Ngā hua whakamiharo o te whakakori tinana!

Mena he tangata koe e pai ana ki te noho hauora, ki te noho pakari, kua mōhio pea koe ki ngā kupu 'whakakorikori tinana'. Tērā pea kei te mahi kē koe i tēnei whakakorikori tinana, kei te whakaaro rānei koe ki te tīmata. He aha rawa tēnei whakakorikori tinana? He aha i tino pai ai ēnei mō ō tātou tinana? Me kōrero tātou mō ēnei mea katoa i tēnei rā, me te mārama noa iho.

He aha rawa te mahi whakakori tinana aerobic?

Ki te whakarapopototanga, ko te whakakori tinana aerobic he mahi tinana e whakamahi ana i ō rōpū uaua nui, e mahia tonutia ana, me te tere kua whakaritea. Ina mahi koe i tēnei whakakori tinana, ka paku piki ake tō manawa me tō tere o te ngakau. Ko te tikanga o te kupu 'aerobic' ko 'me te hāora.' Ko te tikanga tēnei ina mahi koe i tēnei whakakori tinana, ka whakamahia e koe te hāora hei whakaputa i te pūngao e hiahiatia ana e ō uaua hei mahi. Arā, ko tō manawa te kaiwhakahaere i te nui o te hāora e hiahiatia ana e rātou.

He aha te rerekētanga i waenga i te whakakori tinana aerobic me te anaerobic?

E pā ana ēnei e rua ki te āhua o te whakaputa pūngao o ō tātou tinana.

• Ko te whakakori tinana ā-hauora: Kei roto i tēnei ko te whakaputa pūngao 'me te hāora'. Ina mahi koe i tētahi whakakori tinana roa, kaha hoki e whakanui ana i te tere o tō manawa, ka whakamahia e ō pūtau te hāora hei whakaputa pūngao. Hei tauira, ko te hikoi tere.
• Korikori tinana anaerobic: Ko te tikanga o tēnei ko te 'kāore he hāora'. I ngā mahi whakakori tinana e whakapau kaha ana koe mō te wā poto (hei tauira, te hiki taumaha, te oma tere), ka whakaputa pūngao ō pūtau me te kore hāora. He maha ngā wā he mahi whakakori tinana kaha-rahi ēnei.

He aha ngā tauira o ngā mahi āerobic?

He maha ngā momo whakakori tinana ā-aerobic. Me titiro tātou ki ētahi o ngā mea tino noa:

• Te hikoi, te oma rānei
• Pahikara
• Te whakamahi i ngā taputapu cardio
• Kauhoe

Te hikoi, te oma rānei

Ko te hikoi te mahi whakakori tinana tino māmā, tino māmā hoki ka taea e koe te mahi. Ka taea e koe te whakarerekē i te kaha o tēnei mahi whakakori tinana kia rite ki tō taumata hauora. Hei tauira, ki te mea kei te tīmata koe, ka taea e koe te hikoi tere, ā, ina taunga koe ki tēnei mahi, ka taea e koe te whakanui ake i te tere. He tere ake te oma i te hikoi, engari he puhoi ake i te oma. Heoi, ka taea e te oma te pēhi ake i ō hononga i te hikoi. Nō reira, ki te mea he momo hauātanga tōu, ehara te oma i te whakaaro pai. Kāore e hiahiatia he taputapu motuhake engari he takirua hu pai. Ka taea e koe te hikoi i waho, i roto rānei (i te toa hokohoko, i runga i te ara o roto, i runga rānei i te mīhini oma). Nō reira, ka taea te mahi ngāwari i te tau katoa. Ki te mea kei te tīmata koe i tētahi kaupapa whakakori tinana, he kōwhiringa pai te hikoi.

