Te Ruku Makariri a te FSPA: He Ruku Whakaora ki te Oranga
Kua roa te mahi a te ruku matao, arā, te ruku wai matao, ā, i ahu mai anō hoki i ngā iwi onamata pērā i ngā Kariki me ngā Rōmana. Ko tēnei whakaora he tuku i te tinana ki roto i te wai matao, i waenganui i te 10°C me te 15°C, mō te wā poto. Me tūhuratia ngā painga me ngā whakaaro e tautokona ana e te pūtaiao mō te whakauru i te ruku matao ki roto i tō mahinga oranga.
Ngā Hua Hauora o te Ruku Makariri
Whakaora Uaua: He maha ngā wā ka whakamahia e ngā kaitākaro te ruku makariri hei whakamama i te mamae o ngā uaua i muri i te whakakori tinana. Ka whakawhāitihia e te makariri ngā oko toto, ka whakaiti i te mumura, ka tukuna atu hoki ngā hua para pākia pērā i te waikawa lactic, ka kohia pea i te wā e whakakori tinana ana.
Whakakaha i te Ārai Mate: Mā te makariri ka whakaoho i te pūnaha ārai mate. E ai ki ngā rangahau ka taea e te rumakina ki te wai makariri te whakanui ake i te rere o ngā toto toto mā, ka whakarei ake i te parepare o te tinana ki ngā mate urutā.
Oranga Hinengaro: E whakaatu ana ētahi rangahau ka āwhina pea te ruku makariri ki te whakaiti i te ahotea me ngā tohu o te pouri. E whakaponohia ana ka whakahohe te ru makariri i te pūnaha io aroha, ka tukuna ngā endorphins me te whakatairanga i ngā kare ā-roto o te mataara me te ora.
Te Whakarei Ake i te Pūnaha Kai: Mā te makariri ka taea te whakanui ake i te tere o te pūnaha kai i te wā okiokinga me te whakatairanga i te tahunga karori. Ahakoa kei te puta tonu ngā taunakitanga, e kī ana ētahi rangahau ka taea e te inu makariri i ia wā te āwhina i te whakahaere taumaha.
Me pēhea te mahi haumaru i te ruku makariri
Tīmata Mārire: Ki te mea he hou koe ki te ruku makariri, tīmata ki te wā poto (10-15 meneti) ka piki haere mārire i te wā e urutau ana tō tinana.
Aroturuki i te Pāmahana o te Wai: Kia mau tonu te wai i waenga i te 10°C me te 15°C kia tino whai hua ai, engari kaua e nui rawa te taumahatanga ki te tinana.
Whakarongo ki tō Tinana: Kia aro ki ngā tauhohenga ā-tinana. Ki te pāngia koe e te mamae, te whanoke, te poto rānei o te manawa, kati tonu te ruku makariri.
Whakawhitiwhiti Kōrero ki tētahi Tohunga: Me rapu tohutohu hauora te hunga whai mate pūnaha toto, mate pūnaha toto rānei i mua i te whakamātau i te ruku makariri.
Whakamutunga
He huarahi ahurei, he huarahi whakahauora hoki te ruku matao ki te oranga tinana, me ngā painga pea mai i te whakaora uaua ki te māramatanga hinengaro. Heoi, he mea nui kia mahi haumaru koe, kia whakarongo hoki ki ngā tohu a tō tinana. I te whanaketanga tonu o ngā rangahau i tēnei wāhanga, tera pea ka puta he tāpiri nui ki tētahi tikanga hauora whānui.