He Tātari Raraunga mō te Whakapaunga Caloric i te Wā e Pahikara Ana i Roto
Te kitenga matua:E 260-300 karori te paunga o te tangata 155-pauna i roto i te 30 meneti o te eke pahikara tū. Ka rerekē te tau tuturu i runga i te taumaha o te tinana, te kaha o te whakakori tinana, te āhua o te pahikara, me te whakamahinga o te whakamahinga o te taha whakarunga o te tinana.Ko te whakapaunga kaora e whakawhirinaki ana ki te putanga hiko, ehara i te momo pahikara.
Kupu Whakataki: Tirohanga Whānui o ngā Raraunga Kaora Pahikara Tūmau
Ngā karori i tahuna e te pahikara whakakori tinanaI te wā e eke pahikara tū ana, e toru ngā taurangi matua e whakawhirinaki ana: te taumaha o te tinana, te kaha o te whakakori tinana, me te roa o te whakakori tinana. Kāore i rite ki te eke pahikara o waho e uaua ana te ātete o te hau me ngā piki me te heke o te whenua, ka whakaratohia e ngā pahikara whakakori tinana o roto he taiao whakahaeretia e taea ai te tatau i te whakapaunga karori mā te whakamahi i ngā whārite pākia kua whakapumautia.
E ai kiTe Kāreti Hauora Hākinakina o AmerikaE ai ki ngā aratohu, ko te eke pahikara tū i te tere taurite (80-100 watts) ka tahuna te 6 ki te 8 karori ia meneti mō te tangata 155-pauna te taumaha. Ko te tikanga o tēnei he 180-240 karori i roto i te 30 meneti o te kaha pumau. Ko te whakanui ake i te ātete, i te tere rānei o te takahuri ka neke ake te hiahia pūngao.
Ka whakaratohia e te pūnaha ōrite pākia (MET) ngā whakatau tata kaora paerewa.Ngā Pokapū Whakahaere me te Ārai Matee tohu ana i te uara MET o te 6.8 mō te pahikara tūmau mō te kaha taurite me te 8.8 mō te kaha kaha, e whakanoho ana i tēnei ki te taha o te whakangungu porowhita me te teitei ake i te hikoi tere i roto i te hiahia pūngao.
Ngā Reiti Tahunga Caloric mā te Momo Pahikara Whakakorikori
Rerekēpahikara whakakori tinanaka puta he rerekētanga ngawari o te whakapaunga karori i roto i ngā whirihoranga. Ko ngā tau i raro nei e whakaatu ana iTe Whakaputa Hauora o Harvardngā raraunga mō te tangata 155-pauna te taumaha i roto i te 30 meneti o te whakakori tinana:
| Momo Pahikara Whakakorikori Tinana | Ngā Mahi Taurite (30 meneti) | Te Mahi Kaha (30 meneti) | Uara MET |
|---|---|---|---|
| Pahikara Tū (Tū) | 260-300 | 390-450 | 6.8 – 8.8 |
| Pahikara Takoto | 230-270 | 350-410 | 5.8 – 7.8 |
| Pahikara Hurihuri | 300-350 | 450-530 | 7.5 – 9.8 |
| Pahikara Ātea | 280-330 | 420-500 | 7.0 – 9.0 |
Puna: Tūtohi tahunga karori a Harvard Health Publishing, 2024; ACSM Metabolic Calculations
He iti ake te tere o te tahunga karori o ngā pahikara takoto nā te mea ka whakaitihia te utu karori o te whakaū i te tū o te tinana e te tūnga noho-tuara. Ka tautokona tonu ngā kaiwhakamahi puta noa i te nekehanga, ka kore e uru te puku me te whakakaha uaua o te tinana e hiahiatia ana e te pahikara tū. Ko te rerekētanga he tata ki te 10-15 ōrau te iti iho o ngā karori i ngā taumata whakapau kaha e rite ana.
Ko ngā pahikara hurihuri me ngā pahikara hau te hunga e pau ana te kaha nui rawa atu nā te mea he nui ake te kaha o ngā tikanga, he rerekē te ātete, ā, mō ngā pahikara hau, ka uru tahi te taha whakarunga o te tinana. Ka neke ngā kakau o te pahikara hau me ngā pētera, ā, me whai wāhi ngā uaua o te ringa me te pakihiwi ki te mahi.
