Pono anei au e hana ma ka ʻāpana puhi momona?

Anter

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Loaʻa i kēlā me kēia ʻāpana o ka pono cardio ma ka hale hoʻoikaika kino kahi polokalamu "hoʻomāmā momona" wikiwiki i ka papa hōʻike e hoʻohiki e kōkua iā ʻoe e noho "i ka wahi momona momona." Inā ʻoe e hoʻāʻo e lilo i ke kaumaha, e uhi iā ia me ke kāwele a haʻalele ʻole. ʻO nā hana e kālele ana i ka wahi momona momona kahi relic o ka hoʻomau a me ka luhi ʻole o ka lōʻihi o ka lōʻihi, ʻoi aku ka maikaʻi o ka hoʻomaʻamaʻa lohi ma mua o ka hoʻēmi kino ma mua o ka wikiwiki a me nā hana ʻoi aku ka pōkole. Akā hiki iā ʻoe ke faila i kēlā me nā kaʻao hoʻoikaika kino ʻē aʻe āu e nānā ʻole ai: ʻo ka hoʻolālā hoʻomaʻamaʻa momona momona maikaʻi loa ka mea e kuni i ka nui o nā calories.

E like me nā kaʻao he nui, ua hoʻokumu ʻia ka wahi i kuni ʻia i ka momona ma ka palaoa o ka ʻoiaʻiʻo: I ka lohi o ka wikiwiki, momona ka kumu wahie mua o kou kino, akā ʻoi aku ka kiʻekiʻe, ma ke ʻano o ka ʻike o ka hana (RPE) o 7 a i ʻole. ʻoi aku ka kiʻekiʻe, e huki mua ʻoe i nā ʻakika e holo nei i loko o kou kahe koko a i mālama ʻia paha i loko o kou ʻiʻo. Kuhi pinepine nā mea hana hewa i ka hoʻohana ʻana i nā pākēneka kiʻekiʻe o ka momona e like me ka wahie e pono e unuhi i ka lilo o ka momona. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o nā calories āu e kuni ai, ʻo ka kokoke o kou ʻīniha i kāu mau pahu hopu-kaumaha, me ka nānā ʻole i ke ʻano o ka wahie e hoʻohana ai i kou kino no ka ikehu.

Eia kahi laʻana wikiwiki e hōʻike i ke kumu. Aia kekahi helu helu no laila e alakaʻi wau iā ʻoe. E ʻōlelo mākou e hoʻolilo ʻoe i hoʻokahi hola i ka treadmill e hana nei i kahi holoholo maʻamau ke nānā ʻoe i nā wikiō a me yada yada me ke kanaka ma ka wili e hiki mai ana. Puhi paha ʻoe i 150 mau calorie me kēia maʻamau, ma kahi o 80 pākēneka o lākou mai ka momona. ʻO 120 kēlā mau momona momona i puhi ʻia.

ʻĀnō e ʻōlelo ʻoe e hoʻolilo ʻoe i 30 mau minuke e hana ana i ka papa hana wili kī, kīkaha kīkī me nā tona o nā sprint, nā lele a me nā puʻu i hoʻolei ʻia i loko e kāhea i ka ikaika. I kēia hanana, hoʻopau ʻoe i 300 mau huina kalori me kahi 50 pakeneka-150 calories-e hele mai ana mai ka momona. ʻOiai inā nalowale wau iā ʻoe ma ka helu crunching, pono e akaka ke kumu o ka lua o ka workout i ʻoi aku ka maikaʻi no ka puhi ʻana i ka calorie (ʻelua ʻoi aku ka nui!), Ka momona momona a me ke kaumaha.

ʻAʻole ia e ʻōlelo i nā kau hoʻomaʻamaʻa haʻahaʻa a lohi hoʻi i kahi o kāu papa hoʻoikaika a hoʻemi kino. Māmā lākou i kou kino a hiki iā ʻoe ke hana iā lākou i kēlā me kēia lā; ʻo lākou ka 'kumu' o kāu papahana hoʻoikaika kino. ʻO ka hana ʻana i nā hana ikaika kiʻekiʻe e alakaʻi i ka burnout, ʻeha a me nā ʻeha (ke kīloi nei he nui nā pono o ke kino, e like me ka maʻalahi, akā i ka hapanui o nā hihia ʻaʻole ia e pale i nā ʻeha). A inā haʻalele ʻia ʻoe mai ka hoʻoikaika kino a laila ʻaʻole ʻoe e kuni i nā kaloroma-mai ka momona a ʻano ʻē aʻe.

Paipai wau e hana i ʻelua ikaika nui, hoʻokahi a ʻelua paha kaulike kaulike (60 a 75 pakeneka o ka ʻoi loa o ka hana) a hoʻokahi a ʻekolu mau hana hoʻoikaika haʻahaʻa i hoʻokahi pule. Eia nō naʻe, inā he hoʻomaʻamaʻa nui ʻoe no ka hoʻokūkū, a laila he mea maikaʻi e hana i kahi hana physiological piha i kahi keʻena lāʻau haʻuki e ʻike pono i nā wahie āu e kuni ai i ka helu o ka puʻuwai. E kōkua kēia i ka hoʻolālā pololei a hoʻomaʻamaʻa i kāu kaʻe hoʻokūkū.

He Pelekikena Hope Pelekikena ʻo Liz Neporent me Ola 360, he hui kūkākūkā Wellness ma New York. ʻO kāna puke hou loa ʻO ka lolo o ka mea lanakila āna i kākau ai me nā mea kākau ʻo Jeff Brown lāua ʻo Mark Fenske.

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• Nā meaʻai e puhi i ka momona

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