E hoʻohuli i kāu huakaʻi no kahi hoʻoulu i loko o ka ikaika
Hiki i ka heleʻana i hope ke kōkua i nā hana? Uaʻike pahaʻoe i nā koi e hele ana i hope e hiki ke hāʻawi iāʻoe i ka manawa he 10 manawa i ka pōmaikaʻi hana. Heʻoiaʻiʻo paha ia a he moʻolelo kuʻuna paha?
Inā makemakeʻoe e hoʻololi i kāu mau hele wāwae me kekahi mau helehelena o ke heleʻana i kahiʻaoʻao, hiki iāʻoe ke hōʻiliʻili i kekahi mau pōmaikaʻi mai ka hoʻohui houʻana. ʻO ka ikaika nui e like me kahi hele wāwae, hele wāwae, a iʻole ka maʻalahi māmā.
Eia nō naʻe, ponoʻoe e mālama i ka palekana i ka wā e hoʻohui aiʻoe i ka manawa i hope i kou heleʻana.
E puhi i 40 mau hanana'ē aʻe e hele ana i hope
Ua hoʻonuiʻia ka hoʻolālā ikaika o ka heleʻana i hope a ua kohoʻia ma ka Compendium of Activities Activities, me nā haneli he nui o nāʻoihana kino. ʻO ka holoʻana ma kahi 3.5 mph ke loaʻa he 3.0 MET (keʻano like me ka metabolic) aʻo ka heleʻana i hope i kēlā wikiwiki he 6.0 MET. ʻO keʻano he 40% o nā calories āu e hoʻolimalima nei.
Ināʻoe e hele i hope i kahi haʻawina he 5 pakeneka, kokokeʻoe e pālua i kāu kālā no ka hoʻolālā, loaʻa 8.0 MET e hoʻohālikelike me 4.3 MET no kahi hele wāwae i ka'ōnaehana mua i 3.5 mph. ʻO kēia hoʻouluʻana i nā calories ke ahi a he mea maikaʻi a maikaʻi keʻano e hoʻonui i nā wā ākea i kāu hana hele.
Hiki i ka hele wāwae ke ala maikaʻi e hoʻonui i ka ikaika e like me ka nele i ka hanaʻana i ka nui o ka wikiwiki.
Inā heleʻoe me nā hoaaloha, hiki iā ia ke lilo i mea e hoʻonui ai i ka leʻaleʻa a me ke aloha e huli a hele i hope, e kamaʻilio pū me lākou i ka hoʻomauʻana i kā lākou hele wāwae mau.
Hoʻonuiʻia ka Walking Walking Heart Rate
Ua hōʻike kekahi mau haʻawina liʻiliʻi i ka heleʻana i hope e hoʻonui i ka puʻuwai o ka naʻau ke hoʻohālikelikeʻia i ka heleʻana i mua i ka wikiwiki hoʻokahi.
Uaʻikeʻia kahi haʻawina i ka loiloi houʻia mai ka makahiki 2004,ʻo ka heleʻana i hope ua hoʻonuiʻia ka puʻuwai o ka puʻuwai he 17 pakeneka i ka 20 pakeneka. Hōʻike kēia i ka heleʻana i hope he kauka hoʻonaʻauao kūwawā maikaʻi no ka hoʻonuiʻana i ka nui o ka ikaika i ka holoʻana. Akāʻo nā koi he 10 manawaʻoi aku ka maikaʻi ma mua o ka holoʻana i kahi wā paha he hoʻonui.
Nā Pōmaikaʻi Hou o nā Mau Loa E hele
Ke holo nei i hope e like me ka loaʻaʻana o nā pono he nui i loko o ka pepa manaʻo e Barry T. Bates, BSE, Ph.D. a me Janet S. Dufek, Ph.D., KEKAHI. Ua aʻo lākou i hope e holo a holo ana i kā lākou hale hana ma ke Kulanuiʻo Oregon. Ua hoʻoholo lākou ua hoʻonui ka maikaʻi o ka cardiovascular, ua hoʻonuiʻia ka paʻakikī paʻakikī, a ua hoʻoikaika i ka hana neuro-muscular a me ka palekana a me ka hoʻohālike . ʻAʻole i paʻiʻia kēia pepa i loko o ka puke pai i paʻiʻia e nā hoa.
Nā Kūkākūkā a me nā Puʻukū no ka Walking Backward
Pono e mālama i ka mālamaʻana i ka heleʻana i hope i kāu papahana holomua. Ponoʻoe e hōʻoiaʻiʻo i ka palekana ma o ka hanaʻana ma kahi āpau me ka nele i nā pilikia.
Treadmill : Inā e hana anaʻoe i hope e hele wāwae ana ma luna o ka pākī, e hoʻomaka i kahi wikiwiki e like me kahi mile i ka hola a e mākaukau no ka paʻiʻana i ka pilikia pilikia. I kou liloʻana i mea makaukau, hiki iāʻoe ke hoʻonui i ka wikiwiki a hāʻule.
Eʻike i nāʻano hou e komo i ka heleʻana a me ka hoʻohuiʻana i hope o ka mīkini pākī a hoʻomaʻemaʻe i kouʻike no nā'ōlelo aʻo palekana . Hiki i kahi hulina ke ala maikaʻi e hoʻohui i ka helehelena i kou hele wāwae a loaʻa nā pono hana o ka piʻiʻana i hope.
Ke holo nei i loko : E huli i kahi e hiki ai iāʻoe ke hele kahi hikiʻole i nā wahi kuʻuna, nā papahana, nā mea hana, a me nā meaʻai e hiki ai ke hele iāʻoe. Hiki ke koho maikaʻiʻia kahi alanui āpau a i loko o ka hale.
Track Walking:ʻO kahi ala komo i loko a waho paha he koho palekana e hōʻemi i ka hoʻokaeʻana i nā pōʻino. E hoʻomau i ka alakaʻi hoʻokahi e like me nā mea hoʻohana'ē aʻe no ka meaʻoleʻoe e holo i loko o lākou.
Ke heleʻana ma waho: hiki i ka paʻakikī ke loaʻa kahi wahi palekana no ka hele wāwaeʻana i waho no kekahi lōʻihi, koe naʻe ma ke ala.
He mea naʻauao paha ka heleʻana me kahi hoa e hele nei i mua a hiki iā ia ke aʻo iāʻoe i nā pōʻino. Ponoʻoe e hoʻomaopopo i nā poʻe e hele mai ana mai kahiʻaoʻao'ē aʻe, nā alawae a me nā kuahiwi ma nā alahele, nāʻanuʻu, nā aʻa, nā'ōpala, nā puddles, a pēlā aku.
Ke hele nei i ka Backward me nā Mākaʻikaʻi Walking: Inā e hele anaʻoe me kahi hoa a iʻole kekahi pūʻulu aloha, huli a hele a hoʻi i hope a hiki iāʻoe ke kamaʻilio e hiki ke hoʻonui i kahi leʻaleʻa. Hiki i kāu hoa hele hele ke kōkua i nā pilikia a pau iāʻoe.
Hoʻohui i ka ikaika i kāu hana
ʻO nāʻano'ē aʻe e hoʻohui i kahi wāʻoi aku ka lōʻihi i kāu kauʻana i kahi hana me nā alapiʻi, nā puʻu, ka hanaʻana i nā paepae, a me nā wāwae o ka holoʻana aʻo ka heleʻana i kāu wikiwiki kiʻekiʻe.
> Kālā:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium o nā Hana Kino. ʻO Medicine & Science ma Sports & Exercise . 2011; 43 (8): 1575-1581. doi: 10.1249 / mss.0b013e31821ece12.