Te Mau i te Aroturuki Manawa i te Wā e Whakangungu Ana: Te Here Ringaringa me te Here Uma—He aha i Tika ai Tō Hauora ki Tēnei Kaiako

I a koe e maturuturu ana i te werawera i te whare takaro, kua whakaaro koe, "He uaua rawa tēnei whakangungu?" "He aha te tere o te ngakau e haumaru ana mōku?" Ina he rerekē ngā tau i runga i te mīhini oma ki ō kare ā-roto, ka taea e te aroturuki tere o te ngakau te noho hei patu ngaro māu mō te whakangungu pūtaiao. Kei raro nei ka wehewehea e mātou ngā painga matua e toru o te mau i te here ringaringa, i te here uma rānei, me pēhea te whiriwhiri i te mea e rite ana ki ō whāinga.

1. Te Mana Whakahaere Kaha Tūturu: Poroporoaki ki ngā "Maero Para" me te Whakamate Nui

E whakaatu ana ngā rangahau hākinakina-rongoā i ngā tihi tahu ngako ina noho te tere o te ngakau i waenga i te 60% me te 80% o te mōrahi; neke atu i te 85% ka paheke koe ki te rohe anaerobic, ā, ka peke te tūponotanga o te whara. Ko te whakangungu tawhito e whakawhirinaki ana ki "te nui o tō ngenge," engari ka hurihia e te aroturuki te ngenge koretake hei raraunga ora.

Tauira: ko te HR mōrahi o te tangata 30-tau te pakeke ≈ 190 bpm (220 – tau). Mō ngā oma whakaiti ngako, ka mau tonu ia i te 114-152 bpm; mō ngā pana manawanui ka piki ia ki te 152-171 bpm. Mā tēnei huarahi tau-mua ka whai taua ia pata werawera, ā, ka mukua te mahi whakapae.

1. Te Ārai i te Mōrearea: He Kaititiro Mamati e Mahi Ana 24/7

I roto i ngā matenga ohorere o te ngākau i ia tau i te wā e whakakorikori tinana ana, > 60% e pā ana ki ngā kaitākaro hauora koretake. Ko te pūoko o te manawa he kaiako e kore e kimo:

• Ka piki ake te HR i te wā okioki mā te 10% mō ngā rā e toru karapīpiti—tērā pea he nui rawa te whakangungu, he mate rānei.

• Ka heke whakarere te HR i waenganui o te wā—tērā pea he tohu kāore i te rawaka te putanga o te ngakau.

• Kāore e taea e te HR i muri i te whakangungu te eke ki te 50% o te mōrahi i roto i ngā meneti e toru—me aro nui ki te hauora manawa.

E ai ki ngā tīma hauora i tētahi oma marathon, ko ngā kai-oma waea i aro ki ngā whakatūpato i whakaiti i ngā aituā kino mā te > 90%. Mō ngā kaitākaro rangatira, mō te hunga rānei he hītori whānau mō te mate ngakau, he mea utu nui tēnei pūnaha whakatūpato wawe.

1. Te Whakatakotoranga Wā Atamai: Te Ahunga Whakamua Ka Taea e Koe te Tuhi

Ka whai ngā rangatira i te rerekētanga o te tere o te ngākau (HRV) hei aromatawai i te taumaha; ināianei ka pērā anō ngā taputapu a te kiritaki. Kia mau tētahi mō ngā marama e toru, ka iritihia e koe he papatohu e whai ake nei:

• Raina au mōrahi VO₂

• Te ōwehenga o te kaha ā-hauora me te kaha ā-kore-hauora

• Ngā whakatau tata mō te wā whakaora

• Ngā whakatūpato mō te taupū ngenge

I whai tētahi taupānga whakapakari tinana i ngā kaiwhakamahi e 2,000: ko te hunga i whakangungu me ngā raraunga HR i ngaro te 2.3% o te ngako tinana i roto i ngā wiki 12; ko te rōpū kore raraunga i ngaro noa te 0.8% i ngā mahere e ahu mai ana i ngā raraunga i pai ake i te "tumanako me te inoi" i ngā wā katoa.

Here Ringa me te Here Uma: Kōwhiria tō Kaiako Mamati

• Whakamarie: he pai ngā here ringaringa papanga ngohengohe mō te yoga, te eke pahikara, te mahi iti te pānga; ka mau tonu ngā here uma ina peke koe, ina oma tere, ina tapahi rānei.

• Te tika: ka hopukina e ngā whitiki uma te tohu hiko o te ngākau—hapa < 1%. Ka whakamahia e ngā whitiki ringa ngā pūoko whatu—hapa 3-5%.

• Ngāwari: ka taea te hono atu ki ngā waea pūkoro, ki ngā mātaaratanga GPS me ngā taupānga; he roa te ora o te pākahiko mō ia momo.

Whakamutunga

Mai i ngā oma tere i runga i te papa tākaro ki ngā whakataetae triathlon Ironman, mai i ngā whakangungu whakaora ki ngā whaiwhai i runga i te atamira, kei te huri te whakamahinga o ngā aroturuki manawa i te "whakangungu atamai". Ehara i te mea he ripanga tātaitai kei runga i tō ringaringa anake—he kaiwhakamāori i te reo tinana, he kaitiaki mō te whara, he kaiwhakatakoto rautaki hoki mō ngā putanga hou. I mua i tō whakamahana e whai ake nei, hoatu he kaiwhakamāori ki tō manawa; ko te haumi ki te hauora te mea nui rawa atu.