Pahikara

He pai hoki te eke pahikara hei whakakorikori tinana. Ka taea e koe te mahi i runga i te pahikara noa, i runga rānei i te pahikara tū i te whare takaro. Ka taea e koe te whakarerekē i te kaha o tō whakakorikori tinana mā te whakanui ake i te tautuhinga i runga i te pahikara tū, mā te eke rānei i tō pahikara i runga i te huarahi pukepuke, pari rānei. He pai te eke pahikara mēnā he raruraru hononga ōu pērā i te rumatiki. Kāore e nui te taumahatanga ā-tinana ki tō tuara, hope, turi, me ngā pona pērā i te hikoi, ā, ka pai te whakakorikori tinana mō tō ngākau. Heoi, ki te mea kei waho koe e eke pahikara ana, ka taea e te rangi te whakararuraru i tō whakakorikori tinana i ētahi wā.

Taputapu Manawa

Ko ngā taputapu manawa he momo mīhini e whakanui ana i te tere o te manawa i a koe e mahi tonu ana i te momo nekehanga kotahi. Ko ētahi tauira ko:

• Mīhini hoe
• Ngā kaipiki arawhata
• Mīhini porowhita
• Wīra hikoi

Ka kitea ēnei mīhini i tō whare takaro o te rohe, ka taea rānei e koe te hoko i tētahi mō tō kāinga. Heoi, he nui rawa atu, ā, he nui te wāhi e nohoia ana i te kāinga. Nā te mea he maha ngā momo mīhini manawa, he mea pai kia whakamātauria i te tuatahi i te whare takaro, i te whare whakapakari tinana rānei. Pērā ai, ka mōhio koe ko tēhea mīhini e tino pai ana ki a koe, ā, ko tēhea te mea iti rawa te taumahatanga ki ngā ngoikoretanga o tō tinana. Ka taea hoki e tō tākuta te taunaki i te momo mīhini manawa e pai ana māu.

Kauhoe

He mahi tino iti te pānga o te kaukau. Ka whakamahia ō ringa me ō waewae hei whakatere i a koe i roto i te wai. He kaha ake te kaukau i te wai tuwhera i te kaukau i roto i te puna kaukau. Mena kei te mamae ō hononga, he pai ngā mahi whakakori tinana wai me te hikoi wai. Ka whakaitihia e te pūmau o te wai te pēhanga ki ō hononga. Mena kei te kaukau koe, kei te whai wāhi rānei koe ki ngā mahi wai, he mea nui kia whakarite kei te mahi koe i ēnei mahi i tētahi wāhi kei reira he kaitiaki ora hei āwhina i roto i te āhuatanga ohorere.

He aha ngā painga ka puta mai i te whakakori tinana ā-aerobic?

Anei ngā painga ka puta mai i te mahi i te korikori tinana aerobic:

• Ka hanga i ngā wheua kia kaha ake.
• Ka pai ake te kaha o tō uaua, te manawanui, me te ngāwari.
• Ka pai ake te taurite o tō tinana.
• Ka piki ake te mahi a tō hinengaro. Whakaarohia, e mārama ana tō hinengaro.
• Āwhina ki te whakahaere taumaha me/ranei te whakaiti taumaha.

Ehara i te mea koinā anake, engari ka whai hua anō hoki ngā mahi a te whakakori tinana ā-aerobic i ēnei e whai ake nei:

• Ka whakaiti i tō tupono ki te pāngia e ngā mate pēnei i te mate manawa, te toto toto tiketike, te whiu, te mate huka rānei.
• Ka whakapai ake i te mahi a ōu pukahukahu.
• Ka whakaheke i te toto toto.
• Ka whakapiki i ngā taumata o te HDL, arā, te cholesterol 'pai'.
• He āwhina ki te whakahaere pai i ō taumata huka toto.

He haumitanga pai te whakakori tinana mō te ngākau hauora, te hinengaro mārama, me te tinana kaha!

He aha ngā mōrearea o te whakakori tinana āerobic?

