E hoʻohana i kēia kumumanaʻo e hele i kahi kaumaha
Ma hope o ka papahana e kōkua iāʻoe e maʻa mau ke heleʻoe e lilo i ka kaumaha, akāʻaʻole pono e like ka mīkiniʻeleʻele i kēlā me kēia lā. He maikaʻi ia i nā lā lōʻihi'ē aʻe a me nā lā hele lōʻihi, me kahi hoʻomaha lā e like me ka mea e pono ai.
Pono ka papa hana holomua o ka papa hana e hāʻawi i ka nui o ka hoʻolālā a me ka ikaika ikaika i manaʻoʻia e ka American Heart Association a me nā Centers for Disease Control and Prevention.
ʻO ka lōʻihi o ka manawa hoʻolālā o ka hebedoma he 150 mau minuke no ka olakino a me ke olakino, aʻoi aku ka maikaʻi no ka mālamaʻana i ka pohō. Ponoʻoe e hana i nā lā o ka hebedoma.
Kaumaha Loss Workout Plan
Hiki iāʻoe ke hoʻohana i kēia hoʻonohonoho hiʻohiʻona a hoʻololi i nā lā e like me ka mea e pono ai. ʻO ka manawa i heluʻia ma kāu hopena o ka naʻau a me ka wikiwiki, ma hope o ka hoʻomehanaʻana. Hiki iāʻoe ke hōʻoki i nā hele lōʻihi iʻelua aʻoiʻoi kekili ināʻaʻole kāu manawa e hoʻolimalima iāʻoe i kahi manawa e hele ai kekahi i hoʻokahi lā.
- Lāpule : Holo lōʻihi i ka hana me 60 mau minuke ma kahi wikiwiki
- Mane : Ke hele aku nei me ka heleʻole i ka holo, akā hiki iāʻoe keʻoluʻolu i nā hele wāwae.
- Pōʻalua : Holo wāwae hele wāwae me 30 mau minuke ma ke kaʻina wikiwiki, me kahiʻoihana aʻo ikaika
- Pōʻakolu : Hala lōʻihi ka holoʻana me 30 mau minuke ma kahi wikiwiki
- Pōʻalima : Holo lōʻihiʻo ia i 60 mau minuke ma kahi wikiwiki
- Pōʻalima : Holo wāwae hele wāwae me 30 mau minuke i kahi wikiwiki wikiwiki, me kahiʻoihana aʻo ikaika.
- Pōʻalima : He manawa maʻalahi hiki i ka heleʻana me 30 mau minuke ma kahi wikiwiki, 30 a 90 mau minuke i kahi wikiwiki.
Ke hele nei i nā hana hana no ka Loss Loss
Eia kekahi mau kiko'ī e pili ana i nāʻano likeʻole o nā hana i hiki iāʻoe ke hoʻohana i ke kūkuluʻana i kāu hoʻolālā pilikino. ʻO kahi wikiwiki o kahi wikiwiki eʻoi aʻe ka ikaika ma mua o ka mea maʻamau a paʻakikī kou naʻau i 60 a 70 pakeneka o ka nui o ka puʻuwai o ka naʻau.
1. Ka Wahi Pōkole Poko
- Hoʻomaʻamaʻa i ka māmā iʻekolu mau minuke.
- Holo wikiwiki i ka hele wāwae i ka holoʻana i ka 30 mau minuke.
- 'Oluhi ka maʻalahi noʻekolu aʻelima minuke.
- Hiki paha iāʻoe ke hana i kekahi papa hana mālie ma hope o kou mahana mahana a iʻole paha ma hope o kou pauʻana i kāu hele.
2. Ka Wahi Pōkole
Ināʻaʻohe manawa e hele ai i ka hele wāwae, e huli i ka manawa e hele aiʻelua aʻehā mau minuke he 15 mau mika . Ponoʻoe e hoʻonui i kou manawa ma kahi wikiwiki o ka lā a hiki i ka 30 mau minuke.
- Hoʻomaʻamaʻa i ka māmā i hoʻokahi aʻekolu mau minuke.
- Holo wikiwiki i ka wikiwiki no 10 mau minuke.
- Ho'ōmā i ka pahele wikiwiki no hoʻokahi aʻekolu mau minuke.
3. ka wā hele wāwae lōʻihi
- E hoʻolāʻihi i nā minuke heʻelima me ka wikiwiki.
- E hele wīwī i ka holo wāwae no 60 mau minuke.
- Ho'ōmā i ka paʻina o nā minuke heʻelima.
