Kei te tata rite te noa o te whai i tētahi mīhini oma ki te whai mema whare takaro. Ā, he ngāwari ki te mārama he aha. E ai ki tā mātou i kōrero ai i ngā pou rangitaki o mua,ngā mīhini omaHe tino whai hua, ā, ka hoatu ki a koe te mana whakahaere katoa e hiahia ana koe mō tō taiao whakangungu, te wā, te tūmataitinga me te haumarutanga.
Nō reira, ko tā tēnei pou he whakamahi pai i tō mīhini oma. Kia pēhea te roa o ō whakangungu tinana? He aha te whakaaro pai hei pupuri māu ina oma ana koe i te huarahi korekore? Me pēhea te whakataurite i tō oma i roto, i waho hoki? Me titiro tātou ki ēnei wero e toru:
1. Te roa tino pai o te whakangungu…
Kei a koe anake, kei ō whāinga, me te roa o tō oma! Ko te mea nui i konei, kaua e whakataurite i ō whakangungu ki tā tētahi atu. Mena he tīmatanga koe, ka taea te whakamahi i te mīhini oma ki te hikoi kaha. Whakamahia te tauine RPE – te Tere o te Whakamātautau i Kitea – hei ine i ō tere. Ko te 10/10 he whakapau kaha katoa, ko te 1/10 he nekeneke noa iho. Ka taea e koe te whakamahi i tēnei hei ārahi i a koe, ahakoa he oma tere, he hikoi kaha rānei te 10/10 māu.
Mō ngā tauhou, he tīmatanga pai te whakamahana tinana mō te rima meneti i te 3-4/10, ka huri ki te 6-7/10 mō te 10-15 meneti, ka hoki ki te 3-4/10 mō te whakamatao mō te toru meneti. Whakanuia te wā whakangungu mā te meneti, ā, whakapiki ake i te tere o te mahi ina taea e koe.
Mena he kai-oma mātau koe, ka mōhio koe ko te whakamahi pai i tō mīhini oma ka whakawhirinaki ki ō whāinga. Kei te hiahia koe ki te whakapai ake i tō tere me tō manawanui, ki tō manawanui rānei? He mea pai kia mōhio ki te rerekētanga i waenga i te manawanui me te manawanui, nā te mea he maha ngā wā ka whakamahia (hē) ēnei kupu. Ko te manawanui te roa o te wā ka taea te mahi i tētahi mahi i te taumata teitei. Ko te manawanui tō kaha ki te pupuri i tētahi mahi mō te wā roa.
Nō reira, ki te mea kei te rapu koe ki te whakapai ake i tō wā oma 5k hei tauira, he whāinga tere me te manawanui tēnei. Me whakangungu koe i te ranunga o ngā oma; te tere, te wā me te fartlek me ngā oma ngāwari. Kāore koe e hiahia ki tētahi kaiako mō tēnei, nā te mea kei te wātea ngā mahere whakangungu kore utu i runga i ngā pae rongonui pērā i a Runner's World. Heoi, whakarongo tonu ki tō tinana, whakangungu kaha hei tautoko i tō hākinakina, kaua hoki e warewarehia ngā raruraru e puta tonu mai ana i te mea ka huri hei raruraru nui ake. Tangohia he rā okiokinga e ranea ana, ka rapu tohutohu mai i tētahi kaiwhakaora tinana mēnā kei te kī mai tō tinana me mahi.
Ki te mea kei te whai koe i tētahi whāinga manawanui pērā i te marathon, te ultra marathon rānei, kei te mahi koe i tō kaha ki te tu atu i te ngenge. Ko te wā tēnei mō ō waewae, ā, ko te kohikohinga o te maero puhoi i te rohe aerobic – te rohe 2 – tētahi o ngā huarahi pai ki te whakawhanake i tēnei.
Ko te tikanga o te Rohe 2 kei te oma koe me tō tere ngakau i raro i tō paepae aerobic, ā, koinei te rohe e kore e arohia engari he tino whai hua hei whakangungu. He tere whakamarie, ka taea e koe te kōrero ngāwari, tae atu ki te kati i tō waha me te manawa ihu i a koe e mahi ana. He tino pai te ahua, ka whakanui ake i te hauora o tō ngakau, te hauora pākia me te VO2 Max. Ko te whakapai ake i tō turanga aerobic ka āwhina hoki i a koe kia tere ake, kia pai ake ai hoki tō manawanui. Me oma puhoi koe kia tere ai te oma. He wikitoria mō te katoa.