Te Tātaitanga Taumaha Tinana me te Kaora i te Wā e Whakangungu ana i te Pahikara
Ko te taumaha o te tinana te tohu kotahi tino kaha mō te whakapaunga karori i te wā e eke pahikara tū ana. He nui ake te pūngao e pau ana i te hunga taumaha i te neke i ō rātou taumaha tinana i roto i te whiunga o te pēra, ahakoa he rite tonu te kaha o te hiko. He tauira rārangi te whanaungatanga: ko te tangata e 185 pauna te taumaha ka tahuna e ia te 20 ōrau te nui ake o ngā karori i te tangata 155-pauna i te kaha eke pahikara kotahi.
| Taumaha Tinana | 30 meneti Pahikara Āhua-waenga | 30 meneti Pahikara Kaha | 60 meneti Pahikara Āhua-waenga |
|---|---|---|---|
| 125 pauna (57 kg) | 210-240 | 315-360 | 420-480 |
| 155 pauna (70 kg) | 260-300 | 390-450 | 520-600 |
| 185 pauna (84 kg) | 310-355 | 465-530 | 620-710 |
| 215 pauna (98 kg) | 360-410 | 540-610 | 720-820 |
Ngā uara i roto i ngā kaora. Ka whakaatahia e ngā awhe ngā rerekētanga i waenga i te kaha pumau me te kaha ā-wā i ia taumata kaha.
Ko te whānuitanga o ngā karori mō ia wāhanga taumaha e ahu mai ana i ngā āhuatanga e rua: te rerekētanga ā-taiao o te pai o te pākia o te tinana i waenga i ngā tāngata takitahi, me ngā rerekētanga o te kaha o te pahikara tūmau. Ko ngā kaiwhakamahi e pupuri ana i te tere me te ātete ōrite puta noa i te wā whakangungu ka eke ki te pito o raro. Ko te hunga e whakauru ana i ngā rerekētanga kaha, e tū ana rānei e eke pahikara ana ka eke ki te awhe o runga.
Ngā Uara MET mō ngā Taumata Kaha Pahikara Tūmau
Mā ngā uara MET ka taea te whakataurite i te whakapaunga pūngao puta noa i ngā momo mahi whakakori tinana. Kotahi te MET e rite ana ki te hāora e pau ana i te wā okioki, tata ki te 3.5 miririta ia kirokaramu o te taumaha tinana ia meneti. Ko te pahikara tū tonu e kapi ana i te awhe MET mai i te 3.0 mō te eke pahikara māmā ki te 12.0 mō te kaha tere.
| Taumata Kaha | Uara MET | Kaora/min (155 pauna) | Te Whakamātau i te Mahi (1-10) |
|---|---|---|---|
| Te hikoi māmā | 3.0 - 4.0 | 4 - 6 | 2 - 3 |
| Te tere pumau | 5.5 - 7.0 | 8 - 10 | 4 - 5 |
| Te tere kaha, pumau | 7.5 - 9.0 | 11 - 13 | 6 - 7 |
| Ngā wā kaha teitei | 9.5 - 12.0 | 14 - 17 | 8 - 10 |
Ngā uara MET i runga i te ACSM Compendium of Physical Activities, Putanga 2024
Te Hononga o te Auau Manawa me te Whakapaunga Karori
He tohu whai hua te tere o te manawa mō te tahunga karori ina kore e wātea ngā mita whakaputa hiko. Ko te whanaungatanga i waenga i te tere o te manawa me te whakapaunga pūngao e whai ana i tētahi kōpiko matapae i te wā e eke pahikara tū ana. I te 60-70 ōrau o te tere o te manawa mōrahi (rohe 2), ka whakawhirinaki te tinana ki te waikura ngako hei wahie. I te 80-90 ōrau (rohe 4-5), ko te pākia o te warowaihā te mea nui.
Ka taea te whakatau tata i te tere o te manawa mōrahi mā te whakamahi i te tātai 220 tango tau, ahakoa he mea noa te rerekētanga takitahi o te tāpiri, tango rānei i te 10-15 ngā pao ia meneti. Ko te tere o te manawa mōrahi o te tangata 40-tau te pakeke e whakatau tata ana ko te 180 ngā pao ia meneti. Ko te pahikara tūmau taurite e whai ana ki te 108-126 bpm (60-70 ōrau). Ko te pahikara kaha e whai ana ki te 144-162 bpm (80-90 ōrau).
Mā ngā taputapu aroturuki manawa e whakauruhia ana ki roto i ngā papatohu pahikara whakakori tinana, e mau ana rānei hei whitiki uma, ka puta he urupare wā-tūturu. He nui ake te tika o ngā taputapu aroturuki whitiki uma i ngā pūoko ringaringa whatu i te wā e pahikara tū ana, inā koa ka rerekē te tūnga o te pupuri i waenga i ngā whirihoranga kakau poutū me te takoto.
