He mahi whakakori tinana me te hāora? He aha tēnei (He Mahi Ā-Aerobic)? Me kōrero taipitopito tātou!

Ina rongo koe i ngā kupu '(Aerobic Activity)', tera pea ka whakaaro koe, "Āe, he mea nui, he mea uaua tēnei." Tērā pea kua kōrerotia tēnei e tētahi tākuta ki a koe, kua pānuitia rānei e koe, kua kite rānei koe i tētahi wāhi. Engari, he tino māmā noa iho tēnei, he maha ngā painga mō ō tātou tinana kāore e taea te whakaaro, ā, he mea ka taea te whakauru ngāwari ki roto i ō tātou oranga o ia rā. Nō reira, i tēnei rā, me kōrero māmā noa iho, mārama hoki mō te aha tēnei (Aerobic Activity), he aha i tino pai ai mō ō tātou tinana me ō tātou hinengaro, he aha ngā momo mea kei roto, me pēhea hoki tātou e tīmata ai ki te mahi?

He aha rawa tēnei (Te Mahi Ā-Hauora)? Kia mārama tātou!

I te whakarapopototanga, ko te mahi aerobic he mahi e whakamahi ana i te hāora i roto i ō uaua. Whakaarohia ō uaua he miihini iti i roto i tō tinana. Me whai wahie ēnei miihini hei mahi. Waihoki, me whai pūngao ō tātou uaua hei mahi. I roto i te mahi aerobic, ko te pūtake matua o tēnei pūngao ko te hāora e manawahia ana e tātou. Ina mahi koe i tēnei momo mahi whakakorikori, ka tere ake tō manawa, ā, ka piki ake hoki tō tere o te ngakau. E mōhio ana koe he aha? Nā te mea e hiahia ana ō uaua ki te hāora nui ake, ka kaha ake te mahi a tō ngakau me ō pūkahukahu ki te tuku i taua hāora puta noa i tō tinana i te tere rawa atu. He rite ki te wā e takahia ana e koe te whakateretere o te motuka, ka kaha ake te mahi a te miihini. Ko te tikanga o te kupu "aerobic" ko "me te hāora." Nō reira, ina mahi koe i tēnei mahi whakakorikori, ka whakamahia e ngā pūtau o tō tinana, inā koa ngā pūtau uaua, te hāora hei whakaputa pūngao. Mā te mahi tonu i tēnei mō tētahi wā ka whiwhi koe i ngā hua pai.

He aha te mea nui ai tēnei (He Mahi Whakangao Hau) ki a tātou? He aha ngā painga o tēnei?

Ehara i te mea ko te whakakorikori tinana anake te kaupapa o te korikori tinana. He maha ngā painga mō te hauora tinana me te hauora hinengaro. Me titiro tātou ki ngā painga matua:

1. Ka ora te ngākau, pērā i te motuka tere!

He uaua whakamiharo tō ngākau. Ina mahi koe i ngā mahi ā-aerobic, ka kaha ake tēnei uaua ngākau.

• Ka nui ake te whai huatanga o te mahi a te ngākau: Ka taea e te ngākau te pupuhi i te toto nui ake me te iti ake o te kaha.
• Ka whakahaeretia te toto toto tiketike : Ka āwhina tēnei ki te whakaiti i tōna toto toto tiketike (te toto toto tiketike) me te ārai i tōna whanaketanga i roto i te hunga kāore i te pēhi.
• Ka whakapiki i ngā taumata o te cholesterol pai ( HDL ): Ka whakaiti i ngā taumata o te cholesterol kino ( LDL ) me te ārai i ngā putunga ngako i roto i ngā oko totoKa aukati i te hanga o te papaka. Ka whakaitihia te tūponotanga o te whakawhanake i ngā mate pēnei i te mate manawa me te whiu .

2. Ka ora ake ngā pukahukahu!

Ina mahi whakakori tinana tātou, ka tīmata tātou ki te manawa hōhonu. Ka whakanui ake tēnei i te kaha o ō tātou pukahukahu. Ko te tikanga o tēnei ka piki ake te nui o te hāora ka taea e tātou te tango i roto i te kotahi manawa, ā, ka nui ake te whai hua o te nui o te hauhā waro ka taea e tātou te whakaputa. Nō reira, ka iti ake te ngenge ahakoa e whakapau kaha ana tātou.

3. He huarahi pai hei whakahaere i tō taumaha!

Mā te mahi ā-aerobic ka tahuna ngā kaora tāpiri e puta mai ana i ngā kai e kainga ana e tātou. Ka whakaitihia te kohikohinga o te ngako kāore e hiahiatia i roto i te tinana, ā, ka āwhina hoki ki te pupuri i te taumaha hauora. He mea tino nui tēnei mō te hunga e pāngia ana e te raruraru momona.

