He Tirohanga Pono ki te Pāngarau Kaora, te Tauwehe Uaua, me ngā Hua Ka Taea e Koe te Tumanako
TL;DR:Ae, he tino whai hua te mīhini hoe mō te whakaiti taumaha, nā te mea e tahu ana i te 260-500 karori i ia 30 meneti mō te tangata 155-pauna te taumaha, me te whakamahi i te 85 ōrau o ngā uaua o te tinana me te whakaora i ngā hononga. Kāore te mīhini anake e hanga i te ngaronga ngako, nā te mea ko te kai tonu te whakatau i te nuinga o te korenga pūngao ia wiki. Ka tāpirihia e te hoe ā-wā he tahunga i muri i te whakakori tinana e roa ana mō ngā hāora, e whai hua ake ai ngā wā poto uaua i ngā wā roa ngāwari. Ko te ahunga whakamua pono e rere ana i te 0.5-1 kg ia wiki ina honoa te hoe me te mahere kai tika, me te nekehanga tere ake i te tīmatanga. E toru ki te whā ngā wā o te 25-40 meneti ia wiki ka hinga i te kotahi whakakori tinana mutunga wiki toa i ia wā.
He pēhea te whai huatanga o te hoe waka hei whakaiti i te taumaha?
Ko te whakautu poto: ko te hoe waka tētahi o ngā taputapu whakaheke ngako pai rawa atu ka taea e koe te hoko, ā, ko te whakautu roa e whakamārama ana i te take. E 155 pauna te taumaha o te tangata e tahu ana i te260 karori i roto i te 30 meneti o te hoe waka ngāwari, me te tata ki te 500 karori i roto i te 30 meneti o te hoe waka kaha, e ai ki ngā ripanga whakakori tinana i whakaputaina e Harvard Health Publishing. He nui ake te wera o ngā kaieke taumaha, he iti ake te wera o ngā kaieke māmā, ā, ka tere te piki o ngā tau ina tae mai ngā wā ki te wā.
Ehara i te mea kotahi te tau e motuhake ai te hoe. Ko te whakakotahitanga: te whakakorikori uaua o te tinana katoa, te iti o te pānga, me te utu karori e taurite ana ki te kaha o tāu mahi.Nā te mea ka whakaohokia ngā waewae, te tuara, te uho, me ngā ringa e te whiu i roto i te raupapa kotahi tonu, ka nui ake te uaua e nekehia ana e ia kume i te hikoi kotahi, i te whiu pētera, i te reti porowhita rānei.Ko te nui ake o te mahi a te uaua ko te tikanga he nui ake te pūngao e hiahiatia ana, koinei tonu te tikanga e whakawhirinaki ana ki te whakahekenga ngako.
Tekau mā rua tau ahau e hoko ana i ngā hoe, ngā pahikara, me ngā poraka porowhita ki ngā whare takaro puta noa i Ūropi me Amerika Te Raki, ā, kua mātakitaki ahau i te tauira kotahi e pūmau ana: ko te hunga e hoe tonu ana mō ngā marama e toru ka tino rerekē te āhua, engari ko te hunga e hoe noa ana kāore. He onge te rerekētanga o ngā taputapu. Ko te hanganga o te whakangungu. Ka tirotirohia e tēnei tuhinga ngā taunakitanga, ngā hapa noa, me tētahi mahere mahi ā-wiki ka taea e koe te tīmata i tēnei pō.
Nō hea te pūtake o ngā tau karori o te hoe waka
Ko ngā tatauranga karori mō te hoe waka i ahu mai i ngā uara metabolic equivalent (MET), e ine ana i te maha o ngā wā e kaha ake ai te mahi a tētahi mahi ki tō tinana i te noho puku.Te Kāreti Hauora Hākinakina o Amerikaka whakawhiwhia e te kohinga te uara o te hoenga tūmau7.0 MET i te kaha taurite me te 8.5 MET i te kaha kahaKotahi te MET mō te tangata 155-pauna he tata ki te 70 karori ia hāora, nō reira ko te hoe ngāwari he tata ki te 490 karori ia hāora, ā, ko te hoe kaha he tata ki te 595 karori ia hāora i te tere o te mīhini.
| Mīhini, Mahi rānei | Waenga (30 meneti) | Kaha (30 meneti) | Pānga Ngātahi |
|---|---|---|---|
| Mīhini hoe | ~260 karori | ~500 karori | Tino iti |
| Pahikara tū | ~260 karori | ~390 karori | Tino iti |
| Porowhita | ~324 karori | ~432 karori | Iti |
| Te hikoi (3.5 maero ia hāora) | ~149 karori | Kāore he | Iti |
| Te oma (6 maero ia hāora) | ~355 karori | Kāore he | Teitei |
Ngā uara mō te tangata 155-pauna te taumaha i roto i te 30 meneti, i runga i te tūtohi karori a te Harvard Health Publishing. Ko ngā kāwai kaha e whakaata ana i te whakapau kaha pumau rawa atu.
