ʻAʻole loaʻa i kēlā me kēia manawa ka manawa kūpono e hele wāwae i ka jogging, ʻoiai ʻoi aku ka olakino o ka jogging ʻana i waho no ka lilo ʻana o ka paona ma mua o ka home ma kahi papa hana. I kēlā me kēia hihia, hiki iā ʻoe ke lilo i ka kaumaha i ka wā e hoʻomaʻamaʻa ana i ka home, e hana ana ma ka papa hana. ʻO ka mea nui ka maʻamau a me ka pololei o ke aʻo ʻana. E kamaʻilio mākou e pili ana i ka nalo ʻana o ke kaupaona ʻoiai e hoʻomaʻamaʻa ana ma ka home ma kahi pahu hana i kēia ʻatikala o kēia lā.
Holo lohi lōʻihi
Aia he mau koho nui ʻelua no ka lilo ʻana o ke kaupaona ma kahi hahi. ʻO ka koho mua e pili ana i ka holo lōʻihi ma kahi wikiwiki i ka wikiwiki o ka naʻau 120-135 mau kī i kēlā me kēia minuke. Inā loaʻa ʻoe i ka tachycardia a mai ka hele wāwae ʻana i kāu pulse i luna i kēia mau pae, a laila pono mua ʻoe e hoʻoikaika i kou puʻuwai a holo i kahi wikiwiki, me ka nānā ʻole i nā heluhelu ʻana o ka pulse, akā ke kau wale nei i kāu kūlana. Inā lilo i paʻakikī a i ʻole inā ʻike ʻoe i nā ʻano ʻoluʻolu ʻole ma kahi o ka puʻuwai, e hoʻōki koke i ka hoʻoikaika kino.
A pēlā a hiki i ka helu ʻana o ka puʻuwai ma ka liʻiliʻi he 70 mau kuʻi i kēlā me kēia minuke i kahi kūlana mālie.
No laila, ma ka pulse o 120-135 mau kī, holo mai ka hapalua hola a i ka hola me ka ʻole o ke ku. Hiki iā ʻoe ke inu wai i ka wā e holo ana. ʻO kēia puʻupaʻa ke kuni momona maikaʻi loa. Eia nō naʻe, no ka haʻahaʻa o ka ikaika, lohi ka puhi ʻana o ka momona, no laila he mea nui e holo no kahi manawa lōʻihi, ma ka liʻiliʻi he hapalua hola i ka lā, ʻoi aku ka 5 mau manawa i ka pule.
ʻO ka pilikia inā ʻoe e holo i kahi manawa o ka puʻuwai ma luna o 140 mau paʻi, a laila e hoʻomaka ke ahi e ʻoi aku ka maikaʻi me kahi hana o ka puʻuwai ma mua o ka wā e holo ana i kahi haʻahaʻa haʻahaʻa haʻahaʻa, ʻoiai e lilo ka glycogen i kumu nui o ka ikehu. No laila, i ka hoʻonui ʻana i kāu wikiwiki holo, ʻaʻole ʻoe e hoʻonui nei i ka puhi ʻana i ka momona.
Hana hoʻomaʻamaʻa wāwa.
ʻO ka koho ʻelua e pili ana i ka holo wā waena. ʻO ka holo, holo no 3 mau minuke i ka wikiwiki i hiki i nā kekona hope o ka holo ʻana, piʻi ka puʻuwai o kou puʻuwai i 180 mau paʻi. A laila hele i ka anuu. Hele wāwae a hoʻihoʻi ʻia ka helu o kou puʻuwai i 120 mau kani a holo hou no 3 mau minuke i ka piʻi like ʻana. ʻO ke kūpono, inā lawa kou ikaika, ma kahi o ka hele wāwae, hoʻololi i kahi holo mālie māmā.
Hana i kēia no ka hapalua hola. He paʻakikī kēia hana, no laila e lawa ka 20 mau minuke o nā manawa i ka mua.
Hoʻomaikaʻi kēia hana i ka hana puʻuwai a, ʻo ka mea nui, hoʻomaikaʻi i ka lawe ʻana o oxygen. E like me kāu e ʻike ai mai ka ʻatikala: Pehea ka hana o ka momona i ke kino, puhi ʻia ka momona e ka oxygen. A ʻo ka nui o kou ʻai ʻana, ʻo ka wikiwiki nō ia o ka momona.
I ka manawa like, no ka pehea o kou hanu ʻana i ka ea, inā loaʻa iā ʻoe ka asimilation oxygen maikaʻi ʻole, ʻo ka mea i kapa ʻia ʻo VO2 max (ʻoi aku ka nui o kaʻai ʻana o oxygen), ʻaʻole hiki iā ʻoe ke hāʻawi i ke kino me ka nui i makemake ʻia, a e puhi maikaʻi ʻole ʻia ka momona.
No laila, aia kahi pōmaikaʻi ʻelua me kēia ʻano wā mawaena. ʻO ka mea mua, puhi ʻoe i ka momona ma o ka hoʻolālā aerobic maikaʻi. ʻO ka lua, hoʻomaikaʻi ʻoe i kāu BMD, ʻo ia hoʻi ka hiki i kou kino ke puhi i ka momona.
