Sɔntɛnde, i nɔ kin izi fɔ yu fɔ blo we yu de du smɔl wok we de mek yu taya, we yu de klaym stej, ɔ we yu de waka smɔl? Yu fil se yu de taya? Yu dɔn ɛva wɔnda wetin mek dis kin apin? Wan rizin fɔ dis na bikɔs sɔm wikɛd tin dɛn de we wi at ɛn wi lɔng dɛn de wok. Na dat wi go tɔk bɔt tide, dat na , di we aw pɔsin kin bia wit di at ɛn di blɔd .
Wetin na Kadivaskyul Ɛnjɔrans?
Fɔ tɔk am simpul wan, we yu de du ɛksɛsayz, dat min se we yu de du sɔm wok dɛn we de mek yu tranga, yu at ɛn yu lɔng dɛn fɔ ebul fɔ gi yu bɔdi di rayt ɔksijɛn . Dis na wetin wi kin kɔl cardiovascular endurance, ɔ aerobic fitness .
Imajin se yu gɛt gud ebul fɔ bia wit yu at ɛn blɔd . Dɔn yu kin du mɔdaret intensiti ɛksesaiz fɔ lɔng tɛm ɛn nɔ taya. Yu kin du ay intensiti eksasaiz fɔ shɔt tɛm ɛn nɔ gɛt ɛni prɔblɛm. Di rizin fɔ dis na bikɔs yu bɔdi kin ebul fɔ kɔntinyu fɔ gɛt di ɔksijɛn we yu nid we yu de du ɛksɛsayz. Jɔs lɛk aw motoka we de rɔn fayn kin gɛt fiul ɔltɛm.
Wetin mek fɔ bia wit di at ɛn di blɔd dɛn impɔtant to wi?
We yu gɛt gud tin fɔ bia wit yu at ɛn yu bɔdi, dat de mek yu bɔdi ebul fɔ muv blɔd fayn fayn wan ɔlsay na yu bɔdi. Dis kin mek yu sɛl dɛn gɛt di ɔksijɛn we dɛn nid. Dis ɔksijɛn na in de gi di sɛl dɛn we de na wi tisu ɛn mɔsul dɛn di pawa, ɔ fɔ se fiul .
Tink bɔt dis we: ɔl di sɛl dɛn na yu bɔdi tan lɛk wan smɔl injin. Dɛn injin dɛn ya nid ɔksijɛn fɔ mek dɛn ebul fɔ wok. So, di at ɛn di lɔng na di tu men ples dɛn we de pɔmp dis fiul. We dɛn de wok fayn, di wan ol bɔdi kin wok fayn.
Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i de mek i ebul fɔ bia wit di at ɛn di blɔd?
Nɔto wan ɔ tu bɛnifit dɛn nɔmɔ de fɔ dis, bɔku pan dɛn de. Lɛ wi luk sɔm pan di men bɛnifit dɛn:
- I de ɛp fɔ mek yu kɔlɔstrel ɛn blɔd prɛshɔn de fayn : Dis rili impɔtant. Bikɔs if dɛn tu tin ya nɔ ebul fɔ kɔntrol, .Big prɔblɛm lɛk at sik kin kam.
- I de protɛkt yu frɔm bɔku sik dɛn: Ɛspɛshali i de ridyus di risk fɔ gɛt at ɛn blɔd vesel kɔndishɔn.
- Ɛp yu fɔ liv wɛl ɛn lɔng: Udat nɔ go want fɔ liv wɛl, gladi ɛn lɔng, nɔto so?
- I de mek yu at ɛn yu lɔng dɛn strɔng: Jɔs lɛk aw pɔsin we de du ɛksɛsayz ɛvride in an ɛn fut dɛn kin strɔng.
- Dɛn kin du di wok dɛn we yu kin du ɛvride (e.g., fɔ es baskɛt fɔ was klos, fɔ klaym stej) wit smɔl tray: I kin mek yu fil pen fɔ du ivin smɔl wok, nɔto so? As dis abiliti de divεlכp, di filin fכ taya de dכn.