Ngā Take e Whakaiti ana i te Tika o te Tahu Calorie i runga i ngā Papatohu Pahikara Whakakorikori Tinana
Ngā pānui karori kua whakauruhia ki rotongā pahikara whakakori tinanakei roto ngā hapa ā-roto. Ka whakamahia e ngā rauropi papatohu ngā tātai whānui i runga i ngā raraunga taupori toharite kaua ki ngā āhuatanga pākia takitahi. E whakaatu ana ngā rangahau ka taea e ngā uara karori e whakaatuhia ana i runga i te papatohu te whakanui ake i te whakapaunga pūngao tūturu mā te 15-25 ōrau.
Ko ētahi o ngā hapa ko te korenga o ngā raraunga tau o te kaiwhakamahi, te ira tangata, me te hanganga tinana i roto i ngā tataunga papatohu taketake. Ka tahuna e ngā tāngata e rua he rite te taumaha engari he rerekē te ōrau papatipu uaua he rerekē te nui o ngā kaora i te putanga kaha kotahi. He kaha ake te mahi a te kiko uaua i te kiko ngako, arā, he nui ake ngā kaora e tahuna ana e ngā tāngata he nui ake te ōrau papatipu hiroki i te wā okioki me te wā e whakakorikori ana.
Hei whakapai ake i te tika, me whakauru e ngā kaiwhakamahi ō rātou taumaha tika ki te papatohu kaua e whakaae ki ngā tautuhinga taunoa. Mā te whakamahi i te whitiki uma o te manawa e honoa ana ki te papatohu ka puta he whakatau tata ake i ngā pūoko pupuri pāorooro o te kakau, e ngaro ana te tika i te wā e werawera ana, e pā ana rānei i ngā wā e pā ana.
Ātete Aukume me te Ātete Hau: Rerekētanga Caloric
Kāore te tikanga ātete o te pahikara whakakori tinana e whakarerekē i te utu karori taketake mō te whakaputa i tētahi putanga mana kua hoatu. Kotahi wati o te mana miihini e hiahia ana ki te whakapaunga pūngao ōrite ahakoa he mea whakaputa mai i te aukati aukume, i te ātete hau rānei.Ko te rerekētanga o te kaha o te karori i waenga i ngā pahikara aukume me ngā pahikara hau i ahu mai i te whanonga whakakori tinana, ehara i te hangarau ātete.
Ka akiakihia e ngā pahikara hau ngā putanga mana teitei ake nā te mea ka piki ake te ātete i te kaha, ka hangaia he porowhita urupare taiao e pana ana i ngā kaiwhakamahi ki ngā kaha teitei ake. Mā te piki haere o te pana i ngā tere teitei ake ka nui ake te mana, ā, ka nui ake ngā kaora e tahuna ana i ia wā. Mā ngā pahikara ātete aukume ka taea e ngā kaiwhakamahi te pupuri i te putanga mana pumau ahakoa te tere o te pana, ka taea ai te whakaiti i te kaha toharite i ngā wā whakangungu kore hanganga.
Ko ngā kaieke pahikara whakataetae e whakangungu ana mō ngā huihuinga o waho he maha ngā wā e pai ake ana ki te ātete aukume mō te arotahi ki te mana. Tērā pea ka kitea e ngā kaiwhakamahi whakapakari tinana whānui he pai ake te ātete hau, ka roa ake ngā wā whakangungu me te nui ake o te whakapaunga kaora mā te roa o te whakangungu kaua ki te kaha rawa.
Ngā Hanganga Whakangungu hei Whakanui i ngā Hua Pahikara Tūmau
Mā te whakarite i ngā whakangungu e pā ana ki ngā whāinga motuhake o te pūnaha pūngao ka puta he hua karori ka taea te ine. Mā te eke pahikara pumau i te 65-75 ōrau o te tere o te ngakau mōrahi ka tahuna te 6-8 karori ia meneti, me te 40-50 ōrau e ahu mai ana i ngā putunga ngako. He pai tēnei huarahi mō ngā wā roa ake o te 40-60 meneti.
Ko te whakangungu wā roa-kaha i runga i ngā pahikara whakakori tinana ka whakawhitiwhiti i waenga i te 30-60 hēkona i te 85-95 ōrau o te kaha me ngā wā whakaora 60-120 hēkona i te 40-50 ōrau o te kaha. I whakaputaina te rangahau i roto iACSME whakaatu ana ngā hautaka hono-ā-ringa ka piki ake te whakapaunga hāora i muri i te whakakori tinana mā te 10-15 ōrau i runga ake i ngā taumata pumau, ko te tikanga ka tahuna tonu ngā kaora tāpiri mō te 1-3 hāora i muri i te mutunga o te wā whakangungu.
