Nā Hana Paʻa Paʻa: Nā hana maʻamau no nā pae hoʻoikaika kino a pau

Kapa pinepine ʻia ka wili wāwae ʻo ka 'dreadmill.' Manaʻo ka poʻe he nui ia he puʻupuʻu monotonous o ke kau ʻana i kekahi wāwae i mua o kekahi.

Eia nō naʻe, ke hoʻohana pono ʻia, ʻo nā treadmills kekahi o nā mea hana maʻalahi loa i ka hale haʻuki. Hāʻawi lākou i ka mana pololei ma luna o ka pace, incline, a me nā wā ʻaʻole hiki ke hoʻohālikelike i ka holo waho. ʻO kāu pahuhopu ka momona momona, ka hoʻomaʻamaʻa marathon, a i ʻole ka hoʻomaikaʻi ʻana i ke olakino cardiovascular, ʻo ka treadmill kāu hale hana no ka kūleʻa.

Ma kēia alakaʻi, hoʻokaʻawale mākou i nā hana hoʻomaʻamaʻa i hoʻonohonoho ʻia no kēlā me kēia pae hoʻoikaika kino - mai ka mea hoʻomaka a hiki i ka mea hoʻokūkū elite.

1. Ka Papa Hoʻomaka: Ke kūkulu ʻana i ke kahua

Inā he mea hou ʻoe i ka holo ʻana a i ʻole ka hoʻi ʻana mai ma hope o ka hoʻomaha lōʻihi, ʻo ka pahuhopu ke kūpaʻa a me ka pale ʻana i ka ʻeha . Mai hopohopo no ka wikiwiki; e nānā i ka manawa ma kou mau wāwae.

Ke 'ano o ka 'Walk-Run'.

Hoʻokomo mālie kēia hana maʻamau i ka neʻe ʻana i ka hopena kiʻekiʻe.

• Ka lōʻihi: 30 mau minuke

• Kūleʻa: 1.0% (Hoʻohālikelike i ka pale makani waho)

Manawa	Ka hana	Ka ikaika (RPE*)
0:00 - 5:00	Hele Pumehana	3/10 (Maʻalahi)
5:00 - 8:00	Holo wikiwiki	4/10 (Maikaʻi)
8:00 - 9:00	Jog	6/10 (Paʻakikī)
9:00 - 12:00	Holo wikiwiki	4/10 (Ho'ōla)
E hana hou i ka Jog/Walk cycle 4 manawa
25:00 - 30:00	Holoi Hooluu	2/10 (Maʻalahi loa)

*RPE = Rate of Perceived Exertion (1 ke noho nei, 10 ka ikaika loa).

Manaʻo Mea Hana: Loaʻa ka pōmaikaʻi o ka poʻe hoʻomaka mai nā mīkini me nā cushioning palupalu e pale ai i nā hono. E nānā i kā mākou ʻoluʻolu a paʻa Home a me Kalepa Kalepa.

2. Ka Papahana Kūwaena: Introducing Incline

I ka manawa hiki iā ʻoe ke jogging no 30 mau minuke me ka ʻoluʻolu, ʻo ia ka manawa e hoʻonui ai i ka ikaika. Ma mua o ka holo wikiwiki ʻana, e holo ʻoi aku mākou.

ʻO ka Piʻi Puʻu ʻo 'Pyramid'.

Hoʻokomo ka hoʻomaʻamaʻa Incline i ke kaulahao hope (glutes a me hamstrings) a puhi i nā calorie nui aʻe me ka ʻole o ka hopena kiʻekiʻe o ka sprinting.

• Pahuhopu: Hoʻomanawanui a me ka ikaika

• Ka māmā holo: E mālama mau i ka holo ʻana (e laʻa, 4–6 mph).

1. Pumehana: 5 min @ 0% Incline.

2. Ka Piʻi:

• 2 min @ 2% Ili

• 2 min @ 4% Iwi

• 2 min @ 6% Ke kuhi

• 2 min @ 8% Incline (Peak)

3. Ka Descent:

• 2 min @ 6% Ke kuhi

• 2 min @ 4% Iwi

• 2 min @ 2% Ili

4. Hoʻohaʻahaʻa: 5 min @ 0% Incline.

No ke aha kēia e hana ai: Wahi a ka Mayo Clinic, ʻo ka hoʻohui ʻana i ka incline e hoʻonui i ka puʻuwai a me ka hoʻoulu ʻana i ka ʻiʻo, e hoʻomaikaʻi i kāu hana i ka manawa liʻiliʻi.

3. ʻO ka papahana kiʻekiʻe: HIIT a me ka wikiwiki

No ka po'e 'âlapa holomua, 'a'ole lawa ka cardio steady-state. E komo i ka HIIT (High-Intensity Interval Training) . Hoʻoikaika kēia ʻano hana i kāu VO2 Max a hana i ka hopena 'afterburn', kahi e hoʻomau ai kou kino i ka puhi ʻana i nā calorie i nā hola ma hope o ke kau ʻana.

Ka '30-30' Sprints

Nānā: Pono kēia i kahi mīkini paʻa. ʻOi aku ka maikaʻi o nā Treadmills Commercial me nā motika AC ikaika no kēia ke pane koke lākou i nā loli wikiwiki.

