Hiki i ka hoʻomaʻamaʻa ʻana iā Pilates ke kōkua iā ʻoe e lilo i ka kaumaha?

Anter

• He hana hoʻoikaika maikaʻi ʻo Pilates no ka pohō kaumaha?
• He aha ka ʻōlelo a ka noiʻi?
• Ehia mau calorie e puhi ai ʻo Pilates?
• Pehea e hana ai nā calorie i ka pohō kaumaha?
• ʻEhia mau manawa e hoʻomaʻamaʻa ai ʻoe iā Pilates?
• He aha ka hopena o Pilates?
• Nā ʻōlelo aʻoaʻo no ka pohō kaumaha
• Lawe aku

He hana hoʻoikaika maikaʻi ʻo Pilates no ka pohō kaumaha?

ʻO Pilates kahi hana hoʻoikaika haʻahaʻa haʻahaʻa. He maikaʻi ia no ka toning ʻana, ke kūkulu ʻana i nāʻiʻo wīwī, a me ka hoʻomaikaʻi ʻana i ke kūlana.

Hiki ke hoʻomaʻamaʻa i ka hana Pilates no kou olakino a kōkua iā ʻoe e mālama i kahi kaupaona olakino.

Eia nō naʻe, ʻaʻole maikaʻi paha ka Pilates no ka pohō kaumaha e like me nā hana cardio ʻē aʻe, e like me ka holo ʻana a ʻau ʻana paha. ʻO ia no ka mea e puhi ʻoe i nā calories liʻiliʻi i nā papa Pilates moena kuʻuna ma mua o ka hana ʻana i nā hoʻoikaika cardio ʻē aʻe.

Akā inā ʻoe e ʻoluʻolu i nā papa Pilates hiki paha iā ʻoe ke hoʻopili i kāu hana hoʻoikaika kino ma o ka lawe mau ʻana i kēia mau papa. E mālama paha ʻoe i kahi ola olakino.

Inā hōʻemi ke kumu o kāu pahuhopu, e hoʻāʻo e hoʻohui i Pilates me kahi papaʻai olakino a me nā ʻano hoʻoikaika kino ʻē aʻe. ʻO Pilates ʻē aʻe me ka hoʻomaʻamaʻa ikaika a me nā ʻano o ka hoʻoikaika kino cardio e like me ka hele wāwae, ʻauʻau ʻana, ka holo ʻana, a me ke kaʻa kaʻa kaʻa.

E heluhelu e aʻo hou aʻe e pili ana i nā pono o Pilates a me ke kuleana e hiki ke hana i ke kōkua ʻana iā ʻoe e lilo i ka paona.

He aha ka ʻōlelo a ka noiʻi?

Hoʻohui ʻia ka noiʻi ʻana ma Pilates no ka pohō kaumaha.

Hoʻokahi ma 2017 i ʻike ʻia he 37 wahine kaumaha a momona paha o nā makahiki 30 a 50. Ua ʻike nā mea noiʻi he maikaʻi ka hoʻomaʻamaʻa ʻana iā Pilates no ʻewalu mau pule no:

• Kaumaha emi
• hoʻohaʻahaʻa BMI
• ke kani nei i ka pūhaka
• ke hoʻemi nei i ka puni o ka ʻōpū a me ka uha

ʻAʻole ia he ʻokoʻa i ka nui o ka momona o ke kino (ka momona o ke kino i lawe ʻia mai ka nui o ke kino).

Hoʻohālikelike ʻia kēia i kahi hui e hana ʻole i ka hoʻoikaika i kēia manawa.

Ua nānā ʻia kekahi mau wahine postmenopausal mai 59 a 66 mau makahiki. Ua ʻike he 12 mau pule o ka hana ʻana i ka moena Pilates i loaʻa ʻole ka loli i ke ʻano o ke kino.

Akā ua hoʻonui nui ka poʻe komo i ka ʻōpū, luna, a me ka ikaika o ka lālā o lalo. Manaʻo nā kānaka noiʻi ʻaʻohe hoʻololi o ka hoʻohui kino no ka mea ʻaʻole i hoʻololi nā wahine i ke aʻo ʻana i kā lākou papaʻai.

Aia kekahi mai ka 2015 e hōʻike nei he maikaʻi paha ka Pilates no ka mālama ʻana i ka ʻehaʻeha o ka ʻehaʻeha a me nā hoʻoponopono ʻeha ʻē aʻe. Akā pono nā aʻo hou aku.

Mai hoʻomaʻamaʻa Pilates inā ʻeha a ʻeha paha ʻoe me ka ʻae ʻole o kahi kauka.

Ehia mau calorie e puhi ai ʻo Pilates?

ʻO ka nui o nā calories āu e kuni ai i Pilates kaukaʻi i kāu kaupaona o kēia manawa, inā ʻoe e hana ana i kahi moena a i ʻole papa hoʻoponopono, a me ka pae o ka paʻakikī o ka papa.

