Koj cov kauj ruam ntawm ib mais yog nyob ntawm koj qhov ntev ntev
Tus neeg nruab nrab yuav siv sij hawm ntawm 2,000 thiab 2,500 taug txoj luag haujlwm ib mais raws li suav los ntawm pedometer los yog pab pawg neeg fitness. Khiav cov kauj ruam muaj ntev ntev ntev thiab koj tuaj yeem nqa ntawm 1,400 thiab 1,700 cov kauj ruam ntawm ib mais. Tag nrho ntawm 10,000 cov kauj ruam sib npaug li 4 mus rau 5 mais. Tab sis cov kauj ruam ntawm ib mais txawv ntawm ib tus neeg rau ib tug neeg thiab nyob ntawm seb koj qhov ntev npaum li cas.
Ntsuas koj qhov ntev ntev yuav muab tus naj npawb ntau rau koj tus kheej cov kauj ruam ntawm ib mais. Koj txoj hlua ntev ntev yog qhov ntawm lub luj luam ntawm ib qho ko taw rau ntawm pob taws ua luam ntawm lwm tus taw. Qhov no yog qhov sib nrug deb mus los ntawm ib ceg xwb. Koj qhov ntev ntev yog nyob ntawm seb koj tab tom taug kev los yog khiav, thiab seb koj puas nyob saum toj los sis txoj kev taug, los yog hla txoj kev pib thiab nres.
Yog tias koj paub koj lub sijhawm ntev, koj cov kauj ruam ntawm ib mais yuav tsum:
- 5,280 faib koj qhov ntev ntev hauv taw.
- 63,360 muab faib los ntawm koj txoj hlua ntev ntev hauv inches.
Pom ntau dua cov cai ntawm tus ntiv tes xaj thiab txoj kev kwv yees koj cov kauj ruam uas yog ib nrab mais.
Cov Kauj Ruam Cov Kauj Ruam Ib Nrab Mais Taug kev thiab Khiav
Rau txoj cai ntawm tus ntiv tes xoo, txoj kev tshawb nrhiav tau tshawb pom cov theem nrab nruab nrab ntawm ib mais ntawm kev taug kev thiab khiav ceev:
- Taug kev 20 feeb ib mais (3 mais ntawm ib teev): 2,250 cov kauj ruam ntawm ib mais
- Taug kev 15 feeb ib mais (4 mais ntawm ib teev): 1,950 cov kauj ruam ntawm ib mais
- Khiav tawm 12 feeb ib mais (5 mais ntawm ib teev): 1,950 cov kauj ruam ntawm ib mais
- Khiav ntawm 10 feeb ib mais (6 mais ntawm ib teev): 1,700 cov kauj ruam ntawm ib mais
- Khiav 8 feeb ib mais (7.5 mais ntawm ib teev): 1,400 cov kauj ruam ntawm ib mais
Siv cov kev ntsuas no, ntawm no yog deb npaum li cas koj tuaj yeem siv ntau hom kev sib sau ua ke.
Cov kauj ruam | Taug kev | Brisk taug kev / Jog | Khiav mus | Yoo Cauj |
1,000 | 0,5 mais | 0,5 mais | 0.6 mais | 0.7 mais |
2,000 | 0.9 | 1.0 | 1.2 | 1.4 |
3,000 | 1.3 | 1.5 | 1.8 | 2.1 |
4,000 | 1.8 | 2.1 | 2.4 | 2.9 |
5,000 | 2.2 | 2.6 | 2.9 | 3.6 |
6,000 | 2.7 | 3.1 | 3.5 | 4.3 |
7,000 | 3.1 | 3.6 | 4.1 | 5.0 |
8,000 | 3.6 | 4.1 | 4.7 | 5.7 |
9,000 | 4.0 | 4.6 | 5.3 | 6.4 |
10,000 | 4.4 | 5.1 | 5.9 | 7.1 |
12,000 | 5.3 | 6.2 | 7.1 | 8.6 |
15,000 | 6.7 | 7.7 | 8.8 | 10.7 |
20,000 | 8.9 | 10.3 | 11.8 | 14.3 |
25,000 | 11.1 | 12.8 | 14.7 | 17.9 |
30,000 | 13.3 | 15.4 | 17.6 | 21.4 |
40,000 | 17.8 | 20.5 | 23.5 | 28.6 |
Cov kauj ruam ntawm ib mais kwv yees los ntawm Qhov siab
Tus nqi kwv yees ntawm kev tawm ntev npaum li cas yog 42 feem pua ntawm qhov siab, tab sis kev tshawb fawb ntxiv qhia tau hais tias qhov sib npaug xwb yog qhov nruab nrab. Muaj ntau cov neeg siv pedometers siv cov kev ntsuam xyuas no thiab nug rau koj qhov siab thaum lub teeb. Kev txhim kho ntawm cov kauj ruam ntawm ib mais raws qhov kab tawm mus rau qhov siab siab yog:
