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Hoʻoikaika kino

Cardio Zone 2: ka wikiwiki mālie e kūkulu mālie ai i kou olakino

ʻAʻole pono ʻoe e hōʻino iā ʻoe iho i mākaukau ai ke kino. ʻO Zone 2 ka wikiwiki mālie, kamaʻilio, e hana ai i ka pono nui no kou puʻuwai, kou hoʻomau, a me kou poʻo.

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Nā ʻōlelo aʻo wikiwiki

  • E neʻe ma ka wikiwiki kahi e hiki ai iā ʻoe ke kamaʻilio akā ʻaʻole hīmeni.
  • E ʻimi i 20 a 45 minuke, i kekahi mau lā o ka pule.
  • E mālama mālie me ka makemake, a e hana pinepine.

Ma kekahi wahi o ke ala, ua omo ka nui o kākou i ka manaʻo he helu wale ka hoʻoikaika kino inā ʻeha. Maka ʻulaʻula, pālule pulu, akemāmā e ʻā ana. Inā ʻaʻole ʻoe e hanu nui, ʻaʻole ʻoe e hoʻāʻo maoli. Hoʻopaʻa kēlā manaʻoʻiʻo i ka nui o ka poʻe ma ka noho, no ka mea, ʻo wai ka mea me ka ikehu e ʻeha ʻekolu manawa o ka pule?

Eia kekahi nūhou maikaʻi. Hana ka hapa nui o ka cardio e kūkulu ai i ka olakino maoli a mau ma ka wikiwiki mālie loa a hiki iā ʻoe ke kamaʻilio i ka manawa holoʻokoʻa. Kapa ʻia ʻo Zone 2, a ʻo ia ke ʻano hoʻoikaika hiki iā ʻoe ke mālama no ka manawa lōʻihi me ka makaʻu ʻole.

Pehea maoli ka ʻano o Zone 2

E poina i ka helu no kekahi kekona. ʻO ke ala maʻalahi loa e ʻimi ai iā Zone 2, ʻo ia ka hoʻāʻo ʻōlelo. Ke neʻe nei ʻoe ma ka wikiwiki kahi e hiki ai iā ʻoe ke mālama i kekahi kamaʻilio māmā, e hoʻopuka ana i kekahi mau huaʻōlelo ma mua o kou pono i kekahi hanu. ʻAʻole hiki iā ʻoe ke hīmeni me ka ʻoluʻolu. Ke mehana nei ʻoe a hanu paʻakikī iki aʻe, akā ʻaʻole ʻoe kokoke i kou palena. Inā hiki iā ʻoe ke hoʻopuka i nā huaʻōlelo hoʻokahi wale nō, ua piʻi ʻoe ma luna aʻe. Inā hiki iā ʻoe ke hīmeni nui, e hoʻopiʻi iki.

No ka poʻe makemake helu, kau ʻo Zone 2 ma kahi o 60 a 70 pākēneka o kou puʻuwai kiʻekiʻe loa, wahi a Cleveland Clinic. ʻO kekahi koho ʻē o kou kiʻekiʻe loa, ʻo ia ʻo 220 i hoʻolawe ʻia kou makahiki, ʻoiai he koho ʻē ia, ʻaʻole he ʻoiaʻiʻo paʻa. ʻO ka hoʻāʻo ʻōlelo ke alakaʻi ʻoluʻolu aʻe, a hoʻoponopono ʻo ia iā ia iho i nā lā āu i luhi ai a maʻi paha.

Ka hele wāwae wikiwiki, ka holo paikikala mālie, ka ʻauʻau mālie, ka holo lohi inā ʻoluʻolu ia iā ʻoe, a me ka hele wāwae lōʻihi i ka piʻi ʻana. Hiki i kēlā me kēia o kēia mau mea ke hoʻonoho iā ʻoe ma loko pono o Zone 2.

No ke aha e hana ai ka wikiwiki mālie

ʻAno mālie loa ʻo ia me he mea koʻikoʻi ʻole. ʻAʻole naʻe. Ma kēia ikaika haʻahaʻa aʻe, hilinaʻi kou kino i ka momona he wahie nui, a i ka wā lōʻihi ʻoi aku kona maikaʻi ma ka hana mālie ma hope o ka pale i kūkulu ʻia ai ka hoʻomau. ʻIke ka Cleveland Clinic e hoʻoikaika ka hana Zone 2 paʻa i ka ʻiʻo puʻuwai, e hoʻoulu i nā aʻa koko liʻiliʻi he nui aʻe e hānai ana i kou mau ʻiʻo, a hoʻomaikaʻi i ke ʻano e hoʻopuka ai kou mau pūnaewele i ka ikehu. ʻO ia ka ʻenekini e ulu nui a ʻoi aku ka maikaʻi.

