ʻauʻau no ka pohō kaumaha

ʻO ka hoʻokumu ʻana i kahi hana hoʻomaʻamaʻa maikaʻi a hoʻomau, he mea nui ia o kēlā me kēia hoʻolālā hoʻohaʻahaʻa kaumaha, wahi a Russell F. Camhi, he kauka lapaʻau haʻuki mālama mua ma ka Northwell Health Orthopedic Institute ma Great Neck, New York.ʻO ia ke kauka hui poʻo ma ke Kulanui ʻo Hofstra ma Uniondale, New York, a he kaukaʻi kōkua ma Hofstra/Northwell School of Medicine.

ʻO kahi hoʻolālā hoʻolālā lōʻihi no ka pohō kaumaha e hoʻokomo i ka hoʻoikaika cardiovascular - hiki ke hōʻike i ka ʻauʻau, wahi a Camhi.Hāʻawi ka ʻauʻau i nā pōmaikaʻi cardiovascular maikaʻi loa a me ka pōmaikaʻi hoʻohui o ka maʻalahi ma nā hui, nā kuli a me nā wāwae."He mea maikaʻi loa ka ʻauʻau ʻana no ka poʻe i loaʻa ka ʻāʻī o ka ʻūhā, ke kuli a i ʻole ka wāwae," wahi āna."ʻO ka hele wāwae, ka holo ʻana a me ka hana ʻana ma ka papa hana e hoʻoikaika nui ai i nā hono.Hoʻonui ʻia ke kaumaha o ke kino o ke kanaka i ʻewalu manawa ma luna o ka hui hoʻokahi ke holo a piʻi i luna a i lalo.

ʻO ka ʻauʻau kahi ala maikaʻi e hoʻomaʻamaʻa ai no nā poʻe o nā makahiki āpau, akā he koho maikaʻi loa ia no nā poʻe ʻelemakule a me nā poʻe maʻi me ka momona, no ka mea, kōkua ia e hoʻemi i ke kaumaha ma ko lākou mau ami, wahi āna.

ʻOi aku hoʻi i nā mahina wela o ke kauwela, i ka wā i manaʻo ʻole ai kekahi poʻe i ka hoʻoikaika ikaika ʻana, ʻo ka ʻauʻau ʻana a me ka hana ʻana i ka wai aerobic hiki ke lilo i mea leʻaleʻa a leʻaleʻa o ke ʻano hoʻohaʻahaʻa kaumaha.

Pehea e lilo ai ke kaumaha i ka ʻauʻau

Eia nā ʻōlelo aʻoaʻo ʻeono no ka ʻauʻau ʻana e lilo ke kaumaha.

1. E hoʻomaka i kou lā me ka ʻauʻau kakahiaka.

ʻO ka ʻauʻau ʻana i ke kakahiaka he ala maikaʻi loa ia e lele ai-hoʻomaka i kou lā – a ʻaʻole pono ʻoe e pā i ka wai me ka ʻōpū ʻole.

ʻOiai ka mea a kou makuahine i haʻi aku ai iā ʻoe e pili ana i ka pono ʻole o ka ʻai ʻana ma mua o ka lele ʻana i loko o ka loko wai a i ʻole ka moana, palekana ka ʻai ʻana i ka meaʻai māmā a i ʻole ka ʻai ʻana ma mua o ka ʻauʻau ʻana, wahi a Jamie Costello, ka luna hoʻokele o ka hoʻoikaika kino me ka Pritikin Longevity Center ma Miami."Aia kekahi huikau e hiki ana i ka hoole ana i ka aina kakahiaka ke kokua i ke kino i ka hoohana ana i ka momona i wahie, aka, ke hoike mai nei ka noii, o ka nui o na calorie i pau a pau i ke ahi i ka la a pau e hooholo ai i ka lilo o ka momona me ka manawa o ka ai ana."

Manaʻo ʻo Pritikin e hoʻokaʻawale i ka ʻaina kakahiaka ma ka ʻai ʻana i ka hapalua o ka maiʻa a i ʻole ka hapalua kīʻaha o ka oatmeal me nā hua e wāwahi i kāu wikiwiki i ka pō 15 a 20 mau minuke ma mua o ka hoʻoikaika ikaika i ke kakahiaka."Ma hope o ka hoʻomaʻamaʻa ʻana, ʻo ka ʻaina kakahiaka o nā hua keʻokeʻo a me nā mea kanu he ala maikaʻi loa ia e hoʻolako i nā ʻiʻo me ka protein pono (pono lākou)."

