Nrhiav Txoj Cai Naj Npaug rau Koj Lub Hom Phiaj Cov Haujlwm
Puas yog 10,000 tus kauj ruam hauv ib hnub tus xov tooj kom haum raws li koj lub hom phiaj niaj hnub? Koj tuaj yeem xav tias qhov twg tus naj npawb tuaj ntawm thiab seb nws yog ib lub hom phiaj zoo rau ntau tus neeg. Puas yog nws yeej qhia tau hais tias koj tau txais qoj ib ce kom qoj txaus, txo kev txaus ntshai, thiab los txhawb kev yuag poob?
Vim li cas 10,000 Cov Kauj Ruam Magic?
Ib lub hom phiaj ntawm 10,000 cov kauj ruam hauv ib hnub yog tsim los txhawb kev lag luam los ntawm lub tuam txhab pedometer hauv teb chaws Yug hauv xyoo 1960 thiab nws tau nrov ua nws tau txais los ntawm cov pab pawg taug kev.
Tus naj npawb tsis yog raws li kev tshawb fawb-nws cia li suab zoo.
Thaum lub hom phiaj ntawm 10,000 cov kauj ruam tauj ib hnub lawm, cov neeg tshawb nrhiav tau ua rau lub cev ntes thiab pom tias nws yog qhov qhia tau zoo uas koj tau txais qee qhov ze ntawm qhov kev tawm dag zog ntawm lub cev txhua hnub los txo cov kev txaus ntshai. Tam sim no, kev ua ntau yam saib thiab pedometer apps siv nws ua ib lub hom phiaj.
Muaj 10,000 Cov Kauj Ruam Muaj lossis Ntau Hli?
Muaj ntau cov neeg xav paub ntau ntxiv thiab cov neeg taug lw kev ua haujlwm tseem ntsuas tau seb cov kauj ruam uas koj tau ua yog tsiv txaus kom ua tau raws li tus txheej txheem ntawm kev siv zog ua kom cev nqaij daim tawv muaj zog . Piv txwv, Fitbit hu ua qhov kev ntsuas no txhua feeb . Lawv muaj xws li lub hom phiaj ntawm txhua hnub ntawm 30 feeb ntawm theem kev ua kom zoo, uas yog pom zoo los txo cov kev txaus ntshai. Yog tias 3,000 ntawm cov kauj ruam uas koj niaj hnub ua yog ntawm 100 feeb ib feeb rau tsawg kawg 10 feeb, koj yuav ua tau raws li lub hom phiaj no.
Ib qho kev nce me me hauv cov kauj ruam hauv ib hnub saum toj no yuav ua rau muaj kev sib txawv hauv kev noj qab haus huv.
Cov zauv li qis tshaj li 6,000 tus kauj ruam hauv ib hnub tau pom tias muaj kev sib txheeb nrog cov neeg tuag tsawg dua. Tiam sis 10,000 cov kauj ruam yuav ua tau rau cov neeg laus, cov neeg laus, lossis cov uas muaj kab mob mus ntev heev.
Yog hais tias poob phaus los yog tiv thaiv qhov hnyav nce siab yog qhov koj txhawj xeeb tshaj plaws, koj yuav tsum muaj kev siv ntau dua, siv li 60 rau 90 feeb feem ntau ntawm lub lim tiam, raws li CDC.
Qhov ntawd txhais tau tias ntxiv rau koj cov kauj ruam ntawm 3,000 rau 6,000 tus kauj ruam rau tag nrho ntawm ntau li ntawm 15,000 cov kauj ruam hauv ib hnub .
Cov kws khomob pom 10,000 tawm kauj ruam hauv ib hnub ntau dhau rau cov menyuam yaus . Cov menyuam yaus yuav tsum tau 60 feeb rau ib hnub ntawm kev siv lub cev ua kom cev, qhov ob zaug ntawm cov laus xav tau. Tus naj npawb ntawm cov pedometer hauv ib hnub twg rau cov me nyuam hnub nyoog 6 txog 12 xyoo yog 12,000 rau cov ntxhais thiab 15,000 rau cov tub.
