Pehea e ho?omaka ai me ke kino kūpono?

Ma ke kūpono, inā pono ?oe e ho?omaika?i i kou olakino ma?amau a me kou olakino, pono ?oe e no?ono?o e ho?oma?ama?a ma kahi o 5 mau lā o ka pule, King Hancock, ACSM-CPT, sweat 2 Success trainer maNEOU, kahi lawelawe streaming olakino, ha?i iā Health. E like paha ia me ka nui, akā i kēia manawa ?a?ole pono i kēlā me kēia lā ke ikaika, a hiki i kāu mau hana ho?oma?ama?a ke ho?opau no ka li?ili?i o 30 mau minuke.
?O ke ?ano ma?amau āu e no?ono?o ai e hilina?i i kou hau?oli i ke olakino a me ka manawa i loa?a iā ?oe. Inā he mea hou ?oe i ka ho?oikaika kino, no ka la?ana, e ho?omaka me kahi pahuhopu li?ili?i, e like me ka wāwae 10,000 mau ?anu?u i ka ?auinalā ma ka li?ili?i o 5 mau lā o ka pule. A i ?ole, inā ?a?ole ?ae kāu papa manawa no 5 mau lā ho?oma?ama?a i ka pule, e no?ono?o no 3 mau lā a ?ike inā hiki iā ?oe ke ho?oikaika i nā papa.
Pono ?oe e ho?ololi i nā ?ano hana ma?amau āu e hana ai i nā lā 5. Inā hiki iā ?oe, e no?ono?o no 2 a 3 mau lā o ka aerobic a ho?olilo i ka ?ao?ao a i ?ole 3 mau lā ma ke kula uila.
Inā ?oe e hana li?ili?i ana i nā hana ho?oma?ama?a no ka lō?ihi o ka pule, hiki iā ?oe ke ho?ohui i ka uila a me ka aerobic i nā lā o kekahi (e no?ono?o: he 20 mau minuke jog i nānā ?ia ma ke ala o 25 mau minuke o ke kula kaumaha). Hiki i ke kula ?ōlelo ki?eki?e c hohonu (HIIT) a i ?ole nā ????papahana ho?oma?ama?a kaapuni hiki ke kōkua i ka hō?emi ?ana i ka ho?iho?i ?ana i ka manawa, ?oiai e hā?awi ana i kou kime i kahi kau wela nui, ?o Kristian Flores, CSCS, kahi NYC-ho?okumu nui ?ia i ka uila a me ka ho?oma?ama?a ?ana, ha?i iā Health. .
A ?oiai e ho?owalewale ?ia ka hilina?i ?ana o nā moe?uhane olakino ho?okahi o ke ?ano o ke ?ano o ka ho?oma?ama?a ?ana, e mālama i kēia i ka no?ono?o: inā paha he pahuhopu ?oe e ho?emi i ke kaumaha a i ?ole kūkulu uila, ?o ia. ?O ia ke kī e ho?okomo i kēlā me kēia aerobic a me ke kaumaha a i ?ole ke kula uila i kāu papa ho?oikaika kino.
?O ka mea hope loa, ?o ke ala āu e ho?onohonoho ai i kāu mau hana ho?oma?ama?a a me nā mea āu e hana ai no nā hana ho?oma?ama?a a kekahi e hele pololei i lalo i ka mea āu e hau?oli nui ai, wahi a Flores. Inā inaina ?oe i ka HIIT, e hā?awi. Inā makemake ?oe i ka hula a me ka holo ka?a, e ho?oholo. ?O ka loa?a ?ana o ka hau?oli i kāu ho?oikaika kino e ho?omau ?oe i ka ho?i ?ana mai no ka hou a?e a me nā hopena hopena.

He aha kāu e hana ai no ka ho?oma?ama?a cardio:
E ?ike kākou i nā mea hana e ho?ohana ai nā gyms ?oihana e kūkulu i ka Cardio Zone!

