Hoki me te Spinal Fitness i PUSH hei Rx ka arahi i te mara me te arotahi taiaho ki te tautoko i a tatou kaupapa hakinakina rangatahi. Ko te PUSH-as-Rx Ko te Pūnaha he kaupapa hakinakina motuhake i hangaia e te kaiako kaha-agility me te taote ahuwhenua me te 40 tau o te wheako ki te mahi me nga kaipara tino kaha.
Ko te kaupapa ko te rangahau maataatanga o te hihiko ohohohohohohohohohohohohohohohohohohohohohohoko, nga miihini tinana, me nga whakanekeneke tino kaha ki tona uho. Ka puta mai he pikitia ine nui o te hihiri o te tinana na roto i nga arotakenga hohonu me te whai kiko o nga kaitakaro e neke haere ana, i raro hoki i nga taumahatanga taumahatanga e tirotirohia ana.
Ko te whakaaturanga ki nga whakaraeraetanga hangarau koiora ka whakaatuhia ki to taatau roopu. Inamata, ka whakatikahia e matou a matou tikanga mo a matou kaipara ki te arotau i te mahi. Ko tenei punaha tino urutau me nga whakarereketanga hihiri tonu i awhina i te nuinga o o tatou kaitakaro ki te hoki tere, kaha, me te reri i muri i te whara i te wa e whakaiti ana i nga wa whakaora.
Ko nga hua e whakaatu ana i te pai ake o te kakama, te tere, te hekenga o te wa tauhohenga me te tino pai ake o nga miihini-taiao-a-postural. PUSH-as-Rx tuku whakanikonikotanga tino mahi ki a tatou kaipara ahakoa te pakeke.
For individuals looking to improve their fitness health, can a fitness assessment test identify potential areas and help evaluate overall health and physical status?
Aromatawai tinana
A fitness test, also known as a fitness assessment, helps evaluate an individual’s overall and physical health. It comprises a series of exercises to design an appropriate exercise program for general health and fitness. (Te Roopu Whakanui mo te Motu. 2017) Fitness assessment testing benefits include:
Identifying areas that need improvement.
Assisting professionals in understanding what types of exercise are safest and most effective.
Helping measure fitness progress over time.
Allowing for an individualized plan that can help prevent injuries and maintain the body’s overall health.
An assessment can comprise a wide range of tests, including:
Body composition tests.
Cardiovascular stress tests.
Endurance tests.
Range of motion tests.
They are meant to ensure the individual won’t be at risk of injury and provide the trainer with the insights needed to establish clear and effective fitness goals. Individuals who wonder whether fitness testing would benefit them should consult their healthcare provider.
Hauora Whanui
Before starting a fitness program, it is important to inform the trainer of individual medical history and get the necessary approval from a primary healthcare provider. (Harvard Health Publishing. Harvard Medical School. 2012) Fitness specialists usually use one or more screening tools to help determine individual baseline health.
This may include obtaining vital sign measurements like height and weight, resting heart rate/RHR, and resting blood pressure/RBP. Many trainers will also use a physical activity readiness questionnaire/PAR-Q comprising questions about general health. (National Academy of Sports Medicine. 2020) Among the questions, individuals may be asked about the medications being taken, any problems with dizziness or pain, or medical conditions that may impair their ability to exercise.
Te Whakauru tinana
Body composition describes total body weight components, including muscles, bones, and fat. The most common methods for estimating body composition include:
Bioelectrical Impedance Analysis – BIA
During BIA, electrical signals are sent from electrodes through the soles of the feet to the abdomen to estimate body composition. (Doylestown Health. 2024)
These measurements use calipers to estimate the amount of body fat in a fold of skin.
Te Manawa ngakau
Cardiovascular endurance testing, also known as stress testing, measures how efficiently the heart and lungs work to supply oxygen and energy to the body during physical activity. (UC Davis Health, 2024) The three most common tests used include:
12-minute Run Tests
Twelve-minute run tests are performed on a treadmill, and an individual’s pre-exercise heart and respiration rates are compared with post-exercise heart and respiration rates.
Exercise Stress
Exercise stress testing is performed on a treadmill or stationary bike.
It involves using a heart monitor and blood pressure cuff to measure vital signs during exercise.
VO2 Max Testing
Performed on a treadmill or stationary bike.
V02 max testing uses a breathing device to measure the maximum rate of oxygen consumption during physical activity (UC Davis Health, 2024)
Some trainers will incorporate exercises like sit-ups or push-ups to measure response to specific exercises.
These baseline results can be used later to see if health and fitness levels have improved.
Te kaha me te manawanui
Muscle endurance testing measures the length of time a muscle group can contract and release before it fatigues. Strength testing measures the maximal amount of force a muscle group can exert. (American Council on Exercise, Jiminez C., 2018) The exercises used include:
The push-up test.
Core strength and stability test.
Sometimes, a trainer will use a metronome to measure how long the individual can keep up with the rhythm. The results are then compared to individuals of the same age group and sex to establish a baseline level. Strength and endurance tests are valuable as they help the trainer spot which muscle groups are stronger, vulnerable, and need focused attention. (Heyward, V. H., Gibson, A. L. 2014).
täwariwari
Measuring the flexibility of joints is vital in determining whether individuals have postural imbalances, foot instability, or limitations in range of motion. (Pate R, Oria M, Pillsbury L, 2012)
Shoulder Flexibility
Shoulder flexibility testing evaluates the flexibility and mobility of the shoulder joint.
