10,000 qadamda qancha kaloriya yutib yuborsangiz bo'ladi?
Yurgan yutilgan kaloriyalarni hisoblash uchun pedometr qadamlaringizdan foydalanishingiz mumkin. Bir qadamdagi kaloriyalaringiz vazningiz va balandligingizga bog'liq bo'ladi. O'rtacha balandlikdagi odatda 160 funtli odam 1000 qadam uchun 40 kaloriya miqdorida yonadi. Bu har bir qadam uchun 0,04 kaloriyaga teng. Quyidagi jadvallarda siz 1000 ta qadamda, 5000 ta qadam, 10 000 ta qadam yoki undan ko'p kaloriya miqdorini ko'rsatasiz.
Qabul qilish uchun kaloriyalarga aylantirish
Milya uchun taxminiy qadamlaringizni bilishingiz kerak bo'ladi. Ko'p pedometrlar sizning uzunligingizdan bir milgacha bo'lgan qadamlarni baholaydilar . Yugurayotgan yurish yoki oson ishlaydigan sur'atlarda o'rtacha raqam milya uchun 2,400-2000 qadam. Bosqichlaringizni bir milya bo'yicha topishingiz yoki qadamlarni aniqroq o'lchash uchun o'lchangan milya orqali hisoblash uchun qadamingiz uzunligini o'lchashingiz mumkin .
Yiliga 2,000 qadam (balandlik 6 fut va yuqorida) | ||||||||||
Og'irligi | 100 lb | 120 lb | 140 lb | 160 lb | 180 lb | 200 lb | 220 lb | 250 lb | 275 lb | 300 lb |
Qadamlar | 45 kg | 55 kg | 64 kg | 73 kg | 82 kg | 91 kg | 100 kg | 114 kg | 125 kg | 136 kg |
1000 kishi | 28 kal. | 33 | 38 | 44 | 49 | 55 | 60 | 69 | 75 | 82 |
2000 | 55 | 66 | 76 | 87 | 98 | 109 | 120 | 137 | 150 | 164 |
3000 kishi | 83 | 99 | 114 | 131 | 147 | 164 | 180 | 206 | 225 | 246 |
4,000 | 110 | 132 | 152 | 174 | 196 | 218 | 240 | 274 | 300 | 328 |
5000 | 138 | 165 | 190 | 218 | 245 | 273 | 300 | 343 | 375 | 410 |
6000 | 165 | 198 | 228 | 261 | 294 | 327 | 360 | 411 | 450 | 492 |
7,000 | 193 | 231 | 266 | 305 | 343 | 382 | 420 | 480 | 525 | 574 |
8,000 | 220 | 264 | 304 | 348 | 392 | 436 | 480 | 548 | 600 | 656 |
9,000 | 248 | 297 | 342 | 392 | 441 | 491 | 540 | 617 | 675 | 738 |
10,000 | 275 | 330 | 380 | 435 | 490 | 545 | 600 | 685 | 750 | 820 |
11,000 | 303 | 363 | 418 | 479 | 539 | 600 | 660 | 754 | 825 | 902 |
12,000 | 330 | 396 | 456 | 522 | 588 | 654 | 720 | 822 | 900 | 984 |
13,000 | 358 | 429 | 494 | 566 | 637 | 709 | 780 | 891 | 975 | 1,066 |
14,000 | 385 | 462 | 532 | 609 | 686 | 763 | 840 | 959 | 1,050 | 1.148 |
15,000 | 413 | 495 | 570 | 653 | 735 | 818 | 900 | 1,028 | 1.125 | 1,230 |
16,000 | 440 | 528 | 608 | 696 | 784 | 872 | 960 | 1,096 | 1.200 | 1.312 |
17,000 | 468 | 561 | 646 | 740 | 833 | 927 | 1,020 | 1.165 | 1,275 | 1.394 |
18,000 | 495 | 594 | 684 | 783 | 882 | 981 | 1,080 | 1,233 | 1.350 | 1.476 |
19.000 | 523 | 627 | 722 | 827 | 931 | 1,036 | 1.140 | 1.302 | 1.425 | 1,558 |
20,000 kishi | 550 | 660 | 760 | 870 | 980 | 1,090 | 1.200 | 1.370 | 1500 | 1.640 |
Million (yugurish) bo'yicha 2200 ta qadam (balandlik 5'6 "dan 5'11" gacha) | ||||||||||
Og'irligi | 100 lb | 120 lb | 140 lb | 160 lb | 180 lb | 200 lb | 220 lb | 250 lb | 275 lb | 300 lb |
Qadamlar | 45 kg | 55 kg | 64 kg | 73 kg | 82 kg | 91 kg | 100 kg | 114 kg | 125 kg | 136 kg |
1000 kishi | 25 kal. | 30 | 35 | 40 | 45 | 50 | 55 | 62 | 68 | 75 |
2000 | 50 | 60 | 69 | 79 | 89 | 99 | 109 | 125 | 136 | 149 |
3000 kishi | 75 | 90 | 104 | 119 | 134 | 149 | 164 | 187 | 205 | 224 |
4,000 | 100 | 120 | 138 | 158 | 178 | 198 | 218 | 249 | 273 | 298 |
5000 | 125 | 150 | 173 | 198 | 223 | 248 | 273 | 311 | 341 | 373 |
6000 | 150 | 180 | 207 | 237 | 267 | 297 | 327 | 374 | 409 | 447 |
7,000 | 175 | 210 | 242 | 277 | 312 | 347 | 382 | 436 | 477 | 522 |
8,000 | 200 | 240 | 276 | 316 | 356 | 396 | 436 | 498 | 545 | 596 |
