He maikaʻi ka poʻe akamai no ka hāʻawiʻana iā mākou i nā hana aʻo. Hoʻokau pinepine ka 'Oihana Ola i nā papahana hana kino e haʻi iā mākou i ka nui o ka hana e pono ai mākou e hoʻonui i ko mākou olakino, e lilo i ka kaumaha aʻoi aku.
Ua kālepa ka Peresidena o ka Pelekikena no ka Physical Fitness a me nā Sports i kona mau alakaʻi pono'ī. ʻO nā kumuhana pono'ī , e like me aʻu, hāʻawi i nā kumu o ka hana aʻikeʻoe i ka hapa nui o kēia mau kulekele e nānā like i kēia: Cardio e pili ana i 3-5 mau lā o ka hebedoma a me ka ikaika aʻo e pili ana iʻelua manawa o ka pule.
He mea kōkua kēia mau kulekele, akā pinepine ka maʻalahi, e waiho ana iāʻoe e kānalua: Pehea ka nui o ka hana e pono ai iaʻu ke lilo i ka kaumaha?
Nā Hana e Hana Ana noʻoe
ʻO ka hapanui o mākou e makemake ana i ka wā e hele ai mākou i ka huliʻana i ka'ōlelo hoʻokele hana he mau kiko'ī. Makemake mākou eʻike i nā hana e hana ai a pehea ka lōʻihi, pehea ke kaumaha e hana a me pehea e hana ai i ka hana.
Makemake mākou i kekahi e'ōlelo, "Eia ka papahana hoʻolālā e pono aiʻoe eʻike i kahi āu e makemake ai e hele." ʻOiaiʻo ka nui o nā poʻe akamai e haʻi iāʻoe ua loaʻa iā lākou ka pane,ʻo kaʻoiaʻiʻo,ʻaʻole e hoʻonohonohoʻia ka papahana no kāu mau mea pono'ī.
Peheaʻoe e noʻonoʻo i ka nui o kāu hana e pono ai? ʻO kahi kahi e hoʻomaka ai me kāu mau pahuhopu. No ke kōkua iāʻoe ma waho, ua uhaki au i nā kulekele no nā pahuhopuʻekolu:ʻoi aku ke olakino, palekana i ka waiwai waiwai a,ʻoiaʻiʻo, ka pohō kaumaha . ʻO nā haʻawina a me nā papa hana i loko o kēlā me kēia mea e kōkua iāʻoe e hana i ka hana maoli.
Nā Kūkuhi no kou Ola
Nā Nānā Nahana Hana Hana no nāʻAmelika, i paʻiʻia e ka 'Oihana Ola:
Hana hana i ka maʻi maʻamau 30 mau lā ma ka lā, mau lāʻelima o ka pule
ʻO
E hana ikaika i ka cardio 20 mau minuke i ka lā, 3 mau lā o ka pule
A
Hana 8 a 10 mau hana ikaika , 8 a 12 mau hua'ōlelo hou o kēlā me kēia hāʻina iʻelua manawa o ka pule.
Makeʻo ia i kahiʻoiaʻiʻo
Hōʻike nā hana i lalo nei peheaʻoe e hoʻolālā ai i kāu mau hana e hālāwai me nā kulekele:
Ke hoʻomakaʻo hoʻomaka
ʻO kēia papahana hoʻolālā he koho maikaʻi inā he hoʻomakaʻoe aʻaʻole i makaukau no 5 mau lā o ka cardio:
- Mane : 20 min cardio
- Pōʻalua : Kaha Nui Mana
- Pōʻalima : 20 min Cardio
- Pōʻalima : Hoʻomaha
- Pōʻalima : 20 min cardio
- Ka Pōʻalima : Pākahi Mana Mana
Hoʻohui a me ke kaulike
Mālama kēia pūnaewele i kekahi mau mea me nāʻoihana'ē aʻe aʻoi aku ka ikaika:
- Mane : 30 min ellipse, alapine
- Pōʻalua : 20 minuke ma waena o ka wā (ʻo ka hele wāwae a me ke keʻakeʻa, a iʻole kēia Kikowaena Interval Workout )
- Pōʻakolu : Ka Nui o ke Kino
- Pōʻalima : 20 minuke manawa (ke hele wāwae a me ka jogging, a hoʻomaka paha i ka Interval Workout)
- Pōʻalima : Ka Nui o ke Kino
- Ka Pōʻalima : Heʻekolu mau minute ka heleʻana i kahi wikiwiki
Nā Kūkākūkā e mālama ai i ke kālā waiwai
ʻOiaiʻaʻole kahi mana kūpono no ka paleʻana i ka waiwai waiwai,ʻo ka manaʻo o ka ACSM ma ke kumuhana e hōʻike ana i nā hana hana kūikawā ma waena o 150-250 minuke (20-35 mau minuke i kēlā me kēia lā) aiʻole 1200 a 2000 mau kcal i hoʻokahi hebedoma e kōkua iāʻoe e mālama i kāu kaumaha .