No kekahi mea ma kahi o 150 mau paona, puhi ʻia kahi papa moena Pilates he 50 mau minuke ma kahi pae hoʻomaka ma kahi o 175 mau calorie. Kuni kahi papa kiʻekiʻe he 50 mau minuke ma kahi o 254 calories.

E puhi ʻoe i nā mea ʻoi aku ka nui i kahi papa hana Pilates reformer a i ʻole nā ​​hoʻomaʻamaʻa Pilates kahi e hoʻokiʻekiʻe ai i ka helu o kou puʻuwai.

Pehea e hana ai nā calorie i ka pohō kaumaha?

No ka lilo ʻana o 1 paona, pono ʻoe e kuni ma kahi o 3,500 calories.

Inā makemake ʻoe e lilo ka paona i kāu pahuhopu, makemake ʻoe e hoʻāʻo i ka hoʻoikaika kino cardio e like me ka hele wāwae, ka holo ʻana, a me ke kaʻa kaʻa kaʻa, me ka hoʻohui o Pilates. E kia pū i ka ʻai ʻana i kahi papaʻai olakino me ka protein protein, nā kīʻaha piha, nā huaʻai, a me nā mea kanu.

ʻEhia mau manawa e hoʻomaʻamaʻa ai ʻoe iā Pilates?

Inā he mea hou ʻoe iā Pilates, e hoʻāʻo e hoʻomaʻamaʻa i 2 a 3 mau manawa i kēlā me kēia pule e ʻike i nā pono āpau.

Hiki iā ʻoe ke hoʻāʻo i nā papa Pilates holomua e like me nā papa hana hoʻoponopono Pilates a me nā papa hoʻohui e like me Piloxing (Pilates a me ka mokomoko) a i ʻole Yogalates (yoga a Pilates.)

Puhi ʻoe i nā mea ʻoi aku ka nui i kēia mau papa kino piha ma mua o ka papa moena Pilates kuʻuna.

Inā e hoʻāʻo nei ʻoe e lilo i ka paona, e komo i kēia ʻano papa hoʻohui i kekahi mau manawa o ka pule no nā hopena maikaʻi loa. Hiki iā ʻoe ke hoʻololi i nā papa Pilates me nā kau aʻo ikaika (me nā kaupaona) a me ka hoʻoikaika cardio.

Hoʻohui pū ʻia ʻo Pilates me nā ʻano o ka hoʻoikaika kino cardio a me ka hoʻomaʻamaʻa ikaika, a me ka ʻai ʻana i ka papaʻai olakino, kahi ala maikaʻi e kani ai kou mau mākala a kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu kaumaha.

He aha ka hopena o Pilates?

ʻO ka "Pilates hopena" ka manaʻo e hiki i ka hoʻomaʻamaʻa ʻana iā Pilates ke alakaʻi i ka maikaʻi o ke kūlana, ke kani o nā mākala, a me kahi i hoʻopaʻa ʻia me ke ʻano nui.

ʻO ka hopena o kēia "hopena" e ʻike ʻia ua lilo kāu kaupaona. ʻO ia no ka mea inā ua loaʻa a hoʻonui ʻia ʻoe i kou mau mākala, e nānā paha ʻoe i ke kūpono āpau, ʻoiai inā ʻaʻole ʻoe i lilo i ka kaumaha.

Nā ʻōlelo aʻoaʻo no ka pohō kaumaha

He mea nui ka hoʻoikaika kino no ka pohō kaumaha, akā he mea nui like ka nānā ʻana i kāu papaʻai.

ʻAi i nā meaʻai olakino a me nā meaʻai māmā me nā protein momona, nā mea kanu, nā huaʻai, a me nā hua āpau.

E ʻike i kāu kauka a i ʻole kahi mea hānai e hana i kahi papaʻai papaʻai no kāu mau pahuhopu. No ka palekana, mai ʻai iki ma mua o 1,200 calories i ka lā.

Lawe aku

ʻO Pilates kahi hana hoʻoikaika haʻahaʻa haʻahaʻa maikaʻi. Hiki ke kōkua ʻia no ka toning ʻana i nā mākala, ke kani ʻana o ke kumu, a me ka hoʻomaikaʻi ʻana i ke kūlana.

Hiki iā ia ke kōkua i ke ola ʻana mai ka ʻeha hope a me nā hōʻeha ʻē aʻe ma o ka hoʻoikaika ʻana i ka wahi i hoʻopilikia ʻia.

Inā ʻoe e ʻimi ana e lilo i ka kaupaona, hiki iā ʻoe ke hoʻokomo iā Pilates i kāu hoʻolālā pono. E hoʻomaʻamaʻa iā Pilates a mālama i ka papaʻai olakino a me ka nohona no nā hopena maikaʻi.

E nānā mau me kāu kauka ma mua o ka hoʻomaka ʻana i kahi hana hoʻoikaika kino hou.