Ahakoa he tino tautoko ahau i te haere ki waho ki te mahi i ēnei oma, ka taea e koe te whakanui ake i te wā e pau ana ki te mahi i te rohe 2 i runga i te mīhini oma mā te whakarongo ki te puoro, mā te tuku noa rānei i tō hinengaro kia rere. Whakaarohia tēnei hei momo whakaaroaro nekeneke, kāore koe e manukanuka ki te karo i ngā tāngata i tō ara, ki te tūtuki rānei i runga i te whenua koretake. He huarahi pai tēnei hei whakangungu, engari kia tino mohio kāore he tamariki/mōkai/ārai e tata ana ki tō papa hikoi mēnā ka noho koe ki waho i te rohe 2. He rite tēnei ki te whakaaro noa, e mōhio ana ahau, engari he pai tonu kia mahara kei te oma koe i runga i te mata e neke ana.
2. Whakakorea te hoha.
Ko te oma i roto i te whare he mea hoha, he mea kore rānei, kei tō hinengaro me tō tirohanga ki tō wā i runga i te mīhini oma. Ki te whakaaro koe he pakanga hinengaro tēnei, tērā pea ka hoha. Engari ki te whakaaro koe ki tō wā takahanga hei wā mōu; ko te wā e kore ai koe e tuku i ngā ahotea, ngā take, ngā raruraru rānei o ia rā kia uru ki roto i ō whakaaro, ka noho hei piringa mō ēnei mea katoa, hei mea hoki hei hiahia me te tumanako atu.
Ko te puoro hoki tō hoa pai i konei. Waihangahia he rārangi waiata o ō waiata tino pai, kia rite ki te roa e hiahia ana koe ki te whakangungu, kaua e mātaki karaka. Whakangāwari noa i a koe ki te puoro ka oma kia mutu rā anō te rārangi waiata. Mēnā he mea kei te whakararuraru i a koe, tera pea ka kitea e koe kua pai ake te tirohanga ina oti tō oma.
Kia maumahara, ki te mea kei te whakangungu koe mō tētahi reihi manawanui, ka roa ake te wā e taea ai e koe te tū i runga i te papa reti, ka pai ake te whakahaere i te tere o te wā i te rā reihi. Ki te taea e koe te noho i runga i te mīhini oma, ka taea e koe te whakamahi i tēnā hei whakangungu hinengaro mō tētahi reihi roa.
Ko ngā oma ā-ringa i runga i te tono he huarahi pai anō hei whakakore i te hoha. Ko tō kaiako taupānga tino pai ko tō kaiārahi, ko tō hoa oma, ko tō kaiwhakatenatena me tō toa whakapono ki a koe anō mō ngā wā e tino hiahiatia ana e koe. Ko te whakarongo ki ngā mea e pā ana ki a koe ina kore koe e hiahia ki te whakaaro ki te karaka, ki te maero, ki ngā mea rānei e pā ana ki taua rā he huarahi pai hei pupuri i roto i tō pēke o muri.
3. Whakatauritea tō whakangungu i runga i te mīhini oma me tō oma ki waho.
Mena he māmā ake te oma i runga i te mīhini oma i te oma i waho, he māmā ake tēnā. Ina oma koe i roto i te whare, kāore koe e whawhai ana ki te ātete o te hau, ki ngā tihi me ngā awaawa iti rānei o te ara, o te ara rānei.
Hei āwhina i te whai i te oma i waho i runga i te mīhini oma, me whakatō he pikinga 1% i ngā wā katoa. Mā tēnei ātete iti ka āwhina i te whai i te oma whenua; i roto i te āhua o te oma ki ō waewae, me te hiahia ki te tere o te manawa me te nui o te hāora e pau ana.
Heoi, ko te huarahi pai ki te whakakī i te āputa i waenganui i ngā mea e rua ko te whakamahi i te huinga o te mīhini oma me te oma i waho. He wāhi tō rāua i roto i tō whakangungu, nō reira, ahakoa te pupuri noa i tētahi o ō oma ia wiki ki waho, ka āwhina i tō tinana ki te whakawhiti mai i tētahi ki tētahi. Ko te tikanga o tēnei, ka pai te whakawhiti o ngā hua hauora o te mīhini oma ki ngā reihi, ki ngā oma whakangahau rānei e mahia ana e koe.
I te mutunga o te rā, me kaha, me pakari hoki tō tinana, ā, ko te tikanga he whakangungu pai. Mena kei te oma noa koe i runga i te whitiki ngohengohe, pumau, ka pāngia ō hononga e te mamae mena ka huri ohorere koe ki ngā mata o waho mārō, kāore i te ōrite. I tētahi atu taha, he ngawari ake te oma i runga i te mīhini oma ki tō tinana, ā, ka āwhina i te roa o tō oma i a koe e whakangungu ana mō ō whāinga. Whakamahia tēnei huarahi hei whakamahi pai i tō mīhini oma, ā, ka whai hua tō haumitanga – ā-tinana, ā-pūtea hoki.
Wā tuku: Oketopa-18-2024