Karvonen haʻilula: pehea e lilo ke kaupaona pono

Ma ka manaopaa no physical manao maikai, ke kālā no hoʻokiwikā noho, ka ho'āʻo 'ia e physical inactivity, e kaumaha ana maikai minuke o ka hiamoe no kekahi kakahiaka jog, a ma ke ahiahi, naholo kiki mai ai i ka hale haʻuki.

Ke kaua e ku e ia physical inactivity

Ka hooluolu ana i ka ai, sedentary hana, a hele i loko o ke kaʻa e hele ana i kā lākou mōhai: kanaka kiʻi maikaʻi, e ulu ana ka opu dryabnut nāʻiʻo, i ka pauma a me ka naau hoʻomaka e hahau ia irregularly. I mea e pale aku premature poe oo hoi , a malama ola, oe i e puʻe wale mai kou pampered kino neʻeʻana.

Ke kumu nui no o ka inactivity - laau o ka oi momona e wale paakiki hana ke puhi: kaumaha poho ua lilo i ke AIM o na tausani o kanaka, oʻo a me ka loa opiopio, na kanaka a me na wahine. Ka mea, e noho ma luna o kaʻai a me ka lokoʻino a hiki i ka lae o ka exhaustion ukana ia iho me nā'ēheu kēia'ēheu o nā kino. Ke bulk o ka poʻe kaua no physical nani, aole ia i lawe i loko o ka nui o nā nā papaha maoli o kona kino iho, a me E hoomanao i: ka paʻakikī i ka maikaʻi.

Pehea e hoʻomaulia i ka hoʻokō '

Hoʻomalu, nutritionists, haʻuki kumu e ao ia e kū ai i ka pahu hopu ana ka hoopakele ana i ola, e kōkua e ho'āpono aku i ka pololei i ka ho omaulia ana o wahie. Karvonen haʻilula mea he kūpono ka'ōnaehana pūnaewele o ka ho omaulia no nā kākoʻo o kaʻeleu Aloha Hawaii. Kēlā me kēia kanaka pono, e ike i ke kino - he luna 'biochemical'ōnaehana i ole hana hiki i huikau ka, a ua, pili haawe ana ia ia, e like me nā palapala me ka dubious "ka poe ola,"ʻai.

Normal, mamao aku, mai ka haʻuki kanaka hoʻoholo, e lawe aku ia ia, no ka mea, hoʻomaka e ike i ke kaupaonaʻana poho, e hoihoi aku ia ia i ka nani a me ka wā kamaliʻi. Akā loa pinepine, imi e lilo ke kaupaonaʻana, EII ni i ke kaomi, kahiko a me ka uha mua, wehe i ka houpo, kanaka hele kekahi,ʻaʻohe: ka mea, eia no ke hoʻoukaʻia nei kino, i ko lakou kulana worsens. E pale ia, aia no he haʻilula Karvonen: Ua he pōpilikia pākahi no kēlā me kēia kanaka, nānā 'ole o ka wahine, ka wahie, ka mea ana e like me ka makahiki a me ka nui o ka hola.

Mea hoʻokonukonu - ke Kal

I ka Ia manawa, lawa haawe ana e ole e haawi mai ka mea i makemake hopena, a me ke kaua ana i ka loa kaumaha e ia i loko o make hewa: ka momona splittingʻano papa hana wale e ole kona kaumaha. A ma keia hihia, e e paʻa mau Karvonen haʻilula: no ka mea, he mama, e hoʻomaulia i ka pinepine 'me ka i pono, e ke kakau ana i ke kaumaha i koe, a i ka malamaia Muscle nuipa a.

Ke ae pā o ka i ka ho omaulia mea i ka hana pinepine 'ua pili me ka naau uku (HR): ka hapanui pana, ka mea kiekie i ka ka nui o ke kino ai, a me ka hope versa. He mea nui ia i aʻo aia no kekahi pae o ka naau ana - ka ai-i kapaia o ka pale kaua naau i kela ciia (TSZP). No kela a me keia mea, he pōpilikia pākahi.