It is performed by using one hand to reach behind the neck, between the shoulders, and the other hand to reach behind the back, toward the shoulders, to measure how far apart the hands are. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015)
Fitness assessment testing has various benefits. It can help trainers design a personalized workout program, help individuals identify fitness areas that need improvement, measure progress, and add intensity and endurance to their routine, which can help prevent injuries and help maintain overall health. We focus on what works for you and strive to better the body through researched methods and total wellness programs. These natural programs use the body’s ability to achieve improvement goals. Ask a healthcare professional or fitness professional for guidance if you need advice.
Pate R, Oria M, Pillsbury L, (Eds). (2012). Health-related fitness measures for youth: Flexibility. In R. Pate, M. Oria, & L. Pillsbury (Eds.), Fitness Measures and Health Outcomes in Youth. doi.org/10.17226/13483
For individuals wanting to improve core stability, can using the right size exercise or stability ball help improve workouts and achieve goals?
Exercise Stability Ball
An exercise ball, stability ball, or Swiss ball is a piece of fitness equipment used in gyms, Pilates and yoga studios, and HIIT classes. (American Council on Exercise. 2014) It is inflated with air to supplement bodyweight workouts or improve posture and balance. It can also be used as a chair. They add a core stability challenge to almost any exercise (American Council on Exercise, N.D.) Getting the appropriate exercise ball size and firmness for your body and purpose will ensure an optimal workout.
Rahinga
The exercise ball size should be proportional to individual height.
Individuals should be able to sit on the ball with their legs at a 90-degree angle or slightly more, but not less.
The thighs should be parallel to the ground or angled slightly down.
With the feet flat on the floor and the spine straight, not leaning forward, backward, or sideways, the knees should be even with or slightly lower than the hips.
Getting the right exercise ball for weight is also important. Individuals who are heavy for their height may need a larger ball to keep the knees and legs at the correct angle. It is recommended to check the weight rating of the ball, its durability, and its high burst resistance before buying.
Te pikinga
Individuals want a little give on the ball’s surface for exercise. When sitting on the exercise stability ball, body weight should create a little seat and provide more stability. More importantly, it allows sitting evenly on the ball, which is essential for exercising with proper spinal alignment. (Rafael F. Escamilla et al., 2016) Inflation is a matter of preference, but the more inflated the ball is, the more difficult it will be to balance the body, whether sitting or in other positions. It is recommended not to over-inflate the ball at the risk of bursting. The ball may require reinflation occasionally, so many are sold with a small pump for this purpose.
Nga Mahi me nga Totoro
Exercise balls are highly versatile, inexpensive, and easy-to-use workout tools. They are beneficial for improving core strength and stability. Ways to be used include:
Target exercises for core activation and strengthening.
At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you and strive to create fitness and better the body through research methods and total wellness programs. These natural programs use the body’s ability to achieve improvement goals and athletes can condition themselves to excel in their sport through proper fitness and nutrition. Our providers use an integrated approach to create personalized programs, often including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles.
Escamilla, R. F., Lewis, C., Pecson, A., Imamura, R., & Andrews, J. R. (2016). Muscle Activation Among Supine, Prone, and Side Position Exercises With and Without a Swiss Ball. Sports health, 8(4), 372–379. doi.org/10.1177/1941738116653931
Ka taea e te whakapai ake i nga tauira manawa te awhina i te whakapakari tinana me te arotau i te hauora mo nga tangata e hikoi ana?
Whakapai ake te Manawa me te Hīkoi
Ko te korikori he wa e tere ai te manawa me te kaha ki te kore e tika. He huarahi tika mo te manawa i te wa e korikori ana, ina koa ka hikoi, ka tere haere ranei. Ma te hē te manawa ka tere te ngenge me te ngenge. Ko te whakahaere i te rere o te manawa o te tangata ka pai ake te manawanui me te hauora o te ngakau, ka taea hoki te whakanui ake i te kaa, te manawa, me te kaha o te kaha. (Hsiu-Chin Teng et al., 2018) E mohiotia ana ko te manawa diaphragmatic, ka whakamahia mo te hunga he iti te kaha o te pukahukahu, penei i te hunga e mate ana i te mate pulmonary obstructive ma'i/COPD. Ko tenei mahi ka whakapai ake i te kaha o te pukahukahu, a, he huarahi pai hei awhina i te ahotea.
Te ahupūngao
I te wa e whakakorikori ana, ka huri te hāora i roto i te hau i nga kaata kua pau ki te kaha hei whakangao i te tinana. Ko tenei tukanga e kiia ana ko te metabolism.
Ka nui ake te tuku hāora i nga hiahia o te tinana, kei roto te tinana i te ahua hauhautanga. Ko te tikanga he nui te hāora hei whakakorikori tinana/korikori na te mea he nui nga kaarai hei tahu.
Mēnā ka taka te tuku hāora i ngā hiahia hāora o te tinana, ka taka te tinana ki roto i te āhua anaerobic.
Na te kore o te hāora, ka huri te tinana ki te wahie rongoa i roto i nga uaua, e kiia nei ko te glycogen.
Ka puta mai he pupuhi kaha o te kaha, engari ka tere te pau o te wahie, ka mutu te ngenge me te ngenge.
