Ayyukan tafiya ya bambanta sosai ta shekaru, jima'i, matakin dacewa, da matsayin lafiya. Wadannan tushen shaida
Ma'auni suna taimaka muku fahimtar ma'auni na tafiya a cikin mahallin, saita maƙasudai na gaske, da bin ma'ana
ci gaba akan lokaci.
Muhimmin Magana:Waɗannan ma'auni suna wakiltarna hali jeri don lafiya
manya. Bambancin mutum ɗaya al'ada ne kuma ana sa ran. Yi amfani da waɗannan ƙa'idodi azaman jagora na gaba ɗaya, ba
m bukatun. Yawan jama'a na asibiti (cututtukan zuciya, COPD, arthritis, da dai sauransu) na iya bambanta
ka'idoji - tuntuɓi ma'aikatan kiwon lafiya don keɓaɓɓun hari.
Gait Speed
Matsayin Gait Speed
"Gudun tafiya shine alamar mahimmanci na shida"(Studenski et al., JAMA 2011). Gudun tafiya yana annabta
mace-mace, asibiti, raguwar aiki, da yanayin kiwon lafiya gabaɗaya a cikin manya. A bakin kofa na> 1.0 m/syana nuna iya aiki mai kyau.
Dogara ga yawancin ADLs; Ana buƙatar amfani da keken guragu sau da yawa don motsin al'umma
0.60-0.80 m/s
Rashin matsakaici
Ƙarƙashin motar motar asibiti; yana buƙatar taimako don ayyukan al'umma
0.80-1.00 m/s
Mai rauni mai sauƙi
Ƙaƙƙarfan motar asibiti; zai iya tsallaka titi lafiya amma da wahala
1.00-1.20 m/s
Ƙofar aiki
Masu zaman kansu a cikin al'umma; na iya tsallaka titi (1.22m/s ana buƙata don titin 3-4)
1.20-1.40 m/s
Kyakkyawan iya aiki
Cikakken mai zaman kansa; na al'ada lafiya tsoho gudun manya
> 1.40 m/s
Kyakkyawan iyawa
Lafiya mai ƙarfi; ƙananan haɗarin mutuwa; gudun manya matasa/matsakaitan shekaru
Meta-Analysis (Studenski et al., 2011):Kowane 0.1 m / s karuwa a cikin gudun gait hade da12% raguwa a cikin haɗarin mutuwaa cikin manya masu shekaru 65+. Gudun Gait>1.0m/s yana annabta tsaka-tsaki
rayuwa na shekaru 19-21; <0.6 m/s yana annabta shekaru 6-7.
Cadence
Cadence Benchmarks
Cadence-Stratified Age a Wurin Zaɓar Kai
Waɗannan dabi'u suna wakiltar ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun balaguro yayin tafiya cikin jin daɗi, saurin zaɓen kai. Bayanai daga
Tudor-Locke et al. (2019) CADENCE-Nazarin daidaitawa na manya (N=156, shekaru 21-85).
Moore's Equation:METs = 0.0219 × cadence (spm) + 0.72 (R² = 0.87) Wannan ma'auni yana ba da damar ƙididdige yawan kashe kuzarin kai tsaye daga ƙaranci, mai zaman kansa na sauri ko
tsayin tafiya.
Yayin da 100 spm ke aiki a matsayin heuristic na gabaɗaya, mafi kyawun matsakaicin ƙarfin ƙarfi ya bambanta kaɗan ta shekaru. Wadannan
su ne cadences da suka dace da 3.0 METs (matsakaicin matsakaicin iyakar) ta shekaru goma.
