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步行应用(Walking Apps)能有效地促进健康步行习惯和整体健康,它能通过精确追踪步行数据并设定健康目标。一些应用还具有社交和探索新路线功能,以增加锻炼乐趣;另一些应用还具有奖励机制以提高用户积极性;大多步行应用都可与健康设备同步,更全面地追踪健康数据。无论你是想增强运动习惯,还是想更好地管理健康状况,步行应用都能提供很大帮助。本文将推荐了 5 个比较好的步行应用,你可以根据自己的需求选择适合的类型开始尝试。
适合新手的 MapMyWalk MapMyWalk 是 MapMyFitness 系列应用的一款组成产品,这款应用能展示用户在锻炼时的实时地图,并在地图上用红色标记用户的步行路线,并能提供各种信息,包括消耗的时间、步行距离、步速、速度、海拔,以及燃烧的卡路里等,这些数据的获取主要依赖于 GPS 信息。用户可以在结束锻炼后将数据上传并保存,同时也可以在 MapMyWalk 的官方网站查看。
在特定的时间间隔内,MapMyWalk 会更新距离、步速、燃烧的卡路里等信息。应用还支持与 Fitbit、Garmin、Jawbone 和 MyFitnessPal 等其他应用和可穿戴设备连接,以便用户查看这些设备或手机记录的步数。
MapMyWalk 并不仅限于步行功能,它还提供跑步、骑行以及其他形式的健身追踪。此外,该应用允许用户设定目标,查看行走路线和历史记录,同时也提供了力量训练、瑜伽、间隔训练等非步行锻炼的视频。如果你的朋友也使用这个应用,那么你们可以相互分享步行活动,或者在 MapMyWalk 的社区中进行分享。
对新手友好,易使用。 能够无缝地与其他设备同步。 步行路线用红色标记,便于查看。 行走时的音频反馈。 易读的图表。 支持社区互动和与朋友建立联系。 可以创建并保存自定义路线。 在免费版本中也能获得额外锻炼内容。 需要升级以获取高级功能,如实时位置分享以保障安全功能。 在使用过程中可能会出现卡顿现象。 无法设定「最爱」项目,容易迷失在广泛的额外锻炼内容中。 适合野外徒步的 AllTrails Pro AllTrails Pro 是一款强大且全面的徒步和野外旅行应用,特别适合户外爱好者们。当你身处深山老林,你需要一个可信赖的地图和一个稳定运行的应用程序。AllTrails Pro 正好满足了这样的需求,它拥有全球数以万计的步道供选择,并能精确地显示你当前的位置。
AllTrails Pro 可升级付费版本:$1.75/月 或 $21.00/年* *写作时价格 这款应用的免费版本就能满足在手机信号覆盖区域内的徒步需求。然而,如果你的徒步旅行范围超过了手机信号覆盖的地区,升级到 Pro 版本就非常有必要。Pro 版本支持下载离线地图,这对于户外活动至关重要。此外,如果你不确定哪条步道适合你,AllTrails Pro 还提供大量用户旅行报告和评价,让你能够得到他人的经验和建议,选择适合自己的路线。
庞大的路线库,随时都有新的增加。 支持探索你附近的徒步路线。 离线功能可靠。 地图下载量大,最好提前在有 WiFi 的地方下载。 数据库庞大,导航可能有些困难。 适合减重人群的 Argus Argus 是一个全面的生活应用,旨在帮助用户深入了解并跟踪他们的日常习惯,从而达到健康管理的目标。除了基础的步行追踪功能,Argus 还拥有一个营养数据库,支持条形码、品牌名称、餐饮历史和 AI 食品识别功能。这个应用不仅可以跟踪每日步数、水摄入量、咖啡摄入量和睡眠等,还可以将这些信息集中在一个屏幕上进行展示。
Argus 可升级付费版本:$9.99/月 或 $29.99/年* *写作时价格 Argus 使用手机的运动传感器进行全天候的步数追踪,也支持使用 GPS 进行锻炼追踪。锻炼跟踪器能展示时间、距离和路线地图,锻炼结束后,可以查看卡路里消耗、步数、海拔增益、步速等信息。
此外,Argus 内置了心率测量工具,只需将食指放在手机摄像头上,就可以测量心率。用户还可以记录水摄入量、食物日记以及睡眠时间等。付费用户还可以享受更多的健身和饮食计划。
轻松追踪各种活动和生活习惯。 每小时图表追踪活动时间、距离和步数。 步行跟踪简单直接。 免费的宏观计数和食物数据库。 多种免费设备训练。 膳食计划和基本食谱需要高级会员资格。 有评论提到在安卓系统上运行效果不佳。 准确性有时会出问题。 学习曲线比纯步行应用陡峭,初学者可能会觉得难以坚持。 适合跑步机锻炼的 Virtual Walk 跑步机锻炼是有些枯燥的,但 Virtual Walk – Walk the Distance 这款十分独特的应用,能够将单调的跑步机锻炼变成在山间、热门旅游景点和国家公园中的风景步行,通过模拟环游世界各地的步行体验,增加跑步机或户外步行的乐趣。
