E hauʻoli nui wau e haʻi aku iāʻoe, i loko o nā pōmaikaʻi he nui ,ʻo Pilates kaʻoihana momona maikaʻi loa ma ka honua, aʻo kāu mea wale nō e hana aiʻo Pilates aʻo ka mea kānalua pahaʻoe. ʻAʻole pēlā ka hihia. Hiki i nā Pilates ke kōkua nui loa i loko o ka papahana hoʻolālā hana nui, akā he mau pono'ē aʻe kekahi e pono ai ka maikaʻi.
ʻOkoʻa ka momona o ke ahi e pili ana i ka nui o ka ikaika e hana ai. Loaʻa iā mākou ko mākou ike mai ka meaʻaiʻai. Inā loaʻa iā mākou nā calorieʻaʻole i wela i loko o kahi haʻawina a iʻole ma ke kaʻina hana ola, mālama mākou i nā mea momona. Ināʻoi aku kaʻoi aku o kaʻoi aku o kaʻoihanaʻoi aku ma mua o kāu i hana ai, e momona ka momona o kou kino e kōkua i kāu hana.
ʻO ka momona a me ka Pilates
Aia kekahi mau ala e hoʻonui ai i ka momona momona o kahi hana Pilates. ʻO ka hoʻonuiʻana i ka wikiwiki e hana aiʻoe i ka hana maʻamau, ke kiʻekiʻe o ka paʻakikī o nā haʻawina, a me ka lōʻihi o ka hana e hoʻonuiʻia nā calorie a hoʻoneʻe iāʻoe kokoke i kahi wela momona . E aʻo hou e pili ana i ka hanaʻana i nā Pilates e pili ana i ka lilo o ke kaumaha :
Ka Liko Kaumaha Loss Hana Hana Hana: Strength and Cardio
Wahi a ka American College of Sports Medicine (ACM), 150 a 250 mau minuke ma kēlā me kēia wiki o ka hoʻolālā kūkino hiki ke hoʻonui i ka pohō. Loaʻa ka paʻakikī kaumaha nui ma kahi o 250 mau minuke i kēlā me kēia pule.
ʻEhā wale nō mau manawa Pilata i kēlā me kēia pule. Eia nō naʻe, he mau kūlana kiʻekiʻe loa kēlā mau papa e hālāwai me ka nui o ka nui e pono aiʻoe e puhi i ka momona .
ʻO kahi hopena maikaʻi loa,ʻo ia ke hana i kahi hui o ka cardio a me ka ikaika a me ka hoʻoikaika i ka aʻoʻana i loko o kāu pule. Eʻikeʻia kēlā hui pūnaewele i mea maikaʻi no ka hoʻonuiʻana i ka hōʻemi a me ke kaumaha o nā kaumaha.
ʻO Pilates ka māhele haʻawina kūpono maʻamau o ka papahana. A maikaʻiʻo Pilates no ia mea.
ʻO kaʻoihanaʻino
Mai hopohopoʻoe i ka manaʻo e hoʻonui i ka hana aerobic (cardio) i kāu polokalamu kekahana . Hiki iāʻoe ke hoʻomaka me nāʻano hana likeʻole e mālama ai i kou puʻuwai no kahi manawa i kāohiʻia. Hiki iāʻoe ke hoʻomaka me ka holomuaʻana i ka papahana, ka hula, ke pāʻani, kaʻauʻauʻana a iʻole kekahi mau hana leʻaleʻa'ē aʻe. Ināʻaʻole maopopo iāʻoe keʻano o ka hana a cardio a pehea e hoʻomaka ai, e heluhelu hou aʻe e pili ana i ka cardio .
Ehia nui ka cardio e pono ai? ʻO nā papa hana hoʻolālā kino no nā meaʻAmelika e hōʻike ana i 2.5 mau hola i kēlā me kēia wiki o ka papa hana ārobic (cardio) iʻole 1,25 hola o ka cardio kiʻekiʻe. E aʻo hou e pili ana i ka hoʻohuiʻana i Pilates a me ka hoʻonaʻauao cardio:
Ke Koʻi Aʻo me Pilates
Nā Pilates a me ke aʻoʻana
E hoʻomaka i Bilates
ʻO ka papa hana hoʻolālā momona e ho'ākākaʻia ma lalo nei e hāʻawi iāʻoe i 2.5 mau hola o ka cardio kūpono a me ke kau palena he 2 mau o ka ikaika aʻo . ʻO ia ka mea e kau ai iāʻoe ma ka palena kaumaha o nā kaumaha ma kahi o 250 mau minuke i kēlā me kēia pule o ka hoʻomehana hoʻohālike e like me ka'ōlelo a ka ACM (e nānā i kaʻaoʻao 1). ʻOiai, hiki iāʻoe ke hoʻohui a hoʻohālikelike e like me ka mea kūpono no kou kino a me ka papahana, a hoʻonui i ka ikaika e like me ke kūpono.
ʻO ka Polokalamu Hana Hoʻomākaukau Hoʻomākaukau
Ka lā 1: Pilates 40 - 60 min, pahu 30 min
Ka lā 2: Cardio 30 min
Lā 3: Pilates 40 - 60 min
Ka lā 4: Cardio 30 min
Ka lā 5: Cardio 30 min
Ka lā 6: Pilates 40 - 60 min, Cardio 30 min
Lā 7: hoʻomaha lā aiʻole e hana i kahi lā i hala
E hoʻomaka i Bilates
Eʻike i Pilates Workout Routines
E hoʻomau i kahi papa hana
Ka LīʻauʻAi a me ka Lune
ʻAʻole hiki ke hoʻopihaʻia kahi mea e pili ana i ka hoʻolālā a me ka momona me ka'ōleloʻole i ka hapalua o ka hoʻohālike momona momona:ʻo kāu mea eʻai ai. ʻO ka pāʻani a me ka hoʻolima pūʻana e hoʻonui i ke kaumaha o ke kaumaha -ʻoiai, hiki iāʻoe ke hana i nā cardio a me Pilates ma ka honua aʻaʻole e lilo kekahi kaumaha keʻaiʻoe i nā calorie a pau.
Eia kekahi mau kumuwaiwai e kōkua i ka hapaʻai o kāu papahana pohō kaumaha:
Ola Ola Ola Loss
ʻO DVD Burn Burn Pilates
Aia nō hoʻiʻo Pilates DVD e nānā pono ana i ka momona. ʻO lākou pū kekahi, ke hui pinepine i ka hana cardio a me Pilates .
E hoʻohālikelike i nā uku ma nā lipene Burn Burn Pila Pilates
Kōkua hou aku no ka momona o ka momona
- ʻO ka momona momona me ka hoʻonaʻauao kaumaha
- ʻO ka momona me ka holo
- ʻO ka momona me ka heleʻana
- ʻO Pele me ka Yoga
- ʻO ka momona me ka hoʻomehana
> Kālā :
> Kūlana ACSM Kū i ka Hana Hana a me ka Lone Loss, ACSM ma ka pūnaewele.
CDC. Nā Hana Aʻe no nā poʻe a pau. https://www.cdc.gov/physicalactivity/basics/adults/index.htm.
> US Dept. o ke olakino a me nā lawelawe pilikino. Ka Hoʻomākaukau Kumu Nā Kūlana no kaʻAmelika. https://health.gov/paguidelines/guidelines/default.aspx.