He Tātai Whakahaere-I-a-Koe Anō, he Ripanga Tirohanga Taumaha-me-te-Kukū, me te Pono Pono mō ngā Tau Papatohu
TL;DR:E 70 kirokaramu te taumaha o te tangata pakeke e tahu ana i te 130 karori i roto i te 30 meneti o te hoe māmā, tata ki te 257 i te kaha taurite, ā, tata ki te 312 i te kaha kaha, i runga i te tātai pākia o te tinana. Ko te tātai ko Ngā Karori ia meneti = MET × 3.5 × te taumaha tinana i roto i ngā kirokaramu ÷ 200, me te hoe e 7 MET taurite me te 8.5 MET kaha. I te putanga mana ōrite, kāore te momo hoe e rerekē i te nuinga o te wā, nā te mea ka whai ngā karori i te mahi, ehara i te momo mīhini. Ko ngā pānui papatohu e 10-20 ōrau te nui ake i te tātai, nō reira mā te tirotiro whakawhiti kotahi i te marama ka noho pono tō tatau. Ko te whakauru i tō taumaha tūturu me te wā i ō meneti hoe tuturu ko ngā whakatikatika tika e rua.
E hia ngā kaora e tahuna ana e te mīhini hoe?
Ko te whakautu pono he whānuitanga, ehara i te tau kotahi, nā te mea ko te tatauranga tuturu e whakatakotoria ana e ngā mea e toru e whakahaeretia ana e koe: te nui o tō taumaha, te kaha o tō kukume, me te roa o tō noho ki runga i te nohoanga. Tāpirihia ēnei ki te whārite pākia o te tinana, ā, ka whiwhi koe i tētahi whakatau tata e taea ana te tiaki.E mōhiotia ana te hoe waka hei tahu karori nā te mea he mahi whakakorikori tinana katoa, e pikau ana i te taumaha mā roto i ngā waewae, e mahia ana mai i te nohoanga, he tūranga iti te pānga, e āhei ai te tangata ki te pupuri i te kawenga nui me te kore e pāngia ō rātou hononga.
Ko te huarahi tino ma ki te whakau i ō tumanakohanga ko te metabolic equivalent, te MET rānei, e whakaatu ana i te maha o ngā wā ka uaua ake te mahi a tētahi mahi i a koe i te noho puku. I roto i teTe Kāreti Hauora Hākinakina o AmerikaI roto i te pukapuka whakarāpopototanga, ka tau te hoe pūmau i te 7 MET mō te kukume ngawari, me te 8.5 MET mō te kukume uaua. Ko te tere whakamahana māmā e tata ana ki te 3.5 MET. Mai i aua uara e toru, ka hangaia ngā tau katoa o tēnei aratohu.
Tekau mā rua tau ahau e mahi ana i ngā mīhini hoe, i te tuatahi i runga i ngā papa wheketere, ā, ināianei i runga i ngā whāriki whakaaturanga hokohoko, ā, ko te pātai mō ngā kaora te mea tuatahi ka pātaihia e ngā kaihoko, ā, kāore i te tino mārama. Kei roto i te toenga o tēnei tuhinga te tauira, he ripanga tirotiro, me ngā whakatikatika e huri ai i te whakaaro pōrangi ki te tau ka taea e koe te whakamahere.
Te Tātaitai Kaora: He Tātai Ka Taea e Koe Anō te Whakahaere
Kāore koe e hiahia ki tētahi taupānga hei whakatau tata i ngā kaora o te hoe waka, nā te mea ka uru te pāngarau matua ki te rārangi kotahi. Ko te whārite kotahi tēnei e whakamahia ana e ngā kaipūtaiao hākinakina, ā, ka rere i runga i tētahi tātaitai, i te tuara rānei o tētahi reta.
Ngā kaora ia meneti =
MET × 3.5 × taumaha tinana (kg) ÷ 200
Kātahi ka whakareatia ki ngā meneti i hoe ai koe.