Pērā i ngā mahi ā-tinana katoa, ka pā mai ētahi whara i te wā e mahi ana i te korikori tinana. Hei tauira:

• Ngā whāwhā me ngā taumahatanga
• Ngā whati wheua – engari he tino onge tēnei ka puta, mēnā ka puta he mea pēnei i te hinganga.
• Mamae hononga
• Ngā mamae o te uaua
• Te mamae, te ngaunga rānei – inā koa i te tīmatanga.

Me pēhea te mahi haumaru i te korikori āerobic?

I mua i tō tīmatanga i tētahi kaupapa whakakori tinana hou , me kōrero koe ki tō tākuta. Pātai atu ki a ia mēnā he here kei a koe, me ngā momo whakakori tinana e tika ana māu. Mēnā he mate huka tōu, he toto toto tiketike, he mate ngakau, he mate rumatiki, he mate pūkahukahu, he mate hauora rānei, me whai pea koe i ngā mahi ārai haumaru anō i te wā e whakakori tinana ana. Ahakoa he whakatau whaiaro te momo whakakori tinana e whiriwhiria ana e koe, whakaarohia ēnei tohutohu hei whakaiti i tō tupono ki te whara, ki ngā raruraru rānei, ā, kia pai ake ai te whakakori tinana:

Anei me pēhea te ārai i ngā whara o te korikori tinana:

• Kōrero ki tō tākuta i mua i te tīmatanga o ngā mahi whakakori tinana auau.
• Akohia me pēhea te whakamahi haumaru i ngā taputapu whakakori tinana.
• Whakamahia ngā tikanga pai, mahia ngā mahi kia rite ki ngā tohutohu. He mea nui ake te mahi tika i te mahi noa i roto i te ngākau.
• Kia tika ngā kākahu me ngā hu e tika ana.
• Kia tūpato ki tō taiao (hei tauira, ki te mea kei te hikoi koe i te tiriti, kia tūpato ki ngā waka, ki ngā arai i runga i te whenua).
• Whakamahana me te totoro i te tinana i mua i te tīmatanga o te korikori tinana.

Ki te pāngia koe e ngā tohu pēnei i te poto o te manawa, te kikī o te uma, te mamae o te uma, te pakihiwi, te kauae rānei, te whanoke, te hemo, te pōhēhē, te mamae rānei o ngā hononga i a koe e whakakorikori tinana ana, kati tonu te whakakorikori tinana ka waea atu ki tō tākuta.

He aha tēnei "Whakamātautau Kōrero"?

Mena he hou koe ki te whakakorikori tinana, ka taea e koe te whakamātau i tēnei 'Whakamātautau Kōrero' kia kite ai mēnā he uaua rawa mōu. I a koe e whakakorikori tinana ana, ngana ki te kōrero ki tētahi, ki te whakapuaki kupu rānei kia mārama. Mena he uaua te kōrero, tera pea kei te whakakorikori tinana koe i te kaha nui atu i tō kaha. I roto i te wā, ina pai ake tō kaha me tō manawanui, ka taea e koe te whakamātau anō i tēnei whakamātautau. Tērā pea ka rerekē ngā hua.

Kia pēhea te auau o taku mahi whakakori tinana āerobic?

He pai ake te whakakorikori tinana mō te 150 meneti ia wiki. Ara, e 30 meneti ia rā, e rima ngā rā ia wiki. Koinei te iti rawa e taunakitia ana hei whakaiti i te mōrearea o te mate manawa, te mate huka, te toto toto tiketike, me te cholesterol tiketike.

Ahakoa te āhua nei he mahi nui te whakakorikori tinana mō te 150 meneti i te wiki, anei ētahi tohutohu hei whakamāmā ake i tēnei:

• Whakaritea he wā mō ngā mahi ā-tinana i roto i tō rā.
• Kōwhiria ngā mea e pai ana ki a koe. Kātahi ka kore koe e hoha.
• Whakakorikori tinana i roto i ngā wā poto. Hei tauira, hikoi mō te 10 meneti, e toru ngā wā i te rā.
• Whakakorikori tinana me ō hoa, me tō whānau rānei. He nui ake te ngahau.