Mātakitakihia te mea e whakaaturia ana i te ripanga: i te kaha taurite, ka rite tonu te tahunga o te hoe me te eke paihikara, engari i te kaha hoe ka tere ake te tere o te 110 karori i ia hawhe haora.He ahupūngao māmā noa iho te take, nā te mea ka mahi tonu te taha whakarunga o te tinana i muri i te ngenge o ngā waewae, nō reira ka taea e te hoe kaha te pupuri i te putanga mana katoa he nui ake i te cardio waewae anake.Ko te 110 karori tāpiri, mēnā ka whakahokia kia toru, kia whā rānei ngā wā i te wiki, ka tata ki te 1,500 karori tāpiri i te marama mai i te roanga o te wā whakangungu kotahi.
Te Koki Papatipu Uaua: Ka Tiaki te Hoe i tō Pūnaha Kai i a Koe e Whakaiti Ana i te Hiko
Ehara i te mea ko te tango noa i ngā kaora te whakaiti taumaha, nā te mea ehara te kaora i te mea noa iho ina tae mai ki te hanganga o te tinana. Mā te kai tere-kai ka tahuna ngā ngako me ngā uaua, ā, mā te ngaronga o te uaua ka whakaiti i tō pūnaha whakapūmau i te wā okioki, ka uaua ake te kirokaramu e whai ake nei i te mea whakamutunga. Mā te hoe waka ka karo i te hopu i te taumaha nā te mea he whakangungu cardio e utaina ana ki te ātete: ko ia whiu ka pana ki te kawenga tūturu, ā, ka aro atu ngā uaua ki te kawenga mā te pupuri i ō rātou kiko.
Tata ki te 85 ōrau o te papatipu uaua angiangi o te tinana e whai wāhi ana ki te hoe, ā, e tata ana tēnei ki te mahi whakapakari tinana-manawanui i te mahi cardio noa iho.Ka akiaki ngā waewae, ka tautoko ngā tautoko o te puku, ka kumea te tuara, ā, ka mutu ngā ringa, kia whiwhi ai te tinana i tētahi tohu tiaki kia mau tonu te kiko hiroki i te wā e mahi ana te korenga o te kaora ki ngā puranga ngako. I roto i ngā kupu mahi, ko te ahua o ngā kaihoe i puta mai i te wā whakaheke taumaha he mārō ake te āhua, kaua ki te memeha, ā, ka noho teitei ake te pākia o te tinana i muri i te korenga o te hikoi takitahi.
Ko tāku tirohanga pono, i ahu mai i te tekau tau o te whai i ngā kiritaki: koinei te painga nui rawa atu o te hoe waka i runga i te mīhini oma mō te hunga e whakaiti ana i te taumaha. Ahakoa te tere o te pauna, he rite tonu te kōrero a te whakaata.
Te Pānga o te Mura: He aha ngā Wāhanga Poto, Ngā Wāhanga Uaua, Ngā Wāhanga Roa, Ngā Wāhanga Māmā
Ka tahuna ngā kaora e te whakakori tinana i te wā whakangungu, ā, he ngāwari noa iho te ine i taua wāhanga. Ko te mea e ngaro ana i te nuinga o te tangata ko te wāhanga e puta ana i muri mai, ina utua e te tinana te nama hāora me te whakatika i ngā uaua i whakararuhia e ia. Ko tēnei tahunga whakaroa, e kiia nei ko te nui o te kai hāora i muri i te whakakori tinana (EPOC), he iti noa iho i muri i te hoe ngāwari, ā, he whai tikanga i muri i ngā wā okiokinga.
He arotake rongonui nāBoutcher (2011) i roto i te Journal of ObesityI whakatau ko te mutunga he nui ake te ngaronga ngako i te whakakori tinana kaha-nui i te mahi pumau i te utu pūngao katoa he rite, he iti iho rānei.Nā te mea ka nui rawa te hāora i roto i te tinana i ngā wā okiokinga, ka noho teitei tonu te pākia o te tinana mō ētahi haora i muri i te whakangungu, ka tāpiri atu ki te 6-15 ōrau ki te tapeke o te pūngao e pau ana mō te whakangungu.Mō tētahi wā whakangungu 400-karori, ko te tāpiri he 24-60 karori, he iti mō ia wā whakangungu engari ka piki haere puta noa i te tau whakangungu.