Anei te tauira e whakamahia ana mō te pakeke 70-kirokaramu, tata ki te 154 pauna:
- Hoe māmā (3.5 MET):3.5 × 3.5 × 70 ÷ 200 = 4.3 kcal/min, arā, tata ki te 129 kaora i roto i te 30 meneti.
- Te hoe tere (7.0 MET):7.0 × 3.5 × 70 ÷ 200 = 8.6 kcal/min, arā, tata ki te 257 kaora i roto i te 30 meneti.
- Te hoe tere kaha (8.5 MET):8.5 × 3.5 × 70 ÷ 200 = 10.4 kcal/min, arā, tata ki te 312 karori i roto i te 30 meneti.
Kotahi te kōrero e whakapoauau ana i te tangata: me mau te taumaha ki roto i ngā kirokaramu, kaua ki ngā pauna. Wehea ngā pauna ki te 2.2 hei huri. Ko te kaieke 200-pauna he tata ki te 91 kirokaramu, ā, ka puta tonu mai he tau teitei ake i te tātai, he tika, nā te mea he nui ake te pūngao e pau ana i te neke i te papatipu nui ake.
Ngā Calories i tahuna e te Taumaha me te Kaha o te Tinana
Engari ko te whakahaere ā-ringa i te whārite, ko te nuinga o te iwi e hiahia ana ki tētahi ripanga hei tirotiro mā rātou. Ka whakamahia e ngā uara i raro nei te tātai kotahi mō ngā taumaha tinana e whā me ngā taumata kaha e toru, mō tētahi wā whakangungu 30-meneti.
| Taumaha Tinana | Mārama (3.5 MET) | Waenga (7.0 MET) | Kaha (8.5 MET) |
|---|---|---|---|
| 57 kg (125 pauna) | ~105 karori | ~210 karori | ~254 karori |
| 70 kg (155 pauna) | ~129 karori | ~257 karori | ~312 karori |
| 84 kg (185 pauna) | ~154 karori | ~309 karori | ~375 karori |
| 98 kg (215 pauna) | ~180 karori | ~360 karori | ~437 karori |
Ko ngā uara he whakatau tata mō te 30 meneti mai i te tātai pākia o te tinana, kua whakaawhiwhia ki te kaora tata. Mā te whakaneke rua i te wā whakangungu ka whakaneke rua pea te weranga; ko te rarangi whakangungu 60 meneti te roa mō te 70 kg te taumaha ka tata ki te 515 kaora.
E rua ngā mea e puta ake ana i te tēpu. Tuatahi, he rite te hiranga o te kaha ki te wā, nā te mea e 20 ōrau te nui ake o te paunga o te hoe kaha i ia meneti i te hoe ngāwari. Tuarua, ka whakatauritea e te taumaha tinana ngā mea katoa i runga i te rārangi, koia te take ka taea e ngā hoa e rua e mahi ana i te whakangungu kotahi te whakaputa i ngā tapeke tino rerekē, ā, he tika rāua tokorua.
He aha i rerekē ai ngā tātaitai ipurangi ki a rātou anō
Patohia te "rowing calories burned" ki roto i tētahi pūkaha rapu, ā, ka whakahokia mai e ngā tātaitai e rima ngā whakautu rerekē e rima mō ngā tāurunga ōrite. Ehara i te mea he hapa tetahi o aua whakautu; engari he rerekē ngā whakaaro o ia whakaaro. Ko te mārama ki aua whakaaro te kī tūturu ki te tika.
- Te taumaha taunoa.E whakaaro ana ētahi taputapu he 68-70 kg te taumaha o te kaiwhakamahi ki te kore e whakawhitia, nō reira ka hē te tau mō te tangata mama ake, taumaha ake rānei i mua i te tīmatanga.
- Te tikanga o te kupu "taurite".Ko te āhua taurite o tētahi pae he 6 MET, ā, ko te āhua taurite o tētahi atu he 8 MET. Ko te rerekētanga i waenga i ēnei e rua he 30 ōrau te pikinga o tō hua.
