Ingancin Tafiyar Motsi & Tattalin Arziƙi

Menene Ingancin Tafiya?

Ingancin tafiya (wanda kuma ake kira tattalin arziƙin tafiya) yana nufin farashin makamashi na tafiya a wani gudu da aka kayyade. Masu tafiya masu inganci suna amfani da ƙarancin makamashi—wanda ake aunawa da shan iskar oxygen, kuzari, ko daidaitattun metabolic—don kiyaye saurin gudu iri ɗaya.

Ba kamar ingancin tafiya (daidaito, bambanci) ko saurin tafiya ba, inganci yana da mahimmanci game da kashe makamashi. Mutane biyu na iya tafiya a gudu iri ɗaya tare da motsin jiki iri ɗaya, amma ɗaya na iya buƙatar makamashi mafi yawa saboda bambance-bambancen dacewa da jiki, fasaha, ko siffar jiki.

Farashin Sufuri (CoT)

Farashin Sufuri shine ma'aunin ingancin motsi na zinariya, wanda ke wakiltar makamashi da ake buƙata don motsa raka'a ɗaya na nauyin jiki a kan raka'a ɗaya na nesa.

Raka'o'i da Ƙididdigewa

Ana iya bayyana CoT a cikin raka'o'i daban-daban masu daidaituwa:

1. Farashin Sufuri na Metabolic (J/kg/m ko kcal/kg/km):

CoT = Kashe Makamashi / (Nauyin Jiki × Nesa)

Raka'o'i: Joules a kowace kilogram a kowace mita (J/kg/m)
       KO kilocalories a kowace kilogram a kowace kilomita (kcal/kg/km)

Juyawa: 1 kcal/kg/km = 4.184 J/kg/m


2. Farashin Sufuri Mai Tsabta (mara girma):

Net CoT = (Babban VO₂ - Hutun VO₂) / Gudu

Raka'o'i: mL O₂/kg/m

Dangantaka: 1 L O₂ ≈ 5 kcal ≈ 20.9 kJ

Ƙimar CoT na Tafiya ta Yau da kullun

Muhimmin Fahimta: Tafiya tana da dangantakar farashi-gudu mai siffar U—akwai mafi kyawun gudu (kusan 1.3 m/s ko 4.7 km/h) inda ake rage CoT zuwa mafi ƙanƙanta. Tafiya a hankali ko sauri fiye da wannan mafi kyawun gudu yana ƙara farashin makamashi a kowace kilomita.

Madaurin Tattalin Arziƙi Mai Siffar U

Dangantakar da ke tsakanin saurin tafiya da tattalin arziƙin makamashi tana samar da madaurin U na musamman:

• A hankali sosai (<1.0 m/s): Rashin ingancin tsoka, rashin ingancin injin pendulum, ƙara lokacin tsayawa dangane da lokaci
• Mafi Kyau (1.2-1.4 m/s): Yana rage farashin makamashi ta hanyar ingantacciyar hanyar injin pendulum mai jujjuyawa
• Da sauri sosai (>1.8 m/s): Ƙara kunna tsoka, cadence mafi girma, kusantar iyakokin motsin jiki na tafiya
• Mai sauri sosai (>2.0 m/s): Tafiya ta zama ƙasa da tattalin arziƙi fiye da gudu; wurin canjin halitta

Samfurin Pendulum Mai Jujjuyawa na Tafiya

Tafiya ta bambanta sosai da gudu a cikin tsarin adana makamashi. Tafiya tana amfani da samfurin pendulum mai jujjuyawa inda makamashi na inji yana jujjuya tsakanin makamashi na motsi da makamashi mai yuwuwar gravitational.

