Ngā Hua o te Aerobics mō te Pūnaha Cardiovascular
He momo whakakori tinana rongonui te aerobic e pārekareka ana ki te tangata o ngā reanga katoa. Ehara i te mea he mahi whakangahau anake tēnei engari he nui hoki ngā painga hauora, inā koa mō te pūnaha manawa. Ko ngā aerobic he mahi kaha pērā i te hikoi tere, te oma, te eke pahikara, te kaukau, me te whakapakari tinana, ka taea te whakapai ake i te mahi a te ngakau me te pukahukahu mā te whakakori tinana tonu. Kia hohonu ake tā tātou ruku ki ngā painga maha o te aerobic mō te pūnaha manawa.
1. Whakanuia te Kaha o te Ngākau
Ko tētahi o ngā painga nui o te whakakori tinana ko te whakapai ake i te kaha me te whai hua o te ngākau. Ina whai wāhi atu ki te whakakori tinana, ka akiakihia te ngākau ki te pupuhi toto kia kaha ake, kia tere ake hoki hei whakatutuki i ngā hiahia o te tinana mō te hāora. I roto i te wā, ka whakapakarihia e tēnei whakakori tinana tonu te uaua o te ngākau, ka nui ake tōna whai huatanga ki te pupuhi toto. Ka taea e te ngākau kaha ake te pupuhi i te toto nui ake i ia pao, e mōhiotia ana ko te nui haere o te whiu, e whakaiti ana i te kawenga mahi a te ngākau i te wā okioki me te wā e mahi ana i te tinana.
2. Whakapai ake i te rere o te toto
Mā te whakakori tinana ka pai ake te rere o te toto puta noa i te tinana. I te wā e whakakori tinana ana, ka whānui ake ngā oko toto, ka nui ake te rere o te toto. Mā ngā oko toto whānui ake, ngāwari ake ka taea te whakaheke i te toto toto. Hei tāpiri, mā te whakakori tinana auau ka taea te whakaheke i te cholesterol kino (LDL) me te whakanui ake i te cholesterol pai (HDL). Nō reira, ka whakaitihia te mōrearea o ngā uaua kua purua me ngā mate e pā ana ki tēnei, pērā i te mate ngakau.
3. Whakaiti i te tūponotanga o te mate ngākau
Kua whakaatuhia e te whakakori tinana auau te whakaiti i te mōrearea o ngā mate pūnaha toto, tae atu ki te mate ngakau, te toto toto tiketike, me te whiu. E whakaatu ana ngā rangahau he iti ake te mōrearea o te hunga e kaha ana te tinana ki te whakawhanake i ēnei mate ki te whakataurite ki te hunga kāore e kaha ana te tinana. Ka āwhina te whakakori tinana ki te whakahaere i ngā āhuatanga mōrearea mō te mate ngakau, pērā i te toto toto tiketike, te taumata cholesterol kino, me te momona.
4. Te Whakahaere i te Taumaha Tinana
He tino take mōrearea te momona mō ngā mate pūnaha toto. Ko te whakakori tinana tētahi o ngā huarahi tino whai hua hei whakahaere me te whakaiti i te taumaha. He nui ngā kaora ka tahuna e te whakakori tinana, ā, ka pai ake te pākia o te tinana. Hei tāpiri, mā te whakakotahi i te whakakori tinana me te kai taurite ka āwhina i te whakatutuki me te pupuri i te taumaha hauora.
5. Whakaiti i te ahotea, whakapai ake i te hauora hinengaro
Ko te ahotea tētahi atu āhuatanga ka pā ki te hauora o te ngākau. Ina pāngia te tangata e te ahotea, ka tukuna e te tinana te homoni cortisol, ka taea te whakanui ake i te toto toto me te taumata huka toto. He pānga whakamarie te whakakori tinana ā-hauora ki te tinana me te roro, ka āwhina ki te whakaiti i ngā taumata ahotea. I te wā o te whakakori tinana ā-hauora, ka tukuna hoki e te tinana ngā endorphins, e mōhiotia ana ko ngā "hormones harikoa," ka taea te whakapai ake i te wairua me te whakaiti i ngā tohu o te pouri me te manukanuka. Ka whai wāhi te hauora hinengaro pai ki te hauora o te ngākau whānui.
