Iṣẹ ṣiṣe irin-ajo yatọ ni pataki nipasẹ ọjọ-ori, ibalopọ, ipele amọdaju, ati ipo ilera. Awọn orisun-ẹri wọnyi
awọn aṣepari ṣe iranlọwọ fun ọ lati loye awọn metiriki irin-ajo rẹ ni ọrọ-ọrọ, ṣeto awọn ibi-afẹde ojulowo, ati orin ti o nilari
ilọsiwaju lori akoko.
Ọrọ pataki:Awọn aṣepari wọnyi ṣe aṣojuawọn sakani aṣoju fun ilera
agbalagba. Iyatọ ẹni kọọkan jẹ deede ati nireti. Lo awọn iṣedede wọnyi bi awọn itọsọna gbogbogbo, kii ṣe
kosemi awọn ibeere. Awọn olugbe ile-iwosan (arun inu ọkan ati ẹjẹ, COPD, arthritis, bbl) le ni oriṣiriṣi
awọn iwuwasi - kan si awọn olupese ilera fun awọn ibi-afẹde ti ara ẹni.
Iyara Gait
Gait Speed Standards
"Iyara Gait jẹ ami pataki kẹfa"(Studenski et al., JAMA 2011). Iyara irinse asọtẹlẹ
iku, ile-iwosan, idinku iṣẹ-ṣiṣe, ati ipo ilera gbogbogbo ni awọn agbalagba agbalagba. A ala ti>1.0 m/stọkasi ti o dara iṣẹ-ṣiṣe agbara.
Awọn Ilana Iyara Gait Ti Ọjọ-ori (Awọn agbalagba ti ilera)
Awọn ọkunrin - Itura Irinse Speed
Ibiti ọjọ ori
O lọra
Deede
Yara
Iyara pupọ
20-29 ọdun
<1.30 m/s
1.30-1.45 m / s
1.45-1.60 m / s
> 1.60 m/s
30-39 ọdun
<1.28 m/s
1.28-1.43 m / s
1.43-1.58 m / s
> 1.58 m/s
40-49 ọdun
<1.25 m/s
1.25-1.40 m / s
1.40-1.55 m / s
> 1.55 m/s
50-59 ọdun
<1.20 m/s
1.20-1.35 m / s
1.35-1.50 m / s
>1.50 m/s
60-69 ọdun
<1.15 m/s
1.15-1.30 m / s
1.30-1.45 m / s
> 1.45 m/s
70-79 ọdun
<1.05 m/s
1.05-1.20 m / s
1.20-1.35 m / s
> 1.35 m/s
80+ ọdun
<0.90 m/s
0.90-1.05 m / s
1.05-1.20 m / s
>1.20 m/s
Women - Itura Irinse Speed
Ibiti ọjọ ori
O lọra
Deede
Yara
Iyara pupọ
20-29 ọdun
<1.25 m/s
1.25-1.40 m / s
1.40-1.55 m / s
> 1.55 m/s
30-39 ọdun
<1.23 m/s
1.23-1.38 m / s
1.38-1.53 m / s
> 1.53 m/s
40-49 ọdun
<1.20 m/s
1.20-1.35 m / s
1.35-1.50 m / s
>1.50 m/s
50-59 ọdun
<1.15 m/s
1.15-1.30 m / s
1.30-1.45 m / s
> 1.45 m/s
60-69 ọdun
<1.10 m/s
1.10-1.25 m / s
1.25-1.40 m / s
> 1.40 m/s
70-79 ọdun
<0.95 m/s
0.95-1.10 m / s
1.10-1.25 m / s
> 1.25 m/s
80+ ọdun
<0.80 m/s
0.80-0.95 m / s
0.95-1.10 m / s
> 1.10 m/s
Isẹgun Pataki ti Gait Speed
Iyara Gait
Iyasọtọ
Awọn Itumọ Iṣẹ
<0.60 m/s
Ailagbara pupọ
Ti o da lori pupọ julọ ADLs; lilo kẹkẹ ẹlẹṣin nigbagbogbo nilo fun iṣipopada agbegbe
0.60-0.80 m / s
Niwọntunwọnsi bajẹ
Ambulator ile to lopin; nilo iranlọwọ fun awọn iṣẹ agbegbe
0.80-1.00 m / s
Irẹwẹba bajẹ
Lopin ambulator agbegbe; le sọdá opopona lailewu ṣugbọn pẹlu iṣoro
1.00-1.20 m / s
Ipele iṣẹ
Ominira ni agbegbe; le kọja opopona (1.22 m/s nilo fun awọn ọna ọna 3-4)
1.20-1.40 m / s
Agbara iṣẹ ṣiṣe ti o dara
Ni kikun ominira; aṣoju ni ilera agbalagba iyara agbalagba
> 1.40 m/s
O tayọ agbara
Ilera ti o lagbara; ewu iku kekere; aṣoju odo / arin-tó agbalagba iyara
Meta-Onínọmbà (Studenski et al., 2011):Kọọkan 0.1 m / s ilosoke ninu gait iyara ni nkan ṣe pẹlu12% idinku ninu eewu ikuninu awọn agbalagba ọjọ ori 65+. Iyara Gait>1.0 m/s sọtẹlẹ agbedemeji
iwalaaye ti ọdun 19-21; <0.6 m / s asọtẹlẹ 6-7 ọdun.