Koj Muaj Feem Xyuam Dab Tsi Raws Li Cov Kev Teev Npe ntau npaum li cas hauv koj hnub?
Catrine Tudor-Locke ntawm University of Massachusetts tau kawm pedometer taug kev mus ntau xyoo. Nws tshawb nrhiav tsim cov pawg rau cov neeg laus noj qab nyob zoo raws li cov kauj ruam hauv ib hnub lawv nkag.
- Qhov Kev Xiam Yeej Coj Ncaj Ncees Lawm : Tshaj li 5,000 cov kauj ruam hauv ib hnub yog qhov taw qhia ntawm kev tsis ua haujlwm thiab zaum ntau heev , uas tsim teeb meem kev noj qab haus huv.
- Tsawg Active : 5,000 txog 7,499 cov kauj ruam hauv ib hnub yog qhov kev ua txhua hnub tsis suav cov kev ua si thiab kev qoj ib ce thiab tej zaum yuav raug qis tshaj. Qhov nruab nrab Asmeskas mus taug kev 5,900 rau 6,900 cov kauj ruam hauv ib hnub , muab cov feem ntau hauv pawg tsawg dua.
- Yam Tsawg Muaj : 7,500 txog 9,999 cov kauj ruam hauv ib hnub twg yuav muaj qee qhov exercise lossis taug kev (thiab / los yog ib txoj haujlwm uas yuav tsum tau taug kev ntxiv) thiab tej zaum yuav raug xam pom me ntsis.
- Yam Nruab Nrab : 10,000 cov kauj ruam hauv ib hnub qhia txog lub ntsiab lus uas yuav tsum raug siv los faib tawm cov neeg ua haujlwm. Qhov no ua rau nws lub hom phiaj zoo rau txhua tus neeg uas noj qab haus huv uas xav tau qhov qhia tau tias lawv tau txais lawv cov kev ua txhua hnub.
- Muaj Feem Xyuam : Cov neeg uas siv ntau tshaj 12,500 cov kauj ruam / hnub yog feem ntau yuav raug muab cais ua ib yam dab tsi.
Nce Koj Cov Kauj Ruam Txhua Hnub Mus Ntxiv Sib Npaug ntawm 30 feeb ntawm Kev Taug Kev
Siv daim pam 10,000 kauj ruam rau ib hnub twg, qee qhov qhia tias koj lub hom phiaj yuav tsum yog raws li koj tus hauv paus li ib txwm muaj thiab ntxiv cov kauj ruam ntxiv. Ntxiv 2,000 mus rau 4,000 cov kauj ruam rau koj cov naj npawb txhua hnub yuav pab koj mus txog theem kev ua si ntawm lub cev thiab ua rau koj txoj dej num kom hlawv ntau calorie .
Piv txwv, muab tso rau hauv pedometer los yog kev saib qoj lossis nqa koj lub xov tooj nrog koj txhua hnub. Mus txog koj cov kev ua ub no txhua hnub. Ntsuam xyuas koj cov kauj ruam suav tom kawg ntawm lub hnub ntawm lub cuab yeej lossis hauv app pedometer. Ua li no rau ib lub lim tiam kom nrhiav tau koj qhov nruab nrab. Koj tuaj yeem nco ntsoov tias koj teev tsuas yog 5,000 cov kauj ruam hauv ib hnub. Koj lub hom phiaj yuav tsum yog ntxiv cov kauj ruam sib npaug li 30 feeb, uas yuav yog 2,000 mus rau 4,000 cov kauj ruam, nyob ntawm koj qhov kev taug kev. Qhov no yog nruab nrab ntawm 1 thiab 2 mais kev taug kev. Koj cov kauj ruam ntawm ib mais yog txiav txim siab los ntawm koj qhov siab thiab qhov siab ntev. Yog tias koj cov app los yog ntaus ntawv sau cov feeb luv, nco cov neeg zoo li thiab txhawm rau boost tus xov tooj no mus rau 30 feeb ib hnub twg.