• Pumehana: 10 mau minuke (He mea nui no ka pale ʻana i ka ʻeha).

• Ka Hoʻonohonoho (E hana hou 8-10 manawa):

• 30 Kekona: Sprint ma 90% ikaika (e laʻa, 9–12 mph).

• 30 Kekona: Hoʻomaha (E lele i ka ʻaoʻao ala a hele mālie paha).

• Cool Down: 10 minuke hele wāwae.

Hoʻohui i ka ikaika

No ka hoʻokūkū maoli iā ʻoe iho, e hoʻohui i nā wā treadmill me nā hoʻomaʻamaʻa papahele.

• Holo 0.5 mile.

• Hop off: 20 Pushups + 20 Squats.

• E hana hou i 4 puni.

4. Pehea e hahai ai i kou holomua

ʻAʻole hiki iā ʻoe ke hoʻomaikaʻi i ka mea āu e ana ʻole ai. o kēia wā me nā mea hana e kōkua iā ʻoe e hahai i ka ʻikepili. nā treadmills maikaʻi loa Hiki mai

Ka nānā 'ana i ka na'au

E hoʻohana i nā mea ʻike lima i kūkulu ʻia a i ʻole ke kaula umauma.

• Wahi Puhi Momona: 60-70% o ka Max Heart Rate.

• ʻĀpana Cardio/Endurance: 70-85% o ka Paʻi Puʻuwai ʻAke.

ʻO ka 'Talk Test'

Inā ʻaʻohe āu nānā, e hoʻohana i ka hoʻāʻo kamaʻilio:

• Haʻahaʻa Haʻahaʻa: Hiki iā ʻoe ke hīmeni i kahi mele.

• Maikaʻi: Hiki iā ʻoe ke kamaʻilio akā ʻaʻole hiki ke hīmeni.

• Kiʻekiʻe Kiʻekiʻe: Hiki iā ʻoe ke ʻōlelo i kekahi mau huaʻōlelo i ka manawa.

Ka hopena

ʻAʻole ia he mea paahana no nā lā ua; he hoa hoʻomaʻamaʻa akamai i hiki ke hoʻololi i kēlā me kēia pae hoʻoikaika kino. Ma ka hoʻololi ʻana i kāu hana maʻamau ma waena o ka hoʻomanawanui, ka piʻi ʻana o ka puʻu, a me nā sprints HIIT, e hōʻoiaʻiʻo ʻoe ʻaʻole e pā kou kino i kahi pāpū.

E hoʻomanaʻo, ʻo ka hoʻomaʻamaʻa maikaʻi loa ka mea āu e hana maoli ai. E hoʻomaka me kahi hoʻolālā e kūlike i kou pae hoʻoikaika kino o kēia manawa, a e hoʻonui mālie i ka paʻakikī i kou ikaika ʻana.

Ke ʻimi nei ʻoe i kahi mīkini hiki ke mālama iā ʻoe? E ʻimi i kā mākou ʻoihana Treadmills Catalog e huli i nā mea hana i kūkulu ʻia no ka hana a me ka lōʻihi.

Nā nīnau i nīnau pinepine ʻia (FAQ)

Nīnau: Ehia mau manawa e hoʻohana ai au i ka wili?

A: No ke olakino maʻamau, ʻōlelo ʻia ʻo 3-4 mau manawa i ka pule no 30 mau minuke. Inā hoʻomaʻamaʻa ʻoe no kahi hanana kūikawā a i ʻole ka pohō kaumaha, hiki iā ʻoe ke hoʻonui i kēia i 5 mau manawa o ka pule, e hui pū ana i nā lā maʻalahi me nā lā paʻakikī.

Nīnau: He ʻino anei ka paʻa ʻana i nā lima lima?

A: ʻAe. ʻO ka paʻa ʻana i nā kaʻa kaʻa e hōʻemi i ka puhi ʻana i ka calorie a hoʻopau i kou kūlana holo maoli. Hiki iā ia ke huikau i ka helu ʻana i ka māmā holo o ka treadmill. E hoʻolohi i ka wikiwiki a hiki i ka hiki iā ʻoe ke hele a holo ʻole me ka paʻa ʻole.

Nīnau: Hiki ke hōʻino i kaʻu mau kuli i ka holo wāwae?

A: ʻOiaʻiʻo, ʻoi aku ka maikaʻi o ka holo ʻana ma luna o kahi treadmill kiʻekiʻe no nā kuli ma mua o ka holo ʻana ma ka asphalt. E ʻimi i nā wīwī me kahi papa haʻalulu, kahi e hoʻopau ai i ka ikehu hopena.

Q: He aha ka manawa maikaʻi o ka lā e hana ai?

A: ʻO ka manawa maikaʻi loa i kēlā me kēia manawa hiki iā ʻoe ke kūpaʻa. Eia nō naʻe, ke hōʻike nei kekahi mau haʻawina e hiki ke kōkua i ka cardio kakahiaka i ka mokuʻāina hoʻokē ʻai me ka momona momona, ʻoiai ʻo ka hoʻomaʻamaʻa ahiahi e hiki ai ke kiʻekiʻe o ka hana ma muli o ka wela o ke kino.