Yadda Pendulum Ke Aiki

1. Lokacin Hulɗa:
   • Ƙafa tana aiki kamar pendulum mai jujjuyawa mai tsauri
   • Jiki yana hawa kan ƙafar da aka dasa
   • Makamashi na motsi yana canzawa zuwa makamashi mai yuwuwar gravitational (jiki yana tashi)
2. Kololuwar Baka:
   • Jiki yana isa mafi girman tsawo
   • Gudu yana raguwa na ɗan lokaci (mafi ƙarancin makamashi na motsi)
   • Makamashi mai yuwuwa a mafi girma
3. Lokacin Saukowa:
   • Jiki yana saukowa kuma yana ƙara sauri gaba
   • Makamashi mai yuwuwa yana komawa zuwa makamashi na motsi
   • Pendulum yana motsawa gaba

Yawan Dawo da Makamashi

Dawo da makamashi na inji yana ƙididdigewa nawa makamashi ake musayar shi tsakanin nau'o'in motsi da yuwuwa maimakon a samar da shi/sha shi ta hanyar tsokoki:

Me yasa Dawo da Makamashi Ke Raguwa a Babban Gudu: Yayin da saurin tafiya ya ƙaru fiye da ~1.8 m/s, pendulum mai jujjuyawa yana zama mara kwanciyar hankali a fannin injiniyanci. Jiki yana sauya zuwa gudu ta halitta, wanda ke amfani da adana makamashi na roba (tsarin bazara-taro) maimakon musayar pendular.

Lambar Froude da Saurin Rashin Girma

Lambar Froude ita ce ma'auni mara girma wanda ke daidaita saurin tafiya dangane da tsawon ƙafa da nauyi, yana ba da damar kwatanta adalci tsakanin mutane masu tsayin daban-daban.

Dabara da Fassarar Ma'ana

Lambar Froude (Fr) = v² / (g × L)

Inda:
  v = saurin tafiya (m/s)
  g = kara saurin sauka saboda nauyi (9.81 m/s²)
  L = tsawon ƙafa (m, kusan 0.53 × tsawo)

Misali:
  Tsawo: 1.75 m
  Tsawon ƙafa: 0.53 × 1.75 = 0.93 m
  Saurin tafiya: 1.3 m/s
  Fr = (1.3)² / (9.81 × 0.93) = 1.69 / 9.12 = 0.185

Ƙofofin Mahimmanci:
  Fr < 0.15: Tafiya a hankali
  Fr 0.15-0.30: Tafiya ta yau da kullun mai jin daɗi
  Fr 0.30-0.50: Tafiya mai sauri
  Fr > 0.50: Canjin tafiya-zuwa-gudu (tafiya mara kwanciyar hankali)

Aikace-aikacen Bincike: Lambar Froude tana bayyana dalilin da yasa manya masu tsayi suna tafiya da sauri ta halitta—don cimma irin wannan saurin mara girma (don haka mafi kyawun tattalin arziƙi), dogayen ƙafafu suna buƙatar ƙarin saurin cikakke. Yara masu gajeren ƙafafu suna da saurin tafiya mai jin daɗi mai saurin jinkiri daidai da girmansu.

Abubuwan da ke Shafar Ingancin Tafiya

1. Abubuwan Anthropometric

Tsawon Ƙafa:

• Dogayen ƙafafu → dogon mafi kyawun takawa → ƙarancin cadence a irin gudu ɗaya
• Manya masu tsayi suna da ingancin tattalin arziƙi 5-10% mafi kyau a gudunsu da suka fi so
• Lambar Froude tana daidaita wannan tasiri

Nauyin Jiki:

• Mutane masu nauyi suna da babban kashe makamashi cikakke (kcal/km)
• Amma CoT da aka daidaita-nauyi (kcal/kg/km) na iya zama iri ɗaya idan rabon nama mai gumi yana da kyau
• Kowane 10 kg nauyi mai yawa yana ƙara farashin makamashi da ~7-10%

Tsarin Jiki:

