Nā wehewehe o nā ʻōlelo olakino: olakino

Anter

• Helu Haʻawina
• Hoʻoikaika Aerobic
• Ka helu Metabolic Basal
• Papa Kuhikuhina Kino
• E Hoʻoalili
• Koena ikehu
• Pau ka ikehu
• Ka maʻalahi (hoʻomaʻamaʻa)
• Manawa Manawa
• Kuhi Manawa Maximum
• Hoʻoikaika
• Kūʻē / Hoʻomaʻamaʻa ikaika
• Ka helu puʻuwai target
• Hoʻomehana
• Hoʻokomo wai
• Kaona (Kino Kino)

He mea nui ka mālama pono ʻana i hiki iā ʻoe ke hana no kou olakino. Nui nā hana kino e hiki iā ʻoe ke hana a paʻa ke kino. Hiki i ka hoʻomaopopo ʻana i kēia mau ʻōlelo hoʻoikaika kino ke kōkua iā ʻoe e hana i ka hapa nui o kāu papa hoʻoikaika kino.

E ʻike i nā wehewehe hou aʻe ma Fitness | Ke Ola Nui | Nā Minelala | Nutr | Nā wikamina

Helu Haʻawina

ʻO ka hana kino kahi neʻe ʻana o ke kino e hana i kou mau mākala a koi i ka ikaika ma mua o ka hoʻomaha. ʻO ka hele wāwae, ka holo ʻana, ka hulahula ʻana, ka ʻauʻau ʻana, ka yoga, a me ka māla kekahi mau laʻana o ka hoʻoikaika kino.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

Hoʻoikaika Aerobic

ʻO ka hoʻolālā aerobic kahi hana e neʻe i kou mau mākala nui, e like me kēlā i kou mau lima a me kou mau wāwae. Hana ia iā ʻoe e hanu ikaika a kuʻi wikiwiki kou puʻuwai. ʻO nā laʻana me ka holo, ʻauʻau ʻana, ka hele wāwae a me ka paikikala. I ka hala ʻana o ka manawa, hoʻoikaika ka hana aerobic mau i kou puʻuwai a me kou māmā a hiki ke hana ʻoi aku ka maikaʻi.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

Ka helu Metabolic Basal

ʻO ke ana metabolic Basal ke ana o ka ikehu e pono ai no ka mālama ʻana i nā hana maʻamau, e like me ka hanu ʻana, ka helu o ka naʻau, a me ka digestion.
Punawai: NIH MedlinePlus

Papa Kuhikuhina Kino

Kaha Kaha Kino (BMI) kahi kuhi o kou momona o ke kino. Hoʻomaulia ʻia ia mai kou kiʻekiʻe a me kou kaumaha. Hiki iā ia ke haʻi iā ʻoe inā he underweight ʻoe, maʻamau, kaupaona, a momona paha. Hiki iā ia ke kōkua iā ʻoe e ana i kou makaʻu no nā maʻi e hiki ke hana me nā momona o ke kino.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

E Hoʻoalili

Pono e hoʻopau i kāu kau hoʻoikaika kino ʻana me ka lohi. Hiki iā ʻoe ke hōʻalili i ka hoʻololi ʻana i kahi hana ikaika ʻole, e like me ka neʻe ʻana mai ka jogging a i ka hele wāwae. ʻAe kēia hana i kou kino e hoʻomaha mālie. Hiki ke hōʻoluʻolu i 5 mau minuke a ʻoi paha.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

Koena ikehu

ʻO ke kaulike ma waena o nā calorie āu e loaʻa ai mai ka ʻai ʻana a me ka inu a me nā mea āu e hoʻohana ai ma o ka hana kino a me nā hana o ke kino e like me ka hanu ʻana, ʻai ʻana i ka meaʻai, a, i nā keiki, ke ulu nei.
Punawai: National Institute of Diabetes a me nā Digestive a me nā maʻi kīnā

