He aha te whāriki hīkoi?

He whāriki hikoi he mīhini oma kawe, he kiato, ā, ka taea te whakatakoto ki raro i tētahi tēpu. Ka taea te whakamahi i roto i te kāinga, i te tari rānei, ā, kei roto hoki he tēpu tū, he tēpu whakarerekē teitei rānei hei wāhanga o tētahi teihana mahi hohe. Mā tēnei ka taea e koe te mahi i ētahi mahi ā-tinana i a koe e mahi ana i ngā mea e hiahia ana kia noho noa iho. Whakaarohia tēnei hei whai wāhitanga tino pai ki te mahi i ngā mahi maha – ahakoa kei te noho koe mō ngā hāora i te mahi, kei te mātaki pouaka whakaata rānei i te kāinga – me te whakakorikori tinana.
Whāriki hīkoi me te mīhini oma
Tepapa hikoiiHe māmā, he āhua māmā hoki, ā, ka taea te whakamahi ki ngā wāhi kāore e taea e ngā mīhini oma tuku iho te takahi. Ahakoa e whakatenatena ana ngā momo taputapu whakapakari tinana e rua i te nekehanga, ā, ka taea hoki te āwhina i a koe ki te "tū i tō hikoi", kāore ngā MATS hīkoi i te tino hangaia mō te cardio.
He hiko te nuinga o ngā WHĀRIKI Hīkoi, ā, he tautuhinga whakarerekētanga anō hoki. Engari nā te mea kua hangaia mōu ki te whakamahi i a koe e tū ana i tō tēpu, kāore pea koe e werawera nui. Kāore he okiokinga ringa o ngā WHĀRIKI Hīkoi, he āhuatanga haumaru noa i runga i ngā mīhini oma. Engari he pupuri ringaringa ō ētahi WHĀRIKI Hīkoi ka taea e koe te tango, te tango rānei. Nā te mea he iti ake te rahi me te tautuhinga whakarerekētanga, he pai te whāriki hīkoi hei whakamahi i te wāhi mahi, i te kāinga rānei.
Ka taea te whakarerekē i te ātete, te tere rānei o ētahi papa hikoi, engari kāore i rite ki ngā mīhini oma, kāore i hangaia mō te oma. Ko ngā mīhini oma, he nui ake, he taumaha ake ngā anga me ngā turanga, ngā ringaringa me ētahi atu āhuatanga, nō reira kua hangaia kia mau tonu ki te tūranga me te pumau ahakoa ka tīmata koe ki te oma tere ake.
He rerekē ngā tere me ngā tautuhinga o ngā mīhini hiko kia taea ai e koe te whakanui (te whakaiti rānei) i te kaha o tō whakangungu. Ehara i te mea miharo, nā ēnei āhuatanga tāpiri, he nui ake te utu o ngā mīhini hiko i ngā WHĀRIKI Hīkoi.