• Babban rabon tsoka-zuwa-kitso yana inganta tattalin arziƙi (tsoka ita ce nama mai ingancin metabolic)
• Wuce gona da iri na adiposity yana ƙara aikin inji ba tare da amfani mai aiki ba
• Adiposity na tsakiya yana shafar matsayi da hanyar motsin tafiya

2. Abubuwan Motsin Jiki

Tsawon Takawa da Inganta Cadence:

Motsin Tsaye:

• Motsin tsaye mai yawa (>8-10 cm) yana ɓata makamashi akan motsi mara ci gaba
• Kowane ƙarin cm na motsin yana ƙara CoT da ~0.5-1%
• Masu tseren tafiya suna rage motsin zuwa 3-5 cm ta hanyar motsin kwatangwalo da fasaha

Motsa Hannu:

• Motsin hannu na halitta yana rage farashin metabolic da 10-12% (Collins et al., 2009)
• Hannaye suna daidaita motsin ƙafa, suna rage makamashi na jujjuyawar gangar jiki
• Takunkunta hannaye (misali, ɗaukar manyan jakunku) yana ƙara farashin makamashi sosai

3. Abubuwan Ilimin Halittar Jiki

Dacewa da Aerobic (VO₂max):

• Mafi girman VO₂max yana da alaƙa da ~15-20% ingantaccen tattalin arziƙin tafiya
• Masu tafiya da aka horar suna da ƙarancin HR da VO₂ a ƙarƙashin iyaka a irin saurin gudu
• Yawan mitochondrial da ƙarfin enzyme na oxidative yana ingantawa tare da horon juriya

Ƙarfin Tsoka da Ƙarfi:

• Ƙarfafan masu shimfiɗa kwatangwalo (glutes) da masu saukar idon ƙafa (calves) suna inganta ingancin motsa jiki
• Makonni 8-12 na horon juriya na iya inganta tattalin arziƙin tafiya da 5-10%
• Musamman mahimmanci ga tsofaffi da ke fuskantar sarcopenia

Haɗin Neuromuscular:

• Ingantacciyar tsarin ɗaukar nauyi na raka'a na motsa jiki yana rage co-contraction mara buƙata
• Tsarin motsi da aka yi aiki da shi suna zama mafi sauki, suna rage ƙoƙarin cortical
• Ingantaccen proprioception yana ba da damar ƙarin iko na matsayi da daidaito

4. Abubuwan Muhalli da Wajen Gida

Gangare (Sama/Ƙasa):

Me yasa Zuwa Ƙasa Ba "Kyauta" Ba ne: Zuwa ƙasa mai tsayi yana buƙatar ƙanƙantar tsoka ta eccentric don sarrafa saukowa, wanda ke da farashi na metabolic kuma yana haifar da lalacewar tsoka. Bayan -10%, tafiya zuwa ƙasa zata iya ainihin farashi mafi yawan makamashi fiye da tafiya matakin saboda ƙarfin birki.

Ɗaukar Kaya (Jakunkun baya, Rigar nauyi):

Ƙarin Farashin Makamashi ≈ 1% a kowace 1 kg na kaya

Misali: Mutum 70 kg tare da jakunka na baya 10 kg
  Tushen CoT: 0.50 kcal/kg/km
  Ɗaukar CoT: 0.50 × (1 + 0.10) = 0.55 kcal/kg/km
  Ƙari: +10% farashin makamashi

Rarraba Kaya Yana da Muhimmanci:
  - Jakunka na bel na kwatangwalo: Ƙaramin hukunci (~8% ga 10 kg)
  - Jakunka na baya (da aka daidaita da kyau): Matsakaicin hukunci (~10% ga 10 kg)
  - Jakunka mara kyawawan daidaitawa: Babban hukunci (~15-20% ga 10 kg)
  - Nauyin idon ƙafa: Tsanani hukunci (~5-6% a kowace 1 kg a idon ƙafa!)

