoli nayo ayiwazi umzimba wakho. Iyazi ukuthi umsebenzi ongakanani odonswe yi-flywheel, okungokoqobo futhi okuwusizo, kodwa ukuguqula lowo msebenzi womshini ube "amakhalori ashiswa yilo muntu othize" kudinga okokufaka isisindo somzimba abantu abaningi abangazikhathazi ngokukufaka, noma ukuthi umshini usebenza kusukela kokuzenzakalelayo okuhleliwe. Faka isisindo sakho sangempela, bese inombolo isondela. Yeqa, bese umshini uqagela ngomuntu ongamazi.
Akukho kulokhu okwenza ikhonsoli ingasebenzi.Ngenxa yokuthi ikhonsoli ihambisana neseshini ngayinye, iyindlela enhle kakhulu yokulandelela inqubekela phambili ngisho noma inani layo eliphelele likhuphukile.Sebenzisa ukuze uqhathanise uLwesibili noLwesibili olwedlule, bese usebenzisa ifomula kanye ngenyanga ukuze ugcine isikali sangempela sibonakala.
Umoya, Uzibuthe, noma Amanzi: Ingabe Umshini Ushintsha Ukusha?
Lona umbuzo engiwuthola kakhulu emibukisweni yezohwebo, futhi impendulo iyamangaza abantu: ngokukhishwa kwamandla okulinganayo, cha. I-watt iyi-watt, kungakhathaliseki ukuthi ikhiqizwa ngefeni, ibhuleki elinobuthi, noma ithangi lamanzi. Ukuhlolwa kwethu kwemboni kubeka isimangalo salezi zinombolo: abagibeli abangu-24 bagwedla ngomthwalo womsebenzi ohambisanayo wama-watt ayi-100 emishinini yomoya, enobuthi, kanye neyokumelana okubili, kanti amakhalori ngomzuzu ahluka ngaphansi kwamaphesenti angu-4 kuzo zonke ezintathu, afika phakathi kuka-8.9 no-9.3 kcal/min.
Ngenxa yokuthi imizila yokushiswa kwamakhalori iyasebenza kunesitayela sokumelana, uhlobo lomshini luthinta amakhalori ngokungaqondile, ngokushintsha indlela okhetha ukudonsa ngayo.Umgwedli wendiza umema ukugijimela ngamandla,umgwedli we-magneticimivuzo yezikhathi ezihlala isikhathi eside, kanyeumshini wokumelana okubilikuvumela umgibeli oyedwa ukuthi ashintshe phakathi kokubili ukuziphatha. Umehluko wamakhalori owubonayo ekusebenzeni uvela ekuziphatheni, hhayi ezintweni ezisetshenziswayo. Uma ufuna uhlaka olwakhiwe ukuze luthathe imizamo egcwele igesi usuku nosuku, i-umshayeli wendiza wezohweboyakhelwe lokho kanye.
Amathiphu Amahlanu Okuthola Inani Lamakhalori Elinembile Kakhulu
- Faka isisindo sakho sangempela.Ama-console amaningi nezinhlelo zokusebenza zinobunzima bomzimba obungaguquki. Buyekeza noma nini lapho isisindo sakho sishintsha ngamakhilogremu ambalwa.
- Isikhathi kuphela umsebenzi.Qala iwashi ngemva kokuzifudumeza bese ulimisa ngesikhathi sokuphumula. Ukuhlanganisa imizuzu yokuzifudumeza nesamba kwandisa inani.
- Linganisa umzamo wakho ngokwethembeka.Sebenzisa isivivinyo sokukhuluma: ukukhanya kukuvumela ukuthi uxoxe, ukulinganisela kukuvumela ukuthi ukhulume ngemisho emifushane, futhi amandla akwenza uphelelwe umoya. Iningi labantu liphakamisa amandla abo ngokweqile.
- Gcina ukuhudula kufana.Uma umgwedli wakho enesivikelo noma izinga lokumelana, yishiye endaweni eyodwa ngesikhathi ngasinye ukuze ukuqhathanisa kwakho kuhlale kulungile.
- Hlola njalo ngenyanga.Sebenzisa ifomula kuseshini eyodwa emele njalo ngenyanga bese uyiqhathanisa nekhonsoli yakho. Igebe likutshela ukuthi kufanele uyinciphise kangakanani ngengqondo inombolo yomshini.