Tsawon Shekaru
Maza (3 METs)
Mata (3 METs)
Shawarwari Mai Aiki
21-40 shekaru
~ 102 ku
~ 105 ku
≥100 spm
41-60 shekaru
~ 98 ku
~ 100 spm
≥95 spm
61-80 shekaru
~ 92 ku
~ 94 ku
≥90 spm
81+ shekaru
~ 87 ku
~ 89 ku
≥85 spm
Koli-30
Peak-30 Cadence Targets
Binciken Ci gaba (Del Pozo-Cruz et al., 2022):Binciken 78,500 UK Biobank
mahalarta sun gano cewaPeak - 30 digiri(matsakaicin adadin lokacin mafi kyawun mintuna 30 a jere
kowace rana) annabta mutuwa da kansa da haɗarin CVD. Wannan ma'aunin yana da mahimmanci fiye da jimlar matakan yau da kullun don
sakamakon lafiya.
Peak-30 Cadence Health Categories
Peak-30 Cadence
Rabewa
Hadarin Mutuwa
CVD Hadarin
Yawan Jama'a
<70 spm
Ƙananan sosai
Magana (mafi girman haɗari)
Magana
Yawan jama'a na asibiti, iyakacin iyaka
70-79 ku
Ƙananan
~ 15% ƙananan haɗari
~ 12% kasa
Masu zaman kansu suna fara aiki
80-89 ku
Matsakaici
~ 25% ƙananan haɗari
~ 20% kasa
Mai aiki akai-akai don rayuwar yau da kullun
90-99 ku
Yayi kyau
~ 35% ƙananan haɗari
~ 30% kasa
Motsa jiki na yau da kullun, tafiya mai ma'ana
100-109 spm
Brisk
~40% ƙananan haɗari
~ 35% kasa
Manufar jagororin kiwon lafiya (minti 150/wk)
≥110 spm
Gashi sosai
~ 50% ƙananan haɗari
~45% kasa
Mutanen da suka mayar da hankali kan motsa jiki, 'yan wasa
Kololuwa-30 Makasudin Horarwa ta Buri
Manufar
Peak-30 Target
Yawanci
Tsawon lokaci
Mafi ƙarancin fa'idar kiwon lafiya
≥80 spm
5 kwana/mako
Minti 30
Matsakaicin fa'idar lafiya
≥90 spm
5 kwana/mako
Minti 30
Yarda da jagora
≥100 spm
5 kwana/mako
Minti 30 (minti 150/wk)
Babban fa'idar lafiya
≥110 spm
5 kwana/mako
Minti 30
Mafi kyawun fa'idar kiwon lafiya
≥120 spm
5-7 kwanaki / mako
Minti 30-60
Aikace-aikace Na Aiki:Maimakon mayar da hankali kawai akan ƙididdigar mataki (matakai 10,000 / rana),
ba da fifiko ga cimma burin ku na Peak-30.Minti 30 a ≥100 spm = mafi ƙarfin tsinkayar lafiya
sakamakonfiye da jimlar matakan yau da kullun a ƙananan ƙarfi.
Nisa
Ma'auni na Nasarar Nisa
Nisan Zama Daya (Yakin Nishaɗi)
Nisa
Lokaci (a 1.3m/s)
Matsayin Nasara
2 km (1.2 mi)
~ Minti 25
Matsayin farko
5 km (3.1 mi)
~ Minti 60
Daidaitaccen yawo na nishaɗi
10 km (6.2 mi)
~2 hours
Nasarar tsaka-tsaki
Rabin marathon (kilomita 21.1/13.1 mi)
~ 4-5 hours
Na ci gaba na nishaɗi
Marathon (kilomita 42.2/26.2 mi)
~8-10 hours
Elite na nishaɗi
50 km (31 mi)
~ 10-12 hours
Ultrawalking
Adadin Nisa na mako-mako
Juzu'i na mako-mako
Rabewa
Bayanan Bayani na Musamman
<10km/mako
Ƙananan aiki
Zaune, rayuwar yau da kullun kawai
10-20 km / mako
Ayyukan matsakaici
Matafiya na yau da kullun, saduwa da mafi ƙarancin jagororin
20-40 km / mako
Mai aiki
Mayar da hankali mai dacewa, al'adar tafiya ta yau da kullun
40-70 km/week
Mai aiki sosai
Mai sha'awar sha'awa mai mahimmanci, horarwa don abubuwan da suka faru
>70km/mako
Dan wasa
Gasar tseren tsere ko ultrawalker
Ƙididdiga Mataki na Kullum
Matakan Kullum
Kimanin Nisa
Rabewa
Tasirin Lafiya
<3,000
<2 km
Wurin zama
Babban haɗarin mace-mace, cututtuka masu yawa
3,000-5,000
2-3 km
Ƙananan aiki
Wasu fa'idodin kiwon lafiya, amma ƙasa da jagororin
Matsakaicin fa'idodi (raguwar dawowa sama da ~ 15,000)
Muhimmancin Nuance:Binciken meta-nazarce na baya-bayan nan ya nuna hakanmataki kirga amfanin plateau kewaye
8,000-10,000 matakai/ranadon rage mace-mace. Duk da haka,tsanani al'amura-30
Mintuna a ≥100 spm (Peak-30) yana ba da fa'ida mafi girma fiye da matakan jinkirin 10,000.