Ƙasa da Saman:

• Asphalt/siminti: Tushe (mafi ƙarfi, mafi ƙarancin CoT)
• Ciyawa: +3-5% CoT saboda yanayin da ya dace da gogayya
• Hanya (ƙasa/tsakuwa): +5-10% CoT saboda rashin daidaituwa
• Yashi: +20-50% CoT (yashi mai laushi musamman yana da tsada)
• Ƙanƙara: +15-40% CoT dangane da zurfi da taurin

Tafiya da Gudu: Canjin Tattalin Arziƙi

Tambaya mai mahimmanci a kimiyyar motsi: Yaushe gudu ke zama mafi tattalin arziƙi fiye da tafiya?

Saurin Canjin

Muhimman Fahimta:

• Saurin canjin tafiya-gudu: ~2.0-2.2 m/s (7-8 km/h) ga yawancin mutane
• CoT na tafiya yana ƙaruwa exponentially sama da 1.8 m/s
• CoT na gudu yana zaune a kwance sosai a cikin gudun (ɗan ƙari)
• Mutane suna canjawa da kansu kusa da wurin canjin tattalin arziƙi

Ma'aunin Inganci na Aiki

1. Maki na WALK (Keɓantacce)

Wanda aka yi kwaikwayo da SWOLF (ingancin iyo), Maki na WALK yana haɗa lokaci da matakai don nesa da aka daidaita:

Maki na WALK = Lokaci (daƙiƙa) + Matakai a kowace mita 100

Misali:
  Mitoci 100 da aka yi tafiya a cikin daƙiƙa 75 tare da matakai 130
  Maki na WALK = 75 + 130 = 205

Ƙananan maki = inganci mafi kyau

Ma'auni:
  >250: A hankali/rashin inganci
  200-250: Mai tafiya na yau da kullun
  170-200: Mai tafiya mai motsa jiki
  150-170: Mai tafiya mai ci gaba
  <150: Mai tseren tafiya mai ƙwarewa

Me yasa Maki na WALK Ke Aiki: Yana haɗa duka gudu (lokaci) da ingancin takawa (matakai), yana kama ingancin tafiya gabaɗaya. Ingantawa na iya zuwa daga tafiya da sauri, ɗaukar ƙarancin matakai, ko duka biyun.

2. Filin Ingancin Tafiya (WEI)

WEI = (Gudu a m/s / Bugun Zuciya a bpm) × 1000

Misali:
  Gudu: 1.4 m/s (5.0 km/h)
  Bugun Zuciya: 110 bpm
  WEI = (1.4 / 110) × 1000 = 12.7

Ma'auni:
  <8: Inganci ƙasa da matsakaici
  8-12: Tattalin arziƙin tafiya na matsakaici
  12-16: Inganci mai kyau
  16-20: Inganci mai kyau sosai
  >20: Inganci mai kyau sosai (dacewa mai ƙwarewa)

Iyakoki: WEI yana buƙatar na'urar duba bugun zuciya kuma abubuwa da ba inganci ba suna shafar shi (zafi, damuwa, maganin kofi, rashin lafiya). Mafi kyau amfani a matsayin ma'aunin bibiya na tsawon lokaci akan hanya/yanayi iri ɗaya.

3. Ƙimar Farashin Sufuri Daga Gudu da HR

Ga waɗanda ba su da kayan aikin aunawa na metabolic:

Kusan Net CoT (kcal/kg/km) daga HR:

1. Ƙididdige VO₂ daga HR:
   VO₂ (mL/kg/min) ≈ 0.4 × (HR - HRrest) × (VO₂max / (HRmax - HRrest))

2. Juyar zuwa makamashi:
   Makamashi (kcal/min) = VO₂ (L/min) × 5 kcal/L × Nauyin Jiki (kg)

3. Ƙididdige CoT:
   CoT = Makamashi (kcal/min) / [Gudu (km/h) / 60] / Nauyin Jiki (kg)