Pau ka ikehu

ʻO ka ikehu ka huaʻōlelo ʻē aʻe no nā calorie. ʻO ka mea āu e ʻai ai a inu ai hoʻi he "ikehu." ʻO ka mea āu e kuni ai ma o ka hoʻoikaika kino ʻo "ka ikehu."
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

Ka maʻalahi (hoʻomaʻamaʻa)

Hoʻomaʻamaʻa kahi hoʻomaʻamaʻa e hoʻolōʻihi a hoʻolōʻihi i kou mau mākala. Hiki iā ia ke kōkua i ka hoʻomaikaʻi ʻana i kou loli hui a mālama i kou mau puʻupuʻu i ka limber. Hiki i kēia ke pale i nā hōʻeha. ʻO kekahi mau laʻana he yoga, tai chi, a me nā pilates.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

Manawa Manawa

ʻO ka helu o ka puʻuwai, a i ʻole ka pālū, pehea ka manawa e kani ai kou puʻuwai i kahi manawa - he minuke maʻamau. ʻO ka pulse maʻamau no ke kanaka makua he 60 a 100 mau kani i kēlā me kēia minuke ma hope o ka hoʻomaha no 10 mau minuke.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

Kuhi Manawa Maximum

ʻO ka nui o ka naʻau o ka puʻuwai ka wikiwiki loa e hiki i kāu puʻuwai ke paʻi.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

Hoʻoikaika

ʻO ka hoʻowahāwahā, a i ʻole ka hou, kahi wai maʻemaʻe, paʻakai i hana ʻia e nā glands i kou ʻili. ʻO ia pehea e hōʻoluʻolu ai kou kino iā ia iho. ʻO ka sweating nui ka mea maʻamau ke wela a i ʻole ke hoʻoikaika kino, hopohopo, a i ʻole he kuni. Hiki iā ia ke hana i ka wā menopause.
Punawai: NIH MedlinePlus

Kūʻē / Hoʻomaʻamaʻa ikaika

ʻO ka hoʻomaʻamaʻa kūʻē ʻana, a i ʻole ka hoʻomaʻamaʻa ikaika ʻana, ʻo ia ka hoʻoikaika kino e hoʻokūpaʻa ai i kou mauʻiʻo. Hiki iā ia ke hoʻomaikaʻi i kou ikaika iwi, kaulike, a me ka hoʻohui ʻana. ʻO kekahi mau laʻana he pushup, lunges, a me nā curl bicep e hoʻohana ana i nā dumbbells.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

Ka helu puʻuwai target

ʻO kāu helu puʻuwai puʻuwai kahi pākēneka o kāu helu nui o ka puʻuwai, ʻo ia ka wikiwiki i hiki i kāu puʻuwai ke paʻi. Hoʻokumu ʻia ia i kāu mau makahiki. ʻO ka pae hana i ʻoi aku ka maikaʻi no kou olakino e hoʻohana i ka 50-75 pakeneka o ka nui o kou puʻuwai. ʻO kēia pae kāu pahu hopu helu naʻau.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

Hoʻomehana

Pono e hoʻomaka kāu kau hoʻoikaika kino i ka wikiwiki i ka manawa e hāʻawi i kou kino i kahi manawa e hoʻomākaukau ai no ka neʻe ikaika hou aku. Pono kahi hoʻomehana ma kahi o 5 a 10 mau minuke.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

Hoʻokomo wai

Pono mākou āpau e inu wai. Ka nui o kāu mea e hilinaʻi ai i kou nui, pae hana, a me ke anilā kahi āu e noho ai. ʻO ka mālama ʻana i kāu lawe ʻana i ka wai e kōkua e hōʻoia i ka lawa o kāu. Loaʻa i kāu lawe ʻana i nā wai āu e inu ai, a me nā wai āu i loaʻa ai mai ka meaʻai.
Punawai: NIH MedlinePlus

Kaona (Kino Kino)

ʻO kou kaupaona ka nui a i ʻole ka nui o kou kaumaha. Hōʻike ʻia e nā anakahi o nā paona a i nā kilo.
Punawai: NIH MedlinePlus