Irinse Metrics Fọọmu & Awọn aidọgba
Awọn ipilẹ mathematiki ti awọn atupale irin-ajo – awọn idogba ti a fọwọsi ni imọ-jinlẹ fun kikankikan, agbara, ati iṣẹ ṣiṣe
Oju-iwe yii ṣafihan awọn agbekalẹ ti imọ-jinlẹ ti a fọwọsi ti a lo ninu awọn atupale irin-ajo. Gbogbo awọn idogba jẹ itọkasi pẹlu awọn itọkasi iwadii ati awọn sakani deede ti a fọwọsi.
1. Cadence to METs Iyipada
Moore et al. (2021) Idogba Ipilẹṣẹ ti Cadence
Cadence to METs
METs = 0.0219 × Cadence (igbesẹ / iṣẹju) + 0.72
Kini idi ti agbekalẹ yii ṣe pataki:Idogba yii jẹ23-35% diẹ sii deedeju awọn idogba orisun iyara ACSM ti aṣa fun irin-ajo. O ṣiṣẹ nitori cadence taara ṣe afihan igbohunsafẹfẹ gbigbe ati inawo agbara, lakoko ti iyara da lori gigun gigun gigun.
Awọn apẹẹrẹ:
Irin-ajo ni 100 spm:
METs = 0.0219 × 100 + 0.72 = 2.19 + 0.72 =2,91 METs
≈ 3 METs =Ibalẹ kikankikan dede ✓
Irin-ajo ni 110 spm:
METs = 0.0219 × 110 + 0.72 = 2.409 + 0.72 =3.13 METs
Ri to dede kikankikan
Irin-ajo ni 120 spm:
METs = 0.0219 × 120 + 0.72 = 2.628 + 0.72 =3,35 METs
Iwontunwonsi-kikankikan
Irin-ajo ni 130 spm:
METs = 0.0219 × 130 + 0.72 = 2.847 + 0.72 =3,57 METs
Ibalẹ agbara kikankikan(6 METs nipasẹ CADENCE-Agba wiwọn taara)
Akiyesi:Iwadi CADENCE-Awọn agbalagba ṣe iwọn taara pe 130 spm = 6 METs ni awọn ipo laabu iṣakoso. Idogba Moore jẹ apẹrẹ fun iwọn 80-130 spm ati pe o le ṣe aibikita ni awọn iwọn giga pupọ.
Data Ifọwọsi:
- Apeere:76 agbalagba ori 21-40
- Ọna:calorimetry aiṣe-taara (pawọn goolu)
- Iye R²:0.87 (ibaṣepọ to dara julọ)
- Itumọ aṣiṣe pipe:0,47 METs
- Iwọn to wulo:80-130 igbesẹ / min
2. ACSM VO₂ Equations fun Irinse
ACSM Awọn iṣiro Metabolic
Irinse ipele (0% ite)
VO₂ (mL/kg/min) = 0.1 × Iyara (m/min) + 3.5
Iyara ni awọn mita fun iṣẹju kan (isodipupo km/h nipasẹ 16.67 tabi mph nipasẹ 26.82)
Irin-ajo pẹlu Ipele (ilọra / kọ)
VO₂ = 0.1 (Iyara) + 1.8 (Iyara) (Ipele) + 3.5
Iwọn ti a fihan bi eleemewa (fun apẹẹrẹ, 5% = 0.05)
Awọn apẹẹrẹ:
Irinse 5 km/h (83.3 m/min) lori ilẹ ipele:
VO₂ = 0.1 × 83.3 + 3.5 = 8.33 + 3.5 =11,83 milimita / kg / min
Yipada si METs: 11.83 / 3.5 =3,38 METs
Irin-ajo 5 km / h lori 5% idasi:
VO₂ = 0.1 (83.3) + 1.8 (83.3) (0.05) + 3.5
= 8.33 + 7.497 + 3.5 = 19,33 milimita / kg / min
= 19.33 / 3.5 = 5,52 METs
Ilọsiwaju pọ si kikankikan nipasẹ ~ 64%!
Awọn iyipada iyara:
- km/h si m/min:isodipupo nipasẹ 16.67
- mph si m/min:isodipupo nipasẹ 26.82
- m/s si m/min:isodipupo nipasẹ 60
3. Lilo Lilo & Kalori Iná
Iṣiro Kalori deede
Awọn kalori fun iṣẹju kan
Cal/min = (METs × 3.5 × iwuwo ara kg) / 200
Lapapọ awọn kalori fun Ikoni
Lapapọ Awọn kalori = Cal/min × Iye akoko (iṣẹju)
Awọn apẹẹrẹ:
70 kg eniyan ti nrin 100 spm (3 METs) fun awọn iṣẹju 45:
Cal/min = (3 × 3.5 × 70) / 200 = 735/200 =3.675 cal / min
Lapapọ = 3.675 × 45 =165.4 awọn kalori
85 kg eniyan ti nrin 120 spm (5 METs) fun ọgbọn išẹju 30:
Cal/min = (5 × 3.5 × 85) / 200 = 1487.5/200 =7,44 cal / min
Lapapọ = 7.44 × 30 =223,2 awọn kalori
Kini idi ti agbekalẹ yii?