4. Ka taea e koe te noho hou tonu i te rā katoa!

Ahakoa ka paku ngenge pea koe i te tīmatanga, i a koe e mahi tonu ana i ngā mahi aerobic, ka piki ake tō taumata pūngao. Mā tēnei koe e āwhina kia mau tonu te hihiko me te mahi i te rā katoa me te kore e ngenge.

5. Ka kitea e koe te harikoa me te rangimārie o te hinengaro!

Ina mahi tātou i ngā mahi aerobic, ka tukuna e tō tātou roro ngā matū e kiia nei ko ngā endorphins. He rite ēnei ki ngā rongoā mamae tūturu me ngā rongoā whakarei ake i te wairua. Nō reira, ka whakaitihia ngā mea pēnei i te ahotea me te manukanuka, ā, ka harikoa, ka marino hoki tātou. Mō ētahi tāngata, ka taea hoki e tēnei te whakaora i ngā āhuatanga pēnei i te pouri.

6. Ka taea e koe te tiaki i a koe anō mai i ngā mate maha!

Mā te whai wāhi atu ki ngā mahi ā-aerobic auau,

• Ka whakaitihia te mōrearea o te whakawhanake i te Mate Huka Momo 2 .
• Kua kitea hoki e ngā rangahau ka whakaitihia te mōrearea o te whakawhanake i ētahi momo mate pukupuku, hei tauira, te mate pukupuku koroni me te mate pukupuku ū.
• Nā te mea ka whakapakari i ngā wheua, ka āwhina hoki ki te tiaki i ngā āhuatanga pēnei i te osteoporosis i a tātou e kaumātuatia ana.

7. Moe pai!

Ki te kaha koe ki te whakakori tinana, ka māmā ake te moe i te pō, ā, ka pai ake hoki te kounga o tō moe.

Whakaarohia te tini o ngā painga o tēnei mea kotahi! He rite ki te patu i ngā manu maha ki te kōhatu kotahi, tika?

Nā, he aha ngā mea kei roto i tēnei wāhanga (Te Mahi Ā-Hauora)? Me titiro tātou ki ētahi tauira.

Ehara i te mea ko te haere ki te whare takaro me te mahi mīhini nunui anake te tikanga o te mahi ā-aerobic. He maha ngā mea ka taea e tātou te mahi i ia rā. Ko te mea nui kia piki ake te tere o tō manawa, kia tere ake te manawa, ā, me mahi mō tētahi wā. Anei ētahi tauira:

• Te Hīkoi Tere: Kaua e hīkoi pōturi noa, engari kia tere te hīkoi kia werawera koe, kia taumaha hoki te manawa. Ka taea e koe te hīkoi poto i te tiriti me tō hoa i te ata, i te ahiahi rānei.
• Te oma tere, te oma rānei:I runga i te taumata o tō pūngao, ka taea e koe te oma tere ake, te oma tere ake rānei.
• Pahikara: Mena he pahikara tāu, he mahi whakakori tinana pai te eke.
• Kauhoe: He korikori pai e whakamahi ana i ngā uaua katoa o te tinana, ā, kāore e tino taumaha ki ngā hononga.
• Kanikani: He mea pai hoki te kanikani i a koe e whakarongo ana ki tētahi waiata. He mea pai hoki te haere ki ngā akomanga kanikani pēnei i te Zumba.
• Ngā Hākinakina: Te tākaro i ngā hākinakina tīma pērā i te whutupaoro, te poitūkohu, te netipōro, te pētimana me te tēnehi.
• Te Pekepeke Taura: He mahi tere, whakakorikori ngākau ka taea te mahi ahakoa i roto i te wāhi iti.
• Piki Arawhata: He pai ake hoki te whakamahi i ngā arawhata hei utu mō te ararewa i ngā wā katoa e taea ai.
• Ngā Mahi Whare: Whakaarohia, ko ngā mahi pēnei i te tahi i te whare, te horoi rānei i te māra, ki te mahia me te iti o te kaha me te tere, ka taea hoki te kī he mahi aerobic.

Ko te mea nui ko te whiriwhiri i tētahi mea e pai ana ki a koe, ā, ka taea tonu e koe te mahi. Kātahi ka māmā ake te hanga hei tikanga, ā, kāore e hoha.

Kia pēhea te roa me te auau e hiahiatia ana kia mahia ēnei?

He raruraru tēnei e pā ana ki te tini tāngata. E ai ki ngā whakahaere pēnei i te World Health Organization (WHO) mēnā he pakeke hauora,

• Me whai wāhi koe ki te 150 meneti (2 hāora me te 30 meneti) o ngā mahi whakakori tinana kaha-waenga ia wiki.
• Ko te taumata taurite te taumata ka taea e koe te kōrero ki tētahi hoa, ahakoa he paku pōrearea tō manawa i te wā e whakakorikori ana koe. Me werawera anō hoki koe. Hei tauira, te hikoi tere.
• Me mahi rānei koe i te iti rawa 75 meneti (1 hāora me te 15 meneti) o ngā mahi whakakori tinana kaha-kaha ia wiki.
• Ko te taumata kaha ko te taumata e tino ngenge ai koe i te wā e whakakorikori ana, e uaua ai te kōrero i ētahi kupu. Hei tauira, te oma.
• Ka taea rānei e koe te whakakotahi i ngā mea e rua.

