He uaua ki a koe te manawa i ētahi wā i muri i te piki i ngā arawhata, i te oma rānei i muri i te pahi? Ahakoa he poto noa te tawhiti e hikoi ana koe, ka pōturi te manawa? Ki te pērā, he mea nui tēnei kōrero māu. I tēnei rā ka kōrero tātou mō tētahi momo whakakori tinana he tino whai hua mō ō tātou ngākau, mō ō tātou pukahukahu, me te tinana katoa. Ko te whakakori tinana aerobic tēnā. Kua rongo pea koe i tēnei ingoa. Kia mārama tātou he aha te mea nei, me pēhea te mahi, me ngā painga ka puta mai i a ia .
He aha te whakakori tinana aerobic?
Ko te tikanga o te kupu aerobic he "me te hāora." He māmā noa iho, tika? Ina mahi tātou i te korikori tinana aerobic, ka mahi tonu ngā uaua nui o tō tātou tinana (hei tauira, ko ērā o ō tātou waewae me ō tātou ringa), i roto i te manawataki kotahi. Whakaarohia pērā i te wā e hikoi ana koe, e oma ana, e kaukau ana rānei.
Ina mahi tātou i tēnei momo korikori tinana, ka piki ake te tere o te manawa, ka piki ake hoki te tere o te manawa. Ko te mea ka tupu, ka piki ake te nui o te hāora e uru ana ki roto i tō tātou tinana. Ko tēnei hāora tāpiri te mea e whakamahia ana e ō tātou uaua hei whakaputa i te pūngao e hiahiatia ana e rātou . Pērā i te hiahia o te miihini motuka ki te hau (hāora) me te penehīni, me hiahia hoki tō tātou tinana ki te hāora hei whakaputa pūngao. Nō reira, ko te korikori tinana he mea kia pai ake ai te pūnaha whakamahi hāora o tō tātou tinana.
He aha te rerekētanga i waenga i te Aerobic me te Anaerobic?
Kua rongo pea koe i te kupu 'anaerobic'. Kaua e whakapoauau i ngā mea e rua. He tino māmā tēnei ki te mārama.
Ko te tikanga o te kupu anaerobic ko te "kāore he hāora." Ko ēnei mahi whakakori tinana he mahi ohorere, he kaha nui mō te wā poto. Hei tauira, te hiki taumaha, te oma tere rānei. I ēnei wā, kāore he wā o ō tātou uaua ki te whakamahi i te hāora hei hanga pūngao. Engari, ka whakamahia e rātou te pūngao kua rongoatia i roto i te tinana.
Kia mārama tātou te rerekētanga i waenganui i ēnei e rua.
| Āhuatanga | Korikori tinana | Korikori tinana anaerobic |
|---|---|---|
| Te tikanga | "Me te hāora" - e whakamahi ana i te hāora hei whakaputa pūngao. | "Anaerobic" - kāore e whakawhirinaki ki te hāora mō te pūngao. |
| Te āhua o te whakakori tinana | He tikanga e mahia ana mō te wā roa, i roto i te manawataki kotahi. | He nui te pūngao e whakamahia ana i te wā kotahi, ā, he poto noa te wā e oti ai. |
| Ngā tauira | Te hikoi, te oma tere, te eke pahikara, te kaukau. | Te hiki taumaha, te oma tere, te peke teitei. |
He aha ngā mahi whakakori tinana ka taea e tātou te mahi?
Ko te mea pai rawa atu mō tēnei, kāore koe e hiahia ki te whakapau moni nui ki te mahi i ēnei mahi whakakori tinana. He maha o ēnei ka taea te mahi i roto i ō tātou oranga o ia rā.
1. Te hikoi, te oma rānei
Koinei te korikori tinana tino māmā rawa atu ka taea e te tangata te mahi. Ka taea e koe te tīmata i te tere e pai ana ki a koe. Ka taea e koe te hikoi i te tiriti i te ata, i roto i te pāka, i roto rānei i te toa hokohoko i te rā ua. Ko tāu noa he hu pai. He tere ake te oma i te hikoi, engari he tere ake i te oma. Heoi, ki te raru ō turi, ō waewae rānei, he pai ake te hikoi i te oma, nā te mea he iti ake te pēhanga ki ō hononga.
2. Te eke pahikara
He tino pai hoki tēnei mahi whakakori tinana. Ka taea e koe te eke pahikara tū i te kāinga, ka taea rānei e koe te eke pahikara noa i te rori. Mā te eke i te rori pukepuke ka kaha ake te whakakori tinana. He tino pai tēnei mō te hunga whai mate hononga pēnei i te rumatiki. Nā te mea kāore e nui te pēhanga ki ngā wāhi pēnei i ngā turi, ngā hope, me ngā pona waewae i te wā e hikoi ana.