Yuav Ua Li Cas Koj Pedometer Cov Kauj Ruam Cov Npe Npaj Ua?
Thaum Tudor-Locke qhia txog lub hom phiaj ntawm 10,000 cov kauj ruam hauv ib hnub twg raws li lub hauv paus zoo, nws muaj lwm cov tswv yim thiaj li yuav haum cov kev tawm dag zog hauv lub cev rau kev mob plawv:
- Nce koj cov kauj ruam txhua hnub los ntawm 3,000 mus rau 4,000 cov kauj ruam uas tau siv thaum lub sij hawm 10 feeb los yog ntev dua ntawm qhov siv sib zog mus rau qhov nyuaj, uas yog lub zog ntawm kev sib tw khiav mus rau jogging.
- Ua kom tau ib lub hom phiaj ntawm 8,900 rau 9,900 cov kauj ruam tsawg kawg tsib hnub hauv ib lub lim tiam nrog tsawg 3,000 cov kauj ruam ntawm qhov siv sib luag ntawm 10 feeb lossis ntau dua.
- Xwb, teem ib lub hom phiaj ntawm 9,150 rau 10,150 cov kauj ruam yam tsawg kawg peb hnub hauv ib lub lim tiam nrog tsawg kawg 3,250 cov kauj ruam ntawm kev siv khov ntawm 10 feeb lossis ntau dua.
Lo Lus Ntawm
Nws tuaj yeem ua rau lub hom phiaj pedometer ntawm 10,000 cov kauj ruam thiab pom koj tus kheej ntog feem ntau. Qhov no tsis yog xav tsis thoob, raws li qhov nruab nrab ntawm American sau ntawm 5,000 mus rau 7,000 cov kauj ruam hauv ib hnub. Tab sis yog tias koj xav kom tau lub cev ua kom txaus kom txo tau koj cov kev txaus ntshai thiab tswj koj qhov hnyav, koj yuav tsum nrhiav kev los ua kom koj lub hnub pedometer suav nrog ib lub hom phiaj ntawm 10,000 lossis tshaj saud.
Koj lub hom phiaj yog ib qho kev txhawb siab kom paub tseeb tias koj tau txais 30 feeb hauv ib hnub ntawm qhov siv qoj ib ce kom tsawg thiab siv qis zog ntev.
> Qhov chaw:
> Adams MA, Johnson WD, Tudor-Locke C. Cov kauj ruam / hnub txhais ntawm cov lus qhia ua kom cev nqaij daim tawv ua rau me nyuam yaus thiab cov hluas. International Journal of Behavioral Nutrition and Physical Activity . 2013; 10 (1): 49. doi: 10.1186 / 1479-5868-10-49.
> Khaws Cia. Cov Chaw rau Kev Tswj Xyuas thiab Tiv Thaiv. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html
Tudor-Locke C. Cov Kauj Ruam Kom Zoo Dua Kab Mob Hlwb: Nws Teem Muaj Cov Kauj Ruam Ntau Tshaj Thiaj Kom Zoo Txog Kev Noj Qab Nyob Zoo thiab Kev Paub Tiag Li Peb Puas Nyob Hauv No? Lub Txiaj Ntsim Cardio Hloov (2010) 4: 271-276 DOI 10.1007 / s12170-010-0109-5
> Tudor-Locke C, Craig CL, Brown WJ, li al. Muaj pes tsawg hnub kauj ruam / hnub txaus? Rau cov laus. International Journal of Behavioral Nutrition and Physical Activity . 2011; 8 (1): 79. doi: 10.1186 / 1479-5868-8-79.
> Tudor-Locke C, Schuna JM, Han H, thiab lwm tus. Cov kauj ruam hauv lub cev ua ntu zus ntawm lub Cev thiab Cov Kab Mob Quav Ntsuas Cardiometabolic. Tshuaj & Kev Txuj Ci hauv Kev Ua Si & Ua Si . Lub Cuaj Hli 2016: 1. doi: 10.1249 / mss.0000000000001100.