Izinga Lokushaya, Ukuhudula, kanye Nesizathu Sokushintsha Isibalo
Abagibeli ababili bangathumela isikhathi esifanayo seseshini kanye nesisindo kodwa bashise amakhalori ahlukene, ngoba ifomula ifihla okuguquguqukayo okukodwa: ukuthi umsebenzi ngamunye owulethayo ngempela ungakanani. Ukushaya okubushelelezi, okugcwele okufika kuma-stroke angu-22 ngomzuzu kushukumisa i-flywheel kude ngokuhudula ngakunye kunokushaya okufushane, okusheshisiwe okufika kuma-stroke angu-28 ngomzuzu, noma ngabe kokubili kuzwakala kunzima ngokulinganayo.Ngenxa yokuthi amathrekhi okushisa amakhalori ayasebenza, umgibeli onekhono elihlanzekile ukhiqiza umsebenzi wangempela ezingeni elifanayo lomzamo, yingakho ifomula iyiphansi kanti ikhonsoli ivame ukuba uphahla.
Izilungiselelo zokudonsa nokunciphisa umsindo nazo zibalulekile lapha, kodwa hhayi ngendlela abantu abaningi abacabanga ngayo. Ukuhudula okuphezulu akushisi ngokuzenzakalelayo amakhalori engeziwe; kumane kwenza ukushaya ngakunye kuzizwe kunzima lapho kubanjwa. Ingqikithi yamakhalori isancika ekutheni ungakanani umsebenzi owenzayo ngokuhamba kwesikhathi, ukuthi iyiphi inqubo, hhayi i-damper, egcina ilawula. Gxila kusilayidi, hhayi i-dial.
Isikhathi Eside Kangakanani Sokufinyelela Ithagethi Yamakhalori
Uma ugwedla ucabanga ngomgomo othile wamakhalori, kuyasiza ukwazi isikhathi ozosichitha kusenesikhathi. Ithebula elingezansi libonisa ukuthi umuntu omdala onamakhilogremu angu-70 kufanele agwedle isikhathi esingakanani ukuze afinyelele imigomo efanayo ngomzamo olinganiselayo nonamandla.
| Inhloso Yamakhalori | Okumaphakathi (ama-MET angu-7) | Inamandla (8.5 METs) |
|---|---|---|
| Amakhalori angu-300 | ~imizuzu engama-35 | ~imizuzu engama-29 |
| Amakhalori angu-500 | ~imizuzu engama-58 | ~imizuzu engama-48 |
| Amakhalori ayi-1,000 | ~116 min | ~imizuzu engama-96 |
Isikhathi singesomuntu omdala onesisindo esingama-70 kg (154 lb) futhi kudingeka umzamo oqhubekayo. Abagibeli abasindayo bafinyelela umgomo ngamunye ngokushesha; abagibeli abalula badinga isikhathi eside.
Qaphela ukuthi ithebula lisho ukuthini empilweni yangempela: umugqa wamakhalori angu-500 awuyona into eshesha kakhulu emshinini. Kuyihora lomsebenzi ozinikele.Ngenxa yokuthi abantu abaningi balinganisela ngokweqile ukuthi mangaki amakhalori ashiswa yiseshini, ukubeka umgomo wansuku zonke odinga imizuzu engamashumi ayisishiyagalolunye yokugwedla kuyindlela esheshayo yokukhathala; iseshini yamakhalori angu-300-400 eqhubekayo, eyenziwa kane ngesonto, ibaluleke kakhulu kunemarathon yamakhalori ayi-1,000 ngezikhathi ezithile.
Iphuzu elibalulekile:Ukugwedla kushisa cishe amakhalori angu-130-310 ngemizuzu engama-30 kuye ngesisindo sakho nokuthi udonsa kanzima kangakanani, futhi indlela eyodwa ethembekile yokwazi inombolo yakho ifomula ye-MET, hhayi i-console. Faka isisindo sakho sangempela, isikhathi somsebenzi wangempela kuphela, beka umzamo wakho ezingeni elifanele, futhi ukhumbule ukuthi imigqa emide eqinile idlula emifushane enonya ngokusha okuphelele kwamasonto onke.
Imibuzo Evame Ukubuzwa Mayelana Nokugwedla Amakhalori Ashisiwe
Mangaki amakhalori owashisayo ngenkathi ugwedla isikebhe imizuzu engama-30?
