Ƙididdigan Auna Tafiya & Lissafi
Tushen lissafin kimiyya na nazarin tafiya – ƙididdigan ingantattun na nazari don ƙarfi, kuzari, da aiki
Wannan shafi yana gabatar da ƙididdigan ingantattun na kimiyya da ake amfani da su wajen nazarin tafiya. Dukkan lissafin suna da nassoshi na bincike da ingantattun kewayon daidaito.
1. Jujjuyar Cadence zuwa METs
Lissafin Moore et al. (2021) na Cadence-Based Metabolic
Cadence zuwa METs
METs = 0.0219 × Cadence (matakai/minti) + 0.72
Me yasa wannan lissafi yana da muhimmanci: Wannan lissafi yana da daidaito mafi kyau 23-35% fiye da lissafin ACSM na gargajiya wanda ya dogara da gudu don tafiya. Yana aiki domin cadence yana nuna kai tsaye mitar motsi da kashe kuzari, yayin da gudu ya dogara da tsayin taki mai canzawa.
Misalai:
Tafiya a 100 spm:
METs = 0.0219 × 100 + 0.72 = 2.19 + 0.72 = 2.91 METs
≈ 3 METs = Matsakaicin ƙarfi ✓
Tafiya a 110 spm:
METs = 0.0219 × 110 + 0.72 = 2.409 + 0.72 = 3.13 METs
Matsakaicin ƙarfi mai ƙarfi
Tafiya a 120 spm:
METs = 0.0219 × 120 + 0.72 = 2.628 + 0.72 = 3.35 METs
Matsakaici-zuwa-ƙaƙƙarfan ƙarfi
Tafiya a 130 spm:
METs = 0.0219 × 130 + 0.72 = 2.847 + 0.72 = 3.57 METs
Matsayin ƙarfi mai ƙarfi (6 METs ta hanyar aunawa kai tsaye ta CADENCE-Adults)
Lura: Binciken CADENCE-Adults ya auna kai tsaye cewa 130 spm = 6 METs a cikin yanayin dakin gwaji. Lissafin Moore an tsara shi don kewayon 80-130 spm kuma yana iya ƙasƙantar da ƙima a cadences masu girma sosai.
Bayanan Ingantawa:
- Samfur: Manya 76 masu shekaru 21-40
- Hanya: Calorimetry kai tsaye (mizanin zinariya)
- Darajar R²: 0.87 (ingantaccen haɗin kai)
- Matsakaicin kuskuren cikakke: 0.47 METs
- Kewayon da ya dace: 80-130 matakai/minti
2. Lissafin ACSM VO₂ don Tafiya
Ƙididdigar Metabolic na ACSM
Tafiya Matakin (0% hawan)
VO₂ (mL/kg/min) = 0.1 × Gudu (m/min) + 3.5
Gudu a cikin mita a minti (ninka km/h da 16.67 ko mph da 26.82)
Tafiya tare da Hawan (hawan/saukowa)
VO₂ = 0.1(Gudu) + 1.8(Gudu)(Hawan) + 3.5
Hawan da aka bayyana a matsayin ƙididdiga (misali, 5% = 0.05)
Misalai:
Tafiya 5 km/h (83.3 m/min) akan ƙasa madaidaiciya:
VO₂ = 0.1 × 83.3 + 3.5 = 8.33 + 3.5 = 11.83 mL/kg/min
Juya zuwa METs: 11.83 / 3.5 = 3.38 METs
Tafiya 5 km/h akan hawan 5%:
VO₂ = 0.1(83.3) + 1.8(83.3)(0.05) + 3.5
= 8.33 + 7.497 + 3.5 = 19.33 mL/kg/min
= 19.33 / 3.5 = 5.52 METs
Hawan yana ƙara ƙarfi da ~64%!
