Di wɔndaful bɛnifit dɛn we aerobic ɛksesaiz kin gi fɔ di bɔdi!

If yu na pɔsin we lɛk fɔ gɛt wɛlbɔdi ɛn fit, sɔntɛm yu sabi di wɔd dɛn ‘aerobic exercise’. Sɔntɛm yu dɔn ɔlrɛdi de du dis ɛgzampul, ɔ sɔntɛm yu de tink fɔ bigin. Wetin rili na dis aerobic ɛksɛsayz? Wetin mek dɛn tin ya gud fɔ wi bɔdi? Lɛ wi tɔk bɔt ɔl dis ditayli ɛn jɔs tide.

Wetin rili na aerobic exercise?

Fɔ tɔk am simpul wan, aerobic exercise na ɛni fyzikal aktiviti we yu de yuz yu big mɔsul grup dɛn, we yu de du ɔltɛm, ɛn wit wan patikyula spid. We yu du dis ɛgzampul, yu brith ɛn yu at rit kin go ɔp smɔl. Di wɔd ‘aerobic’ min ‘wit ɔksijɛn.’ Dis min se we yu de du dis ɛgzampul, yu de yuz ɔksijɛn fɔ mek di ɛnaji we yu mɔsul dɛn nid fɔ wok. In ɔda wɔd dɛn, di we aw yu de blo de kɔntrol di ɔksijɛn we dɛn nid.

Wetin na di difrɛns bitwin aerobic ɛn anaerobic ɛksɛsayz?

Dɛn tu tin ya gɛt fɔ du wit aw wi bɔdi de mek ɛnaji.

• aerobic exercise: Dis involv fכ prodyuz enεji ‘wit כksijεn’. We yu de du ɛksɛsayz fɔ lɔng tɛm ɛn we de mek yu at bit mɔ ɛn mɔ, yu sɛl dɛn de yuz ɔksijɛn fɔ mek yu gɛt ɛnaji. Wan ɛgzampul na fɔ waka kwik kwik wan.
• Anaerobic exercise: Dis min se ‘we nɔ gɛt ɔksijɛn’. insay εksεsayz usay yu de tray fכ sכm tεm (e.g., fכ es wet, sprint), yu sεl dεm de prodyuz enεji we nכ gεt כksijεn. Bɔku tɛm, dɛn tin ya na ɛksesaiz dɛn we gɛt bɔku trɛnk.

Wetin na ɛgzampul dɛn bɔt aerobic ɛksesaiz?

Bɔku kayn ɛksesaiz dɛn de we yu kin du fɔ mek yu gɛt aerobic. Lɛ wi tek tɛm luk sɔm pan di wan dɛn we bɔku pipul dɛn kin gɛt:

• We yu de waka ɔ we yu de jok
• De baysikul
• Yuz di ikwipmɛnt fɔ mek yu gɛt kardio
• De swin

We yu de waka ɔ we yu de jok

Fɔ waka na di simpul ɛn izi aerobic ɛksɛsayz we yu kin du. Yu kin chenj di intensiti fɔ dis ɛgzampul akɔdin to yu fitnɛs lɛvɛl. Fɔ ɛgzampul, if yu jɔs bigin fɔ waka, yu kin waka kwik kwik wan, ɛn we yu dɔn yus to am, yu kin ebul fɔ waka kwik kwik wan. Fɔ jok fast pas fɔ waka, bɔt i slo pas fɔ rɔn. Bɔt we yu de jok , dat kin mek yu jɔyn dɛn prɛshɔ smɔl pas fɔ waka. So if yu gɛt ɛni kayn disabiliti, fɔ jok nɔto fayn tin. I nɔ nid ɛni spɛshal ikwipmɛnt pas wan gud sus. Yu kin waka na do ɔ insay os (na shopin mal, na trak we de insay os, ɔ na tredmil). So dɛn kin du am izi wan ɔlsay na di ia. If yu jɔs bigin fɔ du ɛksɛsayz program, fɔ waka na fayn tin fɔ du.

De baysikul

Sayklis na fayn aerobic ɛksesaiz bak. Yu kin du am pan bayk we yu kin yuz ɔltɛm ɔ pan bayk we nɔ de muv na di jim. Yu kin chenj di intensiti fɔ yu wokɔt bay we yu de inkrisayz di sɛtin na di steshɔn bayk, ɔ bay we yu rayd yu bayk na rod we gɛt il ɔ stip. Sayklis na fayn tin if yu gɛt joyn prɔblɛm lɛk at at sik. I nɔ de put bɔku mɛkanikal strɛs pan yu bak, hip, ni, ɛn ankles lɛk aw yu de waka, ɛn i de mek yu at wok fayn. Bɔt if yu de rayd baysikul na do, sɔntɛnde di wɛda kin ambɔg yu fɔ wok.

Ikwipmɛnt fɔ Kardio

Kardio ikwipmɛnt na wan kayn mashin we de mek yu at rit mɔ ɛn mɔ as yu de kɔntinyu fɔ du di sem kayn muvmɛnt. Sɔm ɛgzampul dɛn na:

• Mashin fɔ row
• Di wan dɛn we de klaym stej
• Mashin we gɛt ɛliptik
• Tredmil we dɛn kɔl

Yu kin fɛn dɛn mashin dɛn ya na yu lokal jim, ɔ yu kin bay wan fɔ yu os. Bɔt dɛn rili big ɛn dɛn kin tek bɔku ples na os. Bikɔs bɔku difrɛn kayn kadio mashin dɛn de, i fayn fɔ tray dɛn fɔs na jim ɔ fitnɛs sɛnta. Da we de, yu go no us mashin yu lɛk pas ɔl ɛn us wan we de put di smɔl strɛs pan di say dɛn we yu bɔdi wik. Yu dɔktɔ kin tɛl yu bak di kayn mashin we yu go yuz fɔ mek yu at pwɛl.

De swin

Swim na ɛksesaiz we nɔ kin rili ambɔg pɔsin. Yu de yuz yu an ɛn yu fut fɔ push yusɛf tru di wata. Fɔ swim na wata we opin kin tranga pas fɔ swim na pul. If yu gɛt pen na yu jɔyn, wata aerobics ɛn wata waka na fayn opshɔn. Di we aw di wata kin rɔn kin mek di prɛshɔn we de na yu jɔyn dɛn nɔ bɔku. If yu de swim ɔ tek pat pan wata wok, i impɔtant fɔ mek shɔ se yu de du dɛn tin ya na ples usay layf gad de fɔ ɛp if ɛnitin apin.

Us bɛnifit wi kin gɛt we wi de du ɛksɛsayz we wi de du aerobik?

Na di bɛnifit dɛn we yu kin gɛt we yu de du aerobic ɛksɛsayz:

• I de bil bon dɛn we strɔng pas am.
• Yu mɔsul dɛn go gɛt trɛnk, yu ebul fɔ bia, ɛn yu go ebul fɔ chenj chenj.
• Yu bɔdi de balans fayn.
• Yu maynd de wok mɔ ɛn mɔ. Imajin, yu ed de fil klia.
• I de ɛp fɔ kɔntrol yu wet ɛn/ɔ fɔ lɔs yu wet.

Nɔto dat nɔmɔ, bɔt aerobic ɛksɛsayz de du dɛn tin ya bak:

• I de ridyus yu risk fɔ gɛt sik lɛk at sik, ay blɔd prɛshɔn, strok, ɔ dayabitis.
• I de mek yu lɔng dɛn wok fayn.
• I de mek blɔd prɛshɔn go dɔŋ.
• I de mek di HDL ɔ ‘gud’ kɔlɔstrel lɛvɛl go ɔp.
• I kin ɛp fɔ kɔntrol di shuga we yu gɛt na yu blɔd fayn fayn wan.

Aerobic exercise na big invɛstmɛnt fɔ gɛt wɛlbɔdi at, klia maynd, ɛn strɔng bɔdi!

Wetin na di bad tin dɛn we kin apin we pɔsin de du ɛksɛsayz we yu de yuz aerobic?

Jɔs lɛk ɛni ɔda tin we pɔsin kin du, sɔm injury kin apin we pɔsin de du aerobic ɛksesaiz. Fɔ ɛgzampul:

• Sprain ɛn strayn
• Bɔn frakt – bɔt dis kin apin smɔl smɔl, if sɔntin lɛk fɔdɔm apin.
• Pen na di jɔyn dɛn
• Mɔsul dɛn we kin kramp
• Pen ɔ sɔri – mɔ we yu jɔs bigin fɔ du am.

Aw fɔ du aerobic ɛksɛsayz sef wan?

Bifo yu bigin fɔ du nyu ɛksɛsayz program , yu fɔ rili tɔk to yu dɔktɔ. Aks am if yu gɛt ɛnitin fɔ stɔp yu ɛn us kayn ɛksesaiz we fayn fɔ yu. If yu gɛt dayabitis, ay blɔd prɛshɔn, at sik, at at, yu pulmonari kɔndishɔn, ɔ ɔda wɛlbɔdi prɔblɛm, yu go nid fɔ fala ɛkstra tin dɛn we go mek yu nɔ gɛt prɔblɛm we yu de du ɛksɛsayz. Pan ɔl we di kayn ɛksesaiz we yu go pik na yu yon disayd, tink bɔt dɛn advays ya fɔ mek yu nɔ gɛt bɔku injury ɔ prɔblɛm dɛn ɛn fɔ mek yu ɛnjɔy fɔ du ɛksɛsayz:

Na dis na aw fɔ mek yu nɔ gɛt aerobic ɛksɛsayz injuri:

• Tɔk to yu dɔktɔ bifo yu bigin fɔ du bɔku bɔku tin dɛn ɔltɛm.
• Lan aw fɔ yuz ɛksɛsayz ikwipmɛnt sef wan.
• Yuz gud tɛknik, du di ɛgzampul dɛn lɛk aw dɛn tɛl yu fɔ du. I impɔtant fɔ du dɛn kɔrɛkt wan pas fɔ jɔs du dɛn na yu maynd.
• Wear klos ɛn fut we fit yu.
• Yu fɔ no di tin dɛn we de arawnd yu (e.g., motoka if yu de waka na strit, tin dɛn we de ambɔg yu na grɔn).
• Wom yusɛf ɛn strɛch bifo yu bigin fɔ du ɛksɛsayz.

If yu gɛt sɔm sayn dɛn lɛk we yu nɔ de blo fayn, yu chɛst de tayt, yu de fil pen na yu chɛst, yu sholda, ɔ yu jaw, yu de tɔn ed, yu de fɔdɔm, yu kɔnfyus, ɔ yu jɔyn pen we yu de du ɛksɛsayz, stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn kɔl yu dɔktɔ.

Wetin na dis "Tɔk Tɛst"?

If yu na nyu pɔsin fɔ du ɛksɛsayz fɔ aerobik, yu kin tray dis ‘Tɔk Tɛst’ fɔ si if i tu strɛs fɔ yu. We yu de du ɛksasaiz, tray fɔ tɔk to pɔsin ɔ kɔl wɔd dɛn klia wan. If i nɔ izi fɔ tɔk, yu kin de du ɛksasaiz pas aw yu ebul fɔ du ɛksasaiz. As tɛm de go, we yu trɛnk ɛn stamina dɔn bɛtɛ, yu kin tray dis tɛst bak. Di tin dɛn we kin apin kin chenj.

Aw ɔltɛm a fɔ du aerobic ɛksɛsayz?

I bɛtɛ fɔ mek yu du bɔdi wok fɔ lɛk 150 minit so insay di wik. Dat na lɛk 30 minit insay di de, fayv dez insay di wik. Dis na di minimum we dɛn kin se fɔ ridyus di risk fɔ gɛt at sik, dayabitis, ay blɔd prɛshɔn, ɛn ay kɔlɔstrel.

Fɔ du ɛksɛsayz fɔ 150 minit insay di wik kin tan lɛk se na big tin, bɔt na sɔm advays dɛn ya fɔ mek i izi fɔ yu:

• Mek tɛm fɔ du tin dɛn we yu de du fɔ yu bɔdi insay yu de.
• Pik tin dɛn we yu lɛk fɔ du. Dɔn yu nɔ go fil se yu dɔn bost.
• Ɛksesaiz insay shɔt bɔrst dɛn. Fɔ ɛgzampul, waka fɔ 10 minit tri tɛm insay di de.
• Ɛksesaiz wit yu padi ɔ fambul dɛn. I de mek pɔsin ɛnjɔy mɔ.

Yu kin du aerobic ɛksɛsayz ɛvride. Nɔ nid fɔ rɛst bitwin di sɛshɔn dɛn we de afta dɛnsɛf, pas nɔmɔ yu de tren tranga wan fɔ wan maratɔn ɔ if yu gɛt pen we de kɔntinyu fɔ de na yu jɔyn. If yu jɔyn pen na prɔblɛm fɔ yu, tɔk to yu dɔktɔ bɔt ɛksesaiz dɛn we nɔ de mek yu fil pen.

Aw a go du aerobic ɛksɛsayz fayn fayn wan?

Wan aerobic ɛksɛsayz sɛshɔn fɔ gɛt tri tin dɛn:

1. Wan tɛm fɔ wam-ap.

2. Di prɔgrɛs we di ɛgzampul de go bifo.

3. Wan tɛm we pɔsin kin kol.

Wom Up ɛn Kɔl Dɔwn

Ɛvri aerobic ɛksɛsayz fɔ gɛt tɛm fɔ wam ɛn kol. Statik strɛch nɔto fayn tin we yu de wam yu bɔdi. Bifo dat, yu fɔ mek yu ɛksesaiz spid ɛn strɔng smɔl smɔl. Dis go mek blɔd go na yu mɔsul dɛn ɛn i go mek yu mɔsul ɔ jɔyn nɔ wund. Wam-ap fɔ las bitwin 5 ɛn 10 minit. Dɛn fɔ du kol-dɔwn fɔ di sem tɛm, ɛn smɔl smɔl dɛn fɔ slo. I bɛtɛ fɔ du ɛksɛsayz fɔ strɛch afta aerobik ɛksɛsayz.

Di prɔgrɛs we aerobik ɛksɛsayz de go bifo

Di kayn we aw yu de du ɛksɛsayz, ɔ di wok we yu de du we yu de wok, fɔ difrɛn ɔl di tɛm we yu de du yu wok. Yu fɔ no dis prɔgrɛs bay di we aw yu de bia ɛn di trɛnk we yu gɛt. If yu jɔs de bigin, stat smɔl smɔl. If yu de tren fɔ rɔn maratɔn, smɔl smɔl yu kin mek di wok we yu de du mɔ we yu de wokɔt.

Tri we dɛn de fɔ go bifo pan aerobic ɛksɛsayz:

• Inkrisayz di spid.
• Inkrisayz di resistans. (e.g., fɔ inkrisayz di sɛtin pan bayk, fɔ klaym wan il)
• Inkris di durayshɔn/tɛm.

Wan ɔ wan pan dɛn we ya go mek yu ebul fɔ yuz aerobic fitnɛs. We yu de inkrisayz di intensiti, du am rili sloslo ɛn smɔl smɔl. Nɔ go ɔltin. Du am fɔ sɔm minit dɛn wan tɛm, di we we go chalenj yu.

A rili nid fɔ go na jim fɔ du aerobic ɛksɛsayz?

Nɔ, yu nɔ nid fɔ go na jim ɔ fitnɛs sɛnta fɔ du aerobic ɛksɛsayz. Yu kin du aerobic eksasaiz na os lɛk dis:

• De waka
• Dans we dɛn de dans
• Fɔ rayd baysikul
• Fɔ kɔt di lawn (wit push mower) .

Bɔt if yu lɛk fɔ yuz spɛshal kardio ikwipmɛnt lɛk ɛliptik ɔ tredmil, i bɛtɛ fɔ go na jim fɔ du aerobik ɛksɛsayz.

Mɛsej we dɛn kin kɛr go na os

So, aerobic exercise na sɔntin we de mek yu grap ɛn muv. I kin mek yu at rit ɔp ɛn yu kin swet. Sɔntɛnde, i nɔ kin izi fɔ du ɛksasaiz, bɔt i kin izi fɔ yu we yu de du tin dɛn we yu lɛk ɛn wit pipul dɛn we yu lɛk. Mɛmba se bifo yu bigin fɔ du nyu tin fɔ du wit yu bɔdi, mek shɔ se yu tɔk to yu dɔktɔ fɔ mek shɔ se i nɔ bad fɔ yu. If yu fil pen we yu de du ɛksɛsayz, stɔp fɔ du di wok ɛn go to dɔktɔ. Yu wɛlbɔdi de na yu an!

` Aerobic eksasaiz, fyzikal fitnes, hεlth, at hεlth, weit lכs, εksεsayz, hεlth liv