Alamar alama
Ka'idojin Gait Symmetry
Ma'anar Gait Symmetry (GSI)
GSI (%) = |Right - Left| / [0.5 × (Right + Left)] × 100
Where Right/Left = step length, stance time, or swing time
Lower values = better symmetry (0% = perfect symmetry)
Ƙimar Magana ta GSI (Lafiya Lafiya)
Darajar GSI
Rabewa
Tafsiri
<2%
Kyakkyawan simmetry
Balaga mai lafiya na al'ada, ingantaccen tafiya
2-5%
Kyau mai kyau
Bambancin al'ada, babu damuwa
5-10%
Asymmetry mai laushi
Yana iya nuna ƙaramin rashin daidaituwa, gajiya, ko bambancin yanayi
10-20%
Matsakaicin asymmetry
Garanti hankali; yiwuwar rauni, rauni, ko ramuwa
>20%
Tsananin asymmetry
Damuwa na asibiti; yiwuwar Pathology (bayan bugun jini, rauni, bambance-bambancen tsayin hannu)
Canje-canje masu alaƙa da shekaru a cikin Simmetry
Matasa masu lafiya (shekaru 20-40) yawanci suna nuna GSI <3%. Tsofaffi (65+) suna nuna sama kaɗan
asymmetry (GSI 3-6%) saboda:
Rage ƙarfin tsoka, musamman rauni na gefe
Ƙunƙarar haɗin gwiwa da arthritis
Ma'auni da raguwar rashin daidaituwa
Ƙananan raunuka da aka tara ko ramuwa
Aikace-aikacen asibiti:Kula da GSI yana da mahimmanci musamman a:
Gyaran bayan rauni:Bibiyar komawa ga daidaitawa yayin da waraka ke ci gaba
Farfadowar bugun jini:Ƙididdiga haɓakawa a cikin gait na hemiparetic
Gyaran Prosthetic/Orthotic:Haɓaka daidaita na'urar don daidaitawa
Kula da horo:Gano haɓaka rashin daidaituwa kafin rauni
Ka'idojin Tsawon Tsawon Mataki
Yawan jama'a
Ma'anar GSI
Rage
Matasa masu lafiya (shekaru 20-40)
1.8 ± 0.9%
0.5-3.5%
Manya masu lafiya (shekaru 65+)
4.2 ± 2.1%
2.0-7.0%
'Yan wasa na nishaɗi
2.1 ± 1.2%
0.8-4.0%
Sake ginawa bayan-ACL (watanni 6)
8.5 ± 4.3%
4.0-15.0%
bugun jini na yau da kullun (masu yawo na al'umma)
18.2 ± 9.7%
8.0-35.0%
Fitsari
Rarraba-Tsakanin Fitsari
Gwajin Hiking na Rockport (Tafiya 1-Mile)
Gwajin Hiking na Rockport ya ƙididdige VO₂max daga ƙayyadaddun tafiyar mil 1 (kilomita 1.61). Yi tafiya da sauri kamar yadda zai yiwu don
mil 1, rikodin lokacin da bugun zuciya bayan motsa jiki.
