Pehea e loaʻa ai "i ka Zone" no ka lilo ʻana o ke kaupaona wikiwiki

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I nā 20 mau makahiki i hala iho nei, ke ana nei i ka helu o koʻu puʻuwai ma kaʻu radar. ʻOiaʻiʻo, ma nā papa hoʻoikaika kino hui, e alakaʻi ke kumu aʻo iaʻu ma o ka nānā ʻana i koʻu puʻuwai puʻuwai, a ua hoʻāʻo wau me nā mākaʻikaʻi āu e ʻike ai ma nā mīkini cardio. Akā ʻo ka ʻoiaʻiʻo, ʻo ka hopu ʻana i nā mea ʻike metala me nā lima wela ʻaʻole ia he mea leʻaleʻa, a pinepine ʻaʻole hiki ke loaʻa i kaʻu pulse.

Eia nō naʻe, i ka ʻike ʻana e lilo ana wau i mea koʻikoʻi e pili ana i ka pohō kaumaha o kēia makahiki, ua hoʻopukapuka wau i kaʻu puʻuwai puʻuwai mua. A ʻoiai maikaʻi loa kēlā kani, ʻaʻole maikaʻi ia inā ʻaʻole ʻike ka mea e ʻaʻe ana i ke ʻano o nā helu. (Ua haʻi wau ʻaʻole maopopo iaʻu ka manaʻo o nā helu?)

A laila, i kekahi mau pule i hala aku nei, ua manaʻo kaʻu mea ʻai meaʻai hou, ʻo Heather Wallace, e kākau inoa wau i ka Life Time Fitness Team Weight Loss, kahi papa e pili ana i ka puʻuwai puʻuwai, e hoʻōla hou i kaʻu metabolism e hele pū me kaʻu hoʻomaʻamaʻa kaumaha. I kona haʻi ʻana i ka huaʻōlelo "wīwī hoʻomaʻamaʻa," nānā wau iā ia me ka maka ʻole.

Ua ʻōlelo ʻo ia e lawe wau i kahi hōʻike hoʻāʻo VO2 e maopopo ai pehea e hoʻohana pono ai i kaʻu mau hana ma ke aʻo ʻana i kaʻu mau ʻāpana. Ua hana wau, a he ʻoiaʻiʻo ia, ʻo ka holo ʻana o kaʻu mea ʻoi loa ma ka papa hana hakahaka me kahi pale maka ʻaʻole ia ka ʻike maikaʻi loa. Akā ke hōʻike nei nā hopena. Ua ʻike au ʻo kēia koʻu mau ʻāpana:

Mahele 1: 120-137

Kahi 2: 138-152

Kahi 3: 153-159

Nānā 4: 160-168

Mahele 5: 169-175

No laila he aha kā lākou manaʻo? ʻO ka ʻāpana 1 a me 2 kaʻu mau ʻāpana kuni momona nui, ʻoiai ke kiʻekiʻe o koʻu zona, ʻo ka momona a ʻoi aku ka nui o nā momona aʻu e kuni ai (heʻoiaʻiʻo kēia na nā mea āpau). Akā ʻo ka mea e hōʻike maoli nei iaʻu ʻo nā zona aʻu i hana mau ai i ka cardio i ʻoi aku ke kiʻekiʻe a haʻahaʻa paha. ʻAʻole wau i loko o koʻu wahi momona momona! E wehewehe ana i ke kumu i luhi mau ai au ma hope o kaʻu hoʻomaʻamaʻa ʻana-ua hana nui wau.

ʻO ka nūhou maikaʻi ʻo ka awelika koʻu pae kino (manaʻo wau ʻoi aku ka maikaʻi ma mua o ka awelika), akā ua kuhikuhi ka mea hoʻomaʻamaʻa i holo i kaʻu hōʻike e hiki ke hoʻomaikaʻi maikaʻi ʻia koʻu kino cardio inā e hahai wau i kekahi mau alakaʻi e like me ka hana ʻana i nā manawa he nui. hebedoma me ʻelua mau lā maʻalahi, hoʻokahi lā kaulike, a hoʻokahi lā paʻakikī.

ʻO ka mea aʻu i kahaha nui loa ai, ke hele wau no ka jogging a puni ke kaiāulu hiki iaʻu ke hele no kahi lōʻihi loa ma ka noho ʻana i kaʻu mau wahi momona momona-i kēia manawa ua ʻike wau i kaʻu mau ʻāpana.

Kupaianaha kēia ʻike a hoʻololi maoli i kaʻu hana. Hauʻoli wau e ʻike i ke ʻano o ka holomua aʻu e hana nei me kēia ʻike hou.

Ke nānā nei ʻoe i kou puʻuwai i ka wā e hana ana? E haʻi iā mākou

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