Mafi yawan matakai a rana

Matakai Nawa Za Ka Iya Yi da Gaske a Rana?

A ƙalubalen matakai na YuMuuv, matsakaicin mai amfani ya rubuta kusan matakai 8,400 a rana a bayanan motsa jikinmu na 2022. Amma lokaci-lokaci wani kan rubuta matakai 40,000, 60,000 ko ma fiye da haka a rana. Shin hakan zai yiwu da gaske – ko kuskuren na'urar bin diddigi ne? Wannan labarin yana yin lissafin: daga yawan matakan tafiya da gudu a minti ɗaya zuwa atisayen ƙwararrun 'yan gudun fanfalaki da ranakun motsa jiki mai tsanani, ga abin da zai yiwu da gaske, da yawan matakan da kake buƙata don kyakkyawar lafiya.

Table of Contents

Amsa a Taƙaice

  • Mai amfani da YuMuuv na yau da kullum: kusan matakai 8,400 a rana (matsakaicin 2022).
  • Ƙwararren ɗan gudun fanfalaki a lokacin atisaye: kusan matakai 20,000–25,000 a rana a matsakaici.
  • Aikin da ke buƙatar yawan motsa jiki tare da doguwar tafiya: har zuwa kusan matakai 39,000 a rana mai yawan motsa jiki.
  • Matakai 80,000: suna yiwuwa ne kawai a ranakun motsa jiki mai tsanani, kamar tseren da ya fi fanfalaki tsawo – ba abin da za a iya ci gaba da yi kullum ba ne.
  • Mafi yawa a lissafi kawai: matakai 259,200 (gudu da matakai 180 a minti ɗaya na tsawon sa'o'i 24) – ba zai yiwu a zahiri ba.

Fahimtar Yawan Matakai a Minti Ɗaya

Yawan matakan da kake yi a minti ɗaya shi ne mabuɗin ƙiyasta jimillar matakan yau da kullum:

Shawara: wasu na'urori da manhajoji suna nuna yawan matakan gudu na ƙafa ɗaya kawai, don haka adadin 90 yana nufin matakai 180 a minti ɗaya. Duba saitunan na'urarka kafin ka kwatanta alkaluma.

Matakai Nawa Ƙwararren Ɗan Gudun Fanfalaki Yake Yi?

Eliud Kipchoge, mutum na farko da ya kammala gudun fanfalaki cikin ƙasa da sa'o'i biyu, ya yi gudun kusan mil 110–120 (kusan kilomita 180–190) a mako yayin shirin tseren Berlin Marathon na 2017. Ga ƙiyasi na matakansa:

  • A saurin atisaye daban-daban, mai gudu yana yin kusan matakai 600–750 a kowace kilomita.
  • Kilomita 185 × matakai 600–750 = kusan matakan gudu 111,000–139,000 a mako.
  • Wannan ya kai kusan matakai 16,000–20,000 a rana daga gudu kaɗai.
  • Idan aka ƙara kusan matakai 5,000 na motsin yau da kullum, jimillar za ta kai kusan matakai 21,000–25,000 a rana.

Abin mamaki shi ne: ɗaya daga cikin fitattun masu gudu a tarihi ma zai iya kasa zama na farko a jadawalin ƙalubalen matakai. Ƙwararrun 'yan wasa sun fi mayar da hankali kan ingantaccen atisaye da farfaɗowa, ba yawan matakai ba.

Matakan Mai Yawan Motsa Jiki da Ba Ɗan Wasa Ba

Yanzu ka yi tunanin wani mai aikin da ke buƙatar yawan motsa jiki – a harkar lafiya, shaguna ko hidimar baƙi – wanda kuma yake yawan tafiya bayan aiki:

  • Aiki mai yawan motsa jiki (sa'o'i 8): kusan matakai 15,000.
  • Tafiya (sa'o'i 4 da matakai 100 a minti ɗaya): matakai 24,000.
  • Jimilla: kusan matakai 39,000 a rana.

Hakan zai yiwu a rana mai yawan motsa jiki, amma yana da wuya a ci gaba da yin sa kullum: ba ya barin isasshen lokacin yin wasu abubuwa, kuma yana ƙara haɗarin gajiya da raunin da yawan amfani da gaɓoɓi ke jawowa.

Shin Matakai 80,000 a Rana Za Su Yiwu?

  • Tafiya da matakai 120 a minti ɗaya: kusan sa'o'i 11.
  • Gudu da matakai 180 a minti ɗaya: kusan sa'o'i 7.4.

Don haka ana iya kaiwa matakai 80,000 a wata rana ta musamman, kamar ranar tseren da ya fi fanfalaki tsawo ko tafiya mai matuƙar tsawo, amma ba a matsayin abin yi kullum ba. Yin hakan a kai a kai ba zai bar lokacin farfaɗowa ba, kuma zai kawo babban haɗarin rauni da gajiyar jiki da ta tunani.

Ma'anar Hakan ga Ƙalubalen Matakai

  • Adadi mai yawa na iya zama na gaske a ranaku na musamman – kamar tafiyar hawa dutse ko tsere.
  • Adadi mai matuƙar yawa a kai a kai yana buƙatar bincike cikin mutunci. Na'urorin bin diddigi da ake sawa a wuyan hannu kan ƙirga motsin hannu a matsayin matakai wani lokaci, ko su kasa ƙirga matakai idan hannayenka ba sa motsi.
  • Tsara don tabbatar da adalci: burin yin motsa jiki a kai a kai ko cimma manufa tare yana rage tasirin wasu 'yan ranakun da aka yi matakai masu matuƙar yawa. A YuMuuv, masu gudanarwa kuma za su iya saita iyakar yau da kullum ga kowane mai amfani (misali matakai 20,000), su kuma zaɓi ko za a yarda a shigar da bayanai da hannu – duba ƙirƙirar ƙalubale. Karanta yadda za a gina al'adar da babu mai yin maguɗi.

Matakai Nawa Kake Buƙata da Gaske?

Ƙari ba koyaushe yake nufin ya fi kyau ba. Wani nazarin haɗa sakamakon bincike na 2022 a The Lancet Public Health ya gano cewa raguwar haɗarin mutuwa da wuri ta daina ƙaruwa sosai bayan kusan matakai 6,000–8,000 a rana ga manya masu shekara 60 zuwa sama, da kuma 8,000–10,000 ga manya masu ƙananan shekaru. Wani bincike na 2023 a JACC ya gano amfanin lafiya har zuwa kusan matakai 8,800 a rana, inda ƙarin amfani bayan haka ya zama kaɗan. Kuma idan daga ƙaramin adadi kake farawa, kowace ƙarin tafiya tana da amfani – duba amfanin tafiya.

Taƙaitawa

Sai dai idan kana yin tseren da ya fi fanfalaki tsawo, iyakar da za a iya kaiwa da gaske a rana tana wajen matakai 30,000–40,000, kuma ko ƙwararrun 'yan gudun fanfalaki ma matsakaicinsu bai kai haka ba. Don lafiya, kusan matakai 7,000–10,000 a rana kyakkyawar manufa ce. Ya kamata ƙalubalen matakai su kasance masu nishaɗi da ƙarfafa gwiwa – ba gasar wuce gona da iri ba.

Kana neman dabaru? Duba dabaru 17 na ƙalubalen matakai ga kamfanoni ko gwada manhajar ƙalubalen matakai ta YuMuuv. Yi ajiyar nunin yadda take aiki don gudanar da ƙalubalen matakai mai adalci da nishaɗi ga ƙungiyarka.