Tirohanga whānui o te hōtaka:Ko tēnei rā 30mīhini hoeKa ahu whakamua te mahere whakangungu mai i ngā wā whakangungu iti-kaha 10-meneti ki ngā wā whakangungu 30-meneti e hangai ana ki ngā wā okiokinga. Ka taea e ngā kaiwhakamahi e whai ana i te mahere te tumanako ka piki ake te manawanui o te ngākau me te ngākau mā te 20-30 ōrau, ka piki ake te kaha o te whiu, ā, ka tahuna te 200-300 karori mō ia wā whakangungu i te wiki tuawhā.
Mā wai tēnei mahere e mahi:He hunga tīmata kāore he wheako hoe, engari he hunga waenga e rapu ana i te ahunga whakamua kua whakaritea.
Ngā taputapu e hiahiatia ana:He mīhini hoe ātete aukume, ātete hau, ātete wai rānei, me te whakaaturanga tere o te whiu.
Ngā whāinga matua mō ngā inenga:He whakaiti i te wā wehe 500-mita mā te 8-12 hēkona. He hekenga o te tere manawa okioki mā te 4-8 ngā pao ia meneti i roto i ngā rā 30.
Te Hanganga o te Mahere Whakangungu Mīhini Hoe 30-Rā
Temahere whakangungu mīhini hoeKa wehea kia whā ngā wāhanga o te wiki, ia wāhanga e aro ana ki tētahi urutau motuhake. Ka whakatūria e te wiki tuatahi ngā tikanga whiu me te manawanui taketake. Ka whakaurua e te wiki tuarua ngā wā whakarite. Ka whakaroahia e te wiki tuatoru te roa me te kaha o te wā whakangungu. Ka whakakotahihia e te wiki tuawhā ngā hua mā roto i ngā wero whakatakotoranga-whakauru. Kei roto i ia wiki e rima ngā wāhanga whakangungu me ngā rā okiokinga e rua, ngā rā whakaora kaha rānei.
Ka piki ake te roanga o te wā whakangungu mai i te 10 meneti i te wiki tuatahi ki te 30 meneti i te wiki tuawhā. Ka tīmata te tere o te whiu i te 18-22 whiu ia meneti (spm) ka piki ake ki te 24-30 spm i te wiki whakamutunga. Ka noho tonu te tautuhinga whakamātao i waenga i te 3 me te 5 puta noa i te kaupapa hei whakanui i te tikanga i runga i te ātete mata.
E ai ki teTe Kaunihera o Amerika mō te Whakakorikori Tinana, he nui ake ngā reiti piripono ka puta mai i ngā kaupapa whanaketanga hanganga i ngā kaupapa hoe kore hanganga. E 40 ōrau te nui ake o ngā wā e oti ana i ngā kaiwhakamahi e whai ana i tētahi mahere tuhituhi i roto i ngā rā 30, ki te whakaritea ki te hunga e hoe ana me te kore he kaupapa.
Wiki Tuatahi: Te Tūāpapa Whiu me te Tūāpapa Aerobic
Ko te wiki tuatahi ka aro nui ki ngā tikanga whiu i te kaha. E 86 ōrau pea o te uaua angaanga e whakamahia ana e te hoe waka mā roto i tētahi raupapatanga e whā ngā wāhanga: te hopu, te taraiwa, te whakaoti, me te whakaora. Mā te ako tika i tēnei raupapatanga i te wiki turanga ka ārai i ngā tauira utu e whakawhāiti ana i te mahi i ngā wiki o muri mai.
