Nā Hana Hana 30-Minute me nā hopena nui

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Me ke ʻano maikaʻi o ke kau i ke kauwela, hoʻohana nui nā mea hoʻoikaika kino i kā lākou manawa kaʻawale keu e hele i nā holo kaʻa lōʻihi, nā epic holo, a me nā mea holina nui o ka lā holoʻokoʻa. Akā inā he hapalua hola kāu, he hōʻike hou e hōʻike ana ʻo ia wale nō kāu e pono ai e loaʻa nā pōmaikaʻi kaumaha o ka hoʻoikaika kino. He kanaonokū "moderweight overweight" nā kāne Denemaka i komo i kahi hoʻopaʻa haʻawina ma ke Kulanui o Copenhagen. Makemake lākou āpau e lilo i ka paona a hana i ka hoʻoikaika kino mau no ʻekolu mau mahina. Hoʻoholo paha lākou, hoe hoe, a jogging paha no 30 a 60 mau minuke paha. Ua ʻike nā kānaka noiʻi, no ka mea, ua kāohi ʻia nā mea ʻē aʻe no, nā kāne e hoʻomaʻamaʻa ana no 30 mau minuke i ka awelika he ewalu paona, a ʻo nā kānaka he 60 mau minuke i lilo i ʻeono paona wale nō i ka averiga.

No ke aha mai? Kuhi nā kānaka noiʻi ua hoʻoikaika ka hoʻolālā hola i ka piʻi ʻana o ka makemake i hōʻole i ka hana keu. A i ʻole, ʻoi aku ka lōʻihi o ka hoʻomaʻamaʻa ʻana i nā poʻe komo i ka luhi, e hoʻemi ana i kā lākou pae hana no ke koena o ka lā. I kēlā me kēia hihia, he lono hauʻoli ia no ka hoʻolālā 30 mau minuke ka mea e pono ai, no laila eia kekahi mau manaʻo no ka wikiwiki wikiwiki:

1. Ka waʻa no ʻelua mile: Hiki iā ʻoe ke kuni i nā kalepona 315 i loko o 30 mau minuke o ka waʻa ma ka wikiwiki akā hiki ke mālama ʻia i ʻehā mau mile i kēlā me kēia hola.

2. Paikikala no ʻeono a ʻehiku mile: I 30 mau minuke, hiki iā ʻoe ke puhi ma lalo o 300 mau calorie e ke kaʻa paikikala ʻana ma kahi leki uila.

3. Hoʻolilo i 30 mau minuke e pāʻani ai i nā hoops: ʻO 30 mau minuke wale nō o ka pāʻani ʻana i ka kinipōpō hīnaʻi piha e hoʻopau ai i nā calories he 373.

4. Holo ʻekolu mile: Ke kau nei a holo i kahi mile he 10 mau minuke, hiki iā ʻoe ke kuni i nā kalori 342 i kahi loop loop he ʻekolu mile.

5. E hele wāwae i ʻelua mau mile: Ke hele nei i kahi wikiwiki no nā mile ʻelua wale nō hiki ke kuni i ka 175 calories-a kōkua iā ʻoe e ʻike i kou kaiāulu i kahi ala hou.

6. 'Auʻau he 60 mau laps: Ma kahi wikiwiki o 50 iwilei i kēlā me kēia minuke, hiki iā ʻoe ke uhi he 1,500 iwilei i ka hapalua hola-a i ʻole 60 mau lapana i kahi loko wai maʻamau, he 25 mau pā.

7. Rollerblade no ʻeono mile: Puhi i nā calories he 357 i loko o 30 mau minuke e ka lola ʻana i kahi loop loop eono mile i ka wikiwiki o 12 mile i kēlā me kēia hola.

ʻO nā mea hou aʻe ma Huffington Post Healthy Living:

No ke aha e ʻoliʻoli ʻole ai ka wī i ke olakino

8 Nā Pono Ola o ke kī

5 mau ala e loaʻa hou ai ka hiamoe i kēia pō

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