He kaupapa mahi ā-wiki mō ngā whāinga hauora whānui mā te whakamahi i te pahikara tū:
- 2 ngā wātū— āhua pumau, 35-45 meneti i te 65-75% te tere o te manawa mōrahi
- 1 wātū— whakangungu wā, 20-25 meneti me te ōwehenga mahi-ki-okiokinga 1:2
- 1 wātū— ekenga manawanui, 50-60 meneti i te 60-70% te tere o te manawa mōrahi
Ngā Kaora Pahikara Takotoranga me ngā Kaora Pahikara Tū
Ko te rerekētanga karori i waenga i ngā pahikara takoto me ngā pahikara tū i te wā e rite ana te kaha o te tinana, he 10-15 ōrau te toharite, hei tautoko i ngā tauira tū. Ka whakawhāitihia tēnei āputa ina tino ōrite te putanga mana, kaua e whakawhirinaki ki ngā taumata kaha takitahi. Ka tahuna e te kaiwhakamahi e whakaputa ana i te 100 watts i runga i te pahikara takoto te maha o ngā karori ki te kaiwhakamahi e whakaputa ana i te 100 watts i runga i te pahikara tū.
Ko te rerekētanga mahi ka puta mai i te āhua o te taunekeneke a ngā kaiwhakamahi ki ia whirihoranga. Ka taea e ngā pahikara poutū te eke pahikara tū, ka taea te whakanui ake i te putanga mana mā te 25-40 ōrau ki te whakataurite ki te eke pahikara noho i te tere kotahi. Kāore e whakaaetia e ngā pahikara takoto te eke pahikara tū, ka whakawhāiti i te putanga mana mōrahi ki ngā taumata noho anake. Ko ngā kaiwhakamahi e rapu ana i te weranga kaha teitei ake ka eke ki ngā tau teitei ake i runga i ngā whirihoranga pahikara poutū, hurihuri rānei.
Ka whakaea te roa o te wā e eke pahikara takoto ana. Mā te whakamarie ake o te tūnga noho takoto ka taea e ngā kaiwhakamahi te roa ake o ngā wā whakangungu. Ko te wā e eke pahikara takoto ana mō te 60 meneti i te kaha ngawari ka tahuna te 460-540 karori mō te kaiwhakamahi 155-pauna te taumaha, he rite ki te 30 meneti o te eke pahikara tū kaha teitei i roto i te whakapaunga pūngao katoa.
Whakamutunga: Te Whakamahi i ngā Raraunga Kaora mō ngā Kaupapa Pahikara Tūmau
He paearu whai hua ngā inenga kaora i tahuna e te pahikara whakakori tinana ina mārama ngā kaiwhakamahi ki ō rātou herenga. Ka whakaratohia e ngā pānui papatohu he aratohu aronga engari kaua e whakaarohia he inenga tika. Mā te whakakotahi i te aroturukitanga o te tere o te ngakau me ngā tataunga kaora kua whakatikatikaina te taumaha ka puta ko ngā whakatau tata pono rawa atu mō ngā wā pahikara tūmau.
Ko te whakapaunga kaora i te wā e whakangungu ana i te pahikara whakakori tinana e whakawhirinaki ana ki te kaha o te kaiwhakamahi me te hanganga o te wā whakangungu, kaua ki te momo taputapu, ki te waitohu rānei. Ko te pahikara poutū aukume e whakamahia ana i te kaha waenga-ki-kaha ka puta he hua whakahaere taumaha roa e rite ana ki tetahi atu whirihoranga. Me whakatairanga te whiriwhiri taputapu i te whakamarie me te piripono, nā te mea ko te auau o te whakakori tinana he nui ake i ngā rerekētanga kaora iti mō ia wā whakangungu.
Mā ngā tau kei roto i tēnei aratohu ka taea te whakatakoto whāinga karori i te wā e eke pahikara tū ana. Me whakaaro ngā kaiwhakamahi ki ēnei uara hei tīmatanga, ā, me whakarerekē i runga i te urupare takitahi me te ahunga whakamua o te kaha o te whakangungu i roto i te wā.
Ngā Pātai Auau mō te Tahu Calorie i te Pahikara Whakakorikori Tinana
He pēhea te tika o ngā tatau kaora o ngā pahikara whakakori tinana?