Jujjuyar Gudu:
- km/h zuwa m/min: ninka da 16.67
- mph zuwa m/min: ninka da 26.82
- m/s zuwa m/min: ninka da 60
3. Kashe Kuzari & Ƙone Calorie
Ingantaccen Ƙididdiga na Calorie
Calorie a Minti
Cal/min = (METs × 3.5 × Nauyin Jiki kg) / 200
Jimlar Calories don Zaman
Jimlar Calories = Cal/min × Tsawon Lokaci (mintuna)
Misalai:
Mutum mai kg 70 yana tafiya 100 spm (3 METs) na mintuna 45:
Cal/min = (3 × 3.5 × 70) / 200 = 735 / 200 = 3.675 cal/min
Jimla = 3.675 × 45 = 165.4 calories
Mutum mai kg 85 yana tafiya 120 spm (5 METs) na mintuna 30:
Cal/min = (5 × 3.5 × 85) / 200 = 1487.5 / 200 = 7.44 cal/min
Jimla = 7.44 × 30 = 223.2 calories
Me yasa Wannan Lissafi?
Wannan lissafi ya fito ne daga ma'anar MET (Metabolic Equivalent of Task):
- 1 MET = 3.5 mL O₂/kg/min (ƙimar metabolism na hutawa)
- 1 lita na O₂ da aka sha ≈ 5 kcal da aka ƙone
- Juyawa: (METs × 3.5 × kg × 5) / 1000 = (METs × 3.5 × kg) / 200
Ƙone Calorie Mai Tsabta (Motsa Jiki Kawai)
Calories Mai Tsabta (ba tare da hutawa ba)
Net Cal/min = [(METs - 1) × 3.5 × Nauyin Jiki] / 200
Cire 1 MET don cire calories da za ku ƙone ko da yaya lokacin hutawa
70 kg, 3 METs, 45 min – Calories mai tsabta:
Net = [(3 - 1) × 3.5 × 70] / 200 × 45 = 2.45 × 45 = 110.3 net calories
vs 165.4 jimlar calories (55 calories da za a ƙone a lokacin hutawa)
4. Gait Symmetry Index (GSI)
Ƙididdigar Rashin Daidaituwa Hagu-Dama
Gait Symmetry Index
GSI (%) = |Dama - Hagu| / [0.5 × (Dama + Hagu)] × 100
Ana iya amfani da shi ga tsayin taki, lokacin taki, ko lokacin tuntuɓa
Fassarar:
- <2-3%: Al'ada, tafiya mai daidaito
- 3-5%: Ƙaramin rashin daidaituwa
- 5-10%: Matsakaicin rashin daidaituwa, sa ido
- >10%: Mai mahimmanci a asibiti, tantance da ƙwarewa
Misalai:
Lokutan taki: Dama = 520 ms, Hagu = 480 ms
GSI = |520 - 480| / [0.5 × (520 + 480)] × 100
= 40 / [0.5 × 1000] × 100 = 40 / 500 × 100 = 8% rashin daidaituwa
Matsakaicin rashin daidaituwa – yi la'akari da ƙarfafa ɓangaren rauni
Tsayin taki: Dama = 1.42 m, Hagu = 1.38 m
GSI = |1.42 - 1.38| / [0.5 × (1.42 + 1.38)] × 100
= 0.04 / 1.4 × 100 = 2.86% rashin daidaituwa
Al'ada, kewayon lafiya ✓
Bayanin Asibiti: Walking Asymmetry na Apple HealthKit yana amfani da ƙididdiga ɗan bambanta (sauƙi bambancin kaso tsakanin lokutan taki) amma ƙofofin fassarar suna kama da juna.
5. WALK Score (Auna Mai Mallakar Walk Analytics)
Walking Efficiency Score
WALK Score
WALK Score = Lokaci (daƙiƙa) + Matakai a 100 mita
Ƙaramin maki = ingancin mafi kyau (kamar SWOLF don iyo)
Yadda Yake Aiki:
WALK Score yana haɗa lokaci da ƙidayar taki don ƙididdige ingancin tafiya. Mai tafiya wanda ya rufe 100m a cikin daƙiƙa 75 tare da taki 140 yana da WALK Score na 215. Inganta ko gudu KO ingancin taki yana rage maki.