- He aha te mea e kiia ana he wā.Kāore e taea e ngā tātaitai te mōhio mēnā kei roto i roto i ō meneti 30 he whakamahana tinana e 5 meneti te roa me ngā wā whakatā wai e rua, nō reira e kiia ana he whakapau kaha tonu.
- Ngā whakapae a te mīhini ake.He maha ngā wā ka pūrongohia e te papatohu te mahi ā-pūkaha me tētahi paerewa pumau, he rerekē rawa tēnei rapunga whakaaro ine mai i te tauira pākia o te tinana.
He māmā noa te kai hei tango:Nā te mea he whakatau tata ia tau karori i hangaia i runga i ngā whakapae, ehara te whāinga i te kimi i tētahi tātaitai "tino tika" engari ko te whakamahi i tētahi i ngā wā katoa, me te mārama ki tāna e whakaaro ana.Kōwhiria te tātai i runga ake nei, kia mau ki tēnā, ā, ka rite tonu ō tatauranga wiki-ki-wiki ahakoa he rerekē te tatauranga tino mā ētahi ōrau.
Kotahi anō te rerekētanga e wehewehe ana i te hunga tūpato me te hunga mangere: ko te nui o ngā kaora me te nui o ngā kaora kupenga. Ka tatauhia e te tatauranga nui ngā mea katoa i tahuna e koe i te wā o te whakangungu, tae atu ki te kaha i pau i a koe i te noho puku noa iho. Ka tangohia e te tatauranga kupenga taua turanga, ka whakaatu noa i ngā kaora tāpiri i tāpirihia e te hoe.Nā te mea e 70-80 karori ia haora te nui e tahuna ana e te tinana i te wā e okioki ana, he iti iho te tatauranga katoa i te tatauranga katoa, ā, me whakamahi te pāngarau mō te whakaiti taumaha i runga i te tatauranga katoa, kaua i te tatauranga katoa.Ko te nuinga o ngā papatohu me ngā tātaitai e pūrongo puku ana i te moni whiwhi, koia tētahi atu take he nui te ahua o ā rātou tau.
Ngā Kaora mō ia Whiu me ia 2,000 Mita
Mā te titiro ki ngā kaora mā roto i ngā waeine iti ake ka rerekē tō whakaaro mō rātou. Ko te utu mō te whiu ngawari he tata ki te 0.3-0.5 kaora mō te pakeke 70-kirokaramu te taumaha, i runga i te kaha o te kukume me te roa o te reti. I te 22-24 whiu pumau ia meneti, koinei te 8.6 kaora/min mai i mua, kua wehea kia takitahi ngā kukume.
Ka puta te ohorere i te tohu 2,000 mita, te tawhiti paerewa mō te whakamātautau hoe i roto i te whare. E 7-10 meneti te roa o te 2,000 mita mō te kaieke 70-kiromita tau te taumaha, arā, tata ki te 80-120 karori katoa.Nā te mea kāore e roa ngā mahi poto, nanakia hoki hei kohi i tētahi tapeke nui, he iti ake ngā kaora e tahuna ana e te whakamātautau roa 2,000-mita i te rarangi whakangā mō ngā meneti 40.Ko te roanga o te wā i runga i te mīhini, neke atu i te wā tino kaha, te mea e neke ai te ngira karori i roto i te wiki.
He aha i hē ai te nama papatohu o tō mīhini
Kei te pai haere ngā papa hoe, engari he whakatau tata tonu ēnei, ā, he nui te whakatau tata.Ka eke te papatohu noa ki te 10-20 ōrau i runga ake i te tātai pākia o te tinana, nā te mea e whakaaro ana ia kei te pupuri koe i te kaha pumau mō te karaka katoa, kaua ki te whakamahana tere, ki te tatari rānei mō te manawa.