Cadence
Cadence tunbo
Cadence-Stratified Ọjọ-ori ni Iyara Yiyan Ara-ẹni
Awọn iye wọnyi jẹ aṣoju aṣoju aṣoju nigbati o ba nrin ni itunu, iyara ti ara ẹni ti a yan. Data lati
Tudor-Locke et al. (2019) CADENCE-Iwadi isọdọtun awọn agbalagba (N=156, awọn ọjọ-ori 21-85).
Ibiti ọjọ ori
Awọn ọkunrin (tumọ ± SD)
Awọn obinrin (tumọ ± SD)
Ni idapo
21-30 ọdun
102 ± 10 spm
105 ± 12 spm
103-104 spm
31-40 ọdun
100 ± 11 spm
103 ± 11 spm
101-102 spm
41-50 ọdun
98 ± 10 spm
101 ± 12 spm
99-100 spm
51-60 ọdun
96 ± 11 spm
99 ± 11 spm
97-98 spm
61-70 ọdun
93 ± 12 spm
96 ± 12 spm
94-95 spm
71-80 ọdun
89 ± 13 spm
92 ± 13 spm
90-91 spm
81+ ọdun
84 ± 14 spm
87 ± 14 spm
85-86 spm
Awọn Ibalẹ Cadence ti O Da Kikikikan (Gbogbo Ọjọ-ori)
Cadence
Awọn MET
Kikankikan
Ifamọ
Ni pato
100 spm
≥3.0
Iwontunwọnsi (ilẹ heuristic)
86.0%
89.6%
110 spm
~4.0
Irinse brisk
-
-
120 spm
~5.0
Brisk pupọ
-
-
130 spm
≥6.0
Alagbara (ilẹ heuristic)
81.3%
84.7%
Idogba Moore:METs = 0.0219 × cadence (spm) + 0.72 (R² = 0.87) Idogba yii ngbanilaaye idiyele ti inawo agbara taara lati inu cadence, ominira ti iyara tabi
gigun gigun.
Ọjọ-ori-Pato Iwontunwọnsi kikankikan Cadence Ala
Lakoko ti 100 spm n ṣiṣẹ bi heuristic gbogbogbo, iwọntunwọnsi iwọntunwọnsi iwọntunwọnsi yatọ die-die nipasẹ ọjọ-ori. Awọn wọnyi
jẹ awọn cadences ti o baamu si 3.0 METs (iwọn ilodiwọn iwọntunwọnsi) nipasẹ ọdun mẹwa.
Ibiti ọjọ ori
Awọn ọkunrin (METs 3)
Awọn obinrin (METs 3)
Iṣeduro Wulo
21-40 ọdun
102 spm
105 spm
≥100 spm
41-60 ọdun
98 spm
100 spm
≥95 spm
61-80 ọdun
~ 92 spm
~ 94 spm
≥90 spm
81+ ọdun
~ 87 spm
89 spm
≥85 spm
Oke-30
Peak-30 Cadence fojusi
Iwadi Iwadii (Del Pozo-Cruz et al., 2022):Onínọmbà ti 78.500 UK Biobank
olukopa ri wipeOke-30 cadence(apapọ cadence nigba ti o dara ju 30 iṣẹju itẹlera
fun ọjọ kan) ni ominira asọtẹlẹ iku ati eewu CVD. Metiriki yii ṣe pataki ju lapapọ awọn igbesẹ ojoojumọ lọ fun
ilera awọn iyọrisi.
