Uaʻike mākou i ka hikiʻole ke ulu aʻe akā, akā, i ka nānāʻana iāʻoe i nā poʻeʻelemakule i kēia mau lā,ʻano'ōpio lākou ma mua o ka wā. ʻO kekahi hapa o ia mea e aʻo nei i ka mālamaʻana iā mākou iho i ka hana, akā no nā mea a mākou e hana nei, e loli ana ko mākou kino.
Aia kekahi mau mea i hikiʻole iā mākou ke mālama i ka wā e ulu ai mākou, akā hoʻokahi mea e hiki iā mākou ke hana i kekahi mea e pili ana i ka mālamaʻana i ko mākou kaumaha.
ʻAʻole paha mākou e like i ke kaumaha o mākou i ko mākou'ōpiopio, akā, hiki iā mākou ke ikaika, maikaʻi a olakino no nā makahiki a mākou i loaʻa.
No ke aha e loaʻa ai iā mākou ka waiwai e like me mākou i ka makahiki
Manaʻo ka hapanui o ka loaʻaʻana o ka kaumaha a me keʻelemakule e hele i ka lima, akāʻo ke kumu no ka loaʻaʻana o ke kaumahaʻaʻole i kahi wale nō keʻano o ka wāʻelemakule,ʻo keʻano o ka loli o kā mākou mau hana. He nui ka poʻe i loaʻa ke kaumaha no ka mea:
- E hoʻonui i kahi hoʻonanei
- Mai hoʻolima i nā kaulike e mālama ai i ka nui muscle
- Eʻai i nā calorie e like me ka hoʻonoeʻana o ka hāmau
ʻOiai he mau kumuhana i hikiʻole iā mākou ke mālama, hiki ke paleʻia ka nui o ka waiwai i loaʻa me kaʻelemakule me ka hoʻoikaika iki.
Ka mea e hiki iāʻoe ke hana
ʻO ke kumu nui o ka naloʻana o ka mīkini, ka mea haʻahaʻa i ka hopena, ke noho maʻalahi nei mākou - noho mākou ma ka hana, noho mākou i ka wā e nānā mākou i ka TV a noho mākou i ka wā e pāʻani ai mākou i ka papapiula. Inā lōʻihi ka manawa e hoʻolāʻihi ai i ka wā o ko mākou'ōpiopio,ʻoi aku ka paʻakikī o ka ho'ōkiʻana i ka hanaʻana i ka wā e ulu ai mākou.
Ma muli o ka hanaʻana a me nā mea kaupaona e mālama ai i kou puʻupuʻu a hoʻonui i kou iwi i ka mālamaʻana i kahi kūmole kiʻekiʻe . Ma mua o kou hoʻomakaʻana, eʻikeʻoe i kāu kauka,ʻoiai ināʻoe ma nā lāʻau a pau a iʻoleʻoe e loaʻa i kaʻeha a iʻole nāʻeha āu e kamaʻilio nei. I ka manawa i loaʻa iāʻoe kaʻaeʻole i ka hoʻolālā, hiki iāʻoe ke hahai i kēia kulekele maʻamau no ka hoʻokumuʻana:
- Ka Hoʻoholo o ka Cardio : E koho i kahi hana āu eʻoliʻoli aiʻole e noʻonoʻo paha paha iāʻoe i kekahi hana e like me kaʻauʻauʻana, e hele aiʻole holo kaʻa a ho'āʻo e hana i kēlāʻoihana iʻekolu mau lā o ka pule. E hoʻomaka me ka mea hiki iāʻoe ke mālama a hoʻonui i ka manawa i kēlā me kēia pule a hiki i ka hikiʻana iāʻoe ke hana i 30 mau minuke o ka hana maʻamau.
- Ka hāpai i nā mea kaulike :ʻO ka hoʻonaʻauaoʻana i kekahi o nā mea nui o kāu papa hoʻolālā. E kūkuluʻoe i ka puʻupuʻu a me ka ikaika i ka hanaʻana i nā mea nui e like me ke kaulike, ka paʻa, a me ka maʻalahi - nā mea a pau e hāʻule ana i ka makahiki.
- E nānā i kāu Diet :ʻO ka mea nui loa o ka mālamaʻana i kou kaumaha o kāuʻai. ʻO ka mālamaʻana i kāu mau calories a me ka hoʻomauʻana i kaʻaiʻai maikaʻi ma kahi o ka hapanui o ka manawa e hiki iāʻoe ke pale i ka waiwai nui i kou wā e ulu .
- Eʻoiaʻiʻo : I kou uluʻana, e lōʻihi ka loliʻana o ka kaumaha, no laila e kōkua ka nānāʻana i ke kaʻina hana - ke loaʻa kāu mau hana a me kaʻaiʻana me ke olakino i hiki. Hana i kēlā a me kou kino e pane i kona manawa pono'ī.
Inā ua paʻakikīʻoe e hoʻomaka aiʻole e paʻa i kahi papahana hoʻolālā, e hoʻoikaikaʻoe ma ka hoʻomanaʻoʻana i kāu hana no kāu olakino ke hoʻoikaikaʻoe: hikiʻoe i ka maikaʻi,ʻoi aku ka maikaʻi, hoʻemiʻoe i kou mau maʻi o ka maʻi maʻi a me ka maʻi maʻamau, aʻoi loa , ke hana neiʻoe i keʻano o kāu kino no: neʻeʻana.
Nā kumuhana:
ʻO Williams PT, Wood PD. ʻO nā hopena o ka hoʻololiʻana i nā kaulike ma luna o ke kaumaha a me ka waiwai o ka waiwai e pili ana i ka makahiki. ʻO Int J Obes (London). 2006 Mar, 30 (3): 543-51.
ʻO Williams PT, Pate RR. ʻO nā pilina mahele mahele o ka hoʻolālā a me ka makahiki i ka palekana i 60,617 mau kāne'ōmaʻa. Kaumaha Sports Sports. 2005 Aug; 37 (8): 1329-37.