Ka taea e koe te mahi whakakori tinana i ia rā. Kāore he take ki te okioki i waenga i ngā wā whakangungu karapīpiti, ki te kore koe e whakangungu kaha ana mō te marathon, ki te mamae tonu rānei ō hononga. Mena he raruraru tō mamae hononga, kōrero ki tō tākuta mō ngā whakakori tinana kāore i te mamae rawa.

Me pēhea te mahi tika i te korikori āerobic?

Me toru ngā mahi o tētahi wā whakakorikori tinana:

1. He wā whakamahana tinana.

2. Te ahunga whakamua o te mahi whakakori tinana.

3. He wā whakamātao.

Te Whakamahana me te Whakamatao

Me whakauru he wā whakamahana me te wā whakamatao i roto i ia wā whakangungu tinana. Ehara i te mea pai te totoro pūmau i te wā e whakamahana ana. Engari, me whakanui haere i te tere me te kaha o tō whakangungu. Mā tēnei ka piki ake te rere o te toto ki ō uaua, ka whakaiti hoki i te tūponotanga o te whara o te uaua, o te hononga rānei. Me roa te whakamahana i waenga i te 5 me te 10 meneti. Me mahi te whakamatao mō te roanga o te wā, me te āta haere. He pai ake te mahi i ngā whakangungu totoro i muri i te whakangungu tinana.

Te ahunga whakamua o te whakakori tinana

Me rerekē te kaha o tō whakakori tinana, te nui rānei o te mahi e mahia ana e koe i roto i tō whakakori tinana, puta noa i tō mahi. Me whakatau e koe tēnei ahunga whakamua i runga i tō manawanui me tō kaha. Mena kei te tīmata noa koe, tīmata mārire. Mena kei te whakangungu koe mō te marathon, ka taea e koe te whakanui haere i te nui o te mahi e mahia ana e koe i roto i tō whakakori tinana.

E toru ngā huarahi hei ahu whakamua i roto i te whakakori tinana ā-aerobic:

• Whakanuia te tere.
• Whakanuia te ātete. (hei tauira, te whakanui ake i te tautuhinga i runga i te pahikara, te piki puke)
• Whakanuia te roa/te wā.

Mā te kotahi, mā te whakakotahi rānei i ēnei tikanga ka pai ake tō hauora tinana. Ina whakanuia te kaha, me mahi āta haere, me te āta haere. Kaua e whakapau kaha. Me mahi mō ētahi meneti i ia wā, i roto i tētahi huarahi e wero ana i a koe.

Me haere rānei ahau ki te whare takaro tinana hei mahi i ngā mahi whakakori tinana āerobic?

Kāo, kāore koe e hiahia ki te haere ki te whare takaro tinana, ki te whare whakapakari tinana rānei hei mahi i te korikori tinana. Ka taea e koe te mahi i ngā korikori tinana ki te kāinga pēnei:

• Te hikoi
• Kanikani
• E eke pahikara ana
• Te tapahi i te tarutaru (me te mīhini tapahi tarutaru)

Engari ki te pai koe ki te whakamahi i ngā taputapu cardio motuhake pēnei i te elliptical, i te treadmill rānei, he pai ake te haere ki te whare takaro tinana ki te mahi i ngā mahi aerobic.

Karere Tangohia ki te Kāinga

Nō reira, ko te whakakorikori tinana he mea hei whakaoho i a koe, hei nekeneke hoki. Ka piki ake te tere o tō ngakau, ā, ka werawera koe. He uaua pea te whakakorikori tinana i ētahi wā, engari ka māmā ake pea ina mahi koe i ngā mea e pai ana ki a koe, me te hunga hoki e pai ana ki a koe. Kia mahara, i mua i te tīmatanga o tētahi mahi tinana hou, me kōrero koe ki tō tākuta kia mōhio ai koe he haumaru mōu. Ki te mamae koe i a koe e whakakorikori ana, kati te mahi ka toro atu ki tētahi tākuta. Kei ō ringaringa tō hauora!

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