3. Taputapu Manawa
He mīhini ēnei e kitea ana i roto i te whare takaro tinana. Ka whakanui ake i tō tere manawa mā te mahi i te nekehanga kotahi anō, anō.
- Miri wīra: He mīhini e taea ai e koe te hikoi/oma i te wāhi kotahi.
- Porowhita: He mīhini e rite ana ki te hikoi i runga i te hau, ā, ka iti ake te pēhanga ki ō hononga.
- Mīhini hoe: He mahi e rite ana ki te hoe poti.
- Ngā kaipiki arawhata: He mahi e rite ana ki te piki arawhata i te wāhi kotahi.
I mua i te hoko i tētahi mīhini pēnei i te kāinga, he mea pai kia haere ki te whare takaro tinana ki te whakamātau. Kātahi ka taea e koe te whiriwhiri i te mea e pai ana ki a koe, ā, e tino whakamarie ana hoki.
4. Kauhoe
He tino pai te kaukau mō te tinana katoa, ā, he iti noa te pānga. Nā te mea ka mānu tātou i roto i te wai, kāore ō tātou hononga e rongo i te taumaha o ō tātou tinana. Nō reira, he tino pai mō te hunga e mamae ana te turi, e raru ana rānei te tuara. Me kaukau tonu ki tētahi wāhi kei reira he kaitiaki ora, nō reira me whakarite kia kaukau haumaru koe.
He aha ngā painga o te whakakori tinana i roto i te tinana?
Kāore he mutunga o ngā painga o ēnei mahi whakakori tinana. Anei ētahi o ngā mea tino nui.
| Rāngai whai hua | Te painga |
|---|---|
| Ngā uaua ngākau me ngā toto | Ka whakaiti i te mōrearea o te mate manawa, te toto toto tiketike, me te whiu. Ka whakahaere i te toto toto tiketike. |
| Ngā pūkahukahu | Ka whakanui ake i te mahi me te kaha o ngā pukahukahu, ka māmā ake te manawa. |
| Te mate huka me te cholesterol | Āwhina ki te whakahaere i ngā taumata huka toto me te whakapiki i ngā taumata HDL (cholesterol pai). |
| Ngā wheua me ngā uaua | Ka whakapakari i ngā wheua. Ka whakanui ake i te kaha o te uaua, te manawanui, me te ngāwari. |
| Te whakahaere taumaha | He tino āwhina ki te whakaiti i te taumaha me te whakahaere i te taumaha o te tinana. |
| Hauora hinengaro | Ka whakanui ake i te mahi a te roro, ka whakapai ake i te mahara, ka whakaiti i te ahotea me te manukanuka, ā, ka āwhina i a koe kia harikoa. |
Me pēhea te tiaki i a koe i te wā e whakakorikori ana?
Ahakoa te pai o te whakakori tinana, ka tūpono he morearea mēnā kāore i te tika te mahi. Nō reira kia tūpato ki ēnei mea.
Ko te mea nui ko te kōrero ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakori tinana hou. Ina koa mēnā he mate hauora tōu pēnei i te mate huka, te toto toto tiketike, te mate ngakau, te mate rumatiki rānei, pātai atu ki tō tākuta he aha te mea pai mōu, he aha te mea kino mōu, me te roa o te wā me mahi koe.
Me mahi ēnei mea hei ārai i ngā whara:
- Akohia te whakamahi tika i ngā taputapu whakakori tinana. Mēnā ka hē te whakamahi, ka whara pea.
- Kia tika te tū. Kia tika tō tuara, ā, kia pai hoki te whakakori tinana mōu.
- Kia tika ngā kākahu me ngā hu e tika ana.
- Kia tūpato ki tō taiao. Ki te hikoi koe i te tiriti, kia tūpato ki ngā waka.
- Kia tino whakamahana koe i mua i tō whakangungu tinana, me te whakamatao i muri i tō whakangungu (ka kōrerohia tēnei e tātou ā muri ake nei).
Ki te pāngia koe e ēnei tohu i te wā e whakakorikori ana koe, kati tonu!
Ki te pā mai tētahi āhua pēnei i a koe e whakakorikori tinana ana, kati tonu te whakakorikori tinana ka toro atu ki tō tākuta .
- He uaua ki te manawa
- Te kikī o te uma, te mamae, te mamae rānei e horapa ana mai i te uma ki te pakihiwi, ki te kauae rānei
- Pōuriuri
- Te ahua he namu
- Pōhēhētanga
- Te mamae nui i ngā hononga
Kia pēhea te roa o te wā me whakakorikori koe i ia wiki?