Ƙididdigar Sauƙi:
   Ga tafiya 4-6 km/h a matsakaicin ƙarfi:
   Net CoT ≈ 0.50-0.65 kcal/kg/km (kewayon yau da kullun ga yawancin mutane)

4. Farashin Oxygen a Kowace Kilomita

Ga waɗanda ke da damar aunawa na VO₂:

Farashin VO₂ a kowace km = Net VO₂ (mL/kg/min) / Gudu (km/h) × 60

Misali:
  Tafiya a 5 km/h
  Net VO₂ = 12 mL/kg/min
  Farashin VO₂ = 12 / 5 × 60 = 144 mL O₂/kg/km

Ma'auni (ga matsakaicin gudu ~5 km/h):
  >180 mL/kg/km: Tattalin arziƙi mara kyau
  150-180: Ƙasa da matsakaici
  130-150: Matsakaici
  110-130: Tattalin arziƙi mai kyau
  <110: Tattalin arziƙi mai kyau sosai

Horo don Inganta Ingancin Tafiya

1. Inganta Hanyar Takawa

Nemo Mafi Kyawun Cadence Naka:

• Tafiya a gudu da aka kayyade tare da metronome da aka saita zuwa cadences daban-daban (95, 100, 105, 110, 115 spm)
• Bi bugun zuciya ko jin wahalar da aka gane ga kowane ɓangaren minti 5
• Mafi ƙarancin HR ko RPE = mafi kyawun cadence naka a wannan gudu
• Gabaɗaya, mafi kyawun cadence yana cikin ±5% na cadence da aka fi so

Rage Wuce Gona da Iri na Takawa:

• Alamar: "Sauka da ƙafa ƙarƙashin kwatangwalo"
• Ƙara cadence da 5-10% don rage tsawon takawa ta halitta
• Mai da hankali kan saurin jujjuyawar ƙafa maimakon miƙewa gaba
• Nazarin bidiyo na iya gano bugu na ɗiddigewar diddige gaban jiki

Rage Motsin Tsaye:

• Tafiya ta wuce layin tunani a kwance (shinge, alamomin bango) don duba motsin
• Alamar: "Tafiya gaba, ba motsin sama ba"
• Ƙarfafa masu shimfiɗa kwatangwalo don kula da shimfiɗar kwatangwalo a cikin matsayin tsayawa
• Inganta motsin idon ƙafa don canjin diddige-zuwa-yatsan ƙafa mai santsi

2. Gina Tushen Aerobic

Horon Yanki 2 (100-110 spm):

• 60-80% na yawan tafiya na mako a saukin, saurin gudu mai yuwuwar tattaunawa
• Yana inganta yawan mitochondrial da ƙarfin mai shayarwa
• Yana inganta ingancin zuciya (ƙarancin HR a irin saurin gudu)
• Makonni 12-16 na daidaitaccen horon Yanki 2 yana inganta tattalin arziƙi da 10-15%

Dogon Tafiyoyi (90-120 minti):

• Gina juriyar tsoka ta musamman ga tafiya
• Inganta metabolism na kitso da adana glycogen
• Horar da tsarin neuromuscular don motsi mai maimaitawa mai dorewa
• Dogon tafiya sau ɗaya a mako a saukin gudu

3. Horon Tazara ga Tattalin Arziƙi

Tazarar Tafiya Mai Sauri:

• 5-8 × 3-5 minti a 115-125 spm tare da dawo da lafiya na minti 2-3
• Yana inganta kofa na lactate da ikon kula da ƙarin gudu
• Yana haɓaka ƙarfin tsoka da haɗin kai a saurin cadences
• 1-2× a mako tare da isasshen dawo da lafiya

Maimaituwar Tudu:

• 6-10 × 1-2 minti sama tudu (5-8% gangare) a ƙoƙari mai ƙarfi
• Yana gina ƙarfin mai shimfiɗa kwatangwalo da masu saukar idon ƙafa
• Yana inganta tattalin arziƙi ta hanyar haɓakar ƙarfin motsa jiki
• Tafiya ko gudu ƙasa don dawo da lafiya