Misalai:
100m a cikin daƙiƙa 80, taki 120:
WALK Score = 80 + 120 = 200
100m a cikin daƙiƙa 70, taki 110:
WALK Score = 70 + 110 = 180
Inganci mafi kyau ta hanyar ingantattun gudu + taki
100m a cikin daƙiƙa 60, taki 130 (tafiyar tsere):
WALK Score = 60 + 130 = 190
Sauri amma taki gajere
Kewayon Yau da kullun:
- >250: Tafiya mai sauƙi/maras inganci, yuwuwar matsalolin motsi
- 200-250: Mai tafiya na yau da kullun, matsakaicin inganci
- 170-200: Mai tafiya don kuzari, inganci mai kyau
- 150-170: Mai tafiya na ci gaba, inganci mai kyau sosai
- <150: Matakin tafiyar tsere na ƙwararru
Horarwa tare da WALK Score: Bi diddigin maki akan hanya ɗaya 100m kowane mako. Ci gaban yana nuna haɓakar haɗin kai na neuromuscular, ƙarfi, da tattalin arzikin tafiya.
6. Asalin Auna Gait
Ƙididdigar Asali
Gudun Tafiya
Gudu (m/s) = Nisa (m) / Lokaci (s)
Cadence daga Jimlar Matakai
Cadence (spm) = Jimlar Matakai / Lokaci (mintuna)
Tsayin Taki
Tsayin Taki (m) = Nisa (m) / (Matakai / 2)
Raba matakai da 2 domin taki ɗaya = matakai biyu
Tsayin Mataki
Tsayin Mataki (m) = Nisa (m) / Matakai
Gudu daga Cadence & Tsayin Taki
Gudu = Tsayin Taki × (Cadence / 2) / 60
Ko: Gudu (m/s) = Tsayin Mataki × Cadence / 60
Misalin Aiki:
Tafiya 1000m a cikin mintuna 12 tare da matakai 1320:
Gudu: 1000m / 720s = 1.39 m/s
Cadence: 1320 matakai / 12 min = 110 spm
Tsayin Taki: 1000m / (1320/2) = 1000 / 660 = 1.52 m
Tsayin Mataki: 1000m / 1320 = 0.76 m
7. Ƙididdigar Yankin Bugun Zuciya
Hanyar Yankin HR ta Gargajiya
Ƙimar Mafi Girma ta Bugun Zuciya
Max HR = 220 - Shekaru
Sauki amma ±10-15 bpm bambancin mutum ɗaya
Madadin: Lissafin Tanaka (mafi daidai)
Max HR = 208 - (0.7 × Shekaru)
Ƙididdigar Kewayon Yanki
Yanki = Max HR × (Ƙasa%, Sama%)
Misali: Mai shekara 40
Gargajiya: Max HR = 220 - 40 = 180 bpm
Tanaka: Max HR = 208 - (0.7 × 40) = 208 - 28 = 180 bpm
Yanki 2 (60-70%): 180 × 0.60 = 108 bpm zuwa 180 × 0.70 = 126 bpm
Lura: Yayin da yankuna na HR suna da amfani, yankuna masu dogara da cadence sun fi daidai kuma masu amfani don tafiya (duba jagorar Walking Zones).
8. Farashin Sufuri & Tattalin Arzikin Tafiya
Farashin Kuzari na Tafiya
Farashin Sufuri (C)
C = Kuzari da aka Kashe / (Nauyin Jiki × Nisa)
Raka'a: J/kg/m ko mL O₂/kg/m
Lankwasa Mai Siffar U: Tattalin arzikin tafiya yana bin lankwasa mai siffar U. Akwai mafi kyawun gudu (yawanci 1.2-1.4 m/s ko 4.3-5.0 km/h) inda farashin sufuri ya ragu. Tafiya a hankali KO sauri fiye da wannan yana ƙara farashin kuzari ga nisan da aka yi.
