Nā ʻōlelo aʻo wikiwiki
- E mālama i ka neʻe kūpaʻa hou e maʻalahi e kamaʻilio ai.
- E mālama i ka wai i loko ou i nā lā hoʻomaha mālie pū.
- E hoʻomaha piha inā ua ʻeha a māluhiluhi maoli ʻoe.
Aia kahi manaʻo paʻakikī e lana ana ʻo ka lā hoʻomaha ʻo ka noho ʻana ma ka noho a ʻaʻohe mea ʻē. Ma hope o kahi noho ikaika, ua loaʻa iā ʻoe ia, wahi a ka manaʻo, no laila e kanu ʻoe iā ʻoe iho a neʻe ʻole. I kekahi manawa pololei loa kēlā. Akā ʻoi aku ka pinepine, e waiho kahi nui liʻiliʻi o ka neʻe māmā i kou lā hoʻomaha iā ʻoe ʻoi aku ka palupalu, ka ʻeha emi, a me ka mākaukau aʻe no ka haʻuki aʻe ma mua o ka mālie loa.
ʻO ia ka manaʻo holoʻokoʻa ma hope o ke kūpaʻa hou neʻe. ʻAʻole ia he haʻuki ʻelua. He neʻe māmā, hoʻoikaika liʻiliʻi, i hana ʻia me ka manaʻo e kōkua i kou kino e ola hou wikiwiki aʻe.
He aha maoli ke kūpaʻa hou neʻe
ʻO ke kūpaʻa hou neʻe, ʻo ia ka neʻe māmā a maʻalahi i kahi lā ʻaʻole ʻoe e hoʻomaʻamaʻa ikaika nei, a i ʻole ma hope koke o kahi hoʻoikaika ikaika. ʻO ka huaʻōlelo nui, ʻo ia ka *maʻalahi*. Ke kamaʻilio nei kākou no kahi hele wāwae mālie, kahi kaʻa paikikala lohi, kahi ʻauʻau wikiwiki ʻole, kekahi kīkoʻo mālie a yoga, kekahi olokaʻa ʻahuʻehu. ʻAʻohe mea e hoʻopau i kou hanu. Inā hiki iā ʻoe ke mālama i kahi kamaʻilio ʻoluʻolu i ka manawa a pau, aia ʻoe i ka ʻāpana kūpono.
Kuhikuhi ʻo WebMD i kahi pahuhopu pono: e ʻimi i kahi o ka 30 a 60 pākēneka o kou māmā puʻuwai kiʻekiʻe loa, a e mālama iā ia ma laila. Hōʻike mau ka noiʻi ʻoi aku ka maikaʻi o ka mālie aʻe no ke kūpaʻa hou. ʻAʻole kōkua ka hoʻopiʻi ʻana i ka ikaika iā ʻoe e ola hou wikiwiki aʻe, a hiki iā ia ke waiho iā ʻoe me ka māluhiluhi aʻe, e hōʻino ana i ka manaʻo.
No ke aha e ʻoi aku ai ka neʻe liʻiliʻi ma mua o ka ʻole
Iho ka uku i ke kahe koko. Ke neʻe mālie ʻoe, mālama ʻoe i ke koko e kahe ana ma waena o nā ʻiʻo āu i hana ai. Hana kēlā kahe paʻa i ʻelua hana i ka manawa hoʻokahi. Lawe ia i ka okikene a me nā meaʻai hou e kōkua i ka hoʻoponopono ʻiʻo, a kōkua ia e hoʻomaʻemaʻe i ke koena metabolic e ʻohi ai i ka wā o ka haʻuki ikaika.
ʻO kekahi o ia koena, ʻo ka lactate. Ma hope o kahi hoʻoikaika ikaika, ʻohi ia i kou mau ʻiʻo, a pono kou kino e hoʻomaʻemaʻe iā ia. Ma ʻaneʻi he kūlike kupanaha ka noiʻi. Hōʻike nā haʻawina i kuhikuhi ʻia ma ka National Library of Medicine, ʻo ka hana māmā e hoʻomaʻemaʻe i ka lactate mai ke koko ʻoi aku ka wikiwiki ma mua o ka hoʻomaha wale ʻana, no ka mea kōkua ke kahe koko piʻi i kou mau ʻiʻo e lawe hou iā ia a hoʻohana iā ia. Hoʻolohi ka noho mālie loa i kēlā kaʻina.