He mea whakaora te whakamāoritanga whaihua: ka taea e te rarangi 24-meneti te mahi i te rarangi 45-meneti ngāwari mō ngā kaupapa whakaiti ngako. Kāore koe e hiahia ki te wā roa ake; me nui ake te aro ki roto i te wā kei a koe.
Kei tua atu i te Tauine: Aroturuki i te Ahunga Whakamua Kāore e Hīkoi
He pūmau te tauine, ā, mā te hoe ka pūmau ake, nā te mea ka taea e te tinana kotahi te whakapiki uaua me te whakaheke ngako, engari ko te tau e nekeneke noa ana. Ko te hunga e hiahia ana ki te hoe hei whakaiti taumaha, me whai i ngā tohu e whā pai ake.
- Te wā wehewehe 500-mita:te tohu mārama kotahi o te pikinga o te hauora. Ko te tere o ngā wehenga i te kaha kotahi e kitea ana ko te tikanga he kaha ake te miihini.
- Porowhita hope:Ka inehia i te pito ia wiki, i te wā kotahi o te rā. Ka pai ake te aroturuki i te ngako visceral i te tauine.
- Te tere o te manawa i te wā okiokinga:i mua i te oho ake i ia ata. Ko te hekenga o te 3-8 ngā pao ia meneti i roto i ngā wiki e 8 he tohu mō te urutaunga tūturu o te ngākau.
- Ngā whakaahua me ngā kākahu e tika ana:He tino pono te whakaata me ō tarau tiini mō ngā panonitanga o te hanganga kāore i te tika te tauine.
Tētahi atu mea ka kōrero atu ahau ki ngā kaihoko katoa: me whakarite he tauākī inaianei, i mua i te tīmatanga, ā, kaua e tirohia anō mō ngā wiki e rua. Ko te nuinga o ngā tatauranga tuatahi he wai me te wairua; ko te kōrero mō te momona ka tīmata i te wiki tuatoru anake.
Ngā Pātai Auau mō te Whakaiti Taumaha o te Mīhini Hoe
He pai te mīhini hoe mō te whakaiti taumaha?
Ae, ko te mīhini hoe tētahi o ngā taputapu o roto tino whai hua mō te whakaiti taumaha nā te mea e whakakotahi ana i te whakapaunga kaora nui me te hononga uaua o te tinana katoa me te pānga iti o ngā hononga. E 260 kaora te paunga o te tangata 155-pauna i roto i te 30 meneti o te hoe ngāwari, me te 500 kaora i roto i te 30 meneti o te hoe kaha. Kei te kai me te auau o ia wiki ngā hua.
E hia ngā kaora e tahuna ana mō te 30 meneti o te hoe waka?
Mō te tangata 155-pauna te taumaha, e 30 meneti o te hoehoe ngāwari ka tahuna te 260 karori, ā, e 30 meneti ia o te hoehoe kaha ka tahuna te 500 karori, e ai ki a Harvard Health Publishing. He nui ake te tahuna o te hunga taumaha, he iti ake te tahuna o te hunga māmā. Mā te tāpiri i ngā wā okiokinga ka piki ake te tapeke mō te roanga o te wā kotahi.
Te hoe waka me te mīhini oma mō te whakaiti taumaha: ko tēhea te mea pai?
E mahi ana ngā mea e rua, engari he rerekē ngā taputapu. Ka taea e te mīhini oma te rite ki te tahunga karori o te hoe waka i ngā tere oma tere ake, engari ka nui ake te pānga ki ngā turi me ngā pona. Ka tahuna e te hoe waka ngā karori rite tonu me te whakamahi i te tinana o runga me te puku, ā, nā te iti o te pānga ka taea e te nuinga o te tangata te whakangungu pinepine ake, ka pai ake te piripono mō te wā roa.
Kia pēhea te auau o taku hoe hei whakaiti i te taumaha?
E toru ki te whā ngā wā whakangungu i te wiki, e 25-40 meneti te roa, he whāinga whaihua tēnei mō te whakaiti i te taumaha, me te hanga i te iti rawa kia kotahi te wā whakangungu i runga i ngā wā okiokinga. Mā tēnei rahinga ka puta he korenga pūngao nui ia wiki, ā, ka waiho he wā whakaora e ranea ana. Me tīmata ngā tīmatanga me ngā wā whakangungu poto ake e rua ki te toru, ka whakanuia ake mō ngā wiki e whā.
He aha ahau kāore e whakaiti i tōku taumaha ahakoa te hoe waka?