6. Whakanuia te Whai Hua o te Pūkahukahu
Ehara i te mea ka whakapakari noa te whakakori tinana i te ngākau, engari ka whakapai ake hoki i te pai o te whakahaere hāora e ngā pukahukahu. Ka taea e ngā pukahukahu kaha ake te tango i te hāora nui ake, ā, ka tohatoha pai ake puta noa i te tinana. Mā tēnei ka taea e te tinana te mahi i ngā mahi ā-tinana me te iti o te kaha, ā, ka whakapai ake i te manawanui whānui. He tino pai tēnei mō ngā mahi o ia rā, ā, ka whakaitihia hoki te mōrearea o ngā mate manawa.
7. Whakapai ake i te Capillarization me te Mahi Toto
I te wā e whakakorikori tinana ana, ka whakanuia e te tinana te maha o ngā uaua toto iti e tuku ana i te hāora me ngā matūkai ki ngā pūtau uaua. Mā te whakanui ake i te kaha o te tuku toto me ngā matūkai puta noa i te tinana, ka piki ake te pai o te tuku toto me ngā matūkai puta noa i te tinana. I roto i te wā, ka taea e tēnei te whakapai ake i te kaha mahi me te manawanui o te uaua, arā, ka pai ake te kaha o te tinana ki te whakahaere i ngā mahi tinana uaua me te roa, me te kore e ngenge.
8. Whakaiti i ngā Taumata Mumura
He mahi nui tā te whakakori tinana ā-hauora ki te whakaiti i ngā taumata o te mumura mau tonu i roto i te tinana, e hono ana ki te nui ake o te mōrearea o te mate ngakau me ētahi atu raruraru pūnaha toto. Mā te whakakori tinana ka whakanui ake i te whakaputanga o ngā ngota ārai-mumura, ka whakaiti hoki i te whakaputanga o ngā ngota mumura, ka āwhina i te taurite o te pūnaha ārai mate. Mā te whakaiti i te mumura, ka āwhina te whakakori tinana ā-hauora ki te pupuri i ngā oko toto hauora, ka whakaiti hoki i te mōrearea o te atherosclerosis, arā, te whakapakeketanga me te whaititanga o ngā uaua toto.
9. Whakapai ake i te Manawanui ki te Huka me te Tairongo ki te Insulin
Mā te whakakori tinana ā-aerobic ka āwhina i te whakahaere i ngā taumata huka toto mā te whakapai ake i te aro o te tangata ki te insulin me te manawanui ki te huka. Ko te whakapai ake i te aro o te tangata ki te insulin ko te tikanga he pai ake te whakamahi a te tinana i te insulin hei whakaheke i ngā taumata huka toto, ka taea ai te whakaiti i te mōrearea o te mate huka momo 2. He mea nui te whakahaere i te huka toto hei ārai i te mate ngakau, nā te mea ko te mate huka he take nui mō te mate ngakau.
Whakamutunga
He whānui, he hohonu hoki ngā painga o te whakakorikori tinana mō te pūnaha ngākau. Mā te whakanui ake i te kaha o te ngākau, te whakapai ake i te rere o te toto, te whakaiti i te mōrearea o te mate ngākau, te whakahaere i te taumaha, te whakaiti i te ahotea, te whakapai ake i te pai o te mahi a ngā pukahukahu, te whakanui ake i te kaha o te toto, te whakaiti i ngā taumata mumura, me te whakapai ake i te manawanui ki te huka, he mea nui te whakakorikori tinana ki te pupuri i te hauora o te ngākau. Nō reira, he mea tino taunaki te whakauru i te whakakorikori tinana ki roto i tō mahinga o ia rā, o ia wiki rānei mō te hunga e hiahia ana ki te pupuri, ki te whakapai ake rānei i te hauora o te ngākau.
Mā te whakapau kaha me te whakapau kaha, ka taea te whai hua mō te wā roa i ēnei painga ā-hauora, hei āwhina i te tangata kia ora hauora ake, kia ora kaha ake hoki. Nō reira, kia awhi tātou katoa i tētahi momo noho ora mā te whakauru i ngā mahi ā-hauora ki roto i ā tātou mahi o ia rā hei whakapai ake i te hauora o te ngākau.
