Ina huri te nekehanga hei tau tika
—Hei whakahua i tētahi wheako tūturu a te kaiwhakamahi: I oma ahau pērā i te heihei kore-upoko tae noa ki te whakaatu mai a taku mātiti he 15 meneti noa iho taku 'wā tahu ngako'." E whakaatu ana te kaiwhakarite kaupapa a Li Ran i tētahi kauwhata o āna raraunga whakakori tinana, me ngā rerekētanga o te tere o te ngakau, he tika ki te meneti, he tae-waehere: "Ināianei kua mōhio ahau ka heke taku whai huatanga tahu ngako ki te 63 ōrau ina neke atu taku tere o te ngakau i te 160."
1. E whitu tekau mā rima ōrau o ngā matenga ohorere i te wā o ngā marathon i puta mai i te hunga kāore i te mau taputapu aroturuki (Annals of Sports Medicine).
2. I whakaatuhia e te whakamātautau a te Finnish Sports Institute ko te hunga i whakangungu i runga i te awhe o te tere o te ngakau i piki ake i tā rātou VO2 Max i roto i te 3 marama, e 2.1 ngā wā tere atu i ngā kaiwhakangungu tuku iho.
3. Tērā pea he mahi tinihanga noa iho te "kore e ngenge" - ina 10% te tere o te manawa i runga ake i te paerewa i te wā okiokinga, ka piki ake te mōrearea o te mate whakangungu nui rawa atu mā te 300%.
Te Tūāpapa Matua: Kua Whakamatea te Ngākau Harikoa Hākinakina e te Raraunga
—Whakauruhia te kōrero a te kaiwhai ara: "I taku tango i taku mātiti i te maunga hukarere, ka kitea e au te wairua o te ora"
I hopukina e te kaiako yoga a Lin Fei tētahi ataata i a ia e haehae ana i tana whitiki manawa: "I mātakitaki ō tātou tūpuna i ō rātou manawa i a rātou e whakangau ana? Ina tīmata koe ki te whakawhirinaki ki te tinana i runga i ngā tau kei runga i te mata, koinei te oho ake o te nekenekehanga."
Mahanga raraunga:E ai ki tētahi rangahau a te American Association of Sports Psychology, e 41% o ngā kaiwhakaora tinana e manukanuka ana nā te mea "kāore i te eke ki te tere o te ngakau e hiahiatia ana" ā, ka whakaitihia e rātou te auau o ā rātou whakakorikori tinana.
Ngā wāhi matapo takitahi:Ka taea e te kawheine, te pāmahana, tae noa ki te tūnga o te whanaungatanga te whakapōrearea i te tere o te ngakau - i whakaatuhia e te rekoata o te tere o te ngakau o tetahi kaitākaro he "piki" rerekē i te haerenga atu o tana i aroha ai i a ia e oma ana i te ata.
Te raruraru o te korenga o ngā kare ā-roto:E whakaū ana ngā rangahau roro mā te whakawhirinaki nui rawa ki ngā tohu tirohanga ka ngoikore te whakaaro ā-roto o te roro mō te wiri o ngā muka uaua me te hohonu o te manawa.
He aha te tikanga o ngā raraunga tere o te ngakau
Anei ētahi tauira hei āwhina i a koe ki te mārama
He kaihōtaka 35-tau te pakeke ko Lao Chen tōna ingoa
I kitea i te whakamātautau tinana o te tau kua hipa he toto toto tiketike, ā, i tono te tākuta kia oma ia hei whakaiti i tōna taumaha. I pōuri ahau, i whakapairuaki hoki i ia oma, tae noa ki taku hoko i tētahi mātaaratanga hākinakina.
"I piki ake te tere o taku manawa ki te 180 i taku oma noa! Inaianei kua whakahaeretia i roto i te awhe 140-150, kua ngaro te 12 kirokaramu i roto i ngā marama e toru, ā, kua mutu ngā rongoā whakaheke toto."
I te wā i oma tuatahi ai a Mr Li, te tauhou o te oma marathon, i te hōiho katoa, ka wiri ohorere tana mātaaratanga - kāore ia i ngenge, engari e whakaatu ana tōna manawa kua neke atu i te 190.
"E rima meneti i muri i te mutu, ka mangu ōku kanohi, ka ruaki. I mea mai te tākuta me i kore ahau i mutu i te wā tika, kua mate ohorere ahau."
He tauira tūturu ēnei, ā, he maha ngā wā ka puta ohorere mai, nō reira, me aha tātou?
Ko te pāti raraunga tere o te ngakau te mea tino uaua:
1. Mō ia 5 ngā pao/meneti e heke ana i te tere o te manawa i te wā okioki, ka heke te mōrearea o te mate manawa mā te 13%.
2. Ka nui ake te tere o te manawa i te (220-tau) x0.9 i te wā e whakakorikori tinana ana, ā, ka piki tere te mōrearea o te mate ohorere.
3. E ono tekau ōrau o ngā whara hākinakina ka puta i roto i te āhua "pai te wairua"
"Ko te hunga e mau ana i te mowhiti manawa ka kata ki te matapo o ētahi atu, ko te hunga kāore e kata ki te mataku o ētahi atu -- engari ko ngā maihao tio i te tihi o Maunga Everest kāore rawa e pēhi i ngā kī o tētahi taputapu."
Nā te mea, kaua te aro turuki i te tere o te manawa te kaupapa o te whakakori tinana, engari ko tētahi o ngā kī hei mārama ki ō tātou tinana. Me whai kī ētahi hei whakatuwhera i te tatau, he pai ētahi ki te tomo mā te matapihi - ko te mea nui kia mōhio koe ki te take i whiriwhiri ai koe, ā, ka taea e koe te utu mō te whiriwhiri.
Wā tuku: 12-Pepuere-2025