Virtual Walk – Walk the Distance 可升级付费版本:每次步行 $0.99* *写作时价格 用户的每一步都会在世界各地的风景优美或历史悠久地方的地图上显示,从纽约、巴塞罗那,到知名徒步路线阿帕拉契小径等等。一旦达到路线上的特定检查点,用户可以查看相关风景照片和信息。这款应用部分路线免费,部分需要购买。用户完成步行后,还可以获得虚拟奖牌作为鼓励。
使用 GPS 或跑步机上的步数进行同样精确的跟踪。 可以虚拟步行如国家公园、阿帕拉契小径、中央公园和波士顿马拉松等路线。 内置竞赛功能,使用户可以与其他徒步旅行者竞争; 尽管额外的步行路线需要付费,但提供了更多选择,价格也不贵。 跟踪功能仅限于距离,活动跟踪功能较为有限。 目前可供选择的虚拟步行路线相对有限。 适合有社区交互需求的 Strava Strava 不仅可以跟踪步行和跑步等各种活动,还是全球最大的体育社区,几乎所有其他健身应用都有「分享到 Strava」的功能。在 Strava 上,用户可以看到朋友和家人以及其他社区成员的运动记录,也可以参与挑战、互相鼓励和支持。
Strava 可升级付费版本:$11.99/月 或 $79.99/年* *写作时价格 虽然 Strava 的免费版本足以满足日常步行的跟踪需求,但付费版本提供了许多高级功能,包括规划和发现新的徒步和步行路线,创建个性化的团体挑战,以及使用 Strava 的「Relative Effort」标准来衡量自己的运动表现等等。
简单、直接的步行跟踪器。 全球运动达人社交网络。 方便联系和关注朋友、家人和运动名人。 可免费分享位置给 3 个「安全联系人」。 Strava 的学习曲线更陡峭,新手可能觉得难以坚持。 可能需要花更时间来熟悉所有功能。 免费版本经常弹出升级到高级版的提示。 完全免费的 Nike Run Club 相比于其他步行和跑步应用,Nike Run Club 的优点在于它提供的所有功能都是免费的。这个应用包含跟踪、完整的训练计划、俱乐部和挑战等多种功能,全部都不需要额外付费。
Nike Run Club 无额外费用 Nike Run Club 的活动跟踪器与 MapMyWalk 或 Strava 一样简单直观,如果你是 iPhone 用户,使用起来可能会更加方便。此外,这个应用可以集成 Apple Music、Spotify 账户,无缝同步 iOS 的健康和活动跟踪器。
然而,Nike Run Club 也有一个最明显的缺点,就是这个应用的定位是为跑步者而设计的。应用在启动跟踪时会要求用户「开始跑步」,没有提供步行选项,其训练计划也都是为跑步比赛设计的。当然,用它来记录步行数据也是没问题的,对于应用来说,你不过就是一个「跑得很慢的跑步者」。
易用,可以轻松开始跟踪并查看活动。 能够集成 Apple Music 和 Spotify。 提供免费的训练计划和跑步知道,以及为初级和高级运动员提供的训练计划。 不支持选择「步行」作为一项活动。 与 Android 设备的集成并不像 Apple 设备那样无缝。 步行能消耗多少卡路里? 下表是哈佛医学院 的统计数据,供参考。
步行配速 / 时长 120-140 LB (54-64 kg )140-160 LB (64-73 kg) 160-180 LB (73-82 kg) 中等 (3 mph) 15 分钟 50 卡 60 卡 65 卡 30 分钟 100 卡 112 卡 127 卡 1 小时 200 卡 225 卡 255 卡 高速 (4-5 mph) 15 分钟 95 卡 100 卡 120 卡 30 分钟 185 卡 214 卡 245 卡 1 小时 370 卡 430 卡 485 卡 爬坡 (3.5 mph) 15 分钟 90 卡 102 卡 115 卡 30 分钟 180 卡 204 卡 230 卡 1 小时 355 卡 408 卡 465 卡 爬楼梯 (3 mph) 15 分钟 120 卡 130 卡 115 卡 30 分钟 240 卡 275 卡 310 卡 1 小时 500 卡 545 卡 620 卡 下坡 (2.5 mph) 15 分钟 40 卡 50 卡 54 卡 30 分钟 85 卡 95 卡 110 卡 1 小时 165 卡 190 卡 215 卡
本文将介绍哈佛医学院公布的五大走路的健康优势,并推荐适合女性和男性穿着的步行鞋。
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