๐Ÿƒ

Xisaabiyaha aagaga orodka

Xisaabi aagaga garaaca wadnaha ee orodka iyadoo lagu saleynayo da'da iyo garaaca wadnaha nasashada (qaacidada Karvonen)

รฅr
slag/min
๐Ÿ‡ฉ๐Ÿ‡ฐ Dhammaan xisaabintu waxay ku salaysan yihiin sharciyada, heerarka iyo lacagta Denmark (DKK). Xisaabiyahan waa la turjumay si loo fududeeyo isticmaalka laakiin wuxuu khuseeya Denmark oo keliya.

Xisaabi aagagaaga orodka

Xisaabiyahayaga aagaga orodka wuxuu helaa shanta aag ee garaaca wadnaha iyadoo lagu saleynayo da'daada iyo garaaca wadnaha nasashada isticmaalka qaacidada Karvonen.

Shanta aag ee garaaca wadnaha

Aagga 1 (50-60%) waa aagga soo kabashada. Aagga 2 (60-70%) waa aagga aerobic-ka ee tababarka aasaasiga. Aagga 3 (70-80%) wuxuu hagaajiyaa adkaysiga. Aagga 4 (80-90%) waa aagga anaerobic-ka ee tababarka kala fogaanta. Aagga 5 (90-100%) waa aagga ugu sarreeya.

Qaacidada Karvonen

Qaacidada Karvonen way ka sax badan tahay xisaabinta fudud maxaa yeelay waxay tixgelisaa garaaca wadnaha nasashada shakhsiga. Qaacidadu waa: Garaaca hadafka = Garaaca nasashada + (Garaaca max - Garaaca nasashada) ร— Boqolleyda adkeysiga.

Su'aalaha Inta Badan La Isweydiiyo

Waa maxay aagga garaaca wadnaha ee ugu wanaagsan gubashada dufanka?

Aagga 2 (60-70%) waa aagga gubashada dufanka ee qadiimiga ah. Si kastaba ha ahaatee, aagaga 3-4 waxaad gubtaa kaloori wadarta ah oo badan iyo dufan badan tirooyin saxda ah. Waxa ugu muhiimsan ee yaraanshaha miisaanka waa wadarta gubashada kalooriga.

Sideen si sax ah u cabbiraa garaaca wadnahayga nasashada?

Cabir garaaca wadnahaaga nasashada subaxdii, isla markaad toostid adiga weli jiifaya. Jiif 5 daqiiqo ugu yaraan. Dhig laba farood xiddigaha qoorta ama guluulka oo tiri garaacyada 60 ilbiriqsi. Ku celi 3-5 subax oo isticmaal celceliska.

Ma saxda ayaa qaacidada garaaca wadnaha ugu sarreeya?

Qaacidada 208 - 0.7 ร— da'da waxay bixisaa qiyaas leh leexitaan caadi ah oo qiyaastii 10 garaac/daq. Garaaca wadnahaaga ugu sarreeya ee dhabta ah wuxuu ka duwanaan karaa ilaa 10 garaac. Habka kaliya ee lagu ogaan karo garaacaaga saxda ah waa imtixaan.

Ilaha