2. E hāpai i ka wikiwiki a hoʻokomo i ka ʻauʻau koʻikoʻi.

ʻO ka holo ʻana i hoʻokahi mile e puhi i nā calorie ma mua o ka hele ʻana i kēlā mamao.Pēlā nō, ʻo ka ʻauʻau ʻana i ka wikiwiki e puhi i nā calorie ʻoi aku ka nui ma mua o ka ʻauʻau mālie a me ka paʻa, wahi a Michele Smallidge, kumu aʻoaʻo a me ka luna o ka BS Exercise Science Program mai ke Kula o Health Science ma ke Kulanui o New Haven ma West Haven, Connecticut.

"ʻO ka hoʻoikaika nui ʻana i ka 'piʻi ʻana i ka wikiwiki' a i ʻole ka hoʻonui ʻana i ka hana e puhi i nā calorie hou aʻe i loko o kēlā ʻāpana o ka manawa."Manaʻo ʻo ia e hoʻomohala i kahi hoʻolālā i hoʻonohonoho ʻia, ʻauʻau paha me kahi hui a i ʻole hana pū me kahi kaʻi, e pale aku i nā pale kino a me ka noʻonoʻo i ka ʻauʻau ʻana me ka wikiwiki.

3. I mea e hoihoi ai, e hoʻololi i kāu hana ʻauʻau.

E like me kekahi ʻano o ka hoʻomaʻamaʻa, inā ʻoe e ʻauʻau me ke kiʻekiʻe o ka ikaika ma kahi o nā pule a i ʻole mau mahina, hiki i kāu mau hoʻoikaika paona ke paʻa, wahi a Smallidge.ʻO ka ʻauʻau ʻana i kahi mamao like me ka wikiwiki hoʻokahi hiki ke hoʻoulu i ka luhi, hiki ke paʻakikī ke hoʻomau i ka hoʻoikaika i ka holo lōʻihi.

ʻO ka hoʻololi ʻana i kāu hana ʻauʻau he ala maikaʻi loa ia e mālama ai i nā mea hoihoi i loko o ka wai a me ka holomua ʻana i nā pāpaʻi paona, wahi a Smallidge.No ka laʻana, i ka waena o kāu hana maʻamau, hiki iā ʻoe ke hui i hoʻokahi a ʻelua paha i ka wā e ʻauʻau ai ʻoe me ka wikiwiki.A i ʻole hiki iā ʻoe ke ʻauʻau me kahi hoa a loaʻa i nā heihei i kekahi manawa.ʻO ka hui pū ʻana i ka papa wai aerobic he ala maikaʻi loa ia e hoʻololi i kāu hana hoʻoikaika kino.

ʻO ka hana ʻana me nā paona wai ʻo ia kekahi ala leʻaleʻa e hoʻololi i kāu hana ʻauʻau, wahi a Tyler Fox, ke poʻo o ka ʻauʻau ʻauʻau ma Life Time, kahi hale hoʻokipa ma Scottsdale, Arizona."I kou kaomi ʻana i nā paona ma ka wai, hoʻāla ke kū'ē i kou mau ʻiʻo e like me ke ʻano o ka hana ʻana o nā kaula kū'ē ma ka ʻāina," wahi a Fox.“Hiki iā ʻoe ke hana i kāu mau neʻe punahele i loko o ka lumi paona me ka hoʻohana ʻana i nā paona wai i loko o ka loko.Hiki iā ʻoe ke hoʻoikaika i ka ikaika a hana i kāu ʻōnaehana cardiovascular i ka manawa like.No ka hoʻololi leʻaleʻa o ka wikiwiki, e koho i kekahi o kāu hoʻomaʻamaʻa dumbbell punahele a hana iā lākou i loko o ka wai ma waena o ka hoʻomaʻamaʻa ʻana o kāu ʻauʻau.

4. Hoʻohui i kahi papa ʻauʻau i ka hui.

ʻO ka ʻauʻau ʻana he hana puʻuwai puʻuwai maikaʻi loa no ka mea e hoʻāla ai i nā pūʻulu ʻiʻo he nui i ka manawa like, wahi a Camhi.ʻOi aku ka nui o nā pūʻulu ʻiʻo i ka wā hoʻoikaika kino, ʻoi aku ka nui o ke kino e puhi i ka ikehu, hiki ke kōkua iā ʻoe e hoʻemi i ke kaumaha.