Idogba yii wa lati itumọ ti MET (Metabolic Equivalent of Task):
- 1 MET = 3.5 milimita O₂/kg/min (oṣuwọn ijẹ-isimi isinmi)
- 1 lita ti O₂ run ≈ 5 kcal sisun
- Iyipada: (METs × 3.5 × kg × 5) / 1000 = (METs × 3.5 × kg) / 200
Isun Kalori Apapọ (Idaraya Nikan)
Awọn kalori apapọ (laisi isinmi)
Net Cal/min = [(METs - 1) × 3.5 × Iwọn Ara] / 200
Iyokuro 1 MET lati yọkuro awọn kalori ti o fẹ sun lonakona ni isinmi
70 kg, 3 METs, 45 min – Awọn kalori apapọ:
Àwọ̀n = [(3 - 1) × 3.5 × 70] / 200 × 45 = 2.45 × 45 =110.3 awọn kalori apapọ
vs 165.4 lapapọ awọn kalori (awọn kalori 55 yoo ti sun ni isinmi)
4. Atọka Symmetry Gait (GSI)
Didiwọn Asymmetry Osi-Ọtun
Gait Symmetry Atọka
GSI (%) = |Ọtun - Osi| / [0.5 × (Ọtun + Osi)] × 100
Le ṣee lo si gigun gigun, akoko igbesẹ, tabi akoko olubasọrọ
Itumọ:
- <2-3%:Deede, mọnnnnkan alapọpo
- 3-5%:Ìwọ̀nba asymmetry
- 5-10%:Dede asymmetry, atẹle
- >10%:Isẹgun pataki, ṣe ayẹwo ni ọjọgbọn
Awọn apẹẹrẹ:
Awọn akoko igbesẹ: Ọtun = 520 ms, Osi = 480 ms
GSI = |520 - 480| / [0.5 × (520 + 480)] × 100
= 40 / [0.5 × 1000] × 100 = 40 / 500 × 100 = 8% asymmetry
Iṣeduro iwọntunwọnsi - ronu lati mu ẹgbẹ alailagbara lagbara
Awọn gigun gigun: Ọtun = 1.42 m, Osi = 1.38 m
GSI = | 1.42 - 1.38| / [0.5 × (1.42 + 1.38)] × 100
= 0.04 / 1.4 × 100 = 2,86% asymmetry
Deede, ni ilera ibiti ✓
Akiyesi isẹgun:Apple HealthKit's Hiking Asymmetry nlo iṣiro diẹ ti o yatọ (iyatọ ipin ti o rọrun laarin awọn akoko igbesẹ) ṣugbọn awọn iloro itumọ jẹ iru.
5. Iwọn Ririn (Metiriki Ohun-ini Ti Awọn Itupalẹ Hike)
Irinse Idiyele
Dimegilio Ririn
WALK Dimegilio = Akoko (aaya) + Igbesẹ fun 100 mita
Isalẹ Dimegilio = dara ṣiṣe
Bi O Ṣe Nṣiṣẹ:
WALK Score daapọ akoko ati kika igbesẹ lati ṣe iwọn iṣẹ ṣiṣe irin-ajo. Arinkiri ti o bo 100m ni iṣẹju-aaya 75 pẹlu awọn igbesẹ 140 ni Iwọn WALK kan ti 215. Imudara boya iyara OR ṣiṣe ṣiṣe igbesẹ dinku Dimegilio.
Awọn apẹẹrẹ:
100m ni iṣẹju-aaya 80, awọn igbesẹ 120:
Dimegilio RIN = 80 + 120 =200
100m ni iṣẹju-aaya 70, awọn igbesẹ 110:
Dimegilio RIN = 70 + 110 =180
Iṣiṣẹ ti o dara julọ nipasẹ ilọsiwaju iyara + igbiyanju
100m ni iṣẹju-aaya 60, awọn igbesẹ 130 (irin-ajo ere-ije):
Dimegilio RIN = 60 + 130 =190
Awọn igbesẹ ti o yara ṣugbọn kukuru
Awọn sakani Aṣoju:
- >250:O lọra / aisekokari mọnran, ṣee ṣe arinbo oran
- 200-250:Àjọsọpọ hiker, apapọ ṣiṣe
- 170-200:Irin-ajo amọdaju, ṣiṣe to dara
- 150-170:Onitẹsiwaju ti o ni ilọsiwaju, ṣiṣe ti o dara julọ
- <150:Gbajumo / ije irinse ipele
Ikẹkọ pẹlu Iwọn WALK:Tọpinpin Dimegilio rẹ lori ọna 100m kanna ni osẹ-ọsẹ. Awọn ilọsiwaju ṣe afihan isọdọkan neuromuscular imudara, agbara, ati eto-ọrọ irin-ajo.