Paipai ka ?Ahahui Pu?uwai ?Amelika i ho?okahi haneri me kanalima mau minuke o ka le?ale?a ha?aha?a hohonu e like me ka pule (?elima mau minuke 30 mau minuke kēia), a i ?ole kanahikukumamālima mau minuke o ka le?ale?a piha o ke ola e like me ka pule. ?O ka hana ?ana ma kēia kēkelē e hiki ai iā ?oe ke ho?opa?a i kou na?au coronary i ka manawa like me ke kōkua ?ana iā ?oe e hakakā i nā kūlana like ?ole e like me ka ma?i diabetes. Eia kekahi, hiki iā ia ke ho?onui i kou ?ano no?ono?o a me ka huhū a ho?omaika?i i kou olakino iwi.
Inā ?oe e hana ana i nā lā 3 o ka pule, e ?oi aku ka ko?iko?i o kāu mau hana aerobic, wahi a Hancock. "?O ka nui o ka hohonu, ?oi aku ka pōkole o ka manawa o ka ho?oma?ama?a," wahi āna. "Inā pono ?oe e pa?i ki?i no ka lō?ihi, e hele i kahi hohonu hohonu."
?O ka mea āu e hana ai no ka aerobic ke hele hou mai nei i lalo i ka mea āu e makemake ai e hana, wahi a Hancock. ?O ka hula paha kēia, ke ka?a paikika, ka holo, ka pi?i ?ana, a i ?ole ka wāwae i luna a i lalo i nā alapi?i i kou hale condominium—inā ho?onui ia i ka uku o kou pu?uwai coronary a laila helu ?ia ?o ia he aerobic.
Ua ?ae ?o Hancock lāua ?o Flores ?o HIIT a me Tabata ka papa hana ?ōma?oma?o a ikaika loa. ?O Tabata kahi hi?ohi?ona ko?iko?i o HIIT hiki ke ho?opau ?ia me ka ?ole a me ke kaupaona ?ana. Ho?opili ia i ka hana ?ana no 20 kekona, ho?omaha no 10, a hana hou no 8 mau pō?ai ākea.
Ua ho?ohana nā mea ha?uki elite i ka ho?ona?auao ?ōlelo c programming no nā makahiki he nui e ho?omaika?i i kā lākou hana holo?oko?a a me ke kumu pololei. ?Oiai ke ho?omau nei ka hele wāwae i kahi ho?oma?ama?a aerobic ki?eki?e, hana ka ho?ona?auao ?ōlelo ho?olālā i ka mea hiki ?ole i ka wāwae: hā?awi ia i kēlā me kēia ho?oikaika cardio a me anaerobic. Ma nā ?ōlelo like ?ole, hiki iā Tabata a me HIIT ke puhi i ka momona, ho?omaika?i i ke ?ano o ka pu?uwai coronary a me ka māmā, a kūkulu i ka ?i?o i ka manawa ho?okahi.
No ka pa?akikī loa o kāu hana ?ana ma o nā hana ho?oma?ama?a HIIT, hiki iā ?oe ke pena me ka pa?akikī ?ole e pena i ka hou ikaika ma 25 a 30 mau minuke. "?O ka mea nui loa, pono ?oe e no?ono?o i ka no?ono?o ?ana i ka HIIT ma ke ?ano o ka ho?ā?o ?ana e lawe iā ?oe i kēlā mana?o [?olu?olu] ma hope o ka hā?awi ?ana i kou ho?ōla pono?ī e kope i nā hana," wahi a Hancock.

He aha kāu e hana ai no ka ho?oikaika ikaika:
E ?ike i nā mea hana i loa?a i ka Strength Zone o nā ?oihana ?oihana?

Hiki iā ?oe ke hana i ke kino ki?eki?e, lalo, a i ?ole ke kino holo?oko?a i kāu mau lā ho?oma?ama?a ikaika. No ka loa?a ?ana o ka maika?i loa o kāu ho?oikaika ikaika, ?ōlelo ?o Flores i ?elua mau ho?oma?ama?a 30-minuke e ho?opa?a i ke kino holo?oko?a a ho?okomo i nā ne?e hui-?o ia nā ho?oma?ama?a e hana i nā ?i?o he nui i ka manawa ho?okahi.

"I kou ho?oikaika kino ?ana, mana?o e ho?onui i ka leo o kāu kau, ?o ia ho?i ka ho?onui ?ana i ke kaumaha i ho?ohana ?ia a me ka nui o nā reps no kēlā me kēia ho?oikaika kino," wahi a Flores. ?O ka holomua mau ?ana ma kēia ?ano e alaka?i i ka loa?a ?ana o ka ikaika a me ke kūkulu ?ana i nā ?i?o lean.
Inā loa?a iā ?oe nā lā hou a?e no ka ikaika a makemake ?oe e wāwahi iā ia (?oiai inā ?oe e ?imi nei e kūkulu i ka ?i?o), hiki iā ?oe ke hana i kahi lā kino ki?eki?e a me kahi lā kino ha?aha?a, a Hancock i ?ōlelo ai.
I kēlā mau lā o ke kino ki?eki?e, e no?ono?o e pili ana i ka ho?oikaika ?ana a me ka huki ?ana, wahi a Hancock. Ho?okomo ?ia nā ne?e pa?i ?ana i ka pahu-up, ka pahu pahu, a i ?ole nā ??lele umauma. ?O nā ho?oma?ama?a huki i nā lālani, huki-ups, lat pull-down, a me nā mea ?au?au a i ?ole superman. Hiki iā ?oe ke hui pū me ka biceps a me ka triceps ne?e i kēia mau lā, wahi a Hancock. No ka lā kino ha?aha?a, e no?ono?o e pili ana i ka hana squats, lunges, a me nā ho?oma?ama?a hinge, e like me nā deadlifts, ?ōlelo ?o ia.