Ngā momo whāriki hīkoi
I te piki haere o te rongonui o ngā whāriki hīkoi mō te kāinga me te tari, kua tāpirihia e ngā kamupene he maha ngā āhuatanga hei whakatutuki i ō whāinga mahi me ngā whakaritenga motuhake.
Momo takai. Mena he iti noa ō tapuwae, he hiahia rānei koe ki te kawe i tētahi whāriki hikoi ina haere koe i waenga i te kāinga me te tari, he whāriki takaiwhāriki hīkoiHe kōwhiringa whai hua tēnei. He papa honohono kei roto hei ngāwari ki te penapena, ā, he mea rongonui ki te hunga e hiahia ana ki te penapena i ā rātou taputapu whakapakari tinana i te mutunga o te rā, i te wā rānei kāore e whakamahia ana. Tērā pea he kakau pumau kei roto i ngā whāriki hīkoi takai ka taea te tango.
I raro i te tēpu. Ko tētahi atu āhuatanga rongonui ko te āheinga ki te whakairi i tētahi whāriki hīkoi ki raro i tētahi tēpu tū. Kāore he kakau, he pae rānei o ēnei momo WHĀRIKI hīkoi hei pupuri i tētahi pona, i tētahi waea pūkoro rānei.
He hiki te whakarite. Ki te hiahia koe ki tētahi wero nui ake, he hiki te whakarite o ētahi WHARE Hīkoi hei āwhina i te whakapakari i tō manawa. Ka rite koe ki te piki maunga. (Kua whakaaturia hoki mā te hiki ka kaha ake, ka ngāwari ake hoki ngā pona me ngā turi.) Ka taea e koe te whakarite i te pikinga ki te 5% neke atu rānei. Mā tēnei ka taea e koe te piki ake ki ngā whakangungu uaua ake, te whakarerekē rānei i te kaha i ētahi wā. Kei ētahi WHARE Hīkoi hiki te whakarite he kakau whakau hei whakapai ake i te haumaru me te taurite.
E taunaki ana ngā tohunga kia whakatakotoria te whāriki hīkoi kia papatahi i te tuatahi, kātahi ka piki haere te pari ki te 2%-3% mō te rima meneti, ka hoki ki te kore mō te rua meneti, kātahi ka hoki te pari ki te 2%-3% mō te toru ki te whā meneti. Mā te whakanui ake i ēnei wā i roto i te wā ka taea e koe te tātai i ngā hāora (me ngā hikoinga) i runga i ngā pari.
Ngā painga o ngā whāriki hīkoi
Ina mahi koe, ina kore rānei e taea e koe te hikoi, ka āwhina te whāriki hikoi i a koe ki te whakakorikori tinana. Ko ētahi atu painga ko:
Whakanuia te korikori tinana me te hauora. Mena ko koe tētahi o ngā miriona pakeke i te Hononga o Amerika e noho ana i te nuinga o tō rā mahi, tera pea ka nui ake tō tūponotanga ki te pāngia e ngā raruraru o te ngākau, o ngā uaua toto, me ngā mate pāwera. E whakaatu ana ngā rangahau e noho ana te pakeke toharite mō te neke atu i te 10 hāora i te rā. Ahakoa te huri i tētahi wāhanga o te wā noho ki te mahi ngāwari (pērā i te hikoi tere i runga i te whāriki hikoi) tera pea ka rerekē, ka whai hua hoki ki te hauora o te ngākau. Mena kāore i te ranea tēnā hei whakaara i a koe i tō tūru me te neke haere, kua honoa hoki te whanonga noho ki te pikinga ake o te tūponotanga ki ētahi momo mate pukupuku.
He rerekē ngā painga tinana tuturu, engari i kitea i roto i tētahi rangahau ko ngā pakeke i whakamahi i ngā tēpu hikoi i te kāinga i kī mai he kaha ake te hihiri, he iti ake te mamae tinana, ā, he pai ake te hauora whānui.