E taunaki ana ngā tohunga hauora kia 150 meneti te iti rawa o te whakakori tinana kaha-waenga ia wiki .
Ahakoa te roa o te 150 meneti, he ngāwari noa iho te whakahaere.
- Whakatakotoria mō te 30 meneti i te rā, e 5 ngā rā o te wiki .
- Ki te mea he uaua ki te mahi mō te 30 meneti i te wā kotahi, me mahi mō te 10 meneti, kia toru ngā wā i te rā . Pērā i te ata, te ahiahi, me te ahiahi.
- Kōwhiria tētahi mea e pai ana ki a koe. Kātahi ka kore koe e hoha. Tērā pea he pai ki a koe te kanikani, he mahi whakakori tinana pai anō hoki tēnā!
- Me mahi tahi me tētahi hoa, me tētahi mema rānei o te whānau. Pērā ai ka nui ake te whakatenatena i a koe.
E mōhio ana koe ki te "Whakamātautau Kōrero"?
He huarahi māmā tēnei ki te mōhio mēnā he tino uaua rawa te mahi whakakori tinana e mahia ana e koe. I a koe e whakakori tinana ana, tirohia mēnā ka taea e koe te kōrero noa. Ki te taea e koe te kōrero i tētahi rerenga kōrero me te kore e tūtuki, e hē rānei, kei te taumata tika koe. Ki te uaua te kōrero, ko te tikanga he tino uaua rawa te mahi whakakori tinana, ā, me āta haere koe.
3 ngā taahiraa hei mahi tika i te whakangungu aerobic
He mea tino nui kia whai i ēnei kaupae e toru i te wā e mahi ana i tētahi korikori tinana.
1. Whakamahana - te whakamahana i te tinana:
I mua i te tīmatanga o tō whakangungu tinana, me whakamahana koe mō te 5-10 meneti. Ko te tikanga tēnei me tīmata te whakangungu ka mahia e koe i te tere tino tere. Hei tauira, te hikoi tere i mua i te oma. Mā tēnei ka piki ake te rere o te toto ki ngā uaua, ā, ka whakaiti i te tūponotanga o te whara.
2. Te ahunga whakamua o te whakakori tinana:
I muri i te whakamahana tinana, hoki atu ki tō tere me tō kaha noa, ka tīmata ki te whakakorikori tinana. Mena he tīmatanga koe, tīmata mārire. I a koe e mātau haere ana, ka taea e koe te whakanui haere i te kaha. E toru ngā huarahi hei mahi i tēnei:
- Whakanuia te tere
- Whakanuia te ātete - hei tauira, te whakanui ake i te taumaha o te pahikara.
- Whakanuia te roa
3. Whakamatao - Te whakamatao i te tinana:
Kaua e mutu ohorere te mahi whakakori tinana, engari me whakamatao koe mō ngā meneti 5-10 whakamutunga mā te whakaiti haere i te tere. Hei tauira, ki te tere tō hikoi, me haere pōturi, kātahi ka mutu. Koinei te wā pai ki te mahi i ngā mahi totoro. Ka taea e tēnei te whakaiti i te mamae o ngā uaua.
Hei whakamutunga, ko te whakakori tinana tētahi o ngā haumitanga pai rawa atu ka taea e koe te mahi i roto i tō oranga. Kāore koe e hiahia ki te haere ki te whare takaro. Ka taea e koe te tīmata i te kāinga, me ngā mahi pēnei i te tapahi i te tarutaru, te tahi i te whare, te kanikani rānei. Ko te mea nui ko te mahi me te harikoa me te ngākau nui.
Karere Tangohia ki te Kāinga
- He tino pai te whakakorikori tinana mō tō ngākau, mō ō pukahukahu, me tō hauora whānui.
- Ka taea e koe te tīmata mā ngā mahi māmā pēnei i te hikoi, te kaukau, te eke pahikara rānei.
- Kia 150 meneti te iti rawa i te wiki. Ki te kore e taea te mahi i ngā mea katoa i te wā kotahi, wehea kia 10-15 meneti te roa puta noa i te rā.
- Me kōrero tonu ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakori tinana, ina koa mēnā he mate hauora anō tōu.
- Kaua e wareware ki te whakamahana i mua i te whakakori tinana, ā, kaua e wareware ki te whakamatao i muri iho.
- Ki te pāngia koe e ngā tohu pēnei i te mamae o te uma, te poto o te manawa, te whanoke rānei i te wā e whakakorikori tinana ana, kati tonu atu ka rapu tohutohu hauora.
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