Peak-30 Cadence Health Awọn ẹka
Oke-30 Cadence
Iyasọtọ
Ewu iku
CVD Ewu
Olugbe afojusun
<70 spm
O kere pupọ
Itọkasi (ewu ti o ga julọ)
Itọkasi
Awọn olugbe ile-iwosan, awọn idiwọn to lagbara
70-79 spm
Kekere
~ 15% ewu kekere
~ 12% dinku
Sedentary kọọkan ti o bere aṣayan iṣẹ-ṣiṣe
80-89 spm
Déde
~ 25% ewu kekere
~ 20% dinku
Ṣiṣẹ nigbagbogbo fun igbesi aye ojoojumọ
90-99 spm
O dara
~ 35% ewu kekere
~ 30% dinku
Idaraya deede, irin-ajo ti o ni idi
100-109 spm
Brisk
~ 40% ewu kekere
~ 35% dinku
Àfojúsùn fun awọn itọnisọna ilera (iṣẹju 150 fun ọsẹ kan)
≥110 spm
Brisk pupọ
~ 50% ewu kekere
~ 45% dinku
Awọn ẹni-kọọkan ti o ni idojukọ amọdaju, awọn elere idaraya
Peak-30 Awọn ibi-afẹde Ikẹkọ nipasẹ Ibi-afẹde
Ibi-afẹde
Oke-30 Àkọlé
Igbohunsafẹfẹ
Iye akoko
Kere ilera anfani
≥80 spm
5 ọjọ / ọsẹ
30 iṣẹju
Iwontunwonsi ilera anfani
≥90 spm
5 ọjọ / ọsẹ
30 iṣẹju
Ibamu itọnisọna
≥100 spm
5 ọjọ / ọsẹ
Iṣẹju 30 (iṣẹju 150 fun ọsẹ kan)
Idaran ilera anfani
≥110 spm
5 ọjọ / ọsẹ
30 iṣẹju
Anfani ilera to dara julọ
≥120 spm
5-7 ọjọ / ọsẹ
30-60 iṣẹju
Ohun elo to wulo:Dipo ki o fojusi nikan lori kika igbese (awọn igbesẹ 10,000 fun ọjọ kan),
ṣe pataki iyọrisi ibi-afẹde Peak-30 rẹ.Awọn iṣẹju 30 ni ≥100 spm = asọtẹlẹ ilera ti o lagbara sii
awọn abajadeju lapapọ ojoojumọ awọn igbesẹ ni kekere kikankikan.
Ijinna
Awọn ipilẹ Aṣeyọri Ijinna
Ijinna-Ipele Ẹyọkan (Irinrin ere idaraya)
Ijinna
Akoko (ni 1.3 m/s)
Ipele Aṣeyọri
2 km (1.2 mi)
~ 25 iṣẹju
Ibẹrẹ alakọbẹrẹ
5 km (3.1 mi)
~ 60 iṣẹju
Standard ìdárayá fi kun
10 km (6.2 mi)
~ 2 wakati
Aṣeyọri agbedemeji
Ere-ije idaji (21.1 km / 13.1 mi)
~ 4-5 wakati
To ti ni ilọsiwaju ìdárayá
Marathon (42.2 km/26.2 mi)
~ 8-10 wakati
Gbajumo ìdárayá
50 km (31 mi)
~ 10-12 wakati
Ultrawalking
Awọn iwọn Ijinna Ọsẹ
Iwọn didun ọsẹ
Iyasọtọ
Aṣoju Profaili
<10 km / ọsẹ
Iṣẹ ṣiṣe kekere
Sedentary, igbesi aye ojoojumọ nikan
10-20 km / ọsẹ
Iṣe iwọntunwọnsi
Arinkiri deede, ipade awọn itọnisọna to kere julọ
20-40 km / ọsẹ
Ti nṣiṣe lọwọ
Idojukọ amọdaju, aṣa irin-ajo ojoojumọ
40-70 km / ọsẹ
Nṣiṣẹ pupọ
Aṣenọju pataki, ikẹkọ fun awọn iṣẹlẹ
> 70 km / ọsẹ
Elere
Idije ije hiker tabi ultrawalker
Ojoojumọ Igbesẹ kika O tọ
Ojoojumọ Igbesẹ
Isunmọ. Ijinna
Iyasọtọ
Awọn ilolu ilera
<3,000
<2 km
Sedentary
Ewu iku ti o ga, ọpọlọpọ awọn aarun
3,000-5,000
2-3 km
Iṣiṣẹ kekere
Diẹ ninu awọn anfani ilera, ṣugbọn labẹ awọn itọnisọna
5,000-7,500
3-5 km
Niwọntunwọsi ṣiṣẹ
Pade awọn itọnisọna iṣẹ ṣiṣe to kere julọ
7,500-10,000
5-7 km
Ti nṣiṣe lọwọ
Ilera ti o dara, iku ti o dinku pupọ
10,000-12,500
7-9 km
Nṣiṣẹ pupọ
Awọn anfani ilera to dara julọ (~ 40-50% iku kekere)
>12,500
>9 km
Nṣiṣẹ pupọ gaan
Awọn anfani ti o pọju (awọn ipadabọ ti o dinku ju ~ 15,000)
Nuance pataki:Awọn atunyewo oniwa to ṣẹṣẹ fihan iyẹnigbese kika anfani Plateau ni ayika
8,000-10,000 igbesẹ / ọjọfun idinku iku. Sibẹsibẹ,awọn ọrọ kikankikan— 30
iṣẹju ni ≥100 spm (Peak-30) pese anfani ti o tobi ju awọn igbesẹ 10,000 lọra.