| Wātū | Roanga | Te Auau o te Whiu | Hōputu | RPE Whāinga (1-10) |
|---|---|---|---|---|
| Rā 1 | 10 meneti | 18-20 i te ahiahi | Āhua pumau, arotahi ki te taraiwa waewae | 3-4 |
| Rā 2 | Okiokinga | — | Te totoro māmā | — |
| Rā 3 | 12 meneti | 18-20 i te ahiahi | 3 meneti whakamahana, 6 meneti pumau, 3 meneti whakamatao | 4-5 |
| Rā 4 | Okiokinga | — | Hīkoi whakaora kaha 15-20 meneti | — |
| Rā 5 | 12 meneti | 20-22 i te ahiahi | Piramiti: 2 meneti te roa, 1 meneti te roa, te roa anō | 4-5 |
| Rā 6 | 15 meneti | 20-22 i te ahiahi | Āhua pumau, kia mau tonu te wā wehewehe | 5 |
| Rā 7 | Okiokinga | — | Te whakaoranga katoa | — |
RPE = Te Whakatauranga o te Whakamātautau i kitea i runga i te tauine Borg CR10.
I te wiki tuatahi, ka noho tonu te auau whiu i raro i te 22 meneti hei akiaki i te tikanga āta whakaaro. Ko te nui ake o ngā auau whiu i tēnei wā ka akiaki i te tere o te wāhanga whakaora, ka whakaiti i te roa o te whiu, ka whakapiki ake hoki i te tūponotanga whara. Me aroturuki ngā kaiwhakamahi i te wā wehe 500-mita hei tohutoro taketake mō te roanga o te kaupapa.
Wiki Tuarua: Te Whakataki i te Wā me te Hanga Reiti
I te wiki tuarua ka whakauruhia he whakangungu wā whakarite hei whakanui ake i te hiahia o te ngākau me te ngākau. Mā te whakawhitiwhiti i waenga i ngā wāhanga kaha teitei me te kaha iti ka whakangungu te tinana kia tere ake te tango i te lactate me te whakaora tere i waenga i ngā mahi. Kei roto i ia wā he whakamahana 3-meneti me te whakamatao 2-meneti huri noa i te poraka whakangungu matua.
| Wātū | Te Roanga o te Mahi | Te Auau o te Whiu | Mahi/Okiokinga | Wā Katoa |
|---|---|---|---|---|
| Rā 8 | 15 meneti | 22-24 i te ahiahi | 3 meneti te pumau / 1 meneti te pēhi | 18 meneti |
| Rā 9 | Okiokinga | — | Te totoro māmā, te hurihuri pahuka | — |
| Te Rā 10 | 18 meneti | 22-24 i te ahiahi | 4 x 2 meneti he ngawari / 1 meneti he māmā | 21 meneti |
| Rā 11 | Okiokinga | — | Whakaora hohe | — |
| Rā 12 | 20 meneti | 24-26 i te ahiahi | 5 x 2 meneti te ngawari / 1 meneti te ngawari | 24 meneti |
| Rā 13 | 15 meneti | 22 i te ahiahi | Āhua pumau, kua whakamanahia te herenga reiti | 18 meneti |
| Rā 14 | Okiokinga | — | Te whakaoranga katoa | — |
Whakamahia te tere māmā i ngā wā okiokinga i te pou mahi/okiokinga i te 18-20 meneti i te meneti.
Ko te ōwehenga mahi-ki-okinga o te 2:1 i te wiki tuarua ka whakarato i te whakaoranga e ranea ana hei pupuri i te pūkenga puta noa i ngā wā. Ko ngā kaiwhakamahi e kite ana kāore i te rawaka te okiokinga me whakaroa i te wāhanga hoe māmā mā te 30 hēkona kaua e whakaiti i te kaha o te mahi. Ko te pupuri i te putanga mana i ngā wā mahi he mea nui ake i te eke ki ngā whāinga tere whiu noa.
