Ukuze ube nomqondo we mangaki amakhalori Ushisa ngohlobo lomsebenzi noma umdlalo owenzayo, ngizokufundisa umthetho olula. Udinga nje umshini wokubala. Ngaphambi kokudlulela ecaleni ngalinye, ngizokunikeza isibonelo sendlela yokubalwa kwefomula:
Ake sithi ukala amakhilogremu angama-70, zijwayeze lo msebenzi imizuzu engama-30, bese ifomula yalowo msebenzi ithi:
0,046 x (isisindo sakho (70kg) x 2,2) X imizuzu ephelele yokusebenza (30)= cishe amakhalori ashisiwe.
- I-Aquagym 0,031 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe.
- Umdanso we-Aerobic:
Ukwenza okulingene: 0,046 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile.
Umkhuba onamandla: 0,062 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe. - Ukudansa kwe-Ballroom:
Ukwenza okulingene: 0,034 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile.
Umkhuba onamandla: 0,049 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile. - Dansa ku-disco Umkhuba onamandla: 0,049 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile.
- I-Ballet 0,058 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe
- Bicicleta:
Ijubane eliphansi (i-16 km ngehora): 0,049 x (isisindo sakho x 2,2) X imizuzu ephelele yokusebenza = amakholori alinganiselwe ashile.
Isivinini esilinganisiwe (ama-20 km ngehora): 0,071 x (isisindo sakho x 2,2) X imizuzu ephelele yokusebenza = amakholori alinganiselwe ashile. - Umdlalo wamanqindi:
Ukwenza okulingene: 0,052 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile.
Umkhuba onamandla: 0,078 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe.
- Hike:
Ukuzijwayeza okumaphakathi (5 km ngehora): 0,029 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile.
Umkhuba onamandla (ama-7 km ngehora): 0,048 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile. - Ukugijima / Ukugijima:
Ukugijima okuhamba kancane (amamayela ama-8 ngehora): 0,06 x (isisindo sakho x 2,2) X imizuzu ephelele yokusebenza = amakholori alinganiselwe ashile.
Ijogu esheshayo (i-11 km ngehora): 0,092 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile.
Ukugijima kancane (i-13 km ngehora): 0,104 x (isisindo sakho x 2,2) X imizuzu ephelele yokusebenza = amakholori alinganiselwe ashile.
Ukugijima okusheshayo (i-16 km ngehora): 0,129 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile. - Imisebenzi ye-Cheerleading neminye efanayo:
Ukwenza okulingene: 0,033 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile.
Umkhuba onamandla: 0,049 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile - I-ski:
Okuqhubekayo, okuhlangenwe nakho okuphakathi: 0,039 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe.
Isazi: 0,078 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile. - Golf: 0,045 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe
- Ibhola lesandla:
Ukwenza okulingene: 0,049 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile.
Umkhuba onamandla: 0,078 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile - Inkambu noma i-hockey yeqhwa:
Ukwenza okulingene: 0,052 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile.
Umkhuba onamandla: 0,078 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile - I-Judo / Karate:
Ukwenza okulingene: 0,049 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile.
Umkhuba onamandla: 0,09 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile - Ukubhukuda:
Ukwenza okulingene (amamitha ayi-18 ngomzuzu): 0,032 x (isisindo sakho x 2,2) X ingqikithi yemizuzu yokusebenza = amakholori alinganiselwe ashile.
Umkhuba onamandla (amamitha ayi-50 ngomzuzu): 0,088 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile. - Ukushushuluza (eqhweni noma ngama-roller):
Isiqalo: 0,032 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe.
Ukwenza okulingene: 0,049 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile.
Umkhuba onamandla: 0,065 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile. - Ama-Pilates: 0,023 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe.
- I-Remo:
Ukwenza okulingene: 0,032 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile.
Umkhuba onamandla: 0,097 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe. - I-Salsa: 0,043 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe.
- Ukuphenya:
Ukuqina okulingene ukuya kokulingene: 0,023 x (isisindo sakho x 2,2) X imizuzu ephelele yokusebenza = amakholori alinganiselwe ashile. - Ukunyathela ngezinyathelo: 0,071 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe.
- Ukuntweza: Kubandakanya ukubhukuda: 0,078 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashile.
- I-Tai Chi Chuan 0,031 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe.
- ithenisi:
Isiqalo: 0,032 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe.
Ngokuhlangenwe nakho, ama-singles: 0,071 x (isisindo sakho x 2,2) X imizuzu ephelele yokusebenza = amakholori alinganiselwe ashile. Ngokuhlangenwe nakho, okuphindwe kabili: 0,049 x (isisindo sakho x 2,2) X imizuzu ephelele yokusebenza = amakholori alinganiselwe ashile. - I-Volleyball Ukuncintisana: 0,065 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakholori ashisiwe.
- I-Yoga: 0,019 x (isisindo sakho x 2,2) X inani eliphelele lokuzijwayeza = cishe amakhalori ashisiwe.
Kubonakala kimi ukuthi abanakho ukugijima futhi ama-calories kufanele akhonjiswe esewonke hhayi ku-5kmetc