No ka mea, noho haʻahaʻa ke kaomi ʻana ma luna o kou mau ʻami a me nā ʻiʻo, haʻahaʻa pū ka pilikia o ka ʻeha, a wikiwiki aʻe kou hoʻōla ʻana. Hoʻolilo kēlā iā ia i mea hiki iā ʻoe ke hana hou i kēlā me kēia pule, ʻo ia ka manaʻo holoʻokoʻa. Lanakila ka mau ʻana ma luna o ka ikaika ke waiho ka ikaika iā ʻoe ma ka ʻaoʻao.

Aia kekahi uku noʻonoʻo paʻakikī ke ana akā maʻalahi ke ʻike. ʻAʻole ka hana mālie he 30 a 40 minuke e hoʻomāluhiluhi iā ʻoe. Hoʻomaopopo aʻe ʻo ia iā ʻoe. Hāʻule kou poʻohiwi, mālie ka walaʻau i kou poʻo, a pau ʻoe me ka ʻano ʻoluʻolu aʻe ma mua o kou hoʻomaka ʻana. No ka nui o ka poʻe, ʻo kēlā maluhia paʻa a hiki ke hana hou, ʻo ia ke kumu e hoʻi mau ai lākou.

Pehea e komo ai i kou lā

Makemake ka American Heart Association ma kahi liʻiliʻi he 150 minuke o ka hana ʻano maʻamau o ka pule, a komo pono ʻo Zone 2 i kēlā pahuhopu. ʻAʻole pono ʻoe e hana i ka mea a pau i ka manawa hoʻokahi.

  1. E hoʻomaka me ka mea āu e hana mau nei. Helu ka hele wāwae o kēlā me kēia lā. E hele wāwae wikiwiki iki aʻe, a hiki ʻoe i kēlā wikiwiki kamaʻilio-akā-hīmeni-ʻole.
  2. E ʻimi i nā hana o 20 a 45 minuke. Aia ka ʻālohilohi o Zone 2 ma ka lōʻihi, akā helu nō kekahi hana pōkole.
  3. E hoʻolaha i loko o ka pule. He lawa nā lā ʻekolu a ʻelima no ka hapa nui o ka poʻe.
  4. E hoʻomanawanui me ka makemake. Ua manaʻo ʻia kēia wikiwiki e mau, ʻaʻole he koa. Inā hoʻowalewale ʻia ʻoe e hoʻoikaika nui, e mālama i kēlā no kekahi lā ʻē.

Inā he mea hou loa kēia iā ʻoe, a he maʻi puʻuwai kou, ke hāpai ʻoe, a he pilikia olakino e hoʻokānalua ai iā ʻoe, e nīnau i kou kauka ma mua o kou hoʻoikaika nui ʻana. ʻAʻole ia he hana maʻamau wale. Hiki i kekahi kamaʻilio wikiwiki ke haʻi iā ʻoe i ka mea palekana no kou kino ponoʻī, a lawe aku ʻo ia i ka hopohopo mai ka hoʻomaka ʻana.

I ka wā e lawa pono ai ka mālie

Aia kekahi ʻoluʻolu mālie ma ke aʻo ʻana ʻaʻole pono ʻoe e hoʻopaʻi iā ʻoe iho e mālama ai iā ʻoe iho. Ke hana maoli nei ka wikiwiki ʻano mālie loa i ka hana ma lalo o ka ʻili, no kou puʻuwai, kou hoʻomau, a me kou maluhia o ka noʻonoʻo. Hiki iā ʻoe ke hana iā ia i kekahi lā paʻakikī. Hiki iā ʻoe ke hana iā ia me nā kāmaʻa kahiko a puni ka poloka. A hiki iā ʻoe ke hana mau iā ia, ʻo ia ka ʻāpana e hoʻololi maoli ai i nā mea.

Inā ʻike ʻoe i ka ʻeha umauma, ka hanu pōkole ʻano ʻē, ka poniuniu, a i ʻole ka ʻeha kūpono ʻole, e kū a kamaʻilio me kekahi kauka. Pono ka hoʻoikaika mālie e ʻano mālie. Ke ʻole, he mea pono ia e nānā ai.

Nā Kumu

Ma mua o kou haʻalele ʻana, he ʻōlelo no ka mālama

Hāʻawi ʻo KEEP CALM i nā mea hana hoʻonaʻauao manuahi e kōkua iā ʻoe iho. ʻAʻole kēia he ʻōlelo aʻo lapaʻau, he hōʻoia maʻi, a i ʻole he lāʻau lapaʻau, a ʻaʻole ia he pani no ka mālama ʻana a ka loea. Inā kani kekahi mea ma ʻaneʻi me he mea ʻoi aku ma mua o ke koʻikoʻi maʻamau, he ʻanuʻu ikaika a kūpono ka launa ʻana me ka loea.

If you are in crisis or thinking about harming yourself, you are not alone. In the US, call or text 988 (Suicide & Crisis Lifeline, 24/7), text HOME to 741741 (Crisis Text Line), or call 911 in an emergency.