Te whakangungu wā i runga i te mīhini oma

I roto i te whai i te oranga hauora i runga i te huarahi, kua noho te mīhini oma hei taputapu whakapakari tinana e hiahiatia ana e te tini tāngata. Ko te whakangungu wā (HIIT), hei tikanga whakakori tinana whai hua, kua tino whakanuia i roto i te porowhita whakapakari tinana i ngā tau tata nei. I tēnei rā, me tūhura tātou i te whakangungu wā i runga i te mīhini oma, me pēhea e taea ai e ia te āwhina i a koe ki te tahu ngako tere ake, me te whakanui ake i te manawanui.

He aha te whakangungu wā?
Ko te Whakangungu Wā-Teitei Kaha (HIIT) he momo whakangungu e whakawhiti ana i te whakakori tinana kaha-nui me te whakakori tinana whakaora-iti. Ehara i te mea ka whakapai ake tēnei tikanga whakangungu i te mahi a te ngākau me te pukahukahu anake, engari ka tahuna hoki te nui o te ngako i roto i te wā poto, ka āwhina i a koe ki te whakatutuki tere i ō whāinga hauora.

Kaupapa whakangungu wā i runga i temīhini oma

He tino watea te whakangungu ā-wā i runga i te mīhini oma, ā, ka taea e koe te whakarite i te kaha me te wā whakangungu rerekē i runga i tō taumata hauora me ō whāinga. Anei tētahi kaupapa whakangungu ā-wā mō te mīhini oma mō te hunga tīmata:
Wāhanga whakamahana (5 meneti)
Tere: Oma tere, whakaritea te tere ki te 4-5 km/h.
Te pikinga: Puritia kia 0%-2%.
Te whāinga: Kia taunga mārire te tinana ki te whakakori tinana, kia tere ake te tere o te manawa, kia whakaitihia hoki te mōrearea o te whara.
Wāhanga kaha teitei (30 hēkona)
Tere: He tere te oma, ka whakaritea te tere ki te 10-12 km/h.
Te pikinga: Puritia kia 0%-2%.
Whāinga: Te whakanui ake i te tere o te tere o te ngakau ki te 80%-90% o te tere mōrahi o te ngakau.
Wāhanga iti te kaha (1 meneti)
Tere: Oma tere, whakaritea te tere ki te 4-5 km/h.
Te pikinga: Puritia kia 0%-2%.
Whāinga: Tukua te tinana kia ora ake, kia whakaroa hoki i te tere o te manawa.
Huringa auau
Te maha o ngā wā: Whakahoutia ngā wāhanga kaha teitei me te kaha iti o runga ake nei mō te katoa o ngā rauna 8-10.
Te roanga katoa: Tata ki te 15-20 meneti.
Wāhanga whakamatao (5 meneti)
Tere: Oma tere, whakaritea te tere ki te 4-5 km/h.
Te pikinga: Puritia kia 0%-2%.
Ko te whāinga: kia āta whakahokia te tere o te manawa ki ngā taumata noa, kia whakaitihia hoki te mamae o ngā uaua.

Ngā painga o te whakangungu wā
Te tahu ngako whai hua: Ka tahuna e te whakangungu ā-wā te nui o te ngako i roto i te wā poto, ka āwhina i a koe ki te whakatutuki i ō whāinga whakaiti taumaha tere ake.
Whakapai ake i te manawanui: Mā te whakawhitiwhiti i ngā whakangungu kaha-nui me ngā whakangungu kaha-iti, ka taea e koe te whakapai ake i te mahi manawa-ā-roto me te manawanui.
Penapena Wā: Ka taea e te whakangungu ā-wā te whakatutuki i ngā hua pai ake i roto i te wā poto atu i ngā oma roa tuku iho.
Ngāwari teitei: Te whakangungu ā-wā i runga i temīhini omaka taea te whakarerekē kia rite ki te hauora me ngā whāinga o te tangata takitahi, e tika ana mō ngā taumata rerekē o te hunga e aroha ana ki te whakapakari tinana.

Ngā take e hiahia ana kia arohia
Te whakamahana me te whakamatao: Kaua e warewarehia te wāhanga whakamahana me te whakamatao, ka āwhina tēnei ki te whakaiti i te tūponotanga o te whara me te whakapai ake i te whai huatanga o te whakangungu.
Whakatikatikahia kia pai ai te hauora o te tinana: Mena he tīmatanga koe, tīmata me te tere me te kaha iti iho, ka whakapiki haere i te uauatanga.
Me manawa tonu: I te wā e tino kaha ana te manawa, me manawa hōhonu, kaua hoki e pupuri i tō manawa.
Whakarongo ki tō tinana: Ki te pāngia koe e te mate, kati tonu te whakangungu ka okioki.

He huarahi whai hua, he huarahi ngāwari hoki te whakangungu ā-wā i runga i te mīhini oma hei whakapakari tinana mō te oranga pukumahi o ēnei rā. Mā te whakarite i tētahi kaupapa whakangungu kua whakaritea, ka taea e koe te whakanui ake i te manawanui, te tahu ngako, me te pai ki te oma i roto i te wā poto. Whakamātauria, kia waiho te whakangungu ā-wā hei wāhanga o tō oranga hauora!