I ka wā e pili ana i ke ola olakino, ʻo ka hoʻoikaika kino ka mea ʻāpana nui o ia. Pehea e hoʻoikaika kino ai, he aha ka hoʻoikaika kino ʻoi aku ke olakino a me ke kumu kūʻai waiwai, ua lilo i mea nui o ka hoʻomaʻamaʻa.
Iā
Ua kōkua kahi noiʻi ma ka sub-Journal of The Lancet iā mākou e kālailai i ka ʻike hoʻoikaika kino o 1.2 miliona mau kānaka, e haʻi ana iā mākou i nā ʻano hana ʻoi loa ke olakino.
Iā
Ke kamaʻilio nei no kēia noiʻi, kaumaha maoli nō
Alakaʻi ʻia e Oxford a hui pū me ke Kulanui ʻo Yale, ʻaʻole wale ka ʻikepili ma 1.2 miliona mau kānaka, akā mai CDC a me nā hui ʻē aʻe e like me nā US Centers for Disease Control and Prevent. No laila, eia kekahi waiwai i kuhikuhi ʻia.
Eia naʻe, ua ʻōlelo wau i kekahi mau ʻōlelo i mua ↓
ʻO ka mea mua, ʻaʻohe hoʻomaʻamaʻa kūʻē i kēia aʻo ʻana;
ʻO ka lua, ʻo ke kiko o kēia ʻikepili he "olakino". ʻO kahi laʻana, ke alapine haʻuki ʻoi loa, ka manawa hoʻoikaika kino maikaʻi, a me nā mea ʻē aʻe, ʻokoʻa paha i ka hoʻomaʻamaʻa maikaʻi loa no ka loaʻa ʻana o nā mākala a me ka pohō momona①.
· TOP3 hoʻoikaika kino maikaʻi loa no ke olakino kino·
ʻO nā haʻuki maikaʻi ʻekolu no ke kino: haʻuki haʻuki, ʻauʻau a me nā haʻuki aerobic.
ʻO nā hopena o kēia noi ʻana mai kahi noi 10-makahiki o 80,000 poʻe ma United Kingdom, a ʻo ka mea nui ke nānā ʻia ma luna o nā make āpau āpau (i nā ʻōlelo maʻalahi, ka helu make no nā kumu āpau o ka make) ②.
ʻO ka helu ʻekahi ka tennis, badminton, squash a me nā haʻuki ʻē aʻe e like me ka loli ʻana. ʻO ka ʻoiaʻiʻo, maʻalahi ka hoʻomaopopo ʻana i kēia ʻano hoʻoikaika kino ʻaneʻane kahi hōʻiliʻili o ke kūʻē ʻana, aerobic, a me nā wā kaha kiʻekiʻe. A ʻo ia e hoʻolōʻihi i nā haʻuki kaulahao mana.
ʻO ka hōʻemi ʻana i nā haʻuki lele ʻana ke kiʻekiʻe kiʻekiʻe o nā make āpau āpau, me kahi 47% hoʻemi. ʻO ka lua o ka wahi e ʻauʻau ana i 28%, a ʻo ke kolu o ka hana aerobic 27%②.
He mea kūpono ia e hoʻomaopopo i ka haʻawina o ka holo ʻana e hōʻemi i nā kumu make āpau e haʻahaʻa haʻahaʻa. Ke hoʻohālikelike ʻia me ka poʻe hoʻomaʻamaʻa ʻole, holo wale ke holo ma 13%. Eia nō naʻe, hana ʻia nā paikikala ma lalo loa o kēia mea, me kahi kulu o 10% wale nō.
ʻO kēia mau mea ʻekolu ka ʻoi loa no ka maʻi maʻi maʻi a me nā maʻi cerebrovascular, a ʻo nā mea e hōʻemi ana i ka nui o ka maʻi o ka maʻi puʻuwai. E emi mai ana he 56%, 41%, a me 36% pākahi.
· ʻO TOP3 haʻuki maikaʻi loa no ke olakino noʻonoʻo·
I ke kaiāulu o kēia au, ʻo ke olakino kino wale nō kahi hiʻohiʻona. ʻO ka ʻoiaʻiʻo, ʻo ke olakino noʻonoʻo a me ka kaohi koʻikoʻi ka mea nui loa. No laila nā haʻuki ʻoi loa no ka noʻonoʻo nā hana kime (soccer, basketball, a pēlā aku), ke kaʻa paikikala a me nā haʻuki haʻuki aerobic.
ʻO ia’Maʻalahi loa e hoʻomaopopo. ʻO ia, ʻo ia’hauʻoli i ka pāʻani pīpeku me nā mea āpau, ʻoiai aia he kūlana kiʻekiʻe o ka ʻeha (heluhelu e pili ana→hōʻeha maʻalahi ka hao hāpai iā ʻoe? Hiki iā 'oe’e noʻonoʻo i nā hopena o ka noiʻi!).
· ʻO ka pinepine hoʻoikaika kino: 3-5 mau manawa / hebedoma·
Ua kuhikuhi ʻia ke aʻo ʻana i ke alapine hoʻoikaika kino kūpono loa no mākou, ʻo ia ʻo 3-5 mau manawa i ka pule.
ʻO ka axis kū i ka pakuhi e hōʻike i ka loaʻa kālā, a ʻo ke axis ākea ke aʻo pinepine ʻana. Hiki ke ʻike ʻia i ka hoʻohui ʻana i ka hele wāwae i 6 mau lā o ka pule, ua kūpono nā hana ʻē aʻe no 3-5 mau manawa i ka pule.
ʻO ka mea ʻoi loa e pili ana i ka pono ʻuhane. No ka hopena o ka loaʻa ʻana o nā mākala a me ka lilo ʻana o ka momona, e kamaʻilio wau e pili ana ia ma hope ~
· ʻO ka manawa hoʻoikaika kūpono loa: 45-60min ·
Ua lohi loa ka lōʻihi, a ʻo ka hoʻomaʻamaʻa lōʻihi loa e hoʻoliʻiliʻi hoʻi i ka hopena hoʻomaʻamaʻa.
Ua hōʻike ʻia nā noiʻi i ka lōʻihi kūpono kūpono he 45-60 mau minuke. Inā lōʻihi loa, e emi ka loaʻa. Ua like kēia me nā pono o ke kino. Ma hope o 60 mau minuke o ke kūpaʻa ʻana hoʻomaʻamaʻa, ke kaulike o nā hormones like ʻole i ke kino e lilo i mea maikaʻi ʻole.
E like me ke alapine hoʻomaʻamaʻa ma mua, ʻo ka hele wāwae wale nō ke ʻoi aku ka lōʻihi.
No laila i ka hōʻuluʻulu, tennis, badminton, aerobics, 45-60 mau minuke i kēlā me kēia manawa, 3-5 lā i ka pule, ʻo ia ke ala maikaʻi e hoʻomaʻamaʻa ai ~~
Ka manawa Post: Jul-26-2021