Litekete tsa boima ba 'mele le lihlahisoa tsa' mele tse fokolang bakeng sa masole a banna le a basali
Katleho ea sesole, ponahalo ea botho, le boitlhompho ba batho ba sa kopaneng le litekanyetso tsa boima ba 'mele le mafura a' mele a fokolang.
Litaba tsena tse entsoeng ka 'mele li susumetsa maikutlo le boitšoaro ba lesole le litekanyetso tseo a leng sona. Masole a lekanngoa bonyane habeli ka selemo (hangata a kopane le Testing ea Physical Fitness Test , ho etsa bonnete ba hore ba kopana le litekanyetso tsa sesole sa boima ba 'mele le boima ba' mele.
Batho ba fetang palo e boima bo bontšitsoeng lichabeng tse ka tlase ba lekanyetsoa bakeng sa mafura a 'mele. Ba fetang lipalo tsa Army's Body-Fat ba kenngoa ho Weight Management Program (WMP), moo ba lokelang ho lahleheloa ke boima ba 'mele bo boima ka khoeli ho fihlela ba kopana le Melao-motheo ea' mele. Batho ba hlōlehang ho etsa tsoelo-pele e khotsofatsang ha ba ntse ba le WMP ba itšetlehile ka ho qhalana ho sa hlokahaleng .
Haeba o oela ka tlaase ho boima bo boima bo bontsitsoeng holima tafole eo, o tla romelloa ke molaoli oa hau bakeng sa tlhahlobo ea bongaka ka potlako. Litafole tsena li hatisoa Pusong ea Mabotho a 600-9: Lebotho la Boikarabelo ba 'mele.
Litlhaku tse ka tlaase li bontša tlhahiso ea 2015.
Boima ba 'mele ho ea ho Boima Letlapa - Letlapa la ho hlahloba Boima
Boima ba lisenthimithara | Bonyane boima ba 'mele (lik'hilograma) | Lilemo tse 17-20 | Lilemo tsa 21-27 | Lilemo tsa 28-39 | Lilemo tsa 40+ |
58 | 91 | - | - | - | - |
59 | 94 | - | - | - | - |
60 | 97 | 132 | 136 | 139 | 141 |
61 | 100 | 136 | 140 | 144 | 146 |
62 | 104 | 141 | 144 | 148 | 150 |
63 | 107 | 145 | 149 | 153 | 155 |
64 | 110 | 150 | 154 | 158 | 160 |
65 | 114 | 155 | 159 | 163 | 165 |
66 | 117 | 160 | 163 | 168 | 170 |
67 | 121 | 165 | 169 | 174 | 176 |
68 | 125 | 170 | 174 | 179 | 181 |
69 | 128 | 175 | 179 | 184 | 186 |
70 | 132 | 180 | 185 | 189 | 192 |
71 | 136 | 185 | 189 | 194 | 197 |
72 | 140 | 190 | 195 | 200 | 203 |
73 | 144 | 195 | 200 | 205 | 208 |
74 | 148 | 201 | 206 | 211 | 214 |
75 | 152 | 206 | 212 | 217 | 220 |
76 | 156 | 212 | 217 | 223 | 226 |
77 | 160 | 218 | 223 | 229 | 232 |
78 | 164 | 223 | 229 | 235 | 238 |
79 | 168 | 229 | 235 | 241 | 244 |
80 | 173 | 234 | 240 | 247 | 250 |
Bakeng sa libaka tse bophara ba lisenthimithara tse 80, eketsa lithane tse tšeletseng ka lisenthimithara tsa banna.
Litekanyetso tsa Mafura a Fat Percent
Melao e phahameng ea mafura a 'mele e amohelehang ke:
Maemo a mangata a Fat Body Fat (Mona)
Lilemo tse 17-20 = 20%
Lilemo tsa 21-27 = 22%
Lilemo tsa 28-39 = 24%
Lilemo tse 40+ = 26%
Boima ba 'Mele ho ea ho Boima Letlapa - Leqephe la ho hlahloba Boima
Boima ba lisenthimithara | Bonyane boima ba 'mele (lik'hilograma) | 17-20 | 21-27 | 28-39 | 40+ |
58 | 91 | 119 | 121 | 122 | 123 |
59 | 94 | 124 | 125 | 126 | 128 |
60 | 97 | 128 | 129 | 131 | 133 |
61 | 100 | 132 | 134 | 135 | 137 |
62 | 104 | 136 | 138 | 140 | 142 |
63 | 107 | 141 | 143 | 144 | 146 |
64 | 110 | 145 | 147 | 149 | 151 |
65 | 114 | 150 | 152 | 154 | 156 |
66 | 117 | 155 | 156 | 158 | 161 |
67 | 121 | 159 | 161 | 163 | 166 |
68 | 125 | 164 | 166 | 168 | 171 |
69 | 128 | 169 | 171 | 173 | 176 |
70 | 132 | 174 | 176 | 178 | 181 |
71 | 136 | 179 | 181 | 183 | 186 |
72 | 140 | 184 | 186 | 188 | 191 |
73 | 144 | 189 | 191 | 194 | 197 |
74 | 148 | 194 | 197 | 199 | 202 |
75 | 152 | 200 | 202 | 204 | 208 |
76 | 156 | 205 | 207 | 210 | 213 |
77 | 160 | 210 | 213 | 215 | 219 |
78 | 164 | 216 | 218 | 221 | 225 |
79 | 168 | 221 | 224 | 227 | 230 |
80 | 173 | 227 | 230 | 233 | 236 |
Bakeng sa libaka tse bophara ba lisenthimithara tse 80, eketsa lik'hilograma tse hlano ka lisenthimithara tsa basali.
Litekanyetso tsa Mafura a Fat Percent
Melao e phahameng ea mafura a 'mele e amohelehang ke:
Maemo a mangata a 'mele oa Fat (Fou)
Lilemo tse 17-20 = 30%
Lilemo tsa 21-27 = 32%
Lilemo tsa 28-39 = 34%
Lilemo tse 40+ = 36%
Ho boloka ka hare ho bophahamo le litekanyetso tsa boima ba Lebotho ke boikarabelo bakeng sa mosebetsi oohle o sebetsang le ho boloka masole. Ha o sa finyelle litekanyetso, hangata masole a na le nako e ngata ea ho ba le monyetla oa hore a khone ho kena ka litekanyetso hape (ka tloaelo ho theola boima ba 'mele).
Sesole ha se lumelle nako e telele hore masole ka bomong a be le 'mele o futsanehileng hobane o baka mathata bakeng sa Sesole le setsi sa hae se kopantsoe. Ka tloaelo ho ba mafura le mesifa e sa tsitsang ho tla fella ka ts'ebetso e mpe ea 'mele e ka ba kotsi ho sehlopha se sebelisoang.
Bakeng sa motho ka mong, lesole le feteletseng haholo, ts'ebetso e fokotseha mme kotsi ea ho hlahisa likotsi tse amanang le mosebetsi e eketseha le lefu la nako e telele le eketseha haholo. Ho boetse ho pakoa hore masole a theohela tlase likarolong tsa APFT haeba a e-na le likarolo tse phahameng tsa mafura a 'mele ha a bapisoa le a nang le mafura a' mele a seng makae.
Lipalo tsa mangolo a tsoang ho tsa motheo li boetse li tlameletsoe lipalo-palo tse tšoanang le ho fana ka monyetla o moholo oa ho tsoa kotsi le ho hlōleha ho qeta koetliso. K'hamera ho hlahloba tsoelo-pele ea hau ha u ntse u itokiselitse Koetliso ea Mantlha ea Mantlha.