Kāore hoki te papatohu e mōhio ki tō tinana. E mōhio ana ia ki te nui o te mahi i mimitihia e te wira rere, he mea tūturu, he mea whai hua hoki, engari ko te huri i taua mahi miihini ki "ngā kaora i tahuna e tēnei tangata" me whai tāurunga taumaha-tinana kāore e hiahiatia ana e te tini o te tangata, me tono rānei e te mīhini mai i tētahi taunoa pumau. Whakauruhia tō taumaha tuturu, ā, ka tata haere te tau. Pekehia, ā, kei te whakaaro te mīhini mō tētahi tangata ke.
Kāore tēnei e kore ai e whai hua te papatohu.Nā te mea he rite tonu te mahi a te papatohu i ia wā, i ia wā, he mea tino pai hei aroturuki i te ahunga whakamua ahakoa kua nui rawa tōna tau tuturu.Whakamahia hei whakarite i te Tūrei ki te Tūrei whakamutunga, ā, whakamahia te tātai kotahi i te marama kia mau tonu ai te tirohanga ki te tauine tuturu.
Hau, Aukume, Wai rānei: Ka Hurihia e te Mīhini te Wera?
Koinei te pātai e tino pā mai ana ki ahau i ngā whakaaturanga hokohoko, ā, ka miharo te tangata ki te whakautu: i te putanga mana ōrite, kāore. He watt te watt, ahakoa he mea whakaputa ki te pā hau, ki te pēra aukume, ki te tāke wai rānei. Nā tā mātou ake whakamātautau wheketere i kī ko ngā tau: 24 ngā kaieke i hoe i te kawenga mahi 100-watt i runga i ngā mīhini hau, aukume, me te ātete-rua, ā, he iti iho i te 4 ōrau te rerekētanga o ngā kaora ia meneti puta noa i ngā mīhini e toru, i waenga i te 8.9 me te 9.3 kcal/min.
Nā te mea he mahi ngā ara tahu kaora, ehara i te momo ātete, ka pā noa te momo mīhini ki ngā kaora mā te hanga i te kaha o tāu e whiriwhiri ai ki te kukume.Ka karanga te kaihoe hau i ngā oma tere, hekaihoe aukumehe utu mō ngā wā roa pumau, me temīhini ātete-ruaka taea e te kaieke te whakawhiti i waenga i ngā whanonga e rua. Ko te rerekētanga karori e kitea ana e koe i roto i te mahi i ahu mai i te whanonga, ehara i te taputapu. Mena kei te hiahia koe ki tētahi anga i hangaia hei tango i ngā kaha katoa o te penehīni i ia rā, i ia rā, hekaihoe rangi arumonihe mea hanga mō tēnā tonu.
E rima ngā tohutohu mō te tatau karori tika ake
- Tāuruhia tō taumaha tuturu.He taumaha tinana pumau te nuinga o ngā papatohu me ngā taupānga. Whakahōuhia ina huri tō taumaha mā te rua kirokaramu.
- Ko te wā anake te mahi.Tīmatahia te karaka i muri i tō whakamahana tinana, ā, whakamutua i te wā okiokinga. Mā te whakaranu i ngā meneti whakamahana tinana ki te tapeke ka whakanuia te tatau.
- Arotakehia tō whakapau kaha me te pono.Whakamahia te whakamātautau kōrero: mā te mārama ka taea e koe te kōrero, mā te āhua ngāwari ka taea e koe te kōrero i roto i ngā rerenga poto, ā, mā te kaha ka kore koe e manawa. He nui rawa te whakanui a te nuinga o te tangata i tō rātou kaha.
- Kia rite tonu te tō.Mena he taumata ārai, he taumata ātete rānei tō kaihoe, waiho kia kotahi te wāhi i ia wā, i ia wā kia tika ai ō whakataurite.
- Tirohia anō ia marama.Whakahaerehia te tātai i runga i tētahi wāhanga whakaatu i ia marama, ka whakataurite ki tō papatohu. Mā te āputa koe e tohu te nui o te whakaiti i te nama o te mīhini i roto i tō hinengaro.
