Sɔntɛnde, i nɔ kin izi fɔ yu fɔ blo afta yu dɔn klaym stej ɔ rɔn afta bɔs? Yu kin fil se yu nɔ gɛt bɛtɛ briz ivin afta yu dɔn waka fɔ shɔt tɛm? If na so i bi, dis stori go rili impɔtant to yu. Tide wi go tɔk bɔt wan kayn ɛksesaiz we go rili bɛnifit wi at, wi lɔng, ɛn di wan ol bɔdi. Dat na ɛksɛsayz we yu de yuz aerobik . Sɔntɛm yu dɔn yɛri dis nem. Lɛ wi jɔs si wetin i bi, aw fɔ du am, ɛn us bɛnifit wi kin gɛt frɔm am .
Fɔ tɔk am simpul wan, wetin na aerobic exercise?
Di wɔd aerobic min "wit ɔksijɛn." I simpul, nɔto so? We wi de du aerobic exercise, di big big mכsul dεm na wi bכdi (fכ egzampl, di wan dεm na wi leg εn an) de wok kכntinyu, insay di sem ritm. Tink bɔt am lɛk we yu de waka, rɔn, ɔ swim.
We wi du dis kayn ɛksesaiz, wi at kin bit mɔ ɛn mɔ, ɛn wi kin blo mɔ ɛn mɔ. Wetin kin apin na dat di ɔksijɛn we de go insay wi bɔdi kin bɔku. Dis ekstra ɔksijɛn na wetin wi mɔsul dɛn de yuz fɔ mek di ɛnaji we dɛn nid . Jɔs lɛk aw motoka injin nid ɛya (ɔksijɛn) wit petrol, na so wi bɔdi nid ɔksijɛn bak fɔ mek i gɛt ɛnaji. So aerobic exercise na fɔ mek wi bɔdi in ɔksijɛn-yuz sistɛm wok fayn fayn wan.
Wetin na di difrɛns bitwin Aerobic ɛn Anaerobic?
Yu go mɔs dɔn yɛri di wɔd ‘anaerobic’. Nɔ kɔnfyus di tu. Dis rili izi fɔ ɔndastand.
Anaerobic min "we nɔ gɛt ɔksijɛn." Dɛn ɛgzampul ya kin gɛt fɔ du wit fɔ tray tranga wan wantɛm wantɛm fɔ shɔt tɛm. Fɔ ɛgzampul, fɔ es wet ɔ fɔ sprint. Insay dɛn tɛm ya, wi mɔsul dɛn nɔ kin gɛt tɛm fɔ yuz ɔksijɛn fɔ bil ɛnaji. Bifo dat, dɛn de yuz di pawa we dɛn dɔn kip na di bɔdi.
Lɛ wi si klia wan di difrɛns bitwin dɛn tu tin ya.
| Di kwaliti we pɔsin gɛt | Aerobik ɛksesaiz | Anaerobik ɛksesaiz |
|---|---|---|
| Minin | "Wit ɔksijɛn" - de yuz ɔksijɛn fɔ mek ɛnaji. | "Anaerobic" - nɔ de dipen pan ɔksijɛn fɔ gɛt ɛnaji. |
| Nature of exercise | Bɔku tɛm, dɛn kin du am fɔ lɔng tɛm, insay di sem ritm. | I de yuz bɔku ɛnaji wan tɛm ɛn i de du am insay shɔt tɛm. |
| Ɛgzampul dɛn | Waka, jog, bayk, swim. | Weytliftin, sprint, ay jomp. |
Us aerobic ɛgzampul dɛn wi kin du?
Di bɛst tin bɔt dis na dat yu nɔ nid fɔ spɛn bɔku mɔni fɔ du dɛn ɛgzampul ya. Bɔku pan dɛn kin du am na wi layf ɛvride.
1. Fɔ waka ɔ fɔ jok
Dis na di