Ko ngā whakaaturanga karori kua whakauruhia ki roto i te tinana ka nui ake te whakatau tata i te whakapaunga pūngao tuturu mā te 15-25 ōrau. Ka whakamahia e ngā rauropi papatohu ngā toharite taupori kaua ki ngā raraunga pākia takitahi. Mā te whakauru i te taumaha tinana tika me te whakamahi i te aroturuki manawa whitiki uma ka pai ake te tika. Ko te tikanga tino pono ka hono i ngā raraunga papatohu me tētahi aroturuki hauora motuhake hei whakawhiti-tohutoro.
He iti ake ngā kaora e tahuna ana e te eke pahikara takoto i te eke pahikara tū?
He 10-15 ōrau te iti iho o ngā kaora e tahuna ana e te pahikara takoto i te pahikara tū i te taumata whakapau kaha kotahi, nā te mea ka kore e utua te utu pumau o te uho e te tuara tautoko. Heoi, ina taurite tika te putanga hiko, ka ngaro te rerekētanga kaora. He maha ngā wā ka taea e ngā pahikara takoto te roa ake o ngā wā whakangungu nā te mea kua nui ake te whakamarie, ā, ka taea te taurite i te whakapaunga kaora katoa mā te roanga o te wā.
E hia ngā kaora ka tahuna e te pahikara whakakori tinana mō te 20 meneti?
E 170-200 karori te tahuna e te tangata 155-pauna i roto i te 20 meneti o te eke pahikara tū āhua ngāwari, me te 260-300 karori i roto i te 20 meneti o te eke pahikara kaha. He iti ake te tahunga e te hunga māmā ake—tata ki te 140-160 karori mō te tangata 125-pauna i te kaha āhua ngāwari. Mā te whakanui ake i te ātete, te whakauru rānei i ngā wā e tū ana te takahurihuri ka piki ake ēnei tau mā te 15-25 ōrau.
He aha te rerekētanga i waenga i te paunga karori i runga i ngā pahikara hau me ngā pahikara aukume?
He ōrite te kaha e pau ana i ngā pahikara hau me ngā pahikara aukume, engari he rite tonu te kaha e puta mai ana. Ka puta te rerekētanga nā te mea ka akiakihia e ngā pahikara hau ngā kaha teitei ake mā te urupare ātete haere tonu. Ka kaha ake te pana a ngā kaiwhakamahi ki ngā pahikara hau i ngā wā whakangungu kore hanganga, ka nui ake te kaha e puta ai, ā, ka nui ake te kaha e tahuna ana. Mā ngā whakangungu hanganga e whakamahi ana i ngā whāinga kaha ka whakakorea tēnei rerekētanga.
Ka taea e te eke pahikara tū te whakakapi i te oma hei whakaiti i te taumaha?
Ka taea e te eke pahikara tū te whakakapi i te oma hei whakaiti i te taumaha ina ōrite te whakapaunga kaora katoa. Ka tahuna e te tangata 155-pauna te 260-300 kaora i roto i te 30 meneti o te eke pahikara taurite, 300-360 kaora i roto i te 30 meneti o te oma i te 6 maero ia hāora. Nā te iti o te pānga o te eke pahikara ki ngā hononga ka taea te maha ake o ngā wā whakangungu me te kore he herenga whakaora, ka rite pea, ka nui ake rānei te putanga kaora o te oma ia wiki.
He aha te āhua nei he nui rawa ngā kaora i roto i taku pahikara whakakori tinana?
He maha ngā wā ka whakanuia rawatia e ngā papatohu pahikara whakakori tinana te tahunga o ngā kaora nā te mea ka whakamahia e ngā kaihanga ngā rauropi pai e whakaaro ana he nui te kaha e pau ana puta noa i te wā whakangungu. E whakaaro ana ngā uara papatohu ka mau tonu te kaha o te kaiwhakamahi puta noa i te wā whakangungu, me te kore e whakaaro ki te whakamahana, te whakamatao, te okiokinga poto rānei. Mā te whakarea i te uara e whakaaturia ana mā te 0.75-0.85 ka puta he whakatau tata pono ake mō te whakapaunga pūngao tuturu.
Ngā Tohutoro me ngā Pūtake o Waho
1. Te Kāreti Hauora Hākinakina o Amerika— Ngā Tatau Pūmua me ngā Aratohu Whakakorikori Tinana
2. Te Whakaputa Hauora o Harvard— Ngā Kaora i Tahuna e ngā Taputapu Whakakorikori Tinana
3. Ngā Pokapū Whakahaere me te Ārai Mate— Ngā Mahi Tinana me ngā Uara MET
Wā tuku: Pipiri-15-2026