He nui nā hana ma Pilates ma ke poʻo a me ka moena. Manaʻo ka poʻe he nui a me ka wā eʻai ai ma mua o ka hanaʻana i Pilates . ʻAʻoheʻai kaiʻai no Pilates. Eia nō naʻe, he mau mea a pau e noʻonoʻo ai e pili ana i nā kohoʻana i nā meaʻai e like me kou hoʻomākaukauʻana no kāu kauʻana.
Ka manawa a me ka nui o kaʻaiʻana i mua o ka huiʻo Pilates
Ma muli o ka nui o ka ikaika o Pilates ma ka hoʻohanaʻana i kou mauʻiʻo o ka'ōpū, makemakeʻoe e loaʻa kahi'ōpū kūponoʻole.
E hoʻopiha pono i kāu papahana a maikaʻi loaʻoe iʻai wale i ka māmā i kāuʻai hope loa. Hiki iāʻoe keʻae maikaʻi e loaʻa kahi'āpana pōʻuku i hoʻokahi hola aʻelua paha ma mua o kāu papa.
ʻO kekahi no ka pono e ponoʻoe eʻai no laila i loaʻa iāʻoe ka ikaika maikaʻi no kāu kauʻana. Ināʻaeʻoe i kaʻaina kakahiaka a ua nui paha nā hola ma hope o kāuʻaiʻana, hiki iāʻoe ke holo i ka ikaika i waenakonu o kāu kauʻana. He mea maikaʻi loa keʻaiʻana i kahi'āpana'ōmā.
He mea eʻai ai
No ka hoʻohana ponoʻana i Pilates ma keʻano manaʻo / kino kūpono kino, e makemakeʻoe e nānā i nāʻano meaʻai e mālama aiʻoe i ka mea i kaulikeʻia. E hōʻalo i kekahi mea e lilo ai iāʻoe i ka hula a iʻoleʻoe eʻike e hāʻawi iāʻoe i ka'ōpū o ka manaʻo.
ʻO nā'ōpona'aleʻa a me nā mea hoʻomalu lean, me kahi momona liʻiliʻi liʻiliʻi, he mau koho maikaʻi no kaʻaiʻana o ka pre-Pilates e like me ko lākou hoʻolālāʻana i kaʻoihanaʻoi aku ma mua o nā'ōpili liʻiliʻi a me nā meaʻono. Hiki i kahi kānana kānue e hoʻohana ana i ka hua, hiki ke kohoʻia.
Hiki iāʻoe ke hoʻololi i ka nui o ka nui e like me kāu. ʻO ka kalamele me nā huaʻai a iʻole kahi hapa liʻiliʻi o ka oatmeal hiki ke hāʻawi i nā kaʻaʻaleʻa. ʻO ka pīnati pēpē ma ka palaoaʻai āpau a iʻole ka hua i kekahi koho wikiwiki'ē aʻe me nā pūhaka me ka protein.
Ke inu 'ana i mua a me Pila Pila
He mea maʻalahi ka Pilates e hoʻolālā i ka hoʻolālā a me ka hanaʻole i ka pono no nā meaʻona hoʻolālā kūikawā, akā e makemakeʻoe e hoʻonāʻia.
ʻO ka wai ka maikaʻi maikaʻi. No laila,ʻaʻoleʻoe e'āpala i kou'ōpū, inu i ke aniani o ka wai 90 mau minuke a hoʻokahi hola ma mua o ka papa. E loaʻa i kou kino ka manawa e hoʻopau ai i ka mea hou ae hoʻomakaʻoe i kahi hauʻoli maikaʻi. Hiki i ka'ōmole ke hoʻomohala i ka papa keʻikeʻoe i ka make wai.
He aha eʻai ai ma hope o Pilates
Makemakeʻoe e hōʻoia i ka nui o nā meaʻai e pono ai kou kino e pono ai e hoʻoikaika i kou mauʻiʻo a hoʻopiha i kou ikehu. Loaʻa i kekahi pilina'ē aʻe ma hope o ka papa aiʻole nā'āmā'ākeke e pili ana i ka protein a me ka hamo.
ʻO kāuʻaiʻana ma waena o nā hana i kauʻia ma luna o ka hopena o ke kaumaha o ke kaumaha aʻoluʻolu pahaʻoe eʻai i ka mea maikaʻi loa no kou kino. ʻOiai e hiki iāʻoe ke hoʻohana i Pilates me ka hana o ka cardio ma keʻano he papa hana hoʻomohana momona ,ʻike nā poʻeʻike heʻuʻuku nā kaumaha o ke kaumaha mai ka hoʻoikaika kaʻawaleʻana. Ponoʻoe e hana ma ka hōʻemiʻana i kaʻaiʻana o ka calorie.
Hana ka Pilates iāʻoe e hoʻonui i kou kino me kaʻaiʻai ka meaʻai keʻole e hoʻopau i nā calo. Hiki iā ia ke loaʻa ka waiwai maikaʻi inā makemakeʻoe e lilo i ka kaumaha aʻaʻoleʻole. E koho i kahi meaʻai e pili ana i nā US Guidelines Dietary Guidelines.
> Kālā:
> Ka Hana Kino no ke Kaumaha Ola. Nā Pūnaewele no ka Manaʻo a me ka Puʻiʻana i ka maʻi. https://www.cdc.gov/healthyweight/physical_activity/index.html.
> Hoʻomākaukau i kāu hana mua a me Post-Workout Nutrition. Ke Kulanui o Nutrition a me Dietetics. http://www.eatright.org/resource/fitness/exercise/exercise-nutrition/timing-your-nutrition.
> Ke Keʻena Ola Ola a me nā lawelawe kanaka a me ka 'Oihana Hoʻonaʻauao oʻAmelika Hui PūʻIa. 2015 - 2020 Dietary Guidelines no nāʻAmelika . ʻOihana 8. ʻOkakopa 2015.