Inā he mea hou ʻoe i ka ʻauʻau ʻauʻau a maʻa paha ʻoe i ka ʻauʻau ʻana a ua ʻeleʻele ʻoe i kāu paʻi ʻana, ʻo ka lawe ʻana i kahi papa ʻauʻau e aʻo a i ʻole ka hoʻomaʻamaʻa ʻana i nā ʻenehana kūpono hiki ke kōkua iā ʻoe e ʻoi aku ka maikaʻi a me ka loaʻa ʻana o ka mea nui mai kāu hoʻomaʻamaʻa wai.Hāʻawi ka hapa nui o nā hale leʻaleʻa kūloko, ka YMCA a me ka American Red Cross, i nā papa ʻauʻau.

5. E ʻauʻau pinepine e like me kou makemake.

ʻAʻohe kānāwai paʻakikī a wikiwiki hoʻi e kuhikuhi ana i ka nui o kou ʻauʻau ʻana ma ke ʻano o ka hoʻoikaika paona.ʻO ka mea maopopo, ʻo ka nui o ka hoʻomaʻamaʻa e hoʻokō ai i ka pohō kaumaha ma kahi o 150 mau minuke o ka hebedoma o ka hana aerobic haʻahaʻa a i ʻole 75 mau minuke o ka hoʻoikaika ikaika i kēlā me kēia pule, a i ʻole ka hui pū ʻana o nā mea ʻelua, wahi a Smallidge.(ʻO ia ka haʻahaʻa haʻahaʻa o ka hana maʻi cardiovascular a ka American Heart Association e paipai nei no nā pākeke a me nā keiki e mālama i ke olakino maikaʻi.)

No laila, hiki iā ʻoe ke loaʻa i kāu helu liʻiliʻi o ka cardio ma - e hilinaʻi ana inā ʻoe e hele ana ma kahi wikiwiki a haʻahaʻa paha - ʻauʻau ʻekolu a ʻelima mau manawa o ka pule no 25 mau minuke a i ʻole i ka manawa.E hoʻomanaʻo e hiki iā ʻoe ke ʻauʻau i kēlā me kēia lā no ka mea ʻaʻole paʻakikī kēia ʻano hoʻoikaika kino ma kou mau kuli, ami a wāwae paha.Eia kekahi, e hoʻomanaʻo i ka hoʻoikaika ʻana i ka hoʻomaʻamaʻa ikaika ma ka liʻiliʻi ʻelua i ka pule e hoʻoikaika i kāu hoʻoikaika paona.

6. E loiloi i kāu mau meaʻai.

I kona hoʻomaʻamaʻa ʻana no nā hanana ʻauʻau 'Olumepika, ua ʻai ʻo Michael Phelps i ka mea ʻauʻau mekala gula he 23 mau manawa ma kahi o 10,000 calories i ka lā, i kōkua iā ia e mālama i ke kino wiwi.ʻOiaʻiʻo, ʻauʻau ikaika a wikiwiki hoʻi ʻo ia no kekahi mau hola i kēlā me kēia lā.

ʻO ka poʻe ʻaʻole ʻOlympians e ʻauʻau ana e lilo i ke kaumaha, pono lākou e noʻonoʻo i kā lākou ʻai.E like me ka hoʻoikaika ʻana i ke kaumaha, ʻo ka hōʻemi ʻana i ka ʻai ʻana i ka calorie ʻoiai ke komo ʻana i ka ʻauʻau maʻamau hiki ke kōkua iā ʻoe e hoʻohaʻahaʻa i nā paona.

No ka lilo ʻana o ke kaumaha, manaʻo ʻo Smallidge e hoʻopau a ʻoki paha i nā meaʻai i hoʻoponopono ʻia i ka calorie kiʻekiʻe, me:

• Keke.
• Candy.
• Kuki.
• Wai hua.

ʻO nā ʻiʻo i hana ʻia (ka puaʻa, nā ʻoki anu a me ka sausage, no ka laʻana).

Akā, e hoʻonui i kou ʻai ʻana i nā meaʻai olakino olakino, e like me nā huaʻai hou, nā mea kanu a me nā kumu wīwī o ka protein, e like me ka pī, nā nati a me nā ʻanoʻano."Heluhelu ʻia nā calorie, no laila e makaʻala i ka mana ʻāpana me nā meaʻai kūlohelohe holoʻokoʻa," wahi a Smallidge.