Te Tere Whiu, te Tōia, me te He aha i Huri ai te Tikanga i te Tau
Ka taea e ngā kaieke e rua te tuku i te roa me te taumaha kotahi, engari ka tahuna e rātou ngā kaora rerekē, nā te mea kotahi te taurangi e huna ana i te tātai: te nui o te mahi e tukuna ana e ia whiu. Mā te whiu maeneene, roa-katoa i te 22 whiu ia meneti ka nekehia te wira rere kia tawhiti atu i ia kume i te whiu poto, tere i te 28 whiu ia meneti, ahakoa he rite te pakeke o ngā mea e rua.Nā te mea he pai te mahi a ngā ara tahu karori, ka nui ake te mahi pono ka puta mai i te kaieke he maamaa tana tikanga, koia te take he papa te tauira, ā, he tuanui te papatohu.
He mea nui anō hoki ngā tautuhinga tō me te whakakā i konei, engari ehara i te mea e whakaarohia ana e te nuinga o te tangata. Kāore te tō nui e tahu aunoa i te nui ake o ngā kaora; engari ka taumaha ake ia whiu i te hopunga. Ko te tapeke ka whakawhirinaki tonu ki te nui o te mahi ka mahia e koe i roto i te wā, ko tēhea tikanga, ehara i te whakakā, te mea e whakahaere ana i te mutunga. Arotahi ki te reti, kaua ki te mata.
Kia pehea te roa ki te whakatutuki i te whāinga karori
Ki te hoe koe me te whai i tētahi whāinga karori motuhake i roto i te hinengaro, he pai ki te mōhio ki te wā e pau ana i mua. Kei te whakaatu te ripanga i raro nei i te roa e tika ana kia hoehia e te pakeke 70-kirokaramu kia eke ki ngā whāinga noa i runga i te kaha ngawari me te kaha.
| Whāinga Kaora | Waenga (7 MET) | Kaha (8.5 MET) |
|---|---|---|
| 300 karori | ~35 meneti | ~29 meneti |
| 500 karori | ~58 meneti | ~48 meneti |
| 1,000 karori | ~116 meneti | ~96 meneti |
Ko ngā wā e tika ana mō te pakeke 70 kg (154 lb) te taumaha, ā, me whakapau kaha tonu. Ka tere ake te ekenga o ngā kaieke taumaha ki ia whāinga; ko ngā kaieke māmā ake me roa ake te wā.
Mātakitaki ki te tikanga o te ripanga mō te ao tūturu: ehara te mahi tere i te mea he 500-calorie. He haora mahi kua whakapaua.Nā te mea he nui rawa te whakatau tata a te nuinga o te tangata ki te nui o ngā kaora e tahuna ana e te wā hoe, ko te whakatakoto i tētahi whāinga ia rā e iwa tekau meneti te roa o te hoe he huarahi tere ki te ngenge; he nui ake te uara o tētahi wā hoe 300-400 kaora pumau, e whā ngā wā e mahia ana i te wiki, i tētahi marathon 1,000-kaora i ētahi wā.
Ko te tino take:E 130-310 ngā kaora e tahuna ana e te hoe i roto i te 30 meneti, i runga i tō taumaha me te kaha o tō tō, ā, ko te huarahi pono rawa atu ki te mōhio ki tō tau ko te tātai MET, ehara i te papatohu. Whakauruhia tō taumaha tuturu, te wā mahi tūturu anake, tohua tō kaha me te pono, ā, kia mahara ko ngā rarangi roa, pumau, ka hinga i ngā rarangi poto, he uaua, mō te whakapau kaha katoa ia wiki.
Ngā Pātai Auau mō ngā Calories i Tahuna ki te Hoe
E hia ngā kaora ka tahuna e koe i a koe e hoe ana mō te 30 meneti?
E 70 kirokaramu te taumaha o te tangata pakeke e tahu ana i te 130 karori i roto i te 30 meneti o te hoe māmā, 257 karori i te kaha taurite, me te 312 karori i te kaha kaha, e ai ki te tauira paerewa o te pākia o te tinana. He nui ake te tahunga o te hunga taumaha, ā, he iti ake te tahunga o te hunga māmā, nō reira he mea nui te whakauru i tō taumaha tuturu mō te tau tika.
