Mena kei te tīmata koe ki te uru atu ki te ao o te eke pahikara me ngā raraunga, tera pea kua rongo koe i ngā rohe whakangungu. I roto i ngā kupu poto, ka taea e ngā rohe whakangungu ngā kaieke pahikara te aro ki ngā urutaunga tinana motuhake, ā, ka puta ake he hua whai hua ake i te wā e noho ana i te nohoanga pahikara.
Heoi, he maha ngā tauira rohe whakangungu kei waho – e kapi ana i te tere o te ngakau me te kaha – me ngā kupu pēnei i te FTP, sweet-spot, VO2 max, me te anaerobic threshold e kōrerohia pinepinetia ana, he uaua pea te mārama me te whakamahi pai i ngā rohe whakangungu.
Engari, kāore e tika kia pērā. Mā te whakamahi i ngā rohe ka māmā ake tō whakangungu mā te tāpiri hanganga ki tō ekenga, ā, ka taea e koe te whakakoi i te wāhanga tika o te hauora e hiahia ana koe ki te whakapai ake.
Heoi anō, kua ngāwari ake te uru atu ki ngā rohe whakangungu i mua, nā te utu nui haere ongā aroturuki tere o te ngakaume ngā mita mana me te tere piki haere o te rongonui o ngā kaiwhakangungu atamai me ētahi taupānga whakangungu o roto.
1. He aha ngā rohe whakangungu?
Ko ngā rohe whakangungu he rohe kaha e pā ana ki ngā tukanga ā-tinana i roto i te tinana. Ka taea e ngā kaieke pahikara te whakamahi i ngā rohe whakangungu hei arotahi ki ngā urutaunga motuhake, mai i te whakapai ake i te manawanui me te whakangungu turanga ki te whakapakari i te kaha ki te whakarewa i te oma tere kaha rawa.
Ka taea te whakatau i aua kaha mā te whakamahi i te tere o te manawa, te kaha, te 'ahua' rānei (e mōhiotia ana ko te 'tere o te whakapau kaha'). Hei tauira, mā te mahere whakangungu, mā te whakakori tinana rānei, ka hiahiatia pea koe kia whakaoti i ngā wā okiokinga i te 'rohe tuatoru'.
Ehara i te mea ko te tere o ō mahi anake te mea nui. Mā te whakamahi i ngā rohe whakangungu ka kore koe e mahi nui rawa i ngā ekenga whakaora, i te wā rānei e okioki ana i waenga i ngā wā okiokinga.He mea whaiaro ki a koe ō rohe whakangungu, ā, e hangai ana ki tō taumata hauora. He rerekē te mea e rite ana ki te 'rohe tuatoru' mō tētahi kaieke mō tētahi atu.
2. He aha ngā painga o te whakamahi i ngā rohe whakangungu?
He maha ngā painga o ngā rohe whakangungu, ahakoa he hou koe ki te whakangungu hanganga, he kaieke pahikara ngaio rānei.
"Ki te hiahia koe ki te kite i te pai o tō ahunga whakamua, he mea nui kia whai hanganga tō kaupapa, kia whai hoki i te pūtaiao," te kī a Carol Austin, he tākuta hauora, he tumuaki tautoko mahi o mua mō Team Dimension Data.
Mā ngā rohe kaha ka taea e koe te whai i tētahi huarahi whakangungu hanganga ake, tika ake hoki, e āhei ai koe ki te arotahi ki ngā wāhanga motuhake o tō hauora tinana me te whakahaere i tō kawenga mahi kia kore ai e nui rawa te whakangungu, me te āwhina anō hoki i a koe, i tō kaiako rānei ki te aroturuki i tō ahunga whakamua i roto i te wā.
He painga mō te katoa te whakangungu mā te whakamahi i ō rohe, ā, ka noho taurite, ka motuhake hoki tō whakangungu i te wā kotahi. Mā te whakamahi i ngā rohe whakangungu ka āwhina i te whakarite kia ngāwari ō haerenga whakaora – arā, ngā wā whakaora i waenga i ngā wā tino kaha – kia taea ai e tō tinana te okioki me te urutau ki te mahi e mahia ana e koe.
3. E toru ngā huarahi hei whakamahi i ō rohe whakangungu
Kia oti i a koe te whakamātautau mana, te whakamātautau tere o te ngākau rānei, ā, kua kitea e koe ō rohe, ka taea e koe te whakamahi i aua rohe hei whakamōhio me te aromatawai i tō whakangungu. Kia maumahara ko te kaupapa whakangungu pai rawa atu kua hangaia kia rite ki tō oranga, ki ō herenga o ia rā, me ngā whāinga eke pahikara.
● Waihangahia tō mahere whakangungu
Ki te mea kei te hanga koe i tāu mahere whakangungu, kaua i tā tētahi i whakaritea e tētahi taupānga, e tētahi kaiako rānei, kaua e whakaaro nui rawa. Kia māmā noa iho.
Ngāna kia arotahi te 80 ōrau o ō wā whakangungu (kaua te katoa o te wā whakangungu) ki ngā mahi ngāwari i ngā rohe whakangungu o raro (Z1 me Z2 mēnā e whakamahi ana i te tauira rohe-toru), ā, me arotahi noa ki te Z3, ki runga ake rānei i tō paepae anaerobic mō ngā 20 ōrau e toe ana o ngā wā whakangungu.
● Waitohu mō tētahi mahere whakangungu
Ka taea hoki e ngā taupānga whakangungu ipurangi te whakamahi i ō rohe hei whakaputa i ngā whakangungu kua whakaritea mōu.
He māmā ake te whai i tētahi mahere whakangungu, nā te whānuitanga o ngā taupānga whakangungu e tuku ana i ngā mahere kua oti te whakarite mō te eke pahikara o roto. Ko aua taupānga ko Zwift, Wahoo RGT, Rouvy, TrainerRoad, me Wahoo System.
Ka taea te hono i te taupānga X-Fitness ki ngā momo pūoko o te tere o te ngakau me te ine tere o te manawa o CHILEAF, e taea ai te aroturuki i ngā raraunga o te tere o te ngakau me te tere me te ine tere i te wā e eke pahikara ana i te wā tūturu.
Ko ia taupānga he maha ngā mahere whakangungu e aro ana ki ngā whāinga maha, ki ngā whakapainga hauora rānei. Ka whakatūria hoki e rātou tō hauora taketake (me te whakamātautau FTP, me ētahi atu mea rite), ka whakatauhia ō rohe whakangungu, ā, ka whakaritea ō whakangungu kia rite ki tēnā.
● Kia mārie
He mea nui te mōhio ki te wā tika kia ngāwari te haere, kia ngāwari ai te haere. Nā te mea, i a koe e okioki ana, e ora ana, ka taea e koe te whakatika me te hoki mai me te kaha ake.Whakamahia ō rohe whakangungu hei ārahi i tō whakaoranga me ō mahi – ahakoa he wā okioki i waenga i ngā wā okiokinga, i te wā rānei e eke ana i ngā ekenga whakaora.
He tino ngāwari te mahi kaha rawa ina whakaritea kia okioki koe. Ā, ki te wareware koe ki te whakaora me te tohe tonu me te kore okioki, ka tūpono koe ki te ngenge rawa.
Wā tuku: Paenga-whāwhā-12-2023
