Nā ala e puhi ai i nā calorie hou aku i kēlā me kēia lā

Inā ʻoe e hoʻāʻo nei e lilo i ka momona, pono ʻoe e ʻokiʻoki i ka nui o nā calories āu e ʻai ai. Akā hiki iā ʻoe ke hoʻonui i kāu mau hana hoʻemi kaumaha ma ke puhi ʻana i nā calorie i kēlā me kēia lā. ʻOi aku ka maʻalahi o kēia e hemo i ke kaona keu.

Hoʻohana kekahi ʻano o nā hana hoʻoikaika kino i ka ikehu. ʻO ka nui o nā hana e hana ai, ʻoi aku ka nui o nā calories āu e kuni ai. ʻOiai ʻo fidgeting e hōʻā i nā mea ʻoi aku ka nui o ke calorie ma mua o ka noho mālie.

Eia ka hoʻohālikelike o nā hana like ʻole a ehia mau calorie e hiki i kahi 170 paona (77 kilokilo) ke puhi i hoʻokahi hola.

• Kū ka mea kū i nā mea ʻoi aku ka nui ma mua o ka noho ʻana (186 calories vs. 139 calories).
• ʻO ka hele ʻana i kahi wikiwiki e puhi i nā calorie hou aʻe ma mua o ke kū (324 calories vs. 186 calories).
• Ke kuhi wikiwiki nei ka hele wāwae ʻana i nā mea ʻoi aku ka nui ma mua o ka hele wāwae kaulike (371 calories vs. 324 calories).

E nānā i nā ala e hana hou ai i kēlā me kēia lā. ʻOiai nā loli liʻiliʻi, e like me ke kū ʻana ma kahi o ka noho ʻana ma ke kelepona, hiki ke hōʻā i nā 100 calories i ka lā a ʻoi paha. E hoʻomaka me nā manaʻo ma lalo a piʻi mai me kou mau manaʻo ponoʻī.

E kamaʻilio mau i kāu mea mālama ola ma mua o ka hoʻomaka ʻana i kahi papahana hoʻoikaika kino hou inā ʻaʻole ʻoe e hoʻomaʻamaʻa pinepine.