Abubuwan da Suka Shafi Farashin Sufuri:
- Gudu: Dangantakar mai siffar U (mafi kyau kusan 1.3 m/s)
- Hawan: Sama yana ƙara farashi sosai; ƙasa yana ƙara farashin eccentric
- Nauyin jiki: Mutane masu nauyi suna da babban farashi amma kama da farashi mai alaƙa
- Tsarin taki: Tsayin taki mai kyau yana rage farashi
- Yanayin ƙasa: Saman marasa daidaituwa suna ƙara farashi vs shimfidar hanya mai santsi
Farashin da aka Daidaita ga Hawan
Mai ninka farashi = 1 + (Hawan × 10)
Ƙididdigar kusan: +10% farashi ga kowane 1% hawan
Misali:
Tafiya akan hawan 5%:
Mai ninka farashi = 1 + (0.05 × 10) = 1.5×
Haɓaka farashi 50% idan aka kwatanta da ƙasa madaidaiciya
9. Nauyin Horarwa & Maki na Damuwa
Walking Stress Score (WSS)
WSS Mai Dogara da Yanki
WSS = Σ (Mintuna a Yanki × Mai Ninka Yanki)
Yanki 1: ×1.0 | Yanki 2: ×2.0 | Yanki 3: ×3.0 | Yanki 4: ×4.0 | Yanki 5: ×5.0
Misali: Tafiya na mintuna 60
10 min Yanki 1 × 1 = 10 maki
40 min Yanki 2 × 2 = 80 maki
10 min Yanki 3 × 3 = 30 maki
Jimlar WSS = 120
Nauyin Horarwa na Mako
Nauyin Mako
Nauyin Mako = Σ Yau da kullun WSS (kwana 7)
Ci gaban Ƙara Kaya
Mako Na Gaba = Makon Yanzu × 1.05-1.10
Ƙara 5-10% a mako mafi girma
Makon Farfadowa
Makon Farfadowa = Yanzu × 0.50-0.70
Kowane mako 3-4, rage zuwa 50-70%
Nauyin Mako na Yau da kullun:
- Mai fara tafiya don lafiya: 200-400 WSS/mako
- Mai tafiya na yau da kullun don kuzari: 400-700 WSS/mako
- Mai tafiya don kuzari mai mahimmanci: 700-1000 WSS/mako
- Mai tafiyar tsere mai gasa: 1000-1500+ WSS/mako
10. Lissafin Tsinkaya
Tsinkayar Nisa na Gwajin Tafiya na Mintuna 6 (6MWT)
Nisan 6MWT da aka Tsinkaya (Enright & Sherrill)
Maza: (7.57 × Tsawo cm) - (5.02 × Shekaru) - (1.76 × Nauyi kg) - 309
Mata: (2.11 × Tsawo cm) - (5.78 × Shekaru) - (2.29 × Nauyi kg) + 667
Yana tsinkayar nisa a cikin mita ga manya masu lafiya
Misali: Namiji mai shekara 40, 175 cm, 75 kg
6MWT = (7.57 × 175) - (5.02 × 40) - (1.76 × 75) - 309
= 1324.75 - 200.8 - 132 - 309 = 682.95 mita
Ƙarfin aiki mai kyau ga shekaru
Amfani a Asibiti: Ana amfani da 6MWT don tantance ƙarfin motsa jiki na aiki a marasa lafiyar zuciya da huhu, kimantawa kafin/bayan tiyata, da gabaɗayan kuzari ga tsofaffi.
11. Jujjuyar Raka'a
Jujjuyoyin Auna Tafiya na Yau da kullun
| Daga | Zuwa | Lissafi |
|---|---|---|
| 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 |
| METs | mL/kg/min | METs × 3.5 |
| mL/kg/min | METs | VO₂ ÷ 3.5 |
Nassoshi Masu Sauri:
- 1.0 m/s = 3.6 km/h = 2.24 mph (gudun tafiya na mutum mai lafiya na yau da kullun)
- 1.4 m/s = 5.0 km/h = 3.1 mph (tafiya mai sauri)
- 1 MET = 3.5 mL O₂/kg/min (metabolism na hutawa)
- 3 METs = 10.5 mL O₂/kg/min (matsayin ƙarfi matsakaici)
- 6 METs = 21 mL O₂/kg/min (matsayin ƙarfi mai ƙarfi)