| Qhov siab | Cov kauj ruam ntawm ib mais |
| 4 taw 10 nti | 2,601 cov kauj ruam |
| 4 taw 11 nti | 2,557 cov kauj ruam |
| 5 ko taw txawm | 2.514 cov kauj ruam |
| 5 taw 1 nti | 2,473 cov kauj ruam |
| 5 taw 2 nti | 2,433 cov kauj ruam |
| 5 taw 3 nti | 2,395 cov kauj ruam |
| 5 taw 4 nti | 2,357 cov kauj ruam |
| 5 taw 5 nti | 2,321 cov kauj ruam |
| 5 taw 6 nti | 2,286 cov kauj ruam |
| 5 taw 7 nti | 2,252 cov kauj ruam |
| 5 taw 8 nti | 2,218 cov kauj ruam |
| 5 taw 9 nti | 2,186 cov kauj ruam |
| 5 taw 10 nti | 2,155 cov kauj ruam |
| 5 taw 11 nti | 2,125 cov kauj ruam |
| 6 taw txawm | 2,095 cov kauj ruam |
| 6 taw 1 nti | 2,067 cov kauj ruam |
| 6 taw 2 nti | 2,039 cov kauj ruam |
| 6 taw 3 nti | 2,011 cov kauj ruam |
| 6 taw 4 nti | 1,985 cov kauj ruam |
Yuav Ua Li Cas Koj Cov Kauj Ruam Ib Mais
Txoj kev zoo tshaj plaws los nrhiav koj qhov nruab nrab ntawm ib mais yog suav los ntawm ib qho kev kawm uas pom tseeb, ntau zaus, thiab nrhiav koj tus kheej nruab nrab. Koj tuaj yeem siv cov pedometer uas suav tias yog koj lub xovtooj los suav koj cov kauj ruam, lossis koj tuaj yeem suav nrog koj lub taub hau.
- Khiav: Nrhiav ib mais leb, koj tuaj yeem siv txoj kev taug kev khiav nkaum mais ntawm ib lub tsev kawm ntawv. Koj tuaj yeem nug tus naiskhu kom paub meej tias nws yog ib quarter-mile khiav (1,320 ko taw) es tsis yog li ntawm 400-meter khiav (1,308 ko taw). Taug kev hauv kab hauv sab nraud xwb. Suav koj cov kauj ruam. Nws yog qhov zoo tshaj plaws mus ncig plaub lub sij hawm kom tau ib mais kev puv mus rau ib quarter mais khiav, yog li koj yuav tsis tau ua txhua yam kev ua lej. Rau txoj kev khiav ntawm 400 meter, mus ncig plaub zaug thiab muab koj cov kauj ruam ua 1.009.
- Football Field : Ib lub tiaj football yog 300 feet ntawm lub hom phiaj kab rau lub hom phiaj kab. Suav koj cov kauj ruam thaum koj taug kev lossis khiav ntawm koj li ib txwm pauv ntawm lub hom phiaj kab mus rau lub hom phiaj kab. Qhib koj cov kauj ruam los ntawm 17.6 kom tau koj cov kauj ruam ib mais.
- App: Koj siv tau mobile app xws li MapMyWalk uas suav koj cov kauj ruam thiab ntsuas ib mais nrog koj lub xov tooj GPS hauv tib lub sijhawm. Txawm li cas los xij, mile nyob deb li cas los ntawm 10 feem pua siv GPS. Rau qhov zoo dua qub, xaiv qhov chaw mus taug kev uas yog nyob hauv cheeb tsam qhib nrog pom meej ntawm lub ntuj thiab tsis muaj twists los yog puv. GPS pib ntsig txog kev sib txuas ntawm koj lub xov tooj thiab ntau lub xaj xov xwm nyob hauv lub orbit. Lawv tuaj yeem totaub los ntawm cov vaj tse, ntoo, thiab hillsides, ua rau muaj kev ntsuas tsawg dua.
- Ntsuas Mais: Lwm txoj kev yog los siv ib qho chaw hauv online los qhia txog koj mais kev kawm hauv koj cheeb tsam, ces taug kev nrog lub pedometer lossis pedometer app. Nws yog qhov zoo los xaiv ib txoj kev ncaj nraim tsis muaj qhov tig thiab curves rau qhov tseeb tshaj plaws.