1. Kū i luna. Hana nā mākala i kou kua a me kou mau wāwae i ka hana keu ke kū ʻoe. E puhi i nā ʻoi aku ʻoi aku o ka calorie, e hoʻihoʻi i mua a ke kamaʻilio nei ʻoe ma ke kelepona. Inā loaʻa iā ʻoe kahi hana pākaukau, e ʻike inā hiki iā ʻoe ke kiʻi i kahi pākaukau kū, a i ʻole hoʻokau i luna, a hoʻolilo i kahi o ka lā e kū nei ʻoiai ʻoe e hana ana.
2. E hoʻomaha mau. ʻO ka poʻe e hoʻomaha pinepine mai ka noho ʻana ua ʻoi aku ka nui o kā lākou calorie ma mua o ka poʻe e noho ana ma kahi hoʻokahi no nā hola i ka hopena. ʻO ke ala wale ʻana no kahi kikoʻī wikiwiki e haki i kou manawa noho.
3. Hele wāwae hou. Hele wāwae i ka lua i ka lua o ka hale. Pāka ma ka wēlau o ka wahi kaʻa. E haʻalele i ke kaʻa ʻōhua a i ʻole ke ala kaʻaahi e kū i mua a hele i ke koena o ke ala. E makaʻala mau i nā ala hiki iā ʻoe ke hoʻohui i ka hele wāwae i kou ola.
4. Kū i hoʻokahi wāwae. ʻOiai e kū ana, e hāpai i hoʻokahi kapuaʻi i hoʻokahi ʻīniha (2.5 kenimika) mai ka honua aku, e ʻike i ka lōʻihi e hiki ai iā ʻoe ke hoʻopaʻa i kēlā kūlana, a laila hoʻololi i nā wāwae. E hana ʻoe i nā mākala o ka wāwae, nā mākia nui, a hoʻomaikaʻi i kou kaulike.
5. E kau i kou kāmaʻa i ke kū ʻana i luna. ʻO kēia kekahi hana hoʻoikaika maikaʻi loa no ke kaulike. E ʻike inā hiki iā ʻoe ke kau i kou kīkī, kāmaʻa, a nākiʻi i kou kāmaʻa me ka ʻole o kou wāwae e pili i ka honua.
6. E ʻāwīwī. ʻO ka hele wāwae wikiwiki ʻana e kuni i nā mea ʻoi aku ka nui ma mua o ka hele mālie. Hana i kahi pāʻani mai ke ʻike ʻana i ka wikiwiki e hiki ai i kāu huakaʻi.
7. E alapiʻi. Inā pono ʻoe e hele i ka papahele 11, e hele wāwae i nā lele he nui i hiki iā ʻoe, a laila lawe i ka ʻeleweka i ke koena o ke ala. ʻO ka piʻi ʻana i ke alapiʻi kekahi o nā hana maʻalahi hiki iā ʻoe ke hana e puhi i nā calorie me ka hele ʻole i kahi hale hoʻoikaika kino.
8. E hoʻolālā i nā ʻaoʻao ʻeleu. Inā he mau malihini kāu ma kahi o kahi BBQ a i ʻole ʻahaʻaina ahiahi, e hoʻomaka i ke ahiahi me kahi pāʻani volleyball, badminton, a i ʻole he pāʻina wikiō ʻeleu. E hana i nā hanana kaiāulu e ka hui ʻana e hele i ke kīloi, hoʻolei i nā pana, a i ʻole ke pāʻani wai.
9. E hoʻokomo i kahi hāmeʻa huli. Hiki i nā mea nānā lole hana ke haʻi iā ʻoe i kāu hana ma kahi lā i hāʻawi ʻia. Hoʻonoho paha ʻoe i pahuhopu i kēlā me kēia lā no ʻoe iho, a i ʻole kiʻi i kahi hoaaloha e hui pū me ʻoe i ka hoʻokūkū aloha. Ke ʻike nei i ka hoʻohui ʻana i nā hana keu e hoʻohui i kāu mau hopena i kēlā me kēia lā hiki ke hoʻoulu iā ʻoe e hana hou aku.
10. Pākuʻi mele. ʻO ka hoʻolohe ʻana i nā mele ʻoiai ʻoe e hele wāwae hiki ke hana i nā hana hou aʻe leʻaleʻa a lawe i kou manaʻo mai kāu hana. E koho i kahi mele upbeat, a ʻike paha ʻoe iā ʻoe i ka ikaika me ka ʻike ʻole.
11. E nānā liʻiliʻi i ke kīwī. Noho ke kīwī ma o nā kaha kiʻi nui loa no nā marathon noho. Inā kau ʻia ʻoe ma kekahi hōʻike, e hoʻolohe a laila pā i ka pihi off ke pau ka hōʻike o kāu hōʻike. Hiki iā ʻoe ke hoʻāʻo e kū i luna ke nānā ʻoe a hana paha i nā pushups, crunches, a i ʻole nā ​​squats i kēlā me kēia manawa ke hele mai kahi ʻoihana. ʻO ka ʻae ʻana iā ʻoe iho e nānā i kāu hōʻike punahele ma ka hale hoʻoikaika kino hiki ke kōkua i ka hoʻonāukiuki ʻana iā ʻoe e komo i kāu hana.
12. Hana i kāu kūʻai i ke kanaka. Ke hele kino ʻoe i kahi hale kūʻai e kūʻai ai, hele wāwae ʻoe i ka hale, lawe i nā ʻanuʻu, hele wāwae i nā ʻalā, hiki i nā mea, a hāpai a hāpai i nā ʻeke. Hoʻohālikelike i kēlā i nā neʻe liʻiliʻi e pili ana i ka kūʻai pūnaewele ʻana.
13. Hana iā ʻoe iho. ʻO nā mea ʻai i hoʻomākaukau ʻia, nā pā pā hau, nā mikina holoholo a me nā mea leʻaleʻa ʻē aʻe he hana i mālama nui ʻia i ka manawa. Akā i ka maʻalahi ʻana o nā mea, ʻoi aku ka paʻakikī o ke kaulike ʻana i nā calorie āu e ʻai ai me ka ikehu āu e hoʻohana ai. Ke kuke ʻana mai ka ʻōpala ʻana, ʻoki ʻana i ka mauʻu me kahi ʻoki pahu, a me ka ʻeke ʻana i ka hele wāwae a neʻe ʻoe. A ʻo ka nui o kou neʻe, ʻo ka nui o ka wela, a ʻo ke olakino ʻoe.

Ka hōʻemi kaumaha - puhi ʻana i nā calories; Kaumaha nui - puhi ʻana i nā calories; ʻO ka momona - hoʻā i nā calories; Hana kino - puhi i nā calories; Noho paʻa - puhi i nā calories

ʻAha ʻAmelika ma ka pūnaewele hoʻoikaika kino. ʻO ke kumu kūʻai Caloric o ka hoʻoikaika kino. www.acefitness.org/updateable/update_display.aspx?pageID=593. Hoʻohou i Iune 7, 2017. Loaʻa iā Iulai 2. 2020.

Nā kikowaena no ka pūnaewele Disease Control a me Prevent. Ke kūleʻa ʻana i nā mea pale i ka hoʻoikaika kino. www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html. Hoʻohou ʻia ʻApelila 10, 2020. Loaʻa iā Iulai 2, 2020.

Despres J-P, Larose E, Poirier P. Ka nui a me nā maʻi cardiometabolic. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. ʻO ka maʻi puʻuwai ʻo Braunwald: He puke aʻo no ka lāʻau Cardiovascular. 11th hua. Piladelapia, PA: Elsevier; 2019: chap 50.

Pūnaewele ʻo ʻAmelika Hui Pū ʻIa ʻo Snap-Ed Connection pūnaewele. ʻOihana hoʻoikaika kino. snaped.fns.usda.gov/nutrition-education/nutrition-education-materials/physical-activity. Loaʻa iā Ianuali 25, 2021.

• Kaohi Kaumaha