Isọpọ
Gait Symmetry Awọn Ilana
Atọka Symmetry Gait (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)
Awọn iye Itọkasi GSI (Awọn agbalagba ti ilera)
Iye owo ti GSI
Iyasọtọ
Itumọ
<2%
O tayọ symmetry
Deede ni ilera agbalagba, daradara mọnran
2-5%
Iṣatunṣe ti o dara
Iyatọ deede, ko si ibakcdun
5-10%
Ìwọ̀nba asymmetry
Le ṣe afihan aiṣedeede kekere, rirẹ, tabi iyatọ adayeba
10-20%
Dede asymmetry
Awọn iṣeduro akiyesi; ṣee ṣe ipalara, ailera, tabi biinu
>20%
Asymmetry ti o lagbara
Itọju ailera; Ẹkọ aisan ara ti o ṣeeṣe (ọpọlọ lẹhin-ọpọlọ, ipalara, aiṣedeede gigun ẹsẹ)
Awọn iyipada Ọjọ-ori ti o jọmọ ni Symmetry
Awọn ọdọ ti o ni ilera (ọdun 20-40) ni igbagbogbo ṣafihan GSI <3%. Awọn agbalagba agbalagba (65+) fihan diẹ ti o ga julọ
asymmetry (GSI 3-6%) nitori:
Agbara iṣan ti o dinku, paapaa ailera ọkan
Apapọ lile ati Àgì
Iwontunwonsi ati proprioception sile
Akojo kekere nosi tabi compensations
Ohun elo isẹgun:Abojuto GSI ṣe pataki paapaa ni:
Isọdọtun lẹhin ipalara:Tọpinpin ipadabọ si imudara bi imularada ti nlọsiwaju
Imularada ọpọlọ:Ṣe iwọn awọn ilọsiwaju ni gait hemiparetic
Ibamu Prosthetic/Orthotic:Mu titete ẹrọ pọ si fun imudara
Idanwo Irin-ajo Rockport ṣe iṣiro VO₂max lati akoko gigun-mile 1 (1.61 km) kan. Gigun ni yarayara bi o ti ṣee fun
1 maili, akoko igbasilẹ ati iwọn ọkan idaraya lẹhin-idaraya.
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 Awọn aṣepari nipasẹ Ọjọ-ori
Awọn ọkunrin - Amọdaju Awọn ipele
Ọjọ ori
Talaka
Òótọ́
O dara
O tayọ
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
Awọn Obirin - Awọn ipele Amọdaju
Ọjọ ori
Talaka
Òótọ́
O dara
O tayọ
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
Irinse-ije
Ije Irinse Performance Standards
Gbajumo Eya Irinse Times
Ijinna
Awọn ọkunrin (Igbasilẹ Agbaye)
Awọn Obirin (Igbasilẹ Agbaye)
Apapọ Iyara
20 km
1:16:36 (Toshikazu Yamanishi, JPN, Ọdun 2024)
1:24:38 (Yang Jiayu, CHN, Ọdun 2021)
4.35-3.94 m/s (15.7-14.2 km/h)
35 km
2:23:57 (Yohann Diniz, FRA, Ọdun 2017)
2:39:41 (Lyudmila Olyanovska, UKR, Ọdun 2012)
4.07-3.67 m/s (14.6-13.2 km/h)
50 km
3:32:33 (Yohann Diniz, FRA, Ọdun 2014)
3:59:15 (Yin Hang, CHN, Ọdun 2019)
3.91-3.48 m/s (14.1-12.5 km/h)
Awọn Ilana Irin-ajo Idije (Ti kii ṣe Gbajumo)
20 km ije Irinse
Ipele
Awọn ọkunrin
Awọn obinrin
Iyara (iṣẹju/km)
Gbajumo orilẹ-ede
<1:25:00
<1:35:00
<4:15-4:45
Idije agbegbe
1:25:00-1:40:00
1:35:00-1:50:00
4:15-5:30
Club Ipele
1:40:00-2:00:00
1:50:00-2:15:00
5:00-6:45
Idaraya
>2:00:00
>2:15:00
>6:00-6:45
Ije Irinse Technique tunbo
Metiriki
Gbajumo Eya Hiker
Ìdárayá Hiker
Cadence
180-220 spm
90-120 spm
Gigun gigun
1.0-1.3 m
0.6-0.9 m
Iyara
3.9-4.5 m/s (14-16 km/h)
1.2-1.5 m/s (4.3-5.4 km/h)
Inaro Oscillation
2-4 cm (kere)
4-7 cm
Hip Yiyi
15-20° (asọmọ)
5-8° (adayeba)
Ilẹ olubasọrọ Time
0.25-0.35 iṣẹju-aaya
0.6-0.8 iṣẹju-aaya
Iṣẹ ṣiṣe
Irinse ṣiṣe & Aje
Irin-ajo Aje:Ṣe iwọn iye agbara (atẹgun tabi awọn kalori) ti o jẹ lati ṣetọju a
iyara ti a fun. Iṣiṣẹ to dara julọ gba ọ laaye lati rin siwaju tabi yiyara pẹlu ipele rirẹ kanna.