Ko ngā take tino noa ko ngā wā whakangungu ngāwari, te tōia o te ringa anake, te kore haere tonu o te whakangungu, me te kai karori e whakakore ana i te hapa. Ko te wā whakangungu kotahi 30 meneti te roa e kapi ana i te 260-500 karori, ka taea e te kai reka nui te whakakore i roto i ngā meneti. Aroturuki pono i te kai, whakapiki haere i te kaha, ā, hoatu ki te mahere kia ono ki te waru wiki te iti rawa.
Ka tahuna e te hoe te ngako o te puku?
Ka tahuna e te hoe te ngako o te tinana katoa, ā, he pakiwaitara te whakaiti i ngā wāhi ira. Nā te mea ka uru te puku ki te hoe i ia hīkoi, ā, ka puta he hapa karori, ka kitea te whakaiti i te ngako o te puku i roto i te wā, engari hei wāhanga noa iho o te ngaronga ngako whānui. Mā ngā ira te tikanga e whakatau te raupapatanga o te wehenga atu o te ngako i ngā wāhi rerekē.
Kia pēhea te roa ka kitea ngā hua o te hoe?
Ko te nuinga o te iwi ka kite i te manawanui pai ake me ngā waewae pakari ake i roto i ngā wiki e toru ki te whā, me te panoni taumaha e taea te ine i roto i ngā wiki e ono ki te waru ina arohia hoki te kai. Ko ngā hekenga wawe o te 1-2 kg i ngā wiki tuatahi e rua he wai me te glycogen, ehara i te ngako. Ko te ngaronga ngako tūturu ko te 0.5-1 kg ia wiki.
Ko te tino take:He taputapu tino kaha te hoe waka hei whakaiti i te taumaha, engari he taputapu noa iho, ehara i te kupu whakaari. Whakangungu kia toru, kia whā rānei ngā wā i te wiki, kia kotahi te wā whakangungu kia kaha, tukua ngā waewae ki te tō, ā, kia pono te mahi a te kīhini. Me mahi pēnā mō ngā wiki tekau mā rua, ā, ka whai mai ngā tau, i runga i te pauna me te whakaata.
Ngā Tohutoro me ngā Pūtake o Waho
1. Te Whakaputa Hauora o Harvard— Ngā Kaora i Tahuna i roto i te 30 Miniti mō ngā Tāngata o ngā Taumaha Rerekē e Toru
2. Te Kāreti Hauora Hākinakina o Amerika— He Whakarāpopototanga o ngā Aratohu mō ngā Mahi Tinana me te Whakakorikori Tinana
3. Boutcher, Te Pukapuka mō te Momonatanga (2011)— Te Whakakorikori Tinana-Nui me te Whakaiti Ngako
4. Whare Hauora o Mayo— Te Whakakorikori Tinana me te Whakaiti Taumaha: E Hia te Nui e Rawaka Ana?
5. Te Whakahaere Hauora o te Ao— Ngā Aratohu Whakakorikori Tinana mō ngā Pakeke
Ngā Pātai Auau mō ngā Aroturuki Manawa Pahikara Whakakorikori Tinana
He pēhea te tika o te aroturuki manawa i runga i te pahikara whakakori tinana?
I te nuinga o te wā ka rerekē ngā pūoko o te kakau pa-ringa mai i te whitiki uma ECG mā te 8-14 bpm i te wā e huri haere ana, ā, he nui ake i ngā wā okiokinga, i runga i ā mātou whakamātautau wheketere me ngā rangahau pūoko whatu kua whakaputaina. Ka noho ngā whitiki uma i roto i te ±1-3 bpm, engari ka taka ngā pūoko whatu ki waenganui i ngā mea e rua me te whakaroa wā e kitea ana. Mō ngā whakangungu āhua pumau, ka taea te whakamahi i te tau papatohu; mō te whakangungu wā okiokinga, kāore.
He aha i pekepeke ai te tere o te manawa o taku pahikara i ngā wā okiokinga?
Ka pānuihia e ngā pūoko pupuri te rere o te toto i roto i ngā nikau, ā, ka huri te pēhanga pupuri, te tūnga o te ringa, me te kiriata werawera i runga i ngā papa whakapā e te pēhi kaha. Ka taea e ēnei te pakaru, te whakapēhi rānei i te tohu, nō reira ka taea e te papatohu te whakaatu ohorere i te 170 bpm i te wā whakaora. Ka whakakorehia tēnei e te whitiki uma nā te mea ka ine tika i te tohu hiko o te ngākau.
He tūturu te rohe tahu ngako?