No kaʻike i keʻano o kēiaʻano i loko o ke ola maoli, e nānā i ka hōʻailona o lalo ma lalo nei, ka mea iʻike i nā calories i puhiʻia no ka 150-lb kanaka:
Ka Papa Hana Kūʻaiʻo Keʻena
Aia kēia papahana hoʻolālā i nā hanana cardio i hanaʻia, i hanaʻia ma kahi o ke kūlana haʻahaʻa a me ka hoʻolālā ikaika a me ka hana yoga, no ka'ōnaehana piha a kaulike:
- Mane : Ke Kumu Ellipiptical , 40 min ma ke kaʻina kūpono, 327 calories, 10 minute ke hāhā , 40 calories
- Pōʻalua : Ka Hui Lahui Kēlā , 30 min, 100 calories
- Ka Pōʻakolu : Holoholo, 45 min ma 4.5 mph, 322 calories, 10 minute ka lōʻihi , 40 calories
- Pōʻalima : Ka Hui Lahui Kēlā, 30 min, 100 calories
- Pōʻalima : Laps, 20 min, 137 calories
- Ka Pōʻalima : Ka papaʻo Yoga, 60 min, 170 calories
Ka lōʻihi manawa : 245 mau minuke
Wahiʻia nā Calories Burned : 1236
Nā Kūkākūkā e Loaa i ke kaumaha
I kēia manawa, hiki mākou i ka nitty-gritty,ʻo ka nui o ka hana e pono aiʻoe e lilo i ka kaumaha. Hiki iāʻoe keʻike he mea nui wale ka hoʻolālāʻana e pale ai i ka loaʻa o ke kālā, a he mea nui nō ia, no ka lilo maoli i ka kaumaha.
No kēia pahuhopu, hoʻolaha ka ACSM i 200-300 mau minuke i kēlā me kēia pule o ka hoʻolālā kūpono. Akā, e hoʻomanaʻo i ka hana ikaikaʻana no kekahi mau haʻawina e hāʻawi iāʻoe i kahi pale no kāu kāʻei. No kaʻikeʻana iā ia ma ka hana, hōʻike ka papahana ma lalo nei i ka hana a 150-lb i loko o 300 mau minuke o ka hoʻolālā i hoʻokahi pule:
ʻO Loss Loss Series
- Lāhina : 30 min Haʻawina Hoʻolaha Kiʻekiʻe Loa (HIIT) - Hoʻololi'ē aʻe i hoʻokahi minuke (10 mph aiʻole wikiwiki paha) me 2 mau minuke o ke heleʻana (4.5 mph) no 30 min, calories 320. Ka nui o ke kino, 30 min, 100 calories
- Pōʻalua : 60 mau papa kickboxing, 550 calories
- Ka Pōʻakolu : 30-45 Min Kekahi Kino Kiʻekiʻe , 300 calories, 15 mau minuke kekona , 42 calories
- Pōʻalima : 60 min Yoga papa, 170 mau calories
- Pōʻalima : 45 min HIIT - Mahele'ē aʻe 1 minuke 10 mph me 2 mau minuke ma 4.5 mph no 45 mau minuke, 480 calories
- Ka Pōʻalima : 30 min Ke Kai Kiekie 150 calories
Ka Honua Wā : 315 Minutes
Wahiʻia nā Calories Burned : 2112
Hoʻoponopono i nā mea a pau loa
Ināʻoe he hoʻomaka e ho'āʻo ana e lilo i ka kaumaha, hiki iāʻoe ke hoʻopauʻia e ka nui o kāu hana e hana ai. ʻO ka'ōlelo maikaʻi,ʻaʻoleʻoe e hoʻomaka i kēlā pae. ʻO kaʻoiaʻiʻo,ʻo kahi ala nui e hoʻokokoke aku ai,ʻo ka hoʻomakaʻana me ka nānāʻana i ka hoʻomaikaʻiʻana i kou olakino.
ʻO kēlā mau hana i kūpono no nā mea hoʻomaka aʻae iāʻoe e kūkulu i kahi kahua paʻa o ka ikaika ma mua o kou neʻeʻana i nā hanaʻoi aku ka ikaika e pono ai no ka mālamaʻana a me ka liloʻana o ke kaumaha. E hoʻomaka me ka mea e hiki iāʻoe ke mālama a hoʻohana i nā kulekele e like me kēia: He alakaʻi e hoʻonohonoho i kahi papahana e hana ana noʻoe .
Nā kumuhana:
ACSM a me AHA. "Nā Mauā Ola Hana a me ka Ola Ola." ACSM.
Jakicic JM, Clark K, Coleman E, et al. Ka PapaʻAmelika Hui PūʻIaʻo Sports Medicine. Hoʻonohonohoʻia kahi kūlana kūikawāʻoʻAmelika. Hoʻoholo pono i nā noʻonoʻo no ka pohō kaumaha a me ka paleʻana i ka loiloi kaumaha no nā mākua. Kaumaha Sports Sports. 2001 Dec; 33 (12): 2145-56.
Ka Peresidena o ka Pelekikena no ka Physical Fitness a me nā Sports. Hoʻoikaika Fundamentals: Nā Kūlana no nā Polokalamu Hoʻoikaika Palekana. www.fitness.gov.