Wiki Tuatoru: Te Whakaroa i te Manawanui me te Āheinga Reiti
Ka whakaroa te wiki tuatoru i te nui o te wā whakangungu katoa, me te pupuri tonu i te kaha. Mā te kawenga whakangungu kua kohia mai i te wiki tuatahi me te wiki tuarua ka taea e te pūnaha manawa te pupuri i te putanga teitei ake mō ngā wā roa. Ka piki ake te tere o te whiu ki te 24-26 spm mō ngā wā whakangungu pumau me te 26-28 spm mō ngā wā okiokinga.
| Wātū | Te Roanga o te Mahi | Te Auau o te Whiu | Hōputu | Wā Katoa |
|---|---|---|---|---|
| Rā 15 | 22 meneti | 24-26 i te ahiahi | Āhua pumau | 25 meneti |
| Rā 16 | Okiokinga | — | Te totoro māmā | — |
| Rā 17 | 25 meneti | 24-26 i te ahiahi | 6 x 2 meneti te pēhi / 1 meneti te mārama | 28 meneti |
| Te Rā 18 | Okiokinga | — | Whakaora hohe | — |
| Rā 19 | 20 meneti | 26-28 i te ahiahi | Arawhata: 1-2-3-2-1 meneti pana / 1 meneti okiokinga | 26 meneti |
| Te Rā 20 | 25 meneti | 24 i te ahiahi | Āhua pumau, te herenga tere i te 24 spm | 28 meneti |
| Rā 21 | Okiokinga | — | Te whakaoranga katoa | — |
He wero ahurei te whakatakotoranga arawhata i te rā 19: ka piki ake te tere o te whiu me te kaha i te roanga o te wāhanga mahi, kātahi ka heke iho i te āhua ōrite. Ka whakangungu tēnei whakatakotoranga i te mōhiotanga ki te tere, he pūkenga e whakawhiti tika ana ki ngā wāhanga whakamātautau 2,000-mita, ki ngā huihuinga manawanui wā rānei.
Wiki Tuawhā: Te Whakakotahitanga me te Whakamātautau Mahi
Ka whakakotahi te wiki tuawhā i te turanga manawanui mai i te wiki tuatahi ki te toru me ngā wāhanga whakamātautau kaha ake. Kei roto i te wiki whakamutunga he whakamātautau wā 5,000-mita i te rā 28, hei paearu ine mō te mahi. Mā te whakataurite i muri i te kaupapa ki te turanga o te wiki tuatahi ka kitea te ahunga whakamua.
| Wātū | Te Roanga o te Mahi | Te Auau o te Whiu | Hōputu | Wā Katoa |
|---|---|---|---|---|
| Rā 22 | 25 meneti | 26-28 i te ahiahi | 5 x 3 meneti te pēhi / 90 hēkona te rama | 30 meneti |
| Rā 23 | Okiokinga | — | Te totoro māmā | — |
| Rā 24 | 30 meneti | 26-28 i te ahiahi | Āhua pumau me te arotahi mana | 33 meneti |
| Rā 25 | Okiokinga | — | Whakaora hohe | — |
| Rā 26 | 20 meneti | 28-30 i te ahiahi | 8 x 1 meneti oma tere / 1 meneti māmā | 26 meneti |
| Rā 27 | 15 meneti | 24 i te ahiahi | Wāhanga hangarau mārama i mua i te rā whakamātautau | 18 meneti |
| Rā 28 | 5,000m | Te tere o te reihi | Whakamātautau wā 5,000-mita | Kāore he |
Ko te whakamātautau wā 5,000-mita i te rā 28 te aromatawai matua mō te kaupapa. E kite ana te nuinga o ngā kaiwhakamahi i te whakapainga 8-12 hēkona i roto i te wā wehe 500-mita ki te whakataurite ki te tere o te wiki tuatahi. E ai kiTe Kāreti Hauora Hākinakina o Amerika, mā ngā kaupapa hoe waka kua whakaritea, ka puta he whakapainga ka taea te ine i roto i te VO₂max o te 6-12 ōrau i roto i ngā wiki e whā.
Ngā Hua e Tumanakohia ana i Muri i te Whakaoti i te Mahere 30-Rā
Mīhini hoengā hua o te mahere whakangunguHe rerekē ngā āhuatanga o te tīmatanga me te piripono ki te tinana, engari ka puta he tauira ōrite puta noa i ngā rangahau whakangungu kua whakaputaina. Ko te manawanui o te ngākau me te manawa e inehia ana e te urupare o te manawa iti rawa ka pai ake i te 8-15 ōrau. Ko te auau manawa okioki ka heke ki te 4-8 ngā pao ia meneti mō te nuinga o ngā kaiuru.
