E komo i ka heihei! ʻO kāu hoʻolālā hoʻomaʻamaʻa 10K piha

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ʻOiai inā ʻaʻole ʻoe i noʻonoʻo iā ʻoe iho hiki ke komo i ka heihei 10K, mākaukau ʻoe e hele i ka hopena o kēia polokalamu. Hoʻokumu wale ʻia no SHAPE e ka mea hoʻokūkū hoʻokūkū hoʻokūkū a me ke kauka haʻuki ʻo Phil Wharton, ka mea kākau o ʻO ka Whartons' Cardio-Fitness Book (Three Rivers Press, 2001), ʻO ka puke ikaika a Whartons (Times Books, 1999) a me ʻO ka Whetch Stretch Book (Times Books, 1996), hoʻopili ka papahana 12 hebedoma i ʻelua hana i hoʻokahi.

ʻEkolu mau hoʻolālā hele wāwae / holo i kēlā me kēia pule e kūkulu i kou hoʻomanawanui cardio e hōʻoia i ke kino mākaukau. ʻO ka bonus? E hoʻonui ʻoe i ka hilinaʻi ma ke hoʻonohonoho ʻana i nā pahuhopu liʻiliʻi a me ka holomua ʻana e hoʻokō iā lākou.

Me kēia papahana maʻalahi e ukali ai, e puhi ʻoe i nā kalori nui, e ʻike i kahi hoʻonui kupaianaha i kou ikehu, hoʻēmi i kou makaʻi no ka maʻi a, ʻo ka mea ʻoi loa, mahalo nui iā ʻoe iho. E hoʻomau i ka heluhelu e komo i ke ʻano mākaukau heihei!

ʻO ka Cardio Workout

Ka pinepine: E hele wāwae ʻoe / e holo ana i 3 mau lā i ka hebedoma-ma waho a i ʻole ma kahi papa hana (no nā puʻu / ʻanuʻu, e hoʻāʻo i kahi piʻi piʻi). E hana ana ʻoe i kahi hoʻomaʻamaʻa kikoʻī / ikaika 2 mau lā o ka pule, a loaʻa iā ʻoe 1 lā hoʻomaha, no laila e hoʻoikaika e hoʻokaʻawale i nā mea ma waena o kāu mau lā cardio.

Pākuʻi: Inā ʻoe e hoʻomaka wale ana, hele wikiwiki a mākaukau ʻoe e holo. Inā ʻoluʻolu ʻole ka holo ʻana, e hoʻolohi i kou hele wāwae a i ʻole ka hele wāwae. Inā kou pahuhopu e hele wāwae i 10k, e hoʻololi wale i ka hele wāwae i nā kaʻina holo holoʻokoʻa.

Hoʻomehana: Ma mua o ka hele / holo ʻana, hana i nā 3-4 reps o ka glute a me nā quadriceps e kīloi ai, kahi e hoʻonui ai i kāu kahe. E hahai i kēia me 5 mau minuke o ka hele māmā.

Anuanu: Hana i nā 3-4 reps o ka glute a me nā quadriceps e hoʻolōʻihi, e hoʻonui ana i nā kikoʻī inā loaʻa kou manawa.

Pili: E Wehe! ʻO ka ʻoi aku ka maikaʻi loa o ka Band IT

E aʻe aʻe: e ʻike i kāu kalena hoʻomaʻamaʻa cardio

ʻO kāu Kalena Cardio 12-Week

Pule 1

Lā 1: 10 min. holo māmā

Lā 2: 12 min. o ka manawa, hoololi 1 min. holo maʻalahi me ka 1 min. holo kaulike

Lā 3: 12 min. holo māmā

pule 2

Nā lā 1: 12 min. holo māmā

Lā 2: 12 min. o nā wā, hoʻololi 1 min. holo māmā me 1 min. holo kaulike

Nā lā 3: 15 min. holo māmā

Pule 3

Nā lā 1: 15 min. holo māmā

Lā 2: 15 min. o nā wā, hoʻololi 1 min. holo maʻalahi me ka 1 min. holo mālie

Nā lā 3: 17 min. holo māmā

Pule 4

Lā 1: 15 min. o nā puʻu / ʻanuʻu reps, alternating 1 min. holo kaulike me 1 min. holo māmā i lalo

Lā 2: 17 min. holo māmā

Lā 3: 20 min. holo māmā

pule 5

Lā 1: 17 min. o ka puu / alapii, e hoololi ana 1 min. holo kaulike me 1 min. holo maʻalahi i lalo

Lā 2: 20 min. holo māmā

Nā lā 3: 25 min. o nā wā āpau, hoʻololi 5 min. holo māmā me 5 min. holo mālie

Pule 6

Lā 1: 25 min. holo māmā

Lā 2: 25 min. o nā wā, alternating 30 kekona holo maʻalahi me 30 kekona haʻahaʻa holo

Lā 3: Holo a Heihei 5k! (3.1 mile)

pule 7

Nā lā 1: 24 min. holo kaulike

Lā 2: 25 min. o nā wā, hoʻololi 1 min. holo māmā / 1 min. holo haahaa/1 min. holo wikiwiki