Ma te kaha ake o te rere o te hau ki roto, ki waho hoki o nga puku ka taea te aukati i te ngenge moata me te awhina i te tinana ki te tahu Calories kia pai ake. (Ō pūkahukahu me te korikori tinana. Manawa 2016)
He pai ake te Manawa
Ko te manawa pai ka timata i te kohungahunga. Ka manawa te peepi, ka ara ake, ka heke te kopu. Ma tenei ka awhina i te manawa ma te pana me te toia te diaphragm - te uaua e wehe ana i nga ngongo me te kohao puku. Ka hoha te peepi, ka toro te puku, ka toia te diaphragm ki raro, ka whakaki nga ngongo i te hau. Ka whakaha te peepi, ka kumea te kopu ki roto, ka pehia te diaphragm ki runga, ka peia te hau. Ka pakeke haere te tinana me te kaha ake o nga ngongo, ka huri te tangata mai i te manawa puku ki te manawa-ukau. Ko te manawa o te uma ka uru ki nga uaua pakitara o te uma me te iti o te whakamahi i te diaphragm. Ko te manawa o te uma ka nui te hau mo nga mahi o ia ra engari kaore e whakakiia nga ngongo.
Koia te take ka toro atu te tangata ki te manawa-waha, ki te hoha ranei ina iti te tuku hāora. Ahakoa ko te hunga e ahua pai ana te ahua o te tinana kei te takahi pohehe i nga mahi ma te ngote i roto i o ratou puku kia ahua kikokore, ka kore e taea e ratou te whakangotea me te whakaha. Ki te hinga i tenei, me whakangungu ano te tangata takitahi i o ratou tinana ki te whakahohe i nga uaua puku ina hikoi. Ka taea e te kopu, te manawa diaphragmatic ranei te whakaroa i te roanga o te korikori tinana me te whakapakari i nga uaua matua. (Nelson, Nicole 2012) Ma te whakanui ake i te tino pumau, ka taea e nga tangata takitahi te tautoko i te tuara me te pupuri i te hauora Tuhinga ina haere. Ma tenei ka whakapumau i nga hiku, i nga turi, i te tuara o runga, me nga pakihiwi, ka iti ake te kaha o te tinana ki te wero, te koretake, me te ngenge i te ahua kino. (Tomas K. Tong et al., 2014)
Te Manawa Tika
Ka kumea te kopu ki waho, ka kumea te diaphragm ki raro, ka pupuhi nga ngongo. I te wa ano, ka whakaroahia te ribcage me te whakaroa i te tuara o raro. Ma tenei ka kaha te whakamuri o nga pakihiwi me te karaehe, ka tuwhera tonu te pouaka. He whakamuri te whakamuri.
e haere ana
Me timata ma te hoha me te toha ma te ihu, me whakarite kia rite te roanga o te manawa ki te roanga o te manawa. Ka piki ake te tere, ka taea e te tangata te whakamahi ki te manawa-waha, kia rite tonu te manawa o te whakamohotanga. Kaua rawa e mau te manawa. Ka roa te ako i te manawa diaphragmatic, engari ko nga mahi e whai ake nei hei timatanga:
Whakangohuhia ma te pupuhi i te kopu i runga i te tatau rima.
Tukua kia whakakiia nga ngongo, whakahokia nga pakihiwi i te wa e pa ana.
Whakahau ma te toia te puku ki te tuara i runga i te tatau o te rima.
Whakamahia te diaphragm ki te pehi i te hau i roto i nga ngongo, kia mau tonu te hiku.
Taria.
Ki te kore e kaha ki te pupuri i te tatau o te rima, ka taea e te tangata te whakapoto i te tatau, te whakaroa ranei i te tere o te hikoi. Ka taea e nga tangata takitahi te ahua pai ki te whakaroa i te tatau. I te timatanga, kare pea te manawa diaphragmatic e puta noa mai, engari ka huri aunoa ma te mahi. Kati ka tuu nga ringa ki runga i te mahunga mena ka poto te manawa ina hikoi. Te manawa ki roto, ki waho hohonu me te taurite kia hoki mai ano te manawa.
Wewete Ora
Tohutoro
Teng, HC, Yeh, ML, & Wang, MH (2018). Ko te hikoi me te manawa whakahaere ka whakapai ake i te manawanui, te awangawanga, me te kounga o te ora i roto i nga turoro mate ngakau: He whakamatautau kua whakatauhia. Hautaka Pakeha mo nga mahi atawhai ngakau, 17(8), 717–727. doi.org/10.1177/1474515118778453
Tong, TK, Wu, S., Nie, J., Baker, JS, & Lin, H. (2014). Ko te puta o te ngenge o nga uaua matua i te wa e whakakorikori ana i te kaha oma me tona herenga ki te mahi: te mahi o te mahi manawa. Journal of sports science & medicine, 13(2), 244–251.
Nelson, Nicole MS, LMT. (2012). Te Manawa Diaphragmatic: Te Putake o te Pumau Matua. Te Kaha me te Whakariterite Journal 34(5):p 34-40, Oketopa 2012. | DOI: 10.1519/SSC.0b013e31826ddc07
Ka taea e te whai waahi ki tetahi hakinakina tino pai mo etahi ra i te wiki ka awhina i nga tangata e ngana ana ki te whakapakari, ki te pupuri ranei i tetahi taumata hauora?
Hākinakina mo te whakapakari tinana
Ko te whakapau i nga haora i roto i te omaoma i etahi wa ka rite ki te mahi, ina koa mo nga tangata e pai ake ana ki te whakataetae whakataetae, ki nga hakinakina whakangahau ranei i runga i te whakangungu ngakau me te whakangungu aukati. Ko nga momo mahi hakinakina ka hiahiatia he wa, he kaha, he rawaka nga kakahu, me te hiahia ki te takaro. Anei etahi hakinakina mo te whakapakari tinana ka taea te whakapai ake i te hauora me te oranga.