Ka whakapai ake i te mahi a te roro. He pono te hononga o te hinengaro me te tinana. I whakaatuhia e tētahi rangahau mā te hikoi i runga i tā rātou tēpu ka pai ake te āhua o te tinana, te hinengaro me te kare ā-roto. He iti ake ngā pānga kino i pā ki a rātou, tae atu ki te kore aro, i ngā rā i whakamahia ai e rātou tewhāriki hīkoiki te whakaritea ki ngā rā i mahi ai rātou i te tēpu. I whakaatuhia e tētahi atu rangahau he pai ake ngā kaute whakaaro o te tangata i te wā e tū ana, e hikoi ana, e hikoi ana, ki te whakaritea ki te noho.
Whakaitihia te wā noho noa. E hauwhā o ngā pakeke o Amerika e noho ana mō te neke atu i te waru hāora i te rā, ā, e whā i roto i te tekau kāore i te kaha tinana. Kua honoa te whanonga noho noa ki te momona, te mate ngakau, te kore aro me ngā kare ā-roto kino. Engari e whakaatu ana tētahi rangahau ā-ao i whakaputaina tata nei he iti noa te mahi ka taea te whakapai ake i te hauora me te oranga. I whakaatuhia e tētahi rangahau i te tau 2021 ko ngā kaimahi tari i whakamahi i te MATS hīkoi i mahi i te toharite o te 4,500 hikoinga tāpiri ia rā.
Ka whakaiti i te ahotea. He maha ngā wā ka honoa ngā taumata ahotea ki te whakakori tinana. Nō reira, ehara i te mea miharo ka taea e te whakamahi auau i ngā WHARE Hīkoi te āwhina i te whakaiti i te ahotea (i te kāinga me te mahi). I kitea i roto i tētahi arotake o ngā rangahau e 23 mō te whanaungatanga i waenga i te whakamahinga o ngā WHARE Hīkoi i te mahi me te hauora tinana me te hinengaro he taunakitanga i āwhina ngā tēpu tū me te whakamahinga o ngā WHARE Hīkoi i te tangata kia kaha ake te mahi i te wāhi mahi, kia whakaitihia te ahotea me te whakapai ake i ō rātou wairua whānui.
Te whakanui ake i te aro me te arotahi. Ka taea e koe te ngaungau i te kapia (te whakanui ake rānei i te hua) i a koe e hikoi ana? Mō ngā tau, kua ngana ngā kairangahau ki te rapu mēnā ka taea e te whakamahi i te whāriki hikoi i te mahi te whakapai ake i tō hua. Kāore anō kia puta he whakatau, engari i kitea i roto i tētahi rangahau tata nei ahakoa te āhua nei kāore te whakamahi i te whāriki hikoi i te mahi e whakapai ake tika i tō hua i a koe e whakakorikori tinana ana, kei reira ngā taunakitanga e whakapai ake ana te arotahi me te mahara i muri i tō otinga i tō hikoi.
I roto i tētahi rangahau i mahia i te tau 2024 i te Mayo Clinic mō te 44 tāngata i whakamahi i ngā MATS hīkoi, i ētahi atu teihana mahi hohe rānei, i whakaatuhia e rātou he pai ake te māramatanga hinengaro (te whakaaro me te whakatau) me te kore e whakaiti i te mahi. I inehia hoki e ngā kairangahau te tika me te tere o te pato, ā, i kitea ahakoa i pōturi te pato, kāore i heke te tika.
Me pēhea te whiriwhiri i te whāriki hikoi tika māu
He maha ngā rahi o ngā whāriki hīkoi, ā, he maha hoki ā rātou mahi. Anei ētahi mea hei whakaaroaro māu ina hoko koe i tētahi:
Te rahi. Tirohia marietia te whakaahuatanga o te whāriki hīkoi, kia tino uru ki raro i tō tēpu, i tētahi atu wāhi rānei e hiahia ana koe ki te whakamahi i roto i tō whare. Me whakaaro anō hoki koe ki tōna taumaha, me tōna ngāwari (me tōna uaua rānei) ki te neke.

Te kaha ki te pikau i te kawenga. He mea pai hoki kia tirohia te taumaha o te whāriki hīkoi me te rahi o te whāriki hīkoi kia tino tika ai mō tō momo tinana.Ngā papa hikoi ka taea te pupuri i te taumaha tae atu ki te 220 pauna, engari ko ētahi tauira ka taea te pupuri i te taumaha neke atu i te 300 pauna.

Haruru. Ki te whakaaro koe ki te whakamahi i tētahi whāriki hīkoi i tētahi wāhi kei reira ō hoa mahi, tō whānau rānei, he mea nui kia whakaarohia ngā taumata haruru. I te nuinga o te wā, ka nui ake te haruru o ngā whāriki hīkoi takai i ngā whāriki tū.
Tere. Ka tukuna hoki e ngā papa hikoi he whānuitanga o ngā tere mōrahi, i runga i te momo korikori e hiahiatia ana e koe. Ko te tere noa kei waenga i te 2.5 me te 8.6 maero ia hāora.
Mahi atamai. Ka taea e ētahi whāriki hikoi te kōrero ki tō pūrere pūkoro, te tautoko rānei i te Nihokikorangi. Ko ētahi he kaikorero, kia taea ai e koe te whakarongo ki ō waiata tino pai, ki ngā podcast rānei i a koe e hikoi ana.