4. Ka hana maʻalahi pinepine
Hiki iāʻoe keʻoni i kēia hana ma o ka huiʻana i kahi hele aloha a me ka hui pūʻana i kahi hui a iʻole ka papa no ka hana.
- E hoʻolāʻihi i nā minuke heʻelima me ka wikiwiki.
- E hele wāwae i ka'ōkuhi i ka holo wāwae no 30 mau minuke.
- Ho'ōmā i ka wikiwiki no nā 30 a 90 mau minuke.
Pau nā lā
Ke hele neiʻoe no ke kaumaha o ke kaumaha, ponoʻoleʻoe e lawe i hoʻokahi mau lā iʻelua lā i loko o hoʻokahi pule. I kou heleʻana, hiki iāʻoe ke hele i nā wāwae maʻalahi a makemakeʻoe e hōʻoiaʻaʻoleʻoe e noho no kahi lōʻihi.
Ka ikaika ikaika
ʻO ka ikaika o ka hoʻonaʻauao he mahele o ka hana olakino i manaʻoʻia no nā mea a pau e hōʻemi i nā mea olakino. Ke hāʻule neiʻoe i ke kaumaha, hiki iā ia ke kākoʻo a kūkulu hou i kaʻiʻo paʻakikī. Hoʻomākaukau e hoʻokomo i ka hana hana hoʻonaʻauao i nā lāʻelua i kēlā me kēia pule. ʻO kou hele wā pōkole a me kou lā mai ka heleʻana he manawa kūpono paha ia e hana ai i kēia i kāu manawa.
Ke kuhi nei ka manaʻo?
Inā heleʻoe i kaʻauʻau heleʻana e hōʻeha a kaumaha pahaʻoe i ka lā aʻe, e lawe i kahi lā. Inā hana kēia i kēlā lā i kēia lā āu e hele ai, e nānā pono i ka puʻuwai o kāu puʻuwai no ka hōʻoiaʻiʻoʻaʻoleʻoe e hoʻolālā. E hoʻi i mua i 50 pakeneka aiʻole ka liʻiliʻi o kāu helu i ka hopena o ka naʻau a eʻoki i ka helu o nā lā lōʻihi ma mua no nā lā pōkole.
Ke Kūkuluʻana i kou Wā Mākaʻikaʻi
Inā he houʻoe i ka heleʻana, eʻoi aku ka maikaʻi i ka hoʻonuiʻana i kou hele wāwae. Ināʻoe e hele ana no ka liʻiliʻi ma 30 mau minuke i kekahi manawa, e hoʻomaka me ka hola 10-minute a 20 paha e hele eʻike i keʻano āu e hana ai. E hana hou i ka heleʻana i kēlā me kēia lā a hoʻohui i mau minukeʻelua no ka hele wāwaeʻana i ia mea ma hope o ka pule mua. E hoʻomau i kēia hana no ka hoʻoikaika mauʻana i kou hoʻomanawanuiʻana.
Pēlā nō, no ka lōʻihi o nā heleʻana, ponoʻoe e hoʻonui i ka hoʻolahaʻana ināʻaʻoleʻoe i hele wāwae no 45 mau minuke aʻoi aʻe paha. E hoʻokuʻu hou aku i mau minuke heʻelima no ka hele wāwae i ka haunaele i kēlā me kēia pule a hiki i ka 60 mau minuke.
ʻO kahi hua'ōlelo mai
ʻO ka heleʻana he hana maikaʻi kā cardio maikaʻi ia e hiki ke lilo i kauwahi o kāu mau hana e hoʻoneleʻia. Ponoʻoe eʻai i nā calorie'ē aʻe ma mua o kou puhiʻana i kēlā me kēia lā, no laila hiki iā ia ke kōkua i kāu huaʻai me ka diary a me ka polokalamu a iʻole e hahai i kahi hoʻonohonoho papahana. ʻO ka nui o ka hana i'ōleloʻia no ka pohō kaumaha e kūpono me ka mea e pono ai nā mea a pau e hoʻemi i ko lākou ola kino. Ma ka hoʻokumuʻana i kēia papahana, hikiʻoe ma ke ala e hele ai i ke ola olakino i kēlā me kēia kaumaha.
> Kālā:
> Hoʻomaka i ka hana kino i kahi kaumaha. CDC. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html.
> E mālama ana iā ia. CDC. https://www.cdc.gov/healthyweight/losing_weight/keepingitof.html.
> E'ānai ana i ke kaumaha. HuiʻAmelikaʻAmelika. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp#.WKD9bX-AmW4.
> Ka Mahi Hana a me ke Ola: Nā Pōmaikaʻi o ka Hana Hana. CDC. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#ControlWeight