Paihikara me te Paihikara Maunga
Ko te eke paihikara tetahi o nga hakinakina pai mo te whakapakari tinana. Ahakoa i runga i nga rori, i nga huarahi ranei, he tere, he puhoi ranei, he mahi aerobic tino pai me te whai hua ki nga uaua o nga waewae, otira ko nga whaa, nga glutes, me nga hamstrings. Kua whakaatuhia e te rangahau, ina koa mo te hunga e mate huka ana, ka taea e te eke paihikara te whakaheke i te tupono o te mate moata. (Mathias Ried-Larsen et al., 2021)
He paihikara tika mo nga reanga me nga wahanga katoa.
Ka timata te hunga timata ki nga huarahi whariki.
Ka taea e te hunga takawaenga ki te taumata teitei te uru ki te eke paihikara rori me te eke paihikara maunga.
Ko nga reihi paihikara rori, maunga paihikara ranei mo nga tangata e whai ana ki te whakataetae.
Hakinakina Hakinakina
Ko nga kaitoro hakinakina racket mai i nga reanga katoa me nga taumata whakapakari tinana, taumata-whakauru ki te whakataetae tino whakataetae, me nga mahi whakangungu kaha katoa.
Ko nga hakinakina racket ko nga uaua kei muri, nga pakihiwi, nga ringa, te uma, te whaa, te glutes, te hamstrings, me te matua.
Ko nga hakinakina racquet kua kitea ano he whakaiti i te tupono o te mate mate ngakau. (Pekka Oja et al., 2017)
Whakakotahitia tena me te manawanui, te tere, te pauna, me te kakama e tika ana ki te whakataetae, a ka kite nga tangata takitahi me pehea e taea ai e enei hakinakina e rua te mahi whakaihiihi i te wa e tahu ana te tini o nga kaata.
korowha
Kia noho te korowha hei hakinakina whakapakari tinana, me hikoi te tangata takitahi i nga kohao katoa i te wa e mau ana, e pana ana ranei i nga karapu.
Ko te mea e hiahiatia ana he hu takirua tautoko.
He maha nga painga o te hikoi, tae atu ki te hauora ngakau me te manawa. (AD Murray et al., 2017)
Ko te korowha he hakinakina ka taea e te tangata te whai waahi ki nga waahi katoa o te ao.
Water Sports
Ka taea e te hoehoe, te hoe, te waka, me te waka waka he otinga whakapakari tinana mo te hunga e pai ana ki waho. Ko enei hakinakina ka piki ake te tere o te ngakau, te whakapai ake i te manawanui me te kaha o te uaua, me te tahu i nga kaata nui. (Thomas Ian Gee et al., 2016)
Swimming
Ko nga ngohe e tika ana kia mahi tahi nga uaua o runga me raro o te tinana ki te taumata teitei i roto i nga hakinakina mo te whakapakari tinana. Ko te kauhoe te tino whakangungu tinana katoa mo te tangata e rapu ana i te putanga kaha me te whakataetae e hiahia ana kia kaha me te manawanui.
Ko te kauhoe he hakinakina puta noa i te tau me nga momo whakataetae whakataetae.
Whakangungu Triathlon
Ko te whakangungu Triathlon mo nga kaitäkaro o te ao e titiro ana ki te whakapai ake i te manawanui me te kaha me te hunga e timata ana ki te whakangungu e hiahia ana ki te whainga; ko te tino hakinakina mo te whakapakari tinana.
Ko te omaoma, te paihikara, me te kauhoe tahi ka wero i nga uaua katoa, ka tino whakanui ake i te oranga aerobic me te anaerobic. (Naroa Etxebarria et al., 2019)
He mea mo ia reanga whakapakari tinana, mai i nga whakataetae omaoma poto ki nga huihuinga Ironman katoa.
Poitūkohu me te Poirewa
Ko te poitūkohu me te poirewa e whakarato ana i nga painga tinana o te mahi uaua. Ko enei hakinakina me omaoma, pivoting, me te pekepeke, e uru ai te punaha cardiovascular me te whakapakari i nga uaua katoa. Ko te purei poirewa i te onepu ka kaha ake te mahi o nga uaua.
Ko nga taakaro e rua e tika ana mo te nuinga o nga taumata whakapakari tinana.
E taunaki ana kia akohia e te hunga timatanga nga pukenga taketake me te haere ki nga whakangungu i mua i te neke ki nga keemu, ki nga whakataetae ranei.
Ko nga hakinakina e rua me neke haere tonu, ka piki ake te tupono o whara, no reira he mea nui ki te ako i nga kaupapa matua.
Korero ki tetahi kaiwhakarato hauora i mua i te tiimata i tetahi mahinga korikori hou, te taapiri ranei i tetahi mahi hou ki tetahi tikanga whakakori tinana.