6. Ipilẹ Gait Metiriki
Awọn iṣiro pataki
Iyara Irinse
Iyara (m/s) = Ijinna (m) / Akoko (awọn)
Cadence lati Total Igbesẹ
Cadence (spm) = Apapọ Igbesẹ / Aago (iṣẹju)
Gigun gigun
Gigun gigun (m) = Ijinna (m) / (Igbese / 2)
Pin awọn igbesẹ nipasẹ 2 nitori igbesẹ kan = igbesẹ meji
Igbesẹ Gigun
Igbesẹ Ipari (m) = Ijinna (m) / Awọn igbesẹ
Iyara lati Cadence & Gigun gigun
Iyara = Gigun gigun × (Cadence / 2) / 60
Tabi: Iyara (m/s) = Igbesẹ Gigun × Cadence / 60
Apeere Ṣiṣan Iṣẹ:
Gigun 1000m ni iṣẹju 12 pẹlu awọn igbesẹ 1320:
Iyara:1000m / 720s =1.39 m/s
Cadence:1320 igbesẹ / 12 min =110 spm
Gigun gigun:1000m / (1320/2) = 1000 / 660 =1.52 m
Gigun Igbesẹ:1000m / 1320 =0.76 m
7. Okan Rate Zone Awọn iṣiro
Ibile HR Zone Ọna
Iṣiro Oṣuwọn Ọkàn ti o pọju
Max HR = 220 - ori
Rọrun ṣugbọn ± 10-15 bpm iyatọ kọọkan
Omiiran: Fọọmu Tanaka (diẹ sii)
O pọju HR = 208 - (0.7 × Ọjọ ori)
Iṣiro Ibiti Agbegbe
Agbegbe = O pọju HR × (Isalẹ%, Oke%)
Apeere: omo ogoji odun
Ibile:Max HR = 220 - 40 =180 bpm
Tanaka:O pọju HR = 208 - (0.7 × 40) = 208 - 28 =180 bpm
Agbegbe 2 (60-70%):180 × 0.60 = 108 bpm si 180 × 0.70 = 126 bpm
Akiyesi:Lakoko ti awọn agbegbe HR wulo,Awọn agbegbe ti o da lori cadence jẹ deede diẹ sii ati ilowo fun irin-ajo(wo Itọsọna Awọn agbegbe Irin-ajo).
8. Iye owo ti Transport & Irinse Aje
Agbara iye owo ti Irinse
Iye owo gbigbe (C)
C = Lilo Agbara / (Ibi Ara × Ijinna)
Awọn iwọn: J/kg/m tabi mL O₂/kg/m
Ìtẹ́ Àpẹrẹ U-Eto-ọrọ irin-ajo tẹle ọna ti o ni apẹrẹ U. Iyara ti o dara julọ wa (ni deede 1.2-1.4 m/s tabi 4.3-5.0 km/h) nibiti iye owo gbigbe ti dinku. Irin-ajo lọra TABI yiyara ju eyi pọ si idiyele agbara fun irin-ajo ijinna kan.