4. Ƙarfi da Horon Motsi

Muhimman Motsin Horar da Tattalin Arziƙin Tafiya:

1. Ƙarfin Shimfiɗar Kwatangwalo (Glutes):
   • Romanian deadlifts na ƙafa ɗaya
   • Matsawar kwatangwalo
   • Hawan mataki
   • 2-3× a mako, saituna 3 na 8-12 maimaita
2. Ƙarfin Plantarflexor (Calves):
   • Ɗagawa na calf na ƙafa ɗaya
   • Faɗuwar calf na eccentric
   • Saituna 3 na 15-20 maimaita a kowace ƙafa
3. Kwanciyar Hankali na Tsakiya:
   • Plank (gaba da gefe)
   • Kwari matattu
   • Matsa Pallof
   • Saituna 3 na 30-60 daƙiƙa
4. Motsin Kwatangwalo:
   • Miƙewa na mai lanƙwasa kwatangwalo (inganta tsawon takawa)
   • Motsin juyawa na kwatangwalo (rage motsin)
   • Kullum minti 10-15

5. Motsin Fasaha

Motsin Hannaye:

• Minti 5 tafiya tare da motsin hannu mai yawa (gwiwar hannu 90°, hannaye zuwa tsawon ƙirji)
• Yi aiki da kula da hannaye a daidai da jiki, ba ketare tsakiya ba
• Mai da hankali kan korar gwiwar hannu baya maimakon motsa hannaye gaba

Aikin Babban Cadence:

• 3 × 5 minti a 130-140 spm (yi amfani da metronome)
• Yana koya wa tsarin neuromuscular don sarrafa saurin juyawa
• Yana inganta haɗin kai da rage yanayin wuce gona da iri na takawa

Tazarar Mayar da Hankali kan Tsari:

• 10 × 1 minti mai da hankali kan kashi ɗaya: matsayi, bugun ƙafa, cadence, motsin hannu, da sauransu.
• Yana keɓance sassan fasaha don aiki na gangan
• Yana gina wayar da kan motsin jiki

6. Sarrafa Nauyi

Ga waɗanda ke ɗauke da nauyi mai yawa:

• Kowane raguwar nauyi na kg 5 yana rage farashin makamashi da ~3-5%
• Raguwar nauyi yana inganta tattalin arziƙi ko da ba tare da ribar dacewa ba
• Haɗa horon tafiya tare da ragi na caloric da abincin gina jiki
• Raguwar nauyi a hankali (0.5-1 kg/mako) yana adana nauyin da ba kitso ba

Bibiya Ingantattun Inganci

Tsarin Gwajin Inganci Daidaitacce

Kimantawa na Wata-wata:

1. Daidaita yanayi: Lokaci iri ɗaya na rana, hanya iri ɗaya, yanayi mai kama, azumi ko lokacin abinci iri ɗaya
2. Dumama jiki: Minti 10 tafiya mai sauƙi
3. Gwaji: Minti 20-30 a daidaitaccen gudu (misali, 5.0 km/h ko 120 spm)
4. Rubuta: Matsakaicin bugun zuciya, jin wahalar da aka gane (RPE 1-10), Maki na WALK
5. Ƙididdige WEI: (Gudu / HR) × 1000
6. Bi daidaitattun abubuwa: Ingantaccen inganci yana nuna a matsayin ƙarancin HR, ƙarancin RPE, ko mafi girman gudu a irin ƙoƙari

Masu Daidaitawa na Inganci na Dogon Lokaci

Abin da ake tsammani ya inganta tare da horon daidaitaccen (makonni 12-24):