Umuntu omdala onesisindo esingamakhilogremu angu-70 ushisa cishe amakhalori angu-130 ngemizuzu engama-30 yokugwedla kancane, amakhalori angu-257 ngomzamo omaphakathi, kanye namakhalori angaba ngu-312 ngomzamo onamandla, ngokusekelwe kufomula ejwayelekile ye-metabolic. Abantu abasindayo bashisa kakhulu kanti abantu abalula bashisa kancane, ngakho ukufaka isisindo sakho sangempela kubalulekile ukuze uthole inani elinembile.
Ingabe ukugwedla kungcono ekushiseni amakhalori kunokugijima?
Uma zinamandla afanayo ziseduze, kodwa ukugijima kuvame ukugoba phambili ngomzuzu ngoba kuthwala isisindo futhi kusebenzisa umzimba omningi ngokumelene namandla adonsela phansi. Ukugwedla kuvala ukushayisana kwamalunga okuphansi kanye nokuzibandakanya komzimba ongaphezulu, okuvumela abantu abaningi ukuba baqeqeshe isikhathi eside futhi kaningi, okuvala igebe lamasonto onke.
Ngibala kanjani amakhalori ashisiwe emshinini wokugwedla?
Phindaphinda inani lakho le-metabolic equivalent (MET) ngo-3.5, bese ngesisindo somzimba wakho ngamakhilogremu, bese uhlukanisa ngo-200 ukuze uthole amakhalori ngomzuzu. Ukugwedla okulingene kungaba ama-MET angu-7 kanye nokugwedla okunamandla cishe ama-MET angu-8.5. Phindaphinda inani ngomzuzu ngobude besikhathi sakho ukuze uthole isamba.
Kungani umshini wami wokugwedla ubonisa amakhalori amaningi kunewashi lami lokuzivocavoca?
La madivayisi amabili alinganisa ngendlela ehlukile. I-rowing console ivame ukuthatha umzamo oqhubekayo wewashi lonke futhi ibala umsebenzi womshini kanye nesisekelo, kuyilapho iwashi lesandla lilinganisa kusukela ekushayeni kwenhliziyo kanye namaphethini okunyakaza. I-console ivame ukusebenza ngamaphesenti ayi-10-20 ngaphezu kwefomula; ukuhlola ngokumelene nefomula kanye ngenyanga kukugcina uthembekile.
Ingabe ukugwedla kushisa amakhalori amaningi kunokugibela ibhayisikili?
Uma umzamo ofanayo, ukugwedla kuvame ukushisa kancane kunokugibela ibhayisikili okungashintshi ngoba izingalo, umhlane, kanye nomgogodla kusebenza ngaphezu kwemilenze. Umehluko uphansi ngejubane elilula futhi ukhula ngomzamo omkhulu. Isici esibaluleke kakhulu ukuthi yimuphi umshini ongawusebenzisa njalo.
Mangaki amakhalori ashiswa ngamamitha angu-2,000 okugwedla?
Ukuhlolwa okunzima kwamamitha angu-2,000 kushisa cishe amakhalori angu-80-120 kumuntu omdala onamakhilogremu angu-70, ngoba umzamo uhlala imizuzu engu-7-10 kuphela. Ukuqhuma okufushane okunonya kushisa amakhalori ambalwa aphelele kunemigqa emide eqinile, yize kuzwakala kunzima kakhulu.
Ingabe umuntu okhuluphele kakhulu ushisa amakhalori amaningi egwedla?
Yebo. Ngenxa yokuthi ifomula yamakhalori iphindaphindwa ngesisindo somzimba, umuntu onamakhilogremu angu-98 ushisa amakhalori angaphezu kwamaphesenti angu-40 kunomuntu onamakhilogremu angu-70 ogwedla ngamandla nangobude obufanayo. Lokhu kuyiqiniso ngisho noma amandla okukhipha amandla afanayo.
Izinkomba kanye Nemithombo Yangaphandle
1. Ikolishi LaseMelika Lezokwelapha Zezemidlalo— Iqoqo Lemisebenzi Yomzimba kanye Nezibalo Ze-Metabolic
2. Ukushicilelwa Kwezempilo eHarvard— Amakhalori Ashiswa Ngemizuzu Engama-30
3. Umtholampilo waseMayo— Ukuzivocavoca Ukwehlisa Isisindo: Amakhalori Ashisiwe Ngehora Eli-1
4. I-World Health Organization— Iziqondiso Zomsebenzi Womzimba Zabantu Abadala
— Kubhalwe ngu-Alex Wang, uMqondisi Webhizinisi Lomhlaba Wonke, i-TAIKEE Sport — Kuqinisekiswe okokugcina: Agasti 25, 2026 —
Isikhathi sokuthunyelwe: Agasti-25-2026