How powerful are spinning bikes? A set of data tells you…

He pēhea te kaha o ngā pahikara hurihuri? Mā te huinga raraunga ka mōhio koe…

He pēhea te kaha o ngā pahikara hurihuri?

He huinga raraunga e kī ana ki a koe…

Ko te hua o te 40 meneti o te whakakori tinana he rite ki te 750 kcal e pau ana i te oma i runga i te mīhini oma mō te haora – he iti noa iho ngā kaora. Haunga ngā kaora iti, ka āwhina anō te pahikara hurihuri ki te hanga i ngā raina tino pai o ngā hope me ngā waewae, ā, i te wa ano ka whakapai ake i te kaha o te manawa.

Nō reira,me pēhea tā tātou whakahaere me te whakahaere i tētahi hurihuri māmā, kaha hoki pēneipahikara?

1. Kia mōhio ki ngā ture, kia mōhio hoki ki te auau o te mahi

Ki te hiahia koe ki te whakakorikori tinana, ki te whakaiti rānei i tō taumaha, me whakakorikori koe i te iti rawa kia toru ngā wā i te wiki, ā, me wehewehe hoki kia toru ngā mahi e whai ake nei:

Staahiraa 1

Tīmata ki ngā huinga whakangungu e toru, eke pahikara mō te 10 meneti, kātahi ka okioki, me mahi anō mō ētahi atu 10 meneti me te okioki, kātahi ka eke pahikara mō ētahi atu 10 meneti, kātahi ka okioki.

Hipanga 2

Kātahi ka mahi i ngā huinga whakangungu e rua, whakakori tinana mō te 15 meneti, okioki kotahi, kia rua katoa ngā huinga.

Hipanga 3

E rua ngā rōpū kua wehea, engari kua whakanuia mai i te 15 meneti ki te 20 meneti, ā, kua whakanuia te wā o ia whakangungu mā te 5 meneti tae noa ki te otinga o te ekenga 45 meneti.

Mā tēnei ara, i te wā e whakakorikori ana te tinana, ka taea e tātou te whakanui ake i te ātete me te auau o te pēra hei whakapiki i te uauatanga o te eke pahikara.

2. Hangaia he mahere kai

I mua i te whakakori tinana, kāore e taea te noho puku kau. Me kai koe i ētahi kai. Ki te kore koe e whakakori tinana mō te wā roa, ka puhoi te pākia o te tinana o Xincheng, ā, kāore e pai mō te whakaheke taumaha. I mua i te whakakori tinana, ka taea e tātou te whiriwhiri i ēnei momo hua me te miraka pīni, pata, me ētahi atu.

I muri i te whakangungu, hei whakapiki i te uaua, hei whakaiti rānei i te taumaha, kaua e nui rawa ngā kai nui-kaiora e kainga ana i tēnei wā, engari me whiriwhiri ngā kai nui-pūmua, pērā i te hua manu, te miraka ngako-kore, te pūmua pīni soya me ērā atu.

3.Te tū tika mō te whakangungu

He rite te tū tika o te eke pahikara ki te pahikara whakataetae. Ka piko whakamua tuatahi tātou, kātahi ka whakatikatika i ngā ringa e rua, ka whakau i ngā uaua o te puku, ā, ka whakamahi i te manawa puku.

Kaua e nekeneke haere i te wā e eke ana, kia mau ki te manawataki o te eke, kaua hoki e ako i ngā wā katoa i ētahi atu, ka whakapohehe i tō ake tūranga.

He pai ki te whakamahana i te tinana mō te 5 meneti i mua i te tīmatanga, kātahi ka okioki mō ngā meneti e rua, e toru rānei, ka āta whakanui i te kaha, me te whakarite kia taea e koe te whakakori tinana mō te neke atu i te hawhe haora i ia rā.

I te wā e pēhi ana i te papa, me aro hoki tātou ki tēnei tū tika. Hei tauira, ina heke te waewae o mua, me whakamahi te kuao kau i te kaha ki te mahi i ngā nekehanga whakahoki me te whakaheke, ā, me tuku wawe te kuao kau ki mua ina oti te mahi hiki.

He tukanga whakangungu katoa tēnei mō te huringa hurihuri. Mā te whakatinanatanga pakari, ehara i te mea ka pai ake te kounga o te whakangungu whānui, engari ka nui ake hoki te kaha o te tinana.