9,000 | 225 | 270 | 311 | 356 | 401 | 446 | 491 | 560 | 614 | 671 |
10,000 | 250 | 300 | 345 | 395 | 445 | 495 | 545 | 623 | 682 | 745 |
11,000 | 275 | 330 | 380 | 435 | 490 | 545 | 600 | 685 | 750 | 820 |
12,000 | 300 | 360 | 415 | 475 | 535 | 595 | 655 | 747 | 818 | 895 |
13,000 | 325 | 390 | 449 | 514 | 579 | 644 | 709 | 810 | 886 | 969 |
14,000 | 350 | 420 | 484 | 554 | 624 | 694 | 764 | 872 | 955 | 1,044 |
15,000 | 375 | 450 | 518 | 593 | 668 | 743 | 818 | 934 | 1,023 | 1.118 |
16,000 | 400 | 480 | 553 | 633 | 713 | 793 | 873 | 996 | 1,091 | 1,193 |
17,000 | 425 | 510 | 587 | 672 | 757 | 842 | 927 | 1,059 | 1.159 | 1.267 |
18,000 | 450 | 540 | 622 | 712 | 802 | 892 | 982 | 1.121 | 1.227 | 1.342 |
19.000 | 475 | 570 | 656 | 751 | 846 | 941 | 1,036 | 1.183 | 1.295 | 1.416 |
20,000 kishi | 500 | 600 | 691 | 791 | 891 | 991 | 1,091 | 1,245 | 1.364 | 1.491 |
Yiliga 2,400 qadam (balandlik 5'5 "va undan kichik) | ||||||||||
Og'irligi | 100 lb | 120 lb | 140 lb | 160 lb | 180 lb | 200 lb | 220 lb | 250 lb | 275 lb | 300 lb |
Qadamlar | 45 kg | 55 kg | 64 kg | 73 kg | 82 kg | 91 kg | 100 kg | 114 kg | 125 kg | 136 kg |
1000 kishi | 23 kal. | 28 | 32 | 36 | 41 | 45 | 50 | 57 | 63 | 68 |
2000 | 46 | 55 | 63 | 73 | 82 | 91 | 100 | 114 | 125 | 137 |
3000 kishi | 69 | 83 | 95 | 109 | 123 | 136 | 150 | 171 | 188 | 205 |
4,000 | 92 | 110 | 127 | 145 | 163 | 182 | 200 | 228 | 250 | 273 |
5000 | 115 | 138 | 158 | 181 | 204 | 227 | 250 | 285 | 313 | 342 |
6000 | 138 | 165 | 190 | 218 | 245 | 273 | 300 | 343 | 375 | 410 |
7,000 | 160 | 193 | 222 | 254 | 286 | 318 | 350 | 400 | 438 | 478 |
8,000 | 183 | 220 | 253 | 290 | 327 | 363 | 400 | 457 | 500 | 547 |
9,000 | 206 | 248 | 285 | 326 | 368 | 409 | 450 | 514 | 563 | 615 |
10,000 | 229 | 275 | 317 | 363 | 408 | 454 | 500 | 571 | 625 | 683 |
11,000 | 252 | 303 | 348 | 399 | 449 | 500 | 550 | 628 | 688 | 752 |
12,000 | 275 | 330 | 380 | 435 | 490 | 545 | 600 | 685 | 750 | 820 |
13,000 | 298 | 358 | 412 | 471 | 531 | 590 | 650 | 742 | 813 | 888 |
14,000 | 321 | 385 | 443 | 508 | 572 | 636 | 700 | 799 | 875 | 957 |
15,000 | 344 | 413 | 475 | 544 | 613 | 681 | 750 | 856 | 938 | 1,025 |
16,000 | 367 | 440 | 507 | 580 | 653 | 727 | 800 | 913 | 1000 kishi | 1,093 |
17,000 | 390 | 468 | 538 | 616 | 694 | 772 | 850 | 970 | 1,063 | 1.162 |
18,000 | 413 | 495 | 570 | 653 | 735 | 818 | 900 | 1,028 | 1.125 | 1,230 |
19.000 | 435 | 523 | 602 | 689 | 776 | 863 | 950 | 1,085 | 1.188 | 1.298 |
20,000 kishi | 458 | 550 | 633 | 725 | 817 | 908 | 1000 kishi | 1.142 | 1,250 | 1.367 |
Kaloriya raqamlari metabolik ekvivalentlariga (MET) asoslangan bo'lib, soatiga 2 dan 4 km gacha bo'lgan yurish tezligida yoqiladigan kaloriyalarni o'rtacha hisobda oladi.
Bir so'zdan
Yurganda ko'proq kaloriyalarni yoqish yo'llari bor, shu jumladan tezlikni oshirish, ishlaydigan intervallarni bajarish va fitness yurish tirgaklaridan foydalanish.
Ko'pgina pedometrlar va fitness izdoshlari bosqichma-bosqich bo'lmagan faoliyatlarni to'g'ri kuzatib bormaydilar, shuning uchun ular sizning umumiy qadamlaringizga qo'shilmasligi mumkin. Yongan kaloriyalarga asoslangan boshqa faoliyat uchun o'zingizning pedometrik qadam ekvivalentlarini berishingiz mumkin.
Manba:
> Ainsworth BE, Haskell WL, Herrmann SD, va boshq. 2011 yil jismoniy tadbirlar kompensatsiyasi. Tibbiyot va fan sporti va mashqlarida . 2011; 43 (8): 1575-1581. > doi >: 10.1249 / mss.0b013e31821ece12.