VO₂max (ml/kg/min) = 132.853
- (0.0769 × Weight in lbs)
- (0.3877 × Age in years)
+ (6.315 × Sex) [1 = male, 0 = female]
- (3.2649 × Time in minutes)
- (0.1565 × Heart Rate bpm)
1-Mile Hike Time Alamomi ta hanyar Shekaru
Maza - Matakan Jiyya
Shekaru
Talakawa
Gaskiya
Yayi kyau
Madalla
20-29
>18:00
16:00-18:00
14:00-16:00
<14:00
30-39
>18:30
16:30-18:30
14:30-16:30
<14:30
40-49
>19:00
17:00-19:00
15:00-17:00
<15:00
50-59
>20:00
18:00-20:00
16:00-18:00
<16:00
60+
>21:00
19:00-21:00
17:00-19:00
<17:00
Mata - Matakan Jiyya
Shekaru
Talakawa
Gaskiya
Yayi kyau
Madalla
20-29
>19:00
17:00-19:00
15:00-17:00
<15:00
30-39
>19:30
17:30-19:30
15:30-17:30
<15:30
40-49
>20:00
18:00-20:00
16:00-18:00
<16:00
50-59
>21:00
19:00-21:00
17:00-19:00
<17:00
60+
>22:00
20:00-22:00
18:00-20:00
<18:00
Yakin tsere
Matsayin Ayyukan Hiking na tsere
Elite Race Hiking Times
Nisa
Maza (Labarin Duniya)
Mata (Bayanin Duniya)
Matsakaicin Gudu
20 km
1:16:36 (Toshikazu Yamanishi, JPN, 2024)
1:24:38 (Yang Jiayu, CHN, 2021)
4.35-3.94 m/s (15.7-14.2 km/h)
35 km
2:23:57 (Yohann Diniz, FRA, 2017)
2:39:41 (Lyudmila Olyanovska, UKR, 2012)
4.07-3.67 m/s (14.6-13.2 km/h)
50 km
3:32:33 (Yohann Diniz, FRA, 2014)
3:59:15 (Yin Hang, CHN, 2019)
3.91-3.48 m/s (14.1-12.5 km/h)
Matsayin Gasar Yakin tseren (Waɗanda ba Elite ba)
Tsawon kilomita 20 na tsere
Mataki
Maza
Mata
Taki (min/km)
Na Kasa Elite
<1:25:00
<1:35:00
<4:15-4:45
Gasar yanki
1:25:00-1:40:00
1:35:00-1:50:00
4:15-5:30
Matsayin kulob
1:40:00-2:00:00
1:50:00-2:15:00
5:00-6:45
Nishaɗi
>2:00:00
>2:15:00
>6:00-6:45
Ma'auni na Dabarun Hiking na tsere
Ma'auni
Elite Race Hiker
Hikimar Nishaɗi
Cadence
Saukewa: 180-220
Saukewa: 90-120
Tsawon Tafiya
1.0-1.3 m
0.6-0.9 m
Gudu
3.9-4.5m/s (14-16 km/h)
1.2-1.5 m/s (4.3-5.4 km/h)
Juyawa A tsaye
2-4 cm (ƙananan)
4-7 cm
Juyawa Hip
15-20° (yawanci)
5-8° (na halitta)
Lokacin Tuntuɓar ƙasa
0.25-0.35s
0.6-0.8s
inganci
Ingantaccen Tafiya & Tattalin Arziki
Tattalin Arzikin Yawo:Yana auna yawan kuzari (oxygen ko adadin kuzari) da kuke cinyewa don kula da a
da aka ba gudun. Kyakkyawan inganci yana ba ku damar yin tafiya gaba ko sauri tare da matakin gajiya iri ɗaya.
Ma'auni na Rabo Tsaye
Ma'auni na ingancin injina (Tsaye Oscillation / Tsawon Tsagewa).
This content has been written and reviewed by a sports data metrics expert to ensure technical accuracy and adherence to the latest sports science methodologies.
