ʻO ka ikaika o ka hana he hoʻokahi wale nō o nā mea nui o kāu polokalamu kekahana, kahi hapa o ka FITT Principle , kahi papa kuhikuhi e hōʻike iāʻoe i keʻano o ka hoʻonohonohoʻana i kahi papahana hana.
Nā kumu o ka mana
ʻO ka ikaika ka mea nui o kāuʻoihana no ka mea i ka wā eʻoi ai ka ikaika o kāuʻoihana, e ikaika ikaika ana kou kino aeʻikeʻoe i nā loli o kou kaumaha, ka nui o ka momona o ka kino, ka hoʻomanawanui, a me ka ikaika.
ʻO ka ikaika nui kekahi mea āu e makemake ai e nānā i nā manawa a pau eʻike ponoʻoe i kahi hana maikaʻi. ʻO ka mea pōʻino,ʻo ia kekahi o nā meaʻoi aku kaʻoi aku ke nānā. Nui mākou i nā koho, akāʻaʻole kekahi o lākou i hemolele, no laila, he pinepine ia e hui pū ai iā lākou no ka loaʻa pono o keʻano o ka paʻakikī e hana neiʻoe.
Pehea e nānā aku ai i ka nui o kāu Cardio Intensity
Nui kāu mau koho i ka wā e loaʻa ai ka ikaika o ka huli. Ma lalo iho kekahi o kaʻu mau punahele.
Kuhi Helu
ʻO ka hoʻohanaʻana i ka helu o kāu Maximum Heart Rate (MHR) he mau mea i hoʻohana nuiʻia no ka hoʻomauʻana i ka ikaika no ka mea he maʻalahi a hiki iāʻoe ke nānā pono i ka nui o kou naʻau ma o ka nānāʻana i ka nānāʻana o ka naʻau.
No kēiaʻano ke hoʻohana neiʻoe i kahi hoʻopihapiha, e like me ke Karvonen Formula , a iʻole kahi Target Heart Rate Calculator maʻamau e loaʻa ai kāu mahele loiloi o ka puʻuwai - ka mahele o ka puʻuwai e ho'āʻo nei e hana i loko e loaʻa ai kaʻoihana maikaʻi loa.
ʻO nā drawbacks iʻaneʻi,ʻo ke kumuhana i hoʻohanaʻia no ka hoʻohāluaʻana i ka THRʻaʻole i kokoke i ka maikaʻi a hiki ke hoʻopau iā ia e like me 12 mau mau minuke.
Akā, hāʻawi iāʻoe i kahi e hoʻomaka ai.
Kūkākūkā i ka ho'āʻo
He ho'āʻo maʻalahi kēia no kaʻikeʻana i kou ikaika. E hoʻolohe waleʻoe i keʻano o kouʻoluʻolu. Inā hiki iāʻoe ke kamaʻilio maʻalahi, ke hana neiʻoe i kahi kukui māmā, maikaʻi ia no ka mahanahana. Inā hiki iāʻoe ke kamaʻilio, akā uaʻoi aku ka paʻakikī, hikiʻoe i kahi i loko o ke kaʻina kūpono.
Inā hiki iāʻoe ke'ōlelo wale i nā hua'ōlelo pōkole, pono ia kahi e makemake aiʻoe no kāu mau hana.
Ināʻoe e hoʻolālā i ka wā lōʻihi , hiki ke hoʻokomoʻia kekahi mau manawa kōmā a me nā anaerobic i kahi o ka nīnauʻana.
Loaʻa i ka haʻalele
ʻO kāuʻike iʻikeʻia, aiʻole kou RPE, pili i ka paʻakikī o ka hana. ʻO ke kaulike kaulike āu eʻike pinepine ai,ʻo ia ka Borg Scale of Received Exetion , kahi laina mai 0-20.
No kaʻu mau hana, makemake au e hoʻohana i ka pālākiō 1-10 , he emiʻuʻuku ia.
ʻO ka manaʻoʻo ia e nānā i loko a nīnau iāʻoe iho i ka paʻakikī e hana neiʻoe. Ināʻoluʻoluʻoe, aia pahaʻoe i kahi Level 3 aiʻole 4. Inā makemakeʻoe e hoʻolālā anaʻoe, akā aia wale nō ma kou wahi hoʻomaha, ponoʻoe i kahi Level 5. Inā e huhū anaʻoe a me ka hanuʻole, hiki iāʻoe ma kahi Level 8 a 9 paha.
Peheaʻoe e pono ai ke hana?
ʻAʻole hiki ke pane i kēlā nīnau no kēlā me kēia kanaka, akāʻo kaʻu e'ōlelo aku nei,ʻoʻoe ke hana ma nāʻano he nui - Low, Hoʻohaʻahaʻa, a kiʻekiʻe, ma loko o ka hebedoma e hōʻaloʻoe i kāu pūnaewele ikaika me ka hanaʻole i ka hana.
ʻO ka Polokalamu Hana Hana Hoʻohālike
> Puna
> KaʻAmelikaʻAmelika ma ka'Aawina. ACE Manual Handbook Manual, 5th Edition. San Diego: KaʻahaʻAmelika i ka hoʻokūkû, 2014.