Nga Taonga Taakaro Lumbar
Tohutoro
Ried-Larsen, M., Rasmussen, MG, Blond, K., Overvad, TF, Overvad, K., Steindorf, K., Katzke, V., Andersen, JLM, Petersen, KEN, Aune, D., Tsilidis, KK, Heath, AK, Papier, K., Panico, S., Masala, G., Pala, V., Weiderpass, E., Freisling, H., Bergmann, MM, Verschuren, WMM, … Grøntved, A. ( 2021). Te Huihuinga o te Paihikara me nga Take Katoa me te mate Cardiovascular Mortality Among Persons with Diabetes: The European Prospective Investigation Into Cancer and Nutrition (EPIC) Study. JAMA rongoa roto, 181(9), 1196–1205. doi.org/10.1001/jamainternmed.2021.3836
Oja, P., Kelly, P., Pedisic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Nga hononga o nga momo momo hakinakina me te korikori tinana me te mate-mate-mate-mate-mate: he rangahau roopu mo te 80 306 nga pakeke o Ingarangi. British journal of sports medicine, 51(10), 812–817. doi.org/10.1136/bjsports-2016-096822
Murray, AD, Daines, L., Archibald, D., Hawkes, RA, Schiphorst, C., Kelly, P., Grant, L., & Mutrie, N. (2017). Ko nga hononga i waenga i te korowha me te hauora: he arotake whanui. Journal of British medicine of sports medicine, 51(1), 12–19. doi.org/10.1136/bjsports-2016-096625
Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G., & Grant Thompson, K. (2016). Te Whakatewhatewha i nga Paanga o nga Mahi Whakangungu Whakangungu Ahua o te Kaha Hoihoe ki runga i te Kaha me te Whakawhanake Hiko me te 2,000 m te Mahi Hoihoe. Journal of kinetics tangata, 50, 167-177. doi.org/10.1515/hukin-2015-0153
Lo, GH, Ikpeama, UE, Driban, JB, Kriska, AM, McAlindon, TE, Petersen, NJ, Storti, KL, Eaton, CB, Hochberg, MC, Jackson, RD, Kwoh, CK, Nevitt, MC, & Suarez -Almazor, ME (2020). Nga taunakitanga ka waiho te Kauhoe hei Tiaki i nga Turi Osteoarthritis: Raraunga mai i te Osteoarthritis Initiative. PM & R : te hautaka o te whara, te mahi, me te whakaora, 12(6), 529–537. doi.org/10.1002/pmrj.12267
Etxebarria, N., Mujika, I., & Pyne, DB (2019). Whakangungu me te Riri ki te Whakataetae ki Triathlon. Hākinakina (Basel, Switzerland), 7(5), 101. doi.org/10.3390/sports7050101
Mo nga tangata takitahi e whakangungu ana mo nga marathon tawhiti me nga huihuinga, ka taea te aro ki te hanga turanga hikoi, ka piki haere te maero hei awhina i te tinana kia reri katoa?
Whakangungu Hīkoi Tawhiti
Ko te whakangungu ka awhina i te tangata kia noho humarie me te haumaru mo te hikoi tawhiti me nga huihuinga.
Me arotahi nga whakangungu ki te hanga i te hikoi hikoi me te piki haere o te maero.
Ko nga tangata takitahi me manawanui, kaua ko te tere, me te hiahia ki te whakapakari i te kaha hinengaro mo te hikoi mo nga haora i runga i te tere tere.
Hei whakaiti i te tupono o nga whara whakangungu, ko te whakanui ake i te katoa o te maero i ia wiki/te tawhiti o te hikoi roa i ia wiki ki te kore e neke ake i te 10% ka tūtohu.
Me whakangungu hoki nga tangata takitahi ki te mau i nga taputapu e mau ana i nga hikoi tawhiti.
Ka roa pea te whakangungu mo etahi marama.
Ko te tikanga ka taea e te tinana te wa ki te whakatika me te hanga i nga uaua hou, nga toto toto, me te manawanui.
Tauira Mahere Whakangungu
Ko te whai i te mahere whakangungu marathon mo te hanga maero me te whakatau i te whakamakuku tika, te kai, me nga taputapu mo nga ra maha nga hikoi me nga hikoi. Engari, me hanga e te tangata takitahi nga ra roa ki roto i o raatau whakangungu ki te aromatawai i nga take me nga raru ka puta mai i te hikoi tawhiti i nga ra hoki-ki-muri.
Tauira Mahere Whakangungu Hīkoi
Te Apiti Whakangungu Hikoi/Treks Maha-Ra
13 maero ia ra/21 kiromita
Whakamahia tenei mahere mo nga marathon, mo etahi atu hikoi mo nga ra maha me nga puke me nga papa taiao e hiahia ana ki te peke peketua.
Whakangungu ki te hikoi marathon
26.2 maero/42 kiromita
Ma tenei ka whakamaarama te tinana ki te haere tawhiti.
I te wa e whakangungu ana mo nga tawhiti 31 ki te 100 maero/50 ki te 161 kiromita, ko te tawhiti roa ki te whakangungu kaua e neke atu i te 20 ki te 25 maero,
Me mahi enei i te rua marama i mua i te marathon, i te huihuinga ranei.
Whakaitihia te marama i mua o te huihuinga ki te 12.4 maero/20 kiromita te tawhiti.
taputapu
Ko nga kakahu katoa, hu, parepare ra, peketua, aha atu, me whakamatau i nga ra whakangungu roa i mua i te huihuinga.
I runga i te ahuarangi me te whenua, whakamaherehia nga mea e hiahiatia ana ka tangohia.
Whakamātauhia nga mea, na te mea kare nga tangata takitahi e pirangi ki te miharo ki tetahi mea tauhou i te huihuinga. Mai i te upoko ki te matimati, whakamatautauhia te taputapu, tae atu ki:
He hu/puu, he tokena, he kakahu o roto, he poroporo, he koti, he tarau, he potae, he koti, he taputapu ua.