Kei te wātea te rohe tahu ngako engari kāore i te mārama whānuitia. Mēnā e 60-70% o te tere o te manawa teitei, he nui ake te ōrau o te pūngao e ahu mai ana i te ngako, engari he iti te katoa o ngā kaora ia meneti, nō reira he nui ake te waikura ngako katoa i te wā e kaha ake ana te whakangungu. He mea nui ake te katoa o te whakapaunga pūngao ia wiki mō te ngaronga ngako i te ōrau wehewehe i roto i tētahi wāhanga kotahi.
Whitiki uma, here rānei mō te kakau: ko tēhea te mea me whakamahi?
Whakamahia he whitiki uma mēnā kei te whakangungu koe me ngā rohe tere o te ngakau, me ngā wā rānei, nā te mea me tika te taumata ECG hei wehewehe i te Rohe 3 mai i te Rohe 4. Whakamahia ngā kakau kakau mēnā e hiahia ana koe ki tētahi tohutoro kaha noa iho i te wā e eke ana koe i te āhua pumau, ā, kāore koe e hiahia ki ētahi atu taputapu. He maha ngā pahikara hurihuri e whakaae ana ki te telemetry whitiki uma mā te papatohu.
Me pēhea taku tatau i aku rohe whakangungu?
Whakatauhia te tere o te manawa mōrahi mā te 220 tango i te tau, kātahi ka whakareatia ki ngā ōrau rohe: Rohe 1 i te 50-60%, Rohe 2 i te 60-70%, Rohe 3 i te 70-80%, Rohe 4 i te 80-90%, me Rohe 5 i te 90-100%. Mō tētahi hua whaiaro ake, whakamahia te tātai Karvonen, e whai wāhi ana ki te tere o te manawa okioki, ā, e nekehia ana ngā rohe mō ngā tāngata hauora.
He aha i rerekē ai te tere o te manawa o taku pahikara i tā taku mātaaratanga atamai?
He rerekē ngā hangarau e whakamahia ana e ngā taputapu e rua, ā, he rerekē hoki ngā wā e whakamahia ana hei tātai tauira. Ka aro turukihia e ngā pūoko pupuri me ngā mataaratanga whatu te rere o te toto, ko ngā whitiki uma anake ka aro turuki i te tohu hiko, nō reira i ngā huringa kaha ka taea e ngā pānui te rerekē haere mā te 10-20 bpm mō ētahi hēkona. He mea noa ngā rerekētanga o te 5-10 bpm i te āhua pumau; ko ngā āputa nui tonu te tikanga he raruraru whakapā tō tētahi taputapu.
Me whai taputapu aroturuki manawa ahau i runga i te pahikara whakakori tinana?
Kāo, engari he āwhina. Mā te whakapau kaha anake ka taea te pupuri i te nuinga o ngā kaieke hākinakina ki te rohe tika, ā, kaua ngā tauhou e aro nui ki ngā tau. Ka whai hua te aroturuki ina whakaritea ngā whakangungu huri noa i ngā rohe, ina hiahia koe ki te aroturuki i te ahunga whakamua, ina hiahia rānei koe ki te whakawhāiti i te kaha i te wā whakaora ngakau i raro i te aratohu hauora.
Ko te tino take:He kaiako te aroturuki manawa o tō pahikara whakakori tinana, ehara i te tākuta. Whakamahia he whitiki uma mō ngā mea e pā ana ki te rohe, tirohia te papatohu me te tatau manawa i mua i te whakawhirinaki atu, ā, kia mahara ko te whakapau kaha tonu ka pai ake i ngā tau tino pai i ngā wā katoa. Ko teNgā hua TAIKEEe kapi ana i ngā mea katoa mai i ngā pahikara poutū e mau ana i te pupuri ki ngā tauira hurihuri arumoni kua rite ki te telemetry, nō reira kei reira te whakatakotoranga aroturuki tika mō ngā tahua katoa.
Ngā Tohutoro me ngā Pūtake o Waho
1. Te Kāreti Hauora Hākinakina o Amerika— Aratohu mō te Whakamātautau Whakakorikori Tinana me te Tikanga Whakahaunga, te tikanga rohe tere ngakau
2. Te Rōpū Manawa o Amerika— Tūtohi Manawa Whāinga me te whakatau tata 220-meneti
3. Shcherbina me ētahi atu, Journal of Personalized Medicine (2017)— Te tika o ngā pūoko oro o te manawa e mau ana i te ringaringa i te wā e whakakorikori ana
4. Te Whakahaere Hauora o te Ao— Ngā aratohu mō ngā mahi ā-tinana mō ngā pakeke
Wā tuku: 12 o Ākuhata 2026