Ko te whakapaunga kaora e whakawhirinaki ana ki te taumaha o te tinana me te kaha o te wā whakangungu. Mā te whakamahi i ngā raraunga mai iTe Whakaputa Hauora o Harvard, e 250-300 karori te tahunga a te tangata 155-pauna mō ia wā hoe 30-meneti i te kaha taurite. Neke atu i te 20 wā whakangungu i roto i ngā rā 30, ko te katoa o ngā tahunga karori ka ahu mai i te 5,000 ki te 6,000 karori, ka whai wāhi ki te ngaronga ngako o te 1.5 ki te 2 pauna ina honoa ki te kai tonu.
Ka kitea te whakapai ake i te manawanui o ngā uaua i roto i ngā quadriceps, ngā glutes, te latissimus dorsi, me ngā mea whakau o te uho. Ko te tikanga, e ai ki ngā kaihoe, ka taea e rātou te pupuri i te tikanga whiu tika mō te 20-30 meneti tonu i te otinga o te kaupapa, mai i te 8-12 meneti i te tīmatanga.
| Ine | Tūāpapa (Wiki 1) | Kaupapa Whai muri (Wiki 4) | Whakapaitanga Noa |
|---|---|---|---|
| Wā wehewehe 500m | 2:20-2:40 meneti | 2:08-2:28 meneti | 8-12 hēkona te tere ake |
| Te roa o te hoe waka | 8-12 meneti | 20-30 meneti | +10-18 meneti |
| Te tere o te manawa okiokinga | 68-78 pao i te pō | 60-74 bpm | 4-8 bpm te iti iho |
| Ngā Kaora mō ia 30 meneti (155 pauna) | 180-220 karori | 250-300 karori | +30-40% te whai huatanga |
| Putanga mana whiu | 80-110 wati | 110-150 wati | +30-40 wati |
Te Raupapa Tika o te Whiu: Te Tūāpapa o te Mahere Whakangungu
Ko ia whakangungu o te mahere e whakamahi ana i ngā tikanga whiu tika. E whā ngā wāhanga motuhake o te whiu hoe, me mahi i ia wā. Ko te wāhanga taraiwa e whakamahi ana i te 86 ōrau o ngā uaua angaanga mā te raupapa waewae-matua-ringa. Ko te wāhanga whakaora ka huri i te raupapa: ringa-matua-waewae.
Tūnga hopu:Tū poutū ngā waewae, totoro whakamua ngā ringa, wātea ngā pakihiwi, kore he tuarā. Ka hono te kakau ki te teitei o te waewae. Kaua te pēhanga i te hopu e pana i ngā rekereke mai i te papa waewae.
Wāhanga taraiwa:Ka toro atu ngā waewae i te tuatahi, ka noho tika tonu ngā ringa. Ina tae ngā waewae ki te 80 ōrau te toronga, ka uru te uho, ā, ka piu te tuara mai i te 11 karaka ki te 1 karaka. Ka tōia e ngā ringa te kakau ki te hope o raro hei nekehanga whakamutunga.
Tūnga whakaoti:Ko ngā waewae e totoro katoa ana, ko te kakau kei raro i te hope, ko ngā pakihiwi kei muri i ngā hope, ko ngā tuke kei te 45 nekehanga. Ko te mutunga he tūnga pumau, ehara i te tūnga mutu.
Wāhanga whakaora:Ka totoro whakamua ngā ringa i te tuatahi, ā, ka whāia ko te tinana o runga e anga whakamua ana ki runga i ngā hope. Ka piko ngā turi i te whakamutunga, ka nekehia te nohoanga ki te wira rere. E rua pea te roa o te whakaora i te wā e nekehia ana i ngā tere whiu taurite.
