Hana ikaika, puhi hou aku i nā calories
ʻO nā haʻawina kiʻekiʻe kiʻekiʻe kaʻoihana hou loa i ka maikaʻi. Akā, pehea keʻano o ia mea? Ke hana nei i ka hopena o ka luhi o ka maʻi paʻakikī a hiki i ka wā e hina aiʻoe? A iʻole kekahi mea e emi iki ana, akā paʻakikī hikiʻole iāʻoe ke kamaʻilio.
ʻO kahi o nā mea nui loaʻo ka ikaika o kāuʻoihana, no laila he mea nui e loaʻa pono. ʻOiaiʻo ka hapa nui o nā'ōlelo paipai e hoʻolālā i ka hoʻoikaika nui i nā lā o ka hebedoma, e hana ana ma kahi kiʻekiʻe nui e kōkua iāʻoe e hoʻonui i nā calories, e mālama i ka manawa me nā hanaʻoi aku , a hoʻonui i kou kūlana o ka hoʻoikaika.
Nā Way i Meaure Intensity
No laila, peheaʻoe eʻike ai ke hana neiʻoe ma kahi kiʻekiʻe aʻoi ikaika paha? ʻAʻohe'ōlelo hoʻohālikelike pololei, akā aia nā ala e nānā ai i ka lōʻihi o kāu hana:
- Ke Kūkākūkā Kū'ē - Inā hanaʻoe ma kahi kūlana ikaika ikaika, ponoʻoleʻoe e noʻonoʻo a hiki iāʻoe ke'ōlelo i kekahi mau hua'ōlelo i ka manawa hoʻokahi.
- Loaʻa i ka Hōʻailona - E hoʻohana i kēiaʻano, e hoʻohālikelike i kouʻano i ka wā o kāu kauʻana i kēia Palena Haʻawina Loaʻa . ʻO ka nui o ka ikaika e puni i kahi Papa 8-9. Uaʻike nā haʻawina uaʻike nā hiʻohiʻonaʻike paʻa i ka hana o kāu naʻau. ʻO keʻano kēia ināʻikeʻoe he kiʻekiʻe kāuʻoiʻana, a laila hiki ke piʻi ka naʻau.
- Ka nui o kāu Maximum Heart Rate - No kēiaʻano, hiki iāʻoe ke helu i kāu mahele o ka puʻuwaena i nākihi a hoʻohana i ka nānāʻana i ka'ōnaeho o ka naʻau no ka hoʻomaʻamaʻaʻana i ka lihi o kou naʻau . No ka hanaʻana i kahi kiʻekiʻe nui, e noho ma waena o 80-90% pakeneka o ka lōʻihi o ka noʻonoʻo o ka naʻau .
Pehea ka manawa e hana ai i kahi hana kiʻekiʻe
ʻO ka papahana 2008 Physical Activity Guidelines e hōʻike ana i ka hanaʻana i nā lā he 5 o ka hoʻoikaika ikaika i kēlā me kēia pule aiʻole ka hana ikaika a kiʻekiʻe paha no ka 20 mau minuke, 3 mau lā o ka hebedoma, akāʻo ka nui o kāu hanaʻana e pili ana i kou kūlana a me nā pahuhopu. He mea maikaʻi ke hana ma nāʻanoʻano ikaika loa e komo i nā'ōnaehana ikehu a hana i kou kino ma nāʻano likeʻole.
ŸO ka hana nui loa i hiki ke hana i ka puhi a hana ÿole i nä ÿino, no laila, ÿaÿole ÿoe makemake e hana i këia ÿano o ka hana i nä lä a pau.
Inā he hoʻomakaʻoe, e hoʻomaka me ka hoʻolālā kūpilikiʻi he ala maikaʻi loa ia e hoʻohana ai i ke kino i kahiʻoihana kiʻekiʻe ma keʻano pōkole, e hoʻomaluʻia kaʻai. Aia kekahi mau hana e hana ikaika ai ka mālamaʻana i nā mea iʻoiʻole ka hopena ināʻaʻole hauʻoli ka leleʻana. E aʻo hou e pili ana i ka hoʻonuiʻana i kāu hana i kāu mau hana a loaʻa ka hapa nui ma waho o kāu manawa hana.
Nā Hiʻona o nā Hana Manawa kiʻekiʻe
ʻO kekahi mauʻoihanaʻoi aku kaʻoi aku o ka ikaika ma mua o nā mea'ē aʻe,ʻo ia hoʻi nā hana e pili ana i ka hoʻohanaʻana i nā puʻupuʻu nui nui e like me kou mau wāwae. Eia kēia mau mea:
- Ka hoʻonaʻauao kūwaho kiʻekiʻe
- Hoʻomākaukauʻo Tabata
- E holo ana
- Holo wikiwiki
- Heleʻo Hill
- Piʻi i nā alapiʻi
- E lele i ka hele
- Holo i kaʻauʻau'āina
- Nā hana pāʻani
ʻO kahi'ōlelo e pili ana i ke kula kiʻekiʻe kiʻekiʻe, a me HIIT
ʻO kahi hoʻolālā kūwaena kiʻekiʻe (aka HIIT) kahi e hana ai, a laila hoʻomaha, a laila e hana hou. Hanaʻia nā papa hana HIIT e 90-95% o kāu loiloi nui o ka naʻau. Ma kēia ikaika, hiki i ka HIIT ke hāʻawi i kahi 20 minute, he 2-mile ka hua.
I kēia manawa, ināʻoe e hoʻolālā i ka'aʻabic, e'ōlelo ma kahi pāpala, kahi e hana aiʻoe i 80-90% o kou helu maʻamau no 10 mau minuke e like me ka 30-minute ka lōʻihi o ka hana hana i 75% o kāu kiʻekiʻe. ka nui o ka puʻuwai.
ʻO nā meaʻelua i kahi kiʻekiʻe nui, akā nā hana a HIIT a me ka hanaʻo Tabata -style ma kahi kiʻekiʻe e hikiʻole ke mālamaʻia iaʻoihana no kahi lōʻihi. Ināʻaʻoleʻoe makemake e hoʻokuʻu ma hope o 10 mau minuke,ʻaʻoleʻoe e hana maʻalahi iā lākou no ka loaʻaʻana o nā pono i kēia mau hana.
Nā kumuhana:
US Department of Health and Services. 2008 Hoʻomākaukau Kumu Nā Kūlana no nāʻAmelika.
Jakicic JM, Clark K, Coleman E, et al. Ka PapaʻAmelika Hui PūʻIaʻo Sports Medicine. Ka PapahanaʻAmelika o ka Sports Medicine Position Stand. Nā Kūlana Hana Kūpono no ka Pau Kaumaha a me ka Puʻukena o ka Poʻa Loa no nā mākua. Kaumaha Sports Sports. 2001 Dec; 33 (12): 2145-56.