Nā lā 3: 35 min. o ka manawa, hoololi 5 min. holo māmā me 5 min. holo kaulike

pule 8

Nā lā 1: 40 min. o nā wā, hoʻololi 1 min. holo haahaa me 1 min. holo māmā

Nā lā 2: 35 min. o ka puʻu / alapiʻi, hoʻololi 2 min. holo kaulike me 2 min. holo maʻalahi i lalo

Lā 3: 40 min. o nā wā o ke kūlanakauhale-palaka / kelepona-kia: holo ʻokoʻa i 1 poloka (a i ʻole 1 kia i pou) maʻalahi me ka holo wikiwiki ʻana i nā poloka 2 (a i ʻole 2 mau kia)

Pule 9

Lā 1: 45 min. holo kaulike

Nā lā 2: 35 min. o ka puʻu / alapiʻi, hoʻololi 2 min. holo kaulike me 2 min. holo maʻalahi i lalo

Lā 3: 45 min. o nā wā lōʻihi, alternating 10 min. holo kaulike me 5 min. holo māmā

Pule 10

Nā lā 1: 50 min. o nā kaʻahele-kūlanakauhale/kelepona-pole: holo ʻokoʻa 1 poloka (a i ʻole pole) maʻalahi me 3 poloka (a i ʻole pole) wikiwiki

Lā 2: 45 min. o nā puʻu / ʻanuʻu reps, alternating 5 min. holo haʻahaʻa me 5 min. holo maʻalahi i lalo

Nā lā 3: 50 min. holo mālie

ʻOihana 11

Nā lā 1: 40 min. o nā manawa lōʻihi, e hoʻololi ana i 5 min. holo māmā / 20 min. holo kaulike / 5 min. holo māmā / 10 min. holo kaulike

Nā lā 2: 50 min. o ka puʻu / alapiʻi, hoʻololi 5 min. holo kaulike me 5 min. holo maʻalahi i lalo

Lā 3: 50 min. o nā wā pōkole, alternating 30 kekona holo maʻalahi me 30 kekona holo wikiwiki

Pule 12

Lā 1: 55 min. holo kaulike

Lā 2: 25 min. o nā wā pōkole, hoʻololi i 30 kekona holo māmā me 30 kekona holo haʻahaʻa

Nā lā 3: Holo i ka heihei 10k! (6.2 mile)

Aʻe: Hoʻomākaukau hope no kāu heihei

Hana iā ia i Marathon (26.2 mile)

Hana i ka manawa: Pono ʻoe i 6 mau mahina o ka hoʻomaʻamaʻa holomua me 6 mau wiki o nā pahuhopu pahuhopu mini, ka lōʻihi o ke kūkulu ʻana. Holomua mai kā mākou papahana 10k ma ka hoʻohui ʻana i 5 mau minuke i hoʻokahi holo i hoʻokahi pule. Ma ka hebedoma 24, pono ʻoe e hana i hoʻokahi holo hola 2 i kēlā me kēia 2 pule. Mai hana i nā holo lōʻihi, a ʻaʻole paha ʻoe e hele i ka laina olakino olakino.

Pahu i ka hohola: E hooikaika e hohola ma mua a ma hope o kou hele wāwae / holo, a hele no ka hohonu hohonu e ʻae ai kou kino. E kōkua kēia i ka pale ʻana i nā ʻeha aʻo a hoʻonui i ka hana.

E aʻo ma nā mea palupalu: ʻO nā ʻilikai e like me ka mauʻu, ʻāpana lāʻau a i ʻole asphalt (ma mua o ka sima) e hoʻēmi i ka ʻaukā a me nā waimaka ma nā ami.

E hoʻolohe i kou kino: E hoʻomaha maha. Mai makaʻu e hoʻolohi i kāu ala hele ke luhi. Inā manaʻo ʻoe ʻaʻole ʻoe e hoʻi hou mai kāu hoʻomaʻamaʻa, hoʻi i hoʻokahi pule a ʻelua paha a hiki i kou ikaika hou ʻana.

Nanea i ke kaʻina: E kia i ka lā heihei, akā mai poina e leʻaleʻa i ka hoʻomaʻamaʻa i kēlā me kēia lā.

Wahie i: ʻAi hou i ke olakino a inu hou. Kūpono nā mea inu haʻuki no nā hanana i hala he 60 mau minuke a ʻoi aku paha, e hāʻawi ana i nā haʻalako, nā electrolytes a me ka wai. Pahuhopu no 4-6 auneke i kēlā me kēia 15-20 mau minuke, i loko o ka heihei. E ʻai pono i ka pono mea ʻai preworkout ma mua o ka lā nui.

4ʻeha hana maʻamau a pehea e alo ai iā lākou

10 mau ala e puhi ai i nā mea hou aku ma ka wili palaoa

Ke papa inoa holo: 10 mau mele e hānai i kou pono no ka wikiwiki

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