- I de mek di bren wok fayn: Dis kin ɛp bak fɔ mek tin dɛn lɛk fɔ mɛmba ɛn fɔ pe atɛnshɔn, bikɔs di bren de gɛt gud blɔd.
- I de mek wi maynd bɛtɛ: We wi de du ɛksɛsayz, wi bɔdi de pul ɔmon dɛn we de mek wi gladi lɛk ɛndɔfin. Dis kin mek wi nɔ strɛs na wi maynd ɛn mek wi fil gladi ɛn rilaks.
- I de mek yu layf bɛtɛ: Yu go no aw layf izi we yu ebul fɔ wok we yu nɔ de sik bɔku tɛm ɛn yu nɔ go taya.
Aw wi kin mɛzhɔ aw di at ɛn di blɔd de bia?
Speshal tin dɛn de we kin ebul fɔ mɛzhɔ dis. dis dεm de mכ su aw bכku כksijεn yu bכdi kin kכnsכm (`(Maximum Oxygen Consumption)` כ `(VO2 max)`) we yu de εksεsayz. Bɔku tɛst dɛn de we dɛn kin yuz fɔ du dis:
- Fɔ rayd bayk we nɔ de muv wit difrɛn spid: Na tɛst we dɛn kin du bay we dɛn de mek di spid go ɔp smɔl smɔl.
- Fɔ waka ɔ rɔn pan tredmil: Dɛn kin du dis bay we yu chenj di spid ɛn di we aw yu de go dɔŋ.
- Fɔ rɔn wan distans we yu dɔn sɛt insay wan tɛm we yu dɔn sɛt: Fɔ ɛgzampul, fɔ mɛzhɔ di maksimal distans we yu go ebul fɔ rɔn insay 12 minit.
- Fɔ du shatɔl rɔn: Dis min se yu fɔ si ɔmɔs tɛm yu kin rɔn bitwin tu say dɛn we de lɛk 20 mita (66 fit) apat wit wan spid we yu dɔn sɛt. Di bɛnifit fɔ dis na dat i nɔ nid ɛni spɛshal ikwipmɛnt. Wan kɔch kin yuz dis we fɔ tɛst di pikin dɛn we de bia we dɛn de na skul spɔt tim.
Aw di rizɔlt dɛn we dɛn kin gɛt we dɛn kin du tɛst fɔ mek dɛn ebul fɔ bia wit di at ɛn di blɔd kin tan lɛk?
Dis kin difrɛn frɔm wan pɔsin to ɔda pɔsin.
- di maksimכm כksijεn we di yכng pכsin we de wok de it kin bi bitwin 35 εn 50 mililita כksijεn pan wan kilogram in bכdi wet fכ wan minit.
- Fɔ atlet we de bia, dis nɔmba kin bi bitwin 70 ɛn 85 mililita ɔksijɛn fɔ wan kilogram fɔ wan minit. Imajin aw dat de mek difrɛns!
- Sɔmbɔdi we dɔn gɛt strokdis valyu kin lכs 8 to 23 mililita כksijεn pan wan kilogram pan minit. כltu, ivin fכ dεm, dis valyu kin impruv bay 10% to 15% bay we dεn du mכdarεt aerobik εksεsayz. Dat na rili gud nyus, nɔto so?
Aw wi kin divɛlɔp dis kayn we aw wi kin ebul fɔ bia wit di at ɛn di blɔd?
Di bɛst pat na dat dis na sɔntin we ɛnibɔdi kin impɔtant. Ɔl wetin yu fɔ du na fɔ du tin dɛn we go mek di ɔksijɛn we yu de blo go ɔp ɛn mek yu at bit mɔ ɛn mɔ.
- Start smɔl: Yu kin bigin wit ɛksesaiz lɛk dis fɔ lɛk 10 ɔ 15 minit ɛvride.