ʻO ka hopena āu e ʻike ai, ʻo ia ka ʻāpana āu e ʻike maoli ai. Maʻa ke kūpaʻa hou neʻe e hoʻomālie i kēlā kūpaʻa o ka lā aʻe, ke ʻano e kani ai ke alapiʻi he kamaʻilio. Mālama ka neʻe i nā ʻiʻo e palupalu a ʻolu ma kahi o ka ʻae iā lākou e paʻa, ʻo ia pinepine ka mea pono ʻoe ma hope o kahi noho ikaika.
Ke kūpaʻa hou neʻe a me ka hoʻomaha piha
No laila, e komo anei ka neʻe i nā lā hoʻomaha a pau? ʻAʻole pono, a ʻo kēia kahi e kōkua ai kekahi noʻonoʻo.
ʻO ke kūpaʻa hou neʻe ke koho ʻoi aku ka maikaʻi no ka ʻeha maʻamau ma hope o ka haʻuki, ʻo ka ʻeha a me ke kūpaʻa laulā e hahai ai i kahi hoʻoikaika ikaika akā olakino. Kōkua ka neʻe māmā i kēlā e hoʻoponopono wikiwiki aʻe.
ʻO ka hoʻomaha piha a noho mālie, ma kekahi ʻaoʻao, ʻo ia ke koho pono ke lawe ʻoe i kahi ʻeha ʻiʻo maoli, kahi hono i ʻeha, kahi ʻāmoʻe, a i ʻole kekahi ʻeha maoli. I kēlā mau hihia, pono e waiho wale ʻia ka ʻiʻo e ola, a hiki i ke koi neʻe iā ia ke hoʻolilo i nā mea i ka ʻino aku. ʻO ka mea like ke māluhiluhi maoli ʻoe, maʻi, a māluhiluhi loa a kani kahi hele wāwae he nui loa. E hoʻolohe i kēlā. I kekahi mau lā, ʻo ka hoʻomaha maikaʻi loa he hiamoe a me ka moe mua, a ʻaʻohe mekala no ka mālama ʻole i ka māluhiluhi maoli.
He ala maʻalahi e hoʻoholo ai: inā kūpaʻa ʻoe a ʻeha iki akā maikaʻi ka mea ʻē, e neʻe mālie. Inā ʻoi kekahi mea, pehu, a ʻeha maoli, a i ʻole ua re-māluhiluhi maoli ʻoe, e hoʻomaha piha a mai kānalua.
Ke ʻano o ke kūpaʻa hou neʻe
ʻO ka mana maikaʻi loa, ʻo ia ka mea e kani ʻoluʻolu a hana maoli ʻoe. He mau koho:
- He hele wāwae mālie. ʻO ka mea maʻalahi loa, a paʻakikī ke ʻoi aku. He iwakālua a kanahā minuke ma ka māmā ʻoluʻolu, ʻoi aku ka maikaʻi ma kahi āu e makemake ai e noho.
- Kaʻa paikikala maʻalahi. He kaʻa pālahalaha a mālie me ka holo puʻu ʻole a me ka uaki ʻole e lanakila ai.
- He ʻauʻau lohi a hele wai. Kākoʻo ka wai i kou mau hono, e ʻoluʻolu loa ana i nā wāwae palupalu.
- Yoga mālie a kīkoʻo. Hoʻopalupalu nā ʻano lohi a hoʻōla i nā wahi paʻa a hoʻomālie i kou ʻōnaehana aʻalolo i ka manawa hoʻokahi.
- Olokaʻa ʻahuʻehu. He mau minuke o ka olokaʻa lohi ma luna o nā ʻiʻo āu i hana ai, hiki ke hoʻokuʻu i ke kūpaʻa a hoʻomaikaʻi i ko lākou ʻano.
- He kahe neʻe māmā. Nā pōʻai a kīkoʻo maʻalahi ma kou mau pūhaka, poʻohiwi, a kuamoʻo e mālama i nā mea a pau e neʻe ana me ke kūʻokoʻa.