He pai ake te hoe waka i te oma hei tahu i ngā kaora?
I te kaha ōrite, he tata tonu te oma, engari he maha ngā wā ka neke whakamua ia meneti nā te mea he taumaha te pikaunga, ā, he nui ake te whakamahinga o te tinana ki te ātete i te kaha ā-papa. Ka ea te oma mā te iti o te pānga o ngā hononga me te whai wāhi o te tinana o runga, ka taea ai e te tini o te tangata te whakangungu roa ake, me te maha ake o ngā wā, ka kati te āputa ia wiki.
Me pēhea te tatau i ngā kaora i tahuna i runga i te mīhini hoe?
Whakareatia tō uara ōrite pākia (MET) ki te 3.5, kātahi ki te taumaha o tō tinana i roto i ngā kirokaramu, ka wehea ki te 200 kia whiwhi ai i ngā kaora ia meneti. Ko te hoehoe taurite he tata ki te 7 MET, ā, ko te hoehoe kaha he tata ki te 8.5 MET. Whakareatia te tatauranga ia meneti ki te roa o tō wā whakangungu hei whiwhi i te tapeke.
He aha i nui ake ai ngā kaora e whakaatuhia ana e taku mīhini hoe i taku mātaaratanga whakapakari tinana?
He rerekē ngā whakatau tata a ngā taputapu e rua. Ko te papatohu hoe ka whakaaro he kaha pumau mō te karaka katoa, ā, ka tatau i te mahi miihini me te tohu turanga, ko te mataaratanga ringaringa ia ka whakatau tata mai i te tere o te ngakau me ngā tauira nekehanga. He maha ngā wā ka oma te papatohu 10-20 ōrau ki runga ake i te tātai; mā te whakataurite ki te tātai kotahi i te marama ka noho pono koe.
He nui ake ngā kaora e tahuna ana e te hoe i te eke pahikara?
Ki te ōrite te kaha, he nui ake te paunga o te hoe i te pahikara tū, nā te mea ka mahi tahi ngā ringa, te tuara, me te puku me ngā waewae. He iti noa te rerekētanga i ngā tere ngāwari, ā, ka nui haere i te kaha kaha. Ko te mea nui ko te mīhini ka taea e koe te whakamahi tonu.
E hia ngā kaora e tahuna ana i te 2,000 mita o te hoe waka?
E 80-120 karori te pau i te whakamātautau uaua 2,000-mita mō te pakeke 70-kirokaramu te taumaha, nā te mea e 7-10 meneti noa iho te roa o te whakapau kaha. He iti ake ngā karori katoa e pau ana i ngā whakatā poto me te nanakia i ngā whakatā roa, ahakoa he uaua ake te ahua.
He nui ake ngā kaora e tahuna ana e te tangata taumaha ake i te hoe waka?
Āe. Nā te mea ka whakareatia te tātai karori ki te taumaha o te tinana, ka tahuna e te tangata 98-kirokaramu te 40 ōrau atu karori i te tangata 70-kirokaramu e hoe ana i te kaha me te roanga ōrite. He pono tēnei ahakoa he ōrite te kaha e puta.
Ngā Tohutoro me ngā Pūtake o Waho
1. Te Kāreti Hauora Hākinakina o Amerika— He Whakarāpopototanga o ngā Mahi Tinana me ngā Whārite Pūmua
2. Te Whakaputa Hauora o Harvard— Ngā Kaora i Tahuna i roto i te 30 Miniti
3. Whare Hauora o Mayo— Whakakorikori Tinana mō te Whakaiti Taumaha: Ngā Kaora i Tahuna i te 1 Hāora
4. Te Whakahaere Hauora o te Ao— Ngā Aratohu Whakakorikori Tinana mō ngā Pakeke
— Nā Alex Wang, Kaiwhakahaere Pakihi o te Ao, TAIKEE Sport i tuhi — Whakamanahia whakamutunga: 25 o Ākuhata, 2026 —
Wā tuku: 25 o Ākuhata-2026