- Inkris smɔl smɔl: Dɔn yu kin chalenj yu bɔdi smɔl smɔl bay we yu ad sɔm minit ɛvride (di advays na fɔ mek big pipul dɛn ɛksesaiz fɔ at le 150 minit insay di wik).
- Inkris Intɛnsity: Apat frɔm we yu de mek di tɛm we yu de ɛksesaiz bɔku, yu kin mek di distans we yu de waka go ɔp, ɔ yu kin inklin pan tredmil fɔ mek i nɔ izi fɔ yu. Ɔl dɛn tin ya go fos yu bɔdi fɔ wok tranga wan, ɛn dis go mek yu ebul fɔ bia.
Wan stɔdi we dɛn bin du pan ɛlimɛntri skul pikin dɛn bin sho se we dɛn mek dɛn klas we dɛn de tich bɔt dɛn bɔdi frɔm tu dez insay di wik to 4 dez insay di wik, dat kin mek dɛn ebul fɔ bia wit dɛn at ɛn blɔd.
Sprint Intaval Trenin (SIT) .
Dis na wan we bak we rili wok. Bɔku stɔdi dɛn dɔn sho se pipul dɛn we bin du Sprint Intaval Trenin (SIT) fɔ tu to et wiks bin ɛp dɛn fɔ bia wit dɛn at ɛn blɔd bay 4% to 13.5%.
Na dis na aw fɔ du am:
- Na lɛk tri dez so insay di wik.
- Dɛn kin rɔn fast as dɛn kin (push dɛn hadest) fɔ 10 to 30 sɛkɔn wan tɛm.
- Dɔn tek tu to fayv minit rɛst (rikɔva) ɛn du am bak di sem we.
- Du lɛk 3 to 7 rawnd lɛk dis.
Ha-Intɛnsity Intɛval Trenin (HIIT) .
Dis na wan we bak we pipul dɛn lɛk fɔ du. ``High-Intensity Interval Training`` (HIIT) na lכw-intensiti εksεsayz we dεn de fala sכt tεm fכ hεy-intensiti εksεsayz. I tan lɛk se yu de rɔn fast, dɔn yu de sprint fast bak.
Wan stכdi sho se hεy-intensiti intaval trenin (HIIT) impruv pipul dεn kכdivaskyul εndurance bay wan astonishing 38% to 79%!
Wetin na dɛn ɛgzampul ya we kin mek pɔsin ebul fɔ bia wit di at ɛn di blɔd?
Ɛni ɛksɛsayz we de mek yu brith ɛn at rit go ɛp fɔ du dis. Na sɔm ɛgzampul dɛn ya:
- De swin
- Fɔ rayd baysikul
- Dans we dɛn de dans
- De jɔg
- De waka
- Rop we de jomp
- Klaym stej dɛn
Fɔ dɔn, mɛsej we yu kin kɛr go na os:
I nɔ mata yu ej, yu kin ebul fɔ mek yu at ɛn blɔd fayn fayn wan. I nɔ de ɛva tu let. Yu kin aks yu dɔktɔ bɔt dis ɛn aks fɔ ɛp fɔ mek yu ebul fɔ du ɛksɛsayz plan we go fayn fɔ yu.
Mɛmba se, stat smɔl, inkrisayz smɔl smɔl, ɛn kɔntinyu fɔ go bifo ɛn nɔ giv ɔp. Dɔn yu go si di tin dɛn we go apin fɔ yusɛf. Yu go fil fayn ɛn yu go ebul fɔ du yu wok dɛn we yu de du ɛvride izi wan. So, lɛ wi bigin tink bɔt dis tide ɛn mek yu at ɛn lɔng fit smɔl, nɔto so?
` Kadyovaskular endurance, aerobic fitnes, eksasaiz, hat hεlth, lכng hεlth, כksijεn, hεlty liv
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