• Bugun zuciya a daidaitaccen gudu: -5 zuwa -15 bpm
• Tattalin arziƙin tafiya: +8-15% ingantawa (ƙarancin VO₂ a irin gudu)
• Maki na WEI: +15-25% ƙari
• Maki na WALK: -10 zuwa -20 maki (sauri da/ko ƙarancin matakai)
• Saurin tafiya mai dorewa: +0.1-0.3 m/s a irin jin ƙoƙari

Bibiya ta Taimakon Fasaha

Walk Analytics yana bincika ta atomatik:

• Maki na WALK ga kowane ɓangaren 100m
• Fihirisar Ingancin Tafiya (WEI) ga kowane motsa jiki
• Nazarin yanayin tattalin arziƙi a cikin makonni da watanni
• Shawarwarin inganta cadence
• Ma'auni na inganci dangane da tarihin ku da ma'auni na yawan jama'a

Taƙaitawa: Muhimman Ka'idojin Inganci

Ka Tuna:

• Inganci yana da mahimmanci mafi yawa lokacin tafiya nesa mai tsawo ko a matsakaitan ƙarfi mai dorewa
• Ga lafiya da raguwar nauyi, ƙarancin inganci na iya nufin ƙarin ƙone kuzari (fasali, ba kwari ba!)
• Mayar da hankali kan motsin jiki mai dorewa, na halitta maimakon tilasta "cikakkiyar" fasaha
• Daidaituwa a cikin horo ya fi ingantawa na kowane abu ɗaya na inganci

Nassoshi na Kimiyya

Wannan jagorar ta haɗa bincike daga motsin jiki, ilimin halittar jiki na motsa jiki, da motsi na kwatanta:

• Ralston HJ. (1958). "Energy-speed relation and optimal speed during level walking." Internationale Zeitschrift für angewandte Physiologie 17:277-283. [Madaurin tattalin arziƙi mai siffar U]
• Zarrugh MY, et al. (1974). "Optimization of energy expenditure during level walking." European Journal of Applied Physiology 33:293-306. [Saurin da aka fi so = mafi kyawun tattalin arziƙi]
• Cavagna GA, Kaneko M. (1977). "Mechanical work and efficiency in level walking and running." Journal of Physiology 268:467-481. [Samfurin pendulum mai jujjuyawa, dawo da makamashi]
• Alexander RM. (1989). "Optimization and gaits in the locomotion of vertebrates." Physiological Reviews 69:1199-1227. [Lambar Froude, canjin tafiya-gudu]
• Margaria R, et al. (1963). "Energy cost of running." Journal of Applied Physiology 18:367-370. [Canjin tattalin arziƙin tafiya da gudu]
• Holt KG, et al. (1991). "Energetic cost and stability during human walking at the preferred stride frequency." Journal of Motor Behavior 23:474-485. [Cadence da aka zaɓa da kansa yana inganta tattalin arziƙi]
• Collins SH, et al. (2009). "The advantage of a rolling foot in human walking." Journal of Experimental Biology 212:2555-2559. [Tattalin arziƙin motsin hannu]
• Hreljac A. (1993). "Preferred and energetically optimal gait transition speeds in human locomotion." Medicine & Science in Sports & Exercise 25:1158-1162. [Masu ƙayyade canjin tafiya-gudu]
• Pandolf KB, et al. (1977). "Predicting energy expenditure with loads while standing or walking very slowly." Journal of Applied Physiology 43:577-581. [Tasirin ɗaukar kaya]
• Minetti AE, et al. (2002). "Energy cost of walking and running at extreme uphill and downhill slopes." Journal of Applied Physiology 93:1039-1046. [Tasirin gangare akan CoT]

Don ƙarin bincike:

• Cikakken Bibliographyn Kimiyya
• Sabon Bincike na Tafiya
• Ma'aunin Tattalin Arziƙin Tafiya

Matakan Gaba

• Inganta motsin jikin tafiyarka
• Koyi game da horon da ya dogara da ƙarfi
• Sarrafa nauyin horonka don samun ribar inganci
• Bincika ƙididdigar Farashin Sufuri