He aha ka ?oko?a ma waena o kahi mīkini Smith a me nā kaumaha manuahi ma nā Squats?

?O Hack Squat a i ?ole Barbell Squat, ?o wai ka "King of Leg Strength"?

I ka wā e ho?omaha ai i nā lā ho?omaha:

?O ka ?ae ?ana i ho?okahi a i ?ole nā ??lā ho?omaha he mea ko?iko?i ia e ?ae i kāu ki?i e ho?omaika?i a kūkulu hou. Mana?o ?o Hancock e a?o i kāu uku pu?uwai pu?uwai ho?omaha (RHR) i ?ike ?oe ?oiai ?oe e ho?ōla hou a mākaukau e ho?oponopono i ka spherical o ka ho?oikaika kino.
?O ka hapa nui o nā mea nānā olakino a me nā wati akamai e ho?okani i ka uku pu?uwai coronary a loa?a mai nā ?ike i kāu uku ho?omaha. ?O kāu RHR ka laulā o nā manawa e ku?i ai kou pu?uwai coronary i kou wā ho?omaha. ?O kahi ala RHR ha?aha?a e ho?ohehe?e ai kou na?au coronary i ke koko me ka li?ili?i o ka ho?oikaika. He hō?ailona kū?oko?a kēia e ulu ana ?oe i ke olakino, a ke ikaika nei kou pu?uwai coronary.
Inā ?oe e ?imi mau ana i kāu RHR, hiki iā ?oe ke ?ike e ho?onui mau ana ia no nā hola a i ?ole mau lā ma hope o ka ho?oma?ama?a ikaika. ?O ia kēlā me kēia lā, akā na?e inā he ?elima mau ku?i kāu RHR e like me ka minuke (bpm) a ?oi aku paha ma mua o kāu RHR ma?amau, a laila e ho?oma?ama?a ?oe. E lawe i kekahi lā ho?omaha ?ē a?e a kali a hiki i ka ho?i ?ana o kāu RHR i kāna uku o kēlā me kēia lā ma mua o ka hele hou ?ana i ka hale ha?uki.
?Oiai ?o nā lā ho?omaha e hō?ike ana i ka manawa me ka hana ?ole mai ka aerobic a me ka ikaika, ?a?ole ia e mana?o pono ?oe e hana me ke kanalua ?ole. E ho?ohana i kou mau lā ho?omaha no ka ?ōwili ?ana i ka hu?a, ho?opololei, a i ?ole ka hana ?olu?olu e like me ka hele ?ana ma kēlā ?ao?ao o ka poloka i mea e kahe ai kou koko, wahi a Hancock.
"Ke nānā pono nei ?o ia i kou ki?i i hiki iā ?oe ke hana i nā hana e alaka?i ai i kāu mau pahuhopu, inā paha e ikaika maoli ana ia, kūkulu i nā ?i?o le?a, ho?oma?ama?a, a hā?ule paha ke kaumaha," wahi āna. "He mea ko?iko?i ka nānā ?ana o ke kanaka i ko mākou kino, a he mea ko?iko?i ke ho?ohui ?ana ?oe iā ia a me nā ?ano like ?ole."
Inā makemake ?oe i ka holo ?ana, e ho?omau ?oe e pono e ho?okomo i kekahi mau cross-training. Inā makemake ?oe i ka hāpai ?ana i nā mea kaumaha, pono ?oe e ho?onui i ka uku o ka pu?uwai coronary me ka aerobic keu. "Pono ko mākou kino e ho?ohālikelike i nā mea ko?iko?i, no laila he mea ko?iko?i ke ho?ohui i nā mea ko?iko?i e mālama i ka ho?ololi ?ana o ke ki?i," wahi āna.