Inaro Ratio tunbo
Metiriki ti iṣẹ ṣiṣe ẹrọ (Oscillation inaro / Gigun gigun).
Ipin (%)
Iyasọtọ
Itumọ
<3.0%
O tayọ
Iṣẹ ṣiṣe ti o ga pupọ, egbin inaro iwonba (ipele Gbajumo)
3.0-5.0%
O dara
Awọn isiseero ti o munadoko, aṣoju ti awọn alarinrin ikẹkọ
5.0-7.0%
Apapọ
Aje boṣewa; yara fun imọ ilọsiwaju
>7.0%
Talaka
Pataki "agbesoke" ni mọnran; iye owo ti iṣelọpọ agbara
Okunfa Imudara (EF) Awọn ipilẹ
Metiriki ti iṣẹ ṣiṣe ti ẹkọ iṣe-ara (Iyara / Iwọn ọkan × 1000).
Iye owo ti EF
Iyasọtọ
Ipele Amọdaju
>20
O tayọ
Gbajumo aerobic amọdaju ti ati ṣiṣe
16-20
O dara pupọ
Arinkiri amọdaju ti ipele giga
12-16
O dara
Ri to aerobic mimọ
8-12
Apapọ
Amọdaju ti ere idaraya deede
<8
Isalẹ Apapọ
Olubere tabi kekere aerobic agbara
Lakotan
Lilo Awọn Aṣepari Ni imunadoko
Awọn Ilana pataki:
Ọrọ Nkan:Ṣe afiwe ararẹ si ọjọ ori ti o yẹ / ibalopo / awọn ilana ipo ilera, kii ṣe
gbogbo awọn ajohunše.
Iyipada Olukuluku:10-20% iyatọ lati awọn ala-ilẹ jẹ deede. Awọn okunfa jiini,
itan ikẹkọ, ati biomechanics ṣẹda awọn sakani jakejado.
Ilọsiwaju Lori Pipe:Imudara awọn metiriki tirẹ lori akoko (fun apẹẹrẹ, jijẹ
iyara gait nipasẹ 0.1 m/s) ṣe pataki ju awọn ibi-afẹde lainidii ibaamu.
Awọn ifilelẹ ile-iwosan:Diẹ ninu awọn aṣepari ni pataki ile-iwosan to lagbara (iyara gait
> 1.0 m/s, Peak-30 ≥100 spm), nigba ti awọn miran jẹ apejuwe nikan.
Awọn Metiriki Ọpọ:Maṣe gbekele awọn iwọn ẹyọkan. Darapọ iyara gait, cadence,
Peak-30, isamisi, ati ijinna fun igbelewọn okeerẹ.
Awọn ibi-afẹde to daju:Ṣeto awọn ibi-afẹde SMART da lori ibiti o wa ni bayi:
Sedentary → Kekere lọwọ: +20-30 spm cadence, +0.2 m/s iyara
Bibliography- Awọn itọkasi iwadii fun gbogbo awọn ipilẹ
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Expertly Reviewed by
AnalyticsZone Team
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.
Awọn ipilẹ irin-ajo ti o da lori ẹri nipasẹ ọjọ-ori ati ibalopọ. Awọn iwuwasi iyara Gait, awọn ibi-afẹde cadence, awọn iṣedede Peak-30, awọn iye itọkasi GSI.