Kāore e hiahiatia kia mahia katoatia tēnei i te wā kotahi. Ka taea e koe te mahi mō te 30 meneti i te rā, e rima ngā rā i te wiki. Ka taea rānei e koe te wehewehe kia iti ake te wā, 10-15 meneti i te rā. Ko te mea nui ko te mahi i tētahi mea! Mō ngā tamariki me ngā taiohi, he mea pai kia kotahi te haora i te rā mō ēnei mahi.

Me pēhea te tīmata? He torutoru ngā tohutohu

"Āe, he pai te tangi. Engari me pēhea taku tīmatanga?" tērā pea koe e whakaaro ana. Anei ētahi whakaaro: 1. Kōwhiria tētahi mea e pai ana ki a koe: E ai ki te kōrero i mua ake nei, ina whiriwhiria e koe tētahi mea e pai ana ki a koe, ka hiahia koe ki te mahi. Ko ētahi e pai ana ki te hikoi, ko ētahi e pai ana ki te kanikani. Kōwhiria te mea e pai ana ki a koe. 2. Tīmata Mārire: Kaua e nui rawa. Tīmata ki te 10-15 meneti ia rā, ā, ka whakanuia haeretia te wā me te kaha. 3.Hono atu ki tētahi hoa: He nui ake te ngahau o te whakakorikori tinana me tētahi hoa, mema rānei o te whānau i te mahi takitahi. Ka whakaitihia hoki te hoha. 4. Whakatakotoria he whāinga tūturu: Whakatakotoria he whāinga iti, ka taea te whakatutuki pēnei i te "Ka hikoi ahau mō te 20 meneti i ngā rā e toru i tēnei wiki." Ka pai tō wairua ki a koe anō ina tutuki i a koe aua whāinga. 5. Whakarongo ki tō tinana: Ki te mamae koe, ki te kore rānei e pai i a koe e whakakorikori tinana ana, mutu, ka okioki. Kaua e akiaki i a koe anō . 6. Rapua he tohutohu hauora: Ki te mea he mate mau tonu tōu (hei tauira, te mate manawa, te mate huka, te toto toto tiketike), neke atu rānei i te 40 tau te pakeke, he mea whakaaro nui kia kōrero ki tētahi tākuta i mua i te tīmatanga o tētahi kaupapa whakakorikori tinana hou.

Ngā māramatanga iti me ngā wehi

Tērā ētahi whakaaro hē iti e mataku ai, e mangere ai rānei ētahi tāngata ki te tīmata i ngā mahi aerobic.

• "Kāore ōku wā": He mea tēnei e kīia ana e te tini. Engari kāore e taea e koe te kimi i te 10-15 meneti i te rā? Ka taea e koe te whai wā mā te whakaiti i te matakitaki i te pouaka whakaata, me te whakaiti i te wā e matakitaki ana i tō waea.
• "He tino hoha tēnei": Ka hoha pea te mahi i te mea kotahi i ia rā. Nō reira, ngana ki te whakawhitiwhiti i ngā mahi rerekē. Ki te mea i haere koe ki te hikoi i tēnei rā, whakatangihia he waiata ka kanikani āpōpō.
• "Kua koroheke ahau / Kua momona ahau / Kāore e taea e au": (Mahi Whakakorikori Tinana) He maha ngā mea ka taea e te tangata o ngā reanga katoa me ngā taumata hauora te mahi. He maha ngā momo mea, mai i te hikoi āta haere ki ngā mahi whakakorikori tinana ka taea e koe te mahi i runga i te tūru. Ko te mea nui ko te tīmata.

Ko te mea nui rawa atu e hiahia ana mātou ki te kawe ki te kāinga mai i tēnei pūrākau! (Karere Tangohia ki te Kāinga)

Āe, kua nui tā tātou kōrero mō (Te Mahi Ā-Hauora) i tēnei rā, āe? Ki taku whakaaro kua mārama ake koe inaianei.

Kia maumahara, he tino āwhina te korikori tinana mō tō ngākau, mō ō pukahukahu, mō tō tinana katoa, tae atu ki tō hinengaro!

He tini ngā painga o tēnei mō tō oranga. Tiakina koe i ngā mate, whakahaere i tō taumaha, noho hou i te roanga o te rā, moe pai, kia harikoa – Ko te mahi ā-hauora te kī ki ēnei mea katoa. Nō reira, me te kore e whakaroa, tīmatahia tēnei tikanga pai i tēnei rā tonu. Ahakoa te iti, ko te mea nui ko te tīmata. Ka taea e koe! Ka mihi tō tinana ki a koe! mahi ā-hauora, whakakori tinana, mahi ā-tinana, hauora o te ngākau, oranga hauora, oranga hauora, hāora, mate huka, whakahaere taumaha