Cov kauj ruam ntawm ib mais ntawm Stride Length
Cov pedometers feem ntau hais kom koj nkag mus rau hauv koj lub sijhawm ntev ntev hauv kev teeb tsa kom thiaj li xam tau qhov sib txawv raws li koj tus lej suav. Ib qho nruab nrab uas koj yuav pom nyob hauv ntau qhov chaw yog 2.2 taw (0.67 m) rau cov poj niam thiab 2.5 feet (0.762 m) rau cov txiv neej, tab sis nws nyob ntawm ntau qhov siab. Cov kauj ruam ntawm ib mais yuav 5,280 feet ntawm koj qhov ntev ntawm taw. Ib tug pedometer siv tus naj npawb koj tau nkag los ua qhov ntev ntev thiab faib ib mais los ntawm tus xov tooj ntawd los xam qhov ze koj tau taug kev.
Yuav kom ntsuas koj lub sijhawm ntev, koj tuaj yeem siv ntau txoj kev xws li taug kev football (300 feet) thiab siv cov lej no:
- 300 / zauv suav = tawm ntev ntev hauv taw
- 3600 / kauj ruam zuj zus = ntev ntev hauv nti
Kho Koj Pedometer thiab Zis Nres Nres
Yog tias koj pom tias koj tus pedometer tabtom qhia koj tias koj tau dhau mus deb tshaj ib mais nyob rau ntawm ib mais ntsuas, ces ua rau kom ntev ntev rau hauv pedometer.
Yog tias nws qhia koj tias koj tau mus tsawg tshaj li ib mais nyob rau hauv ib mais ntsuas, ces txo koj txoj hlua ntev mus rau hauv pedometer.
Rau Fitbit fitness bands thiab pedometers , koj tuaj yeem kho koj lub sijhawm ntev ntawm Kev Tshuam Xovxwm ntawm Dashboard online. Nyob rau hauv lub Fitbit app, nws yuav tsum teev nyob rau hauv tus Account, Advanced Settings, Stride Length menu. Koj tuaj yeem tsim ntau qhov ntev rau kev taug kev thiab khiav qis.
Qoj trackers koj hnav rau ntawm koj lub dab teg yuav suav caj npab es tsis yog cov kauj ruam. Nyeem cov lus qhia kom pom tias nws yuav ua li cas nws cov kev xav tau, yog li nws tsis yog suav cov kauj ruam. Kev tshawb nrhiav hais tias hnav nws ntawm koj lub ntsej muag tsis muaj tswv yim zoo dua rau qhov tseeb. Piv txwv li, yog tias koj muaj cai-cev, hnav nws ntawm koj lub dab teg.
Koj cov kauj ruam ntawm ib mais yuav tsis muaj tseeb thaum hnav ib tus neeg taug lw kev qoj tes taw khiav yog tias koj tsis siv caj npab, xws li thaum koj tuav txoj hlua ntawm lub looj los yog thawb lub me nyuam. Tej zaum lawv yuav tsis muaj tseeb thaum koj siv cov taw kev trekking thiab tsis txav cov ncej txhua kauj ruam.
Lo Lus Ntawm
Paub txog tias muaj pes tsawg tus kauj ruam yuav raug rau ib mais, koj tuaj yeem pib thev tias ntau npaum li cas koj yuav tsum taug kev mus teev kom tau 10,000 cov kauj ruam hauv ib hnub ntawm pedometer. Nws kuj ua hauj lwm hauv nraud. Cov mais yuav tsis zoo li ntev yog tias koj paub tias koj muaj pes tsawg tus tswj koj lub sijhawm thaum koj niaj hnub ua si. Txav mus thiab koj yuav ua rau koj lub hom phiaj txhua hnub.
> Qhov chaw:
> Barreira TV, Rowe DA, Kang M. "Kev Ntsuas Kev Taug Kev thiab Kev Ncig Qib Cov Hluas Noj Qab Haus Huv," Cov Ntawv Tshaj Lij (International Journal of Exercise Science). Vol. 3 (2010) Iss. 1.
> Bassett DR, Toth LP, Lamunion SR, Crouter SE. Kauj Ruam Suav: Kev Tshawb Fawb Cov Kev Ntsuas Txog Kev Ntsuas thiab Cov Kev Noj Qab Haus Huv Txog Kev Noj Qab Haus Huv. Cov tshuaj tua kab mob . 2016; 47 (7): 1303-1315.
> Hoeger WK, Bond L, Ransdell L, Shimon JM, Merugu S. "Ib Mais Raug Suav Ntawm Kev Taug Kev thiab Kev Khiav Heev" ACSM's Health & Fitness Journal, January / February 2008, Vol. 12, Zauv 1.