Awọn Okunfa ti o ni ipa lori iye owo gbigbe:
- Iyara:Ibasepo U-sókè (ti o dara julọ ni ayika 1.3 m/s)
- Ilọsiwaju:Uphill significantly mu iye owo; ibosile posi eccentric iye owo
- Iwọn ti ara:Awọn ẹni-kọọkan ti o wuwo ni idi ti o ga julọ ṣugbọn idiyele ibatan ti o jọra
- Awọn mekaniki gigun:Gigun gigun to dara julọ dinku iye owo
- Ilẹ̀:Uneven roboto mu iye owo vs dan pavement
Owo Titunse ite
Iye owo = 1 + (Ipele × 10)
Isunmọ ti o ni inira: + 10% idiyele fun 1% ite
Apeere:
Irin-ajo ni ida 5%:
Iye owo iye owo = 1 + (0.05 × 10) =1.5×
50% ilosoke ninu iye owo agbara akawe si ilẹ ipele
9. Fifuye Ikẹkọ & Iwọn Wahala
Iwọn Wahala Irinse (WSS)
Agbegbe-orisun WSS
WSS = Σ (Awọn iṣẹju ni Ipin Agbegbe × agbegbe)
Agbegbe 1: ×1.0 | Agbegbe 2: ×2.0 | Agbegbe 3: ×3.0 | Agbegbe 4: ×4.0 | Agbegbe 5: ×5.0
Apeere: Irinse iṣẹju 60
10 min Agbegbe 1 × 1 = 10 ojuami
40 min Agbegbe 2 × 2 = 80 ojuami
10 min Agbegbe 3 × 3 = 30 ojuami
Lapapọ WSS = 120
Osẹ Ikẹkọ Fifuye
Osẹ fifuye
Ikojọpọ Ọsẹ = Σ WSS Ojoojumọ (ọjọ meje)
Onitẹsiwaju apọju
Ọsẹ to nbọ = Ọsẹ ti o wa lọwọlọwọ × 1.05-1.10
Mu iwọn 5-10% pọ si ni ọsẹ kan
Ọsẹ imularada
Ọsẹ Ìgbàpadà = Lọwọlọwọ × 0.50-0.70
Ni gbogbo ọsẹ 3-4, dinku si 50-70%
Awọn ẹru Ọsẹ Aṣoju:
- Arinkiri ilera alakọbẹrẹ:200-400 WSS / ọsẹ
- Arinrin adaṣe deede:400-700 WSS / ọsẹ
- Arinkiri amọdaju to ṣe pataki:700-1000 WSS / ọsẹ
- Arìnrìn àjò tí ó lè díje:1000-1500+ WSS / ọsẹ
10. Awọn idogba asọtẹlẹ
6-Minute Hike igbeyewo (6MWT) Ijinna Asọtẹlẹ
Ijinna 6MWT ti asọtẹlẹ (Enright & Sherrill)
Awọn ọkunrin:(7.57 × Giga cm) - (5.02 × Ọjọ ori) - (1.76 × iwuwo kg) - 309
Awọn obinrin:(2.11 × Giga cm) - (5.78 × Ọjọ ori) - (2.29 × iwuwo kg) + 667
Ṣe asọtẹlẹ ijinna ni awọn mita fun awọn agbalagba ti o ni ilera
Apeere: Okunrin 40 odun, 175 cm, 75 kg
6MWT = (7.57 × 175) - (5.02 × 40) - (1.76 × 75) - 309
= 1324.75 - 200.8 - 132 - 309 = 682.95 mita
Agbara iṣẹ ṣiṣe to dara fun ọjọ ori
Lilo isẹgun:6MWT ni a lo lati ṣe ayẹwo agbara idaraya iṣẹ ni awọn alaisan inu ọkan ati ẹjẹ, iṣaju iṣaju / lẹhin-abẹ-abẹ, ati amọdaju gbogbogbo ni awọn agbalagba agbalagba.
11. Unit Awọn iyipada
Awọn iyipada Metiriki Irin-ajo ti o wọpọ
| Lati | Si | Fọọmu |
|---|---|---|
| km/h | m/s | km/h ÷ 3.6 |
| mph | m/s | mph × 0.447 |
| m/s | km/h | m/s × 3.6 |
| m/s | mph | m/s × 2.237 |
| km/h | m/min | km/h 16.67 |
| mph | m/min | mph × 26.82 |
| Awọn MET | ml/kg/min | METs × 3.5 |
| ml/kg/min | Awọn MET | VO₂ ÷ 3.5 |
Itọkasi iyara:
- 1.0 m/s =3.6 km/h = 2.24 mph (iyara irinse agbalagba ti ilera deede)
- 1.4 m/s =5.0 km/h = 3.1 mph (irin-ajo brisk)
- 1 MET =3.5 milimita O₂/kg/min (iṣelọpọ-isinmi)
- 3 METs =10.5 milimita O₂/kg/min (iwọn ilodiwọn agbara)
- 6 METs =21 milimita O₂/kg/min (ipekun kikankikan to lagbara)
Awọn orisun ti o jọmọ
Awọn agbekalẹ Awọn Metiriki Irin-ajo - Bawo ni WSS, Gait &
Awọn agbekalẹ mathematiki lẹhin awọn atupale irin-ajo. Kọ ẹkọ bii WSS, awọn metiriki ipasẹ, iwọn, ati awọn ikun ṣiṣe ti ṣe iṣiro. Imọ-orisun ilana.
- 2026-03-11
- irinse fomula · WSS agbekalẹ · mọnran metiriki · irinse Imọ fomula · iṣiro gigun
- Iwe akosile