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Fara da Walk Analytics

Cikakken jagora na saita Walk Analytics da fahimtar tafiyar binciken tafiya

Jagoran Fara Da Sauri

Maraba da Walk Analytics! Wannan jagora zai taimake ka fara da ingantaccen bincike na yanayin tafiya da bin diddigin aikin tafiya a cikin 'yan mintuna kawai.

Mataki na 1: Sauke da Shigarwa

  1. Sauke Walk Analytics daga App Store
  2. Buɗe app ɗin akan iPhone ko iPad ɗinka
  3. Ba da izini don samun damar Apple Health lokacin da aka tambaye ka
  4. Fara gwajin kyauta na kwanaki 7 (babu buƙatar katin kiredit)

Mataki na 2: Haɗa Apple Health

Walk Analytics yana nazarin motsa jikin tafiya daga Apple Health:

  • Shigo Da Kai Tsaye: Motsa jikin tafiyar da kake da su a halin yanzu ana shigo da su kai tsaye
  • Daidaitawa Nan Take: Sabbin tafiye-tafiye daga Apple Watch ko iPhone ana nazarta nan take
  • Sirri Da Farko: Duk bayanan suna kasancewa akan na'urar ka - babu ɗaukar girgije zuwa gajimare

Mataki na 3: Fahimtar Dashboard Ɗinka

Babban dashboard yana nuna mahimman ma'aunin tafiya:

  • Tafiye-tafiye na Baya-bayan nan: Sabuwar motsa jikin tafiya tare da mahimman kididdiga
  • Taƙaitaccen Mako: Jimlar nisa, lokaci, da Walking Stress Score (WSS)
  • Ma'aunin Gait: Daidaiton taki, cadence, da maki na inganci
  • Yankunan Horo: Lokacin da aka kashe a kowane yankin bugun zuciya

Mahimman Ka'idoji

Binciken Gait

Binciken gait yana nazarin yadda kake tafiya. Walk Analytics yana bibiyar:

  • Tsawon Taki: Nisan da aka rufe a kowane taki
  • Cadence: Takuna a kowane minti
  • Daidaiton Taki: Ma'auni tsakanin ƙafa na hagu da dama
  • Lokacin Taɓawa da Ƙasa: Tsawon lokacin da ƙafar ka ke taɓa ƙasa
  • Lokacin Goyon Baya Biyu: Lokacin da ƙafafu biyu suke kan ƙasa a lokaci guda

Koyi ƙari game da tushen binciken gait.

Yankunan Tafiya

Horo a cikin yankuna daban-daban na ƙarfi yana ba da takamaiman fa'idodin lafiya:

  • Yanki na 1 (Farfadowa): Tafiya mai sauƙi sosai don farfadowa
  • Yanki na 2 (Ƙonewar Mai): Mafi kyau don ƙone mai da tushen aerobic
  • Yanki na 3 (Aerobic): Inganta dacin zuciya da jijiyoyin jini
  • Yanki na 4 (Iyaka): Ƙarfin aerobic mai girma
  • Yanki na 5 (Kololuwa): Ƙoƙari mai ƙarfi don gajerun lokuta

Bincika cikakken jagorar yankunan tafiya.

Walking Stress Score (WSS)

WSS yana ƙididdige damuwar jikin kowane tafiya:

  • Dangane da ƙarfin bugun zuciya da tsawon lokaci
  • Yana taimakawa daidaita nauyin horo da farfadowa
  • Yana hana horarwa da yawa da inganta ci gaba
  • Bibiyar al'amuran mako-mako da na wata-wata

Ƙididdige WSS ɗinka tare da mai ƙididdige WSS.

Yin Rikodin Tafiyar Ka ta Farko

Amfani da Apple Watch

  1. Fara motsa jiki na "Walking" akan Apple Watch ɗinka
  2. Yi tafiya a hankali - babu buƙatar canza sifar ka
  3. Ƙare motsa jiki lokacin da aka gama
  4. Walk Analytics yana shigo da shi kai tsaye kuma ya nazarta

Amfani da iPhone Kaɗai

  1. Kunna "Fitness Tracking" a cikin Saitunan iPhone
  2. Ɗauki iPhone ɗinka yayin tafiye-tafiye
  3. Ana yin rikodin ayyukan tafiya kai tsaye
  4. Duba a cikin Walk Analytics don bincike

Fassara Ma'auninku

Alamomi Masu Kyau da Masu Damun Hankali

Ma'auni Kyakkyawan Jeri Abin da Yake Nufi
Daidaiton Taki > 95% Daidaitaccen gait, ƙaramin haƙarin rauni
Cadence Takuna 100-130/min Saurin tafiya mai inganci
WSS na Mako 200-500 Nauyin horo mai lafiya
Lokacin Yanki na 2 60-80% na jimla Ƙaƙƙarfan tushen aerobic

Shawarwarin Masana don Nasara

1. Fara da Kimantawar Tushe

Yi rikodin tafiye-tafiye na al'ada 2-3 da farko don kafa ma'aunin tushe kafin yin canje-canje.

2. Mayar da Hankali kan Tafiyar Yanki na 2

Kashe kashi 60-80% na lokacin tafiyar ka a Yanki na 2 don mafi kyawun fa'idodin lafiya da ƙonewar mai.

3. Kula da Daidaiton Gait

Idan daidaiton ya ƙasƙanci ƙasa da 90%, yi la'akari da aikin siffa ko tuntuɓar ƙwararren don hana rauni.

4. Gina A Hankali

Ƙara WSS na mako ba fiye da 10% a kowane mako ba don guje wa horarwa da yawa.

5. Daidaito A Kan Ƙarfi

Tafiya ta yau da kullum ta daidai ta fi tafiye-tafiye masu ƙarfi lokaci-lokaci don lafiyar dogon lokaci.

Magance Matsaloli

Ba a Nuna Ma'auni Ba

  • Tabbatar an ba da izinin Apple Health
  • Duba cewa an yi wa motsa jiki alamar "Walking" yadda ya kamata a cikin app ɗin Health
  • Don yankunan bugun zuciya, tabbatar ana yin rikodin bayanan bugun zuciya

Ma'aunin Taki Marasa Daidaito

  • Daidaita Apple Watch ta hanyar tafiya a hanyoyin waje tare da GPS madaidaici
  • Tabbatar da dacewa agogo mai kyau (matse amma mai daɗi)
  • Yi tafiya tare da jujjuyawar hannu na halitta don ingantaccen gano motsi

Matakan Gaba