E mālama iā ia e pōkole a maʻalahi. He ʻumikūmālima a kanahākūmālima minuke ka lawa. Ka manawa e hoʻomaka ai e kani he haʻuki, ua hele ʻoe i waho o ke kūpaʻa hou.
Ke kūkulu ʻana iā ia i kou pule
ʻAʻole pono iā ʻoe kahi hoʻolālā paʻakikī. Maikaʻi ka hapa nui o ka poʻe i ka hoʻomaʻamaʻa ikaika i kekahi mau lā a hoʻokomo i ke kūpaʻa hou neʻe, a i ʻole ka hoʻomaha maoli, i nā hakahaka.
- E kau i nā lā maʻalahi ma kahi o nā lā ikaika. Ma hope o kahi noho ikaika o ka ikaika a kaʻa, kūpono maoli ka lā aʻe no kahi hele wāwae mālie a kekahi kīkoʻo.
- E hoʻokūpono i ka neʻe i nā ʻiʻo āu i hana ai. Wāwae ʻeha mai nā kuli? He hele wāwae pālahalaha a he ʻauʻau. Lima a poʻohiwi māluhiluhi? He hele wāwae no ko lalo a me kekahi neʻe māmā no ko luna.
- E mālama i hoʻokahi lā maʻalahi maoli a hoʻomaha i ka pule. ʻO ke kūpaʻa hou ka manawa e hoʻolauleʻa maoli ai kou kino a ʻoi aku ka ikaika. ʻO ke kāpae loa iā ia ke ʻano e kū ai ka poʻe a ʻeha.
- E ʻae i kou manaʻo e alakaʻi i ka wili. I kekahi pule makemake ʻoe i kahi hele wāwae wikiwiki i kou lā hoʻomaha. I kekahi pule ʻē, ʻo ke kīkoʻo lohi ka mea wale iā ʻoe. Pono nā mea ʻelua.
ʻOi aku ka ikaika o ka ʻiʻo i ka wā o ke kūpaʻa hou, ʻaʻole i ka wā o ka hana ikaika ponoʻī. Wāwahi ka hana i nā mea iki; ʻo ka hoʻomaha, neʻe a noho mālie, ʻo ia ka manawa e kūkulu hou ai ʻoe. ʻO ka mālama ʻana i kou mau lā maʻalahi ma ke ʻano he ʻāpana o ka hoʻolālā, ma kahi o he hoʻomaha hewa i loko ona, kekahi o nā hoʻomaikaʻi maʻalahi loa āu e hana ai.
He mau ʻōlelo aʻo ma mua o kou hoʻomaka ʻana
He mālie ke kūpaʻa hou neʻe ma ka hoʻolālā, akā he pono ke mālama i kekahi mau mea. Inā loaʻa iā ʻoe kahi maʻi puʻuwai, pilikia hono, kahi ʻeha hou, a i ʻole kekahi pilikia olakino e hoʻomau ana, e nīnau i kāu kauka i ke ʻano neʻe palekana nou, me nā lā kūpaʻa hou pū. E mālama i ka wai i loko ou, no ka mea ke neʻe nei ʻoe a hou iki nō. A e ʻae i ka ʻeha e alakaʻi iā ʻoe. He hōʻailona maikaʻi ke kūpaʻa māmā e ʻolu ana i kou neʻe ʻana. He hōʻailona ka ʻeha ʻoi, koke, a e ʻino ana e oki a hoʻomaha, a e nānā ʻia inā mau.
He maʻalahi a aloha ka naʻau o ia mea i kou kino. Ma hope o kou koi ʻana, ʻaʻole pono ʻoe e koho ma waena o ka hoʻomau ikaika a me ka oki loa. Aia kahi ala waena maʻalahi aʻe, kahi hele wāwae lohi, kahi kīkoʻo mālie, kahi neʻe liʻiliʻi e kōkua iā ʻoe e ola hou a hoʻomākaukau iā ʻoe e ikaika hou.
Nā kumu
- WebMD, Active Recovery Workouts and How They Can Ease Muscle Soreness
- National Library of Medicine (PMC), Active Recovery between Interval Bouts Reduces Blood Lactate While Improving Subsequent Exercise Performance
- Centers for Disease Control and Prevention, Adult Activity: An Overview