Mā te tuhi i tētahi ataata o te whiu mai i tētahi koki taha i te wiki tuatahi, ā, i te wiki tuawhā anō hoki, ka kitea he whakapainga i roto i te raupapatanga me te wā. Ko ngā kaiwhakamahi e kite wawe ana i ngā raruraru miihini ka tere ake te ahu whakamua i roto i te kaupapa.
Te Kōwhiri i te Mīhini Hoe Tika mō te Mahere 30-Rā
Ka mahi tahi te mahere whakangungu me tetahi mīhini hoe e whakaatu ana i te tere me te wā o te whiu. Ka whakaratohia e ngā kaihoe ātete hau he ātete rerekē e piki haere ana i te kaha, e pai ai mō te whakangungu wā poto ina hiahiatia he huringa ātete tere. Ka tukuna e ngā kaihoe ātete aukume te taumahatanga pumau ahakoa te tere o te whiu, e āwhina ana i ngā tīmatanga ki te pupuri i te maeneene o ngā mahi i te wā whakatū.
Mō te wero 30-rā, he mea nui ngā mīhini he mārama te whakaaturanga o te tere o te whiu me te nohoanga whakamarie. Me āhei te papa nohoanga ki te whakamahi i ngā wā roa me te kore e mamae, ā, me uru ngā papa waewae ki ngā rahi hu rerekē me te kore e pēhi.
Te Ārai i ngā Hapa Whakangungu Hoe Noa
E toru ngā hapa e puta tonu ana i waenga i ngā kaiwhakamahi e tīmata ana i tētahi mea houmīhini hoemahere whakangunguTuatahi, ko te whakawhirinaki ki te tōia o te ringa kaua ki te pana o te waewae ka puta te ngenge o te uaua i te tīmatanga, ā, ka whakawhāiti i te putanga o te mana. Tata ki te 60 ōrau o te mana whiu ka puta mai i ngā waewae, ehara i te ringa.
Tuarua, mā te tere o te wāhanga whakaora ka whakapotohia te roa o te whiu whai hua, ā, ka nui haere te kawenga ngākau me te ngākau. Me roa ake te whakaora i te 1.5 ki te 2 ngā wā i te taraiwa. Ko te mahi noa ko te tatau i te kotahi-rua i te taraiwa me te kotahi-rua-toru-whā i te whakaoranga.
Tuatoru, mā te pupuri rawa i te kakau ka ngenge te ringa, ka neke te taumahatanga ki ngā pakihiwi me te kaki. Me noho te kakau ki roto i ngā maihao me te pā mārie o ngā koromatua, kaua e takai ki te pae.
Whakatau: Mā te Pūmautanga ka Hua Ngā Hua Hoe Ka Taea te Ine
Mā tēnei mahere whakangungu mīhini hoe 30-rā e whakarato he ara hanganga mai i ngā wā whakataki ki te whakamātautau mahi. Ko te whakatakotoranga ahu whakamua ka hanga i te tikanga i te tuatahi, kātahi ka whakarārangihia te manawanui me te kaha i te tere e hangai ana ki ngā wā urutau ā-tinana. Ka taea e ngā kaiwhakamahi e whakaoti ana i ngā wā whakangungu 20 kua whakaritea te tumanako kia kitea ngā whakapainga ine i roto i te kaha o te whiu, te pai o te manawa, me te putanga karori.
Ko te whai huatanga o te kaupapa e whakawhirinaki ana ki te piripono ki ngā tikanga o te whiu, te whakaritenga auau, me te whakapau kaha pono i ia wā whakangungu. Mā te aroturukitanga raraunga i roto i te tere whiu, te wā wehe, me te tere o te ngakau okioki ka puta he tohu ahunga whakamua whai kiko. Mā te whakamātautau wā 5,000-mita i te rā 28 ka tukuna he paearu mahi mārama mō ngā huringa whakangungu a meake nei.
Ngā Pātai Auau mō ngā Mahere Whakangungu Mīhini Hoe
Ka taea e te hunga tīmata te tīmata i tētahi mahere whakangungu mīhini hoe 30-rā?
Āe. He mea hanga te mahere mō ngā tīmatanga kāore anō kia mōhio ki te hoe. I te wiki tuatahi ka hangaia he tikanga whiu i te kaha iti me ngā wā poto noa iho i te 10 meneti. Mā te tere haere whakamua ka taea e te pūnaha manawa me ngā rōpū uaua te urutau i mua i te tīmatanga o te mahi kaha ake i te wiki tuarua.
E hia ngā kaora e tahuna ana e te whakataetae hoe 30-rā?
E 5,000 ki te 6,000 ngā kaora katoa e tahuna ana e te tangata 155-pauna puta noa i ngā wāhanga whakangungu e 20 i roto i te mahere 30-rā. Ka piki ake te tahunga kaora mō ia wāhanga whakangungu mai i te 180-220 kaora i te wiki tuatahi ki te 250-300 kaora i te wiki tuawhā i te pikinga ake o te roa me te kaha o te whakangungu.
Me pēhea te tautuhinga o te whakamātao mō te whakangungu mīhini hoe?
Me noho te tautuhinga o te whakakā i waenga i te 3 me te 5 i runga i te tauine mai i te 1 ki te 10 mō ngā whakangungu tinana whānui. Ko ngā tautuhinga whakakā iti (1-3) e tautoko ana i te whanaketanga o te tikanga me te tere o te whiu. Ko ngā tautuhinga teitei ake (6-10) ka whakanui ake i te ātete engari ka akiaki i te āhua ngoikore. Ko te whakakā te kaiwhakahaere i te rere o te hau, ehara i te taumata ātete—ko te mana whiu te whakatau i te ātete tuturu.
Kia pēhea te auau o te wā e tika ana kia okioki koe i te wā o te kaupapa hoe waka 30-rā?
E rua ngā rā okiokinga o te wiki i roto i te kaupapa, kotahi te rā whakaora katoa, kotahi hoki te rā whakaora kaha pērā i te hikoi, te totoro mārie rānei. Ka whakaritea he wā okiokinga whai muri i ngā wā tino nui hei whakaora i ngā uaua me te ārai i te whakangungu nui rawa.
He aha te tere o te whiu e tika ana kia whakamahia e te tīmatanga i runga i te mīhini hoe?
Me pupuri e te hunga tīmata te 18-22 whiunga ia meneti i te wiki tuatahi. Ko tēnei kaha iti te tere e aro ana ki te raupapatanga tika o te tauira taraiwa waewae-matua-ringa. Ka taea te piki haere o te tere whiunga ki te 24-30 spm i te wiki tuawhā i te mea ka aunoa te tikanga.
E hia te nui o te whakapainga ka taea te tumanako i muri i ngā rā 30 o te hoe waka?
Ko ngā whakapainga noa ko te wā wehe 500-mita tere ake i te 8-12 hēkona, te whakahekenga o te tere o te manawa i te wā okiokinga, 4-8 ngā pao i te meneti, me te whakanui ake i te roa o te hoe waka mai i te 8-12 meneti ki te 20-30 meneti. Ko te pai o te mahi o te manawa i inehia e te tere o te manawa iti rawa ka whakapai ake i te 8-15 ōrau.
Ngā Tohutoro me ngā Pūtake o Waho
1. Te Kāreti Hauora Hākinakina o Amerika— Ngā Aratohu Hōtaka Whakangungu me te Rangahau Hoe
2. Te Whakaputa Hauora o Harvard— Ngā Reiti Tahunga Kaora mō te Hoe me ngā Taputapu Whakakorikori Tinana
3. Te Kaunihera o Amerika mō te Whakakorikori Tinana— Te Piripono ki te Hōtaka Hoe me te Rangahau Hōtaka
Wā tuku: Pipiri-23-2026