Midway ma waena o ka mea ana lalo a me ka hoaka o palena o ka naau kōmi ke pale ciia ka moana. Loko o kēia mau kiʻi, a me 'oe pono e malama i ka naau ana i hoʻokō'. Beginners maikaʻi, e pili ana i ka malalo palena, mahuahua ka nui o ke aʻo i ke kino ke hakuloli i stress. TSZP mamua o ka palena o nā palapala a me ka pilikia no ke kino.

pinepine 'paepae

Pehea e hoʻomaulia i kou naau i kela haʻilula o Karvonen? Ka loa kaulana Nohie haʻilula - o "220 hua makahiki": ka kūpono huahelu hōʻike i ka i kā mākou naʻau kōmi paepae.

Akā, i kēia i ka ho omaulia ka lawa no ka mea, aole ia i lawe i loko o ka nui o ka ke keka o ke kanaka, a hoʻoholo i ka pale umauma hoʻokahi ciia me ka haʻahaʻa kali. No ka laʻana, ka mea Karvonen haʻilula no ka wahine komo ai ka hoʻokuʻi i ka oaeuiinoe kekahi hou na kii: "220 hua makahiki hua 6". Naʻe, i kēia haʻilula mea i paʻa.

Poe akamai i mai i manaʻo 'epekema-ma muli haʻilula, e like me ka, oiaio, i ole manao ia e like me ia, a me ka inventor ia iho - Pinilana nä känaka' epekema, nona ka inoa ka mea, ua kapaʻia. Aka, Karvonen haʻilula no na kanaka a me na wahine pili i ka ola pūʻulu, me ka kaawale aʻo a me ka hola 'Oihana e hoʻomaulia i kekahi kanaka ka pale kaua naau kōmi ciia.

A oi Ka Uluwehi O Ke hoʻokolohua o ka haʻilula, oia ka manawa i ka pono a pau, e kūkulu i ka aʻo kaʻina hana, hāʻawi i ka haawe ai i ole e hana ino i ke kino, akā, i ka mea ia manawa, e kū ai i ka makemake kanawai. No ka holomua a me ka hou pololei i ka ho omaulia mākou pono kekahi anakahi - ka hoomaha naau kōmi. E hoakaka ia, e pono e ana ai i naau ana i loko o ke kakahiaka e ala mai, noho mai o ka wahi moe ma hope. ʻO loko o ka haʻilula i loko, no ka pinepine 'hiʻohiʻona - o 50-80% o ka i kā mākou naʻau kōmi. Oe hiki e hoakaka i ka haʻilula:

(Hua 220 hua o ka makahiki a me ka maha ai ka naau lākiō) hoonuiia e ka pinepine 'hiʻohiʻona hua hoʻohui naau ana i koena.

Ka i ka ho omaulia ana o ka pale umauma hoʻokahi naau kōmi? Aie?

Ho i ka i ka ho omaulia haʻilula no na kanaka 40 o kona mau makahiki, i ua pono e hoomaka ana papa: (220 - 40 - 70 (e laʻa me, i ka mea kona ka lāʻau ikiʻai wale nō)) x ka 0.5 + 70 = 125. ka hopena i keia, mai keia i ka ho omaulia: he kanaka o ke kanaha ole inā pilikia ka haumāna papa mai i oi aku i ke kali TSZP - 125 kui iho oe a no minuke. Inā ka mea, he lawa ka hoao ana, ka uku hiki ke hoʻololi i ka i kā mākou - 0,8. A laila, i ka luna palena o kona pana ana ka hana ana i - 158. hōʻuluʻulu i nā ikepili, ua hiki ke olelo aku i ka allowable like ke kanaka naʻau 40 makahiki i loko o ka lumi papa mea i loko o ka'āina o ka 125 a hiki i 158 kui iho oe a no minuke, a koho i ka kaʻoi loa ia e, ke kaumaha ma muli o ko lākou physical kulana.