Kōwhiria he hū, he putu hīkoi rānei, ka mau i ngā rā whakangungu roa kia pakaru ki roto, kia pai ai te mahi.
Me whakamatauria nga peeke i nga ra whakangungu roa ake kia pai ai te kawe i nga waahi tawhiti me te kaha e tika ana.
Whiriwhiria nga papanga wicking e taea ai e te kiri te hau me te whakamatao, ina koa i raro i nga paparanga. (Justin De Sousa et al., 2014)
Ka pirangi nga tangata takitahi ki te mau taputapu rite ki te hunga hikoi marathon mena kei te nuinga o te hikoi kei runga i te papa, i te parapara ranei.
Ka taea e nga tangata takitahi te whakarereke i o raatau taputapu mena kei waho te huarahi, i nga waa rereke ranei. Rapua he aha nga kakahu o te hunga hikoi tawhiti i runga i te huarahi kotahi, i te huihuinga ranei.
Ka taea e nga tangata takitahi te hono atu ki nga hoa hikoi ma te paapori paapori, ki te kimi whakautu ranei mo nga paatai i runga i te paetukutuku o te huihuinga, o te waahi ranei.
Ka taea hoki e nga tangata takitahi te whakapā atu ki te kaiwhakahaere o te huihuinga ma te paetukutuku me te paapori pāpori.
kai tōtika
Ko te kai tika o nga hakinakina ka whakarite i te tinana mo te mahi manawanui.
Hei tauira, ka tūtohuhia nga tangata takitahi ki te whai i te kai kei roto 70% warowaiha, 20% pūmua, me te 10% ngako.
A ape i te kai nui-porotei, na te mea ka raru te wai me te whakararu i o whatukuhu i raro i nga tikanga hikoi. (Marta Cuenca-Sánchez et al., 2015)
Whakangungu me te wai, nga inu hakinakina, nga kai, me nga paramanawa ka haria ki te huihuinga, kaua hoki e peka ke atu i te waa o te huihuinga.
Ko te wai e hiahiatia ana mo te 20 kiromita me raro i nga huihuinga, engari he pai ake te inu hakinakina whakakapi hiko mo nga hikoi roa.
Ko te whakaheke, te waiho ranei i etahi huka ka ngawari ake ki te kopu.
Whakaritea nga paramanawa i mua i te takai me te tohu mo nga wa hei kai.
Me kai te tangata takitahi ki te ngako me te pūmua mo te tawhiti ultramarathon - ka puta mai tenei i te ranunga ara, te hanewiti pata pīnati, me nga tiihi tiakarete me nga nati.
Ka taea te hoatu warowaiha e nga reera hakinakina, nga pae hiko ranei.
E taunaki ana kia karohia nga hua i hangaia mo nga tawhiti poto me nga hakinakina hiko na te mea ka raru te nakunaku ina hikoi tawhiti.
Te Whakamahere i te hīkoi
Ka timata te whakamahere ma te whakarite i nga whaainga. Ko nga whakaaro ko:
Te wa o te tau
tawhiti
Te kawe ki te huihuinga
Nga whakaritenga tere o te huihuinga
Te teitei me te ahua o te puke
Climate
Ka tūtohuhia nga tangata takitahi kia:
Whakaritea ma te rangahau i nga huarahi me nga huarahi.
Akohia nga mapi akoranga kia mohio ai koe he aha nga ratonga e whakaratohia ana i te huarahi me nga mea me kawe e te tangata takitahi.
Hikoi tawhiti kaore he kaupapa tautoko.
Whakapa atu ki nga tangata kua hikoi i te akoranga.
Me mohio ki nga waahi me nga waahi o te ra katoa, nga pukepuke, te papaahi, nga huarahi taiao, me te whakamarumaru.
Mena ka taea, peia te akoranga kia mohio ai koe.
Ka taea e nga tangata takitahi te kimi taupānga i hangaia mo to raatau huarahi.
Te Whakatatahi me te Whakata
Me poto nga wa okioki - te whakamahi i te kaukau, te kai paramanawa, te whakamakuku, te here hu, te takai opupu ranei.
Ka tere te whakapakeke o te tinana i nga wa whakatā, me te tango i etahi meneti kia hoki ano te hikoi hikoi i muri i te okiokinga roa.
Ko nga taunakitanga ko te okioki hīkoi kē, ko te tikanga ko te haere tonu engari he tino puhoi.
Te tiaki i te waewae
Ka kitea e te tangata nga mea e pai ana mo ratou mo nga hu, putu, tokena, aha atu, i nga ra whakangungu roa hei aukati i te pupuhi me nga whara. E taunaki ana kia whakamatau i nga rautaki rereke, penei:
Ripene hakinakina
Nga papa paraka pupuhi
Tihi
Ngā Kaipupuri
Wicking me/ranei tokena papa-rua
Moleskin
Kati i te tohu tuatahi o te irirangi i te hikoi me te taote i te waewae ki te rīpene, ki te takai pupuhi, ki te aha ranei te tikanga e pai ana.
I hangaia te tinana mo te hikoi. Te whakamahere me te whakangungu i mua i te haere i te hikoi tawhiti, i nga ra maha ranei ka whakarite he marathon haumaru me te ngahau.
Kia pai ake te neke, kia pai ake te ora
Tohutoro
De Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). Ko nga paanga o te koti papanga makuku ki runga i nga urupare aa-aroaro me te whakaaro i te wa e whakakorikori ana i te wera. Kua whakamahia te ergonomics, 45(6), 1447–1453. doi.org/10.1016/j.apergo.2014.04.006
Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Nga taupatupatu e pa ana ki te kai nui o te kai pūmua: te hua o te makona me te hauora o te whatukuhu me te wheua. Te ahunga whakamua o te kai (Bethesda, Md.), 6(3), 260–266. doi.org/10.3945/an.114.007716
Mo nga tangata takitahi ka timata ki te hiki taumaha, he mea nui nga waeine motika mo te neke uaua. Ka taea e te hanga ake i nga waeine motuka te awhina i te whakapakari me te pupuri i te papatipu uaua?
Nga Waeine Motini
Ko nga waeine motoka e whakahaere ana i nga uaua koiwi, a ko te kaha kei muri i nga korikori tinana katoa. (C J. Heckman, Roger M. Enoka 2012)
Kei roto i tenei ko nga nekehanga tuuao penei i te hiki taumaha me nga nekehanga kore noa penei i te manawa. I te wa e hiki ana nga taonga me nga taumahatanga, ka uru te tinana ki nga hiahia o te waeine motuka, ko te tikanga me whakanui te taumaha o te tangata ki te ahu whakamua.
Ko te hiki i nga taumahatanga he whakangungu i te tinana ki te whakaputa ake i nga waeine motuka me te kaha.
E taunaki ana nga aratohu whaanui ki te hiki i nga taumahatanga mo nga roopu uaua katoa kia rua ki te toru nga ra karekau i te wiki.
Ko te riterite ka awhina i te pupuri i te papatipu uaua.
Ko te haere tonu i ia wa ka piki ake te tupono o te panuku.
He aha ratou
Ko te korikori tinana ka piki ake te kaha o te uaua o te tinana, engari ko te noho noho me te kore mahi e ngoikore ana. Ko te waeine motuka he pūtau nerve kotahi/neuron e whakarato ana i nga uaua ki te whakaroto i te roopu o nga uaua koiwi. Ka whiwhi te neuron i nga tohu mai i te roro e whakaihiihi ana i nga muka uaua katoa i roto i taua wae motuka hei whakaputa nekehanga.
He momo muka rereke nga uaua.
Ka piri ki nga koiwi me te kiko hono, he kaha ake i te uaua.
He maha nga waeine motuka e marara ana puta noa i te uaua.
Ka awhina nga waeine motuka ki te whakarite kia horahia te kaha whakaheke uaua puta noa i te uaua.
He rereke nga rahi o nga waeine motuka, he rereke te mahi i runga i te waahi me nga mahi.
Ko nga waeine motini iti ka uru noa ki te rima, tekau ranei nga muka. Hei tauira, ki te kimo, ki te hongi.
Ka taea e nga momo miihini nui te whakauru i nga rau o nga muka uaua mo nga nekehanga piu, pekepeke ranei.
Te pehea o ta raatau mahi
Ko te maha o nga waeine kua whakahohehia ka whakawhirinaki ki te mahi. Ko te kaha ake o nga uaua uaua me nui ake. Heoi, he iti ake nga waahanga hei whakatutuki i te kaupapa mo nga tangata e whakapau kaha ana.
Whakapakari
Kia whiwhi tohu mai i te roro tetahi wae, ka paheke nga muka uaua i te wa kotahi.
Ko te kaha ka puta ka whakawhirinaki ki te maha o nga waeine e hiahiatia ana hei whakatutuki i te mahi. (Purves D. et al., 2001)
Hei tauira, ko te tango i nga mea iti penei i te pene me te pepa he iti noa nga waeine hei whakaputa i te kaha e hiahiatia ana.
Mena ka kohia he paera taumaha, me nui ake nga waeine o te tinana na te mea ka nui ake te kaha ki te hiki i te pikaunga taumaha.
Ka kaha ake te kaha o te tinana me nga uaua kaha ake.
Ka puta tenei i te wa e hiki ana i nga taumahatanga i nga wa katoa, me te taumaha i nga uaua me te nui ake o te taumaha kaore e taea e ratou te hapai.
E mohiotia ana tenei tukanga ko te urutau.
urutaunga
Ko te kaupapa o te hiki taumaha he wero i nga uaua kia urutau ki te wero hou, kia tupu ai te kaha me te papatipu. Ko nga waeine motuka tetahi waahanga nui o te tukanga urutau. (Takuta Erin Nitschke. American Council on Exercise. 2017)
I te wa e mahi tonu ana nga tangata takitahi, ka piki ake te kaha ki te whakaputa kaha, ka tere ake te tere o nga waeine.
Ma tenei ka pai ake nga nekehanga.
Ka taea e te tangata takitahi te whakanui ake i te whakauru motika motuka ma te whakanui tonu i te wero taumaha ki o ratau uaua.
Ka waihanga te whanaketanga mahara nekehanga.
Ka whakatauhia he hononga i waenga i te roro, nga uaua, me nga waeine motuka ahakoa ka mutu te mahi a te tangata. Kei reira tonu nga huarahi ahakoa te roa o te haerenga o te tangata.
I te hokinga mai ki whakangungu, ka mahara te tinana ki te eke paihikara, ki te mahi bicep curl, ki te squat ranei.
Engari, karekau e rite te kaha o nga uaua me te kaha e tika ana kia hoki mai me te manawanui kua ngaro.
Ko te mahara nekeneke e mau tonu ana.
Whakangungu Military and Chiropractic Care: Whakanuia te Mahi
Mo te hunga kua whakatau ki te timata ki te whakakorikori tinana me te hauora, he waahi pai te hikoi ki te timata. Ka taea e te whakamahere i te raarangi whakangungu hikoi te awhina i nga tangata takitahi ki te pupuri i nga mahi whakapakari tinana me te whakapai ake i te manawanui me te tere tere?
Te Apiti Whakamahere Mahi Hikoi
Ahakoa te nui o te hikoi e whai hua ana ki te hauora, ka taea e te tangata takitahi te whakanui ake i nga painga ma te hikoi ake i ia wiki, ma te whakanui ranei i te tere. Ko te hīkoi tere mo te 30 meneti ia ra, 150 meneti ia wiki, e taunakihia ana e nga tohunga hauora hei whakaiti i nga tupono mo te mate ngakau, te patu, te mate huka, me era atu mate. (Pokapū Mana me te Aukati i te mate. 2022)
Ko nga tangata e mau tonu ana te hauora me korero ki o raatau taakuta i mua i te tiimata i tetahi kaupapa whakangungu hou.
Ka whakatenatenahia te hunga timata ki te aro ki te whakamahi i te tuunga me te tikanga hikoi kia pai ake ai te kaha me te manawanui.
Ko te roanga ake, te kaha ranei ka awhina mena he whainga te mate taimaha.
Ko te whakapai ake i te kai he mea tika ano mo nga hua pai.
Ka taea e te tangata takitahi te hanga tikanga hikoi hauora ma te whai i nga hikoi.
Apiti
Rārangi arowhai
Ka taea e te tangata takitahi te hikoi ki waho, ki roto, ki runga ranei Tuhinga o mua.
Whakamaua nga hu me nga kakahu takaro tika.
Tirohia te ahua o te hikoi.
Hikoi marie mo etahi meneti i mua i te tere tere.
Wiki Tuatahi
He tauira o te ahua o te rarangi whakakorikori hikoi, engari me toro atu ki tetahi kaiwhakangungu ngaio ki te whakawhanake i tetahi mahere whakapakari tinana.
Me timata ma te hikoi 15-meneti ma te ngawari.
Haere e rima nga ra i te wiki tuatahi.
Ko te hanga tikanga hauora te whainga, no reira he mea nui te riterite.
Horahia nga ra okiokinga, penei i te whakarite i nga ra 3 me te 6 nga ra okiokinga.
Whāinga ia wiki – 60 ki te 75 meneti
Wiki Tuarua
Taapirihia kia rima meneti, kia piki haere te wa hikoi.
Ka taea ranei e te tangata te roa ake i etahi ra, ka whai i te ra okiokinga.
Whāinga ia wiki – 80 ki te 100 meneti
Wiki Tuatoru
Tāpirihia kia rima meneti ki ia wahanga, kia piki ake te hikoi ki te 25 meneti.
Whāinga ia wiki – 100 ki te 125 meneti
Wiki Tuawha
Taapirihia ano kia rima meneti kia nui ake te hikoi ki te 30 meneti.
Whāinga ia wiki – 120 ki te 150 meneti
Ko nga tangata e kite ana he uaua tetahi wiki, e kii ana kia tuaruatia taua wiki, kaua ki te taapiri i te waa kia taea ra ano te ahu whakamua. Ina taea e koe te hikoi mo te 30 meneti i ia wa ma te pai, kua reri nga tangata takitahi mo nga momo korikori hikoi hikoi hei whakanui i te kaha me te manawanui. Ka taea e te mahere hikoi ia wiki te whakauru:
He roa ake nga hikoi
He hikoi kaha ake
Nga hikoi hanga tere
Tere Hīkoi Timata
Ko te whainga o te tangata takitahi kia tere te hikoi ki te whakatutuki i te mahi whakangungu kaha. Koinei te kaha e hono ana ki te nuinga o nga painga hauora.
Mena he puhoi te tere me te iti o te ngakau i nga wiki tuatahi, he mea noa tenei.
Ko te whainga tuatahi kia hikoi mo te 30 ki te 60 meneti ia ra kaore he whara.
Te taapiri tere me te kaha.
Kia rite tonu te hikoi i mua i te ngana ki te hikoi tere me te roa ake.
Ma te whakamahi i te tuunga hikoi tika me te nekehanga o te ringaringa ka tere ake te hikoi.
Hei whakaiti i te tupono o te whara, me whakanuia te roa o te hikoi, te tere ranei, me huri noa i tetahi waahanga i te wa kotahi.
Ka whakaaro pea te tangata takitahi ki te whakauru atu ki te roopu hīkoi, ki te karapu ranei hei whai i etahi atu hei hikoi me te whakatenatena kia mau tonu te hikoi.
Mahmod, SR, Narayanan, LT, & Supriyanto, E. (2018). Ko nga paanga o te whakanui ake i te mahi cardiorespiratory ki runga i te reiti korero me te kaha o te whakakorikori e kiia ana ma te whakamatautau korero tatau. Journal of physical therapy science, 30(7), 933–937. doi.org/10.1589/jpts.30.933
Ko te taputapu Find A Practitioner a IFM te whatunga tuku korero nui rawa atu i roto i te Rongoa Mahi, i hangaia hei awhina i nga turoro ki te kimi i nga tohunga rongoa Mahi ki nga waahi katoa o te ao. Ko nga Kaiako Tiwhikete IFM kua whakarārangihia i te tuatahi i roto i nga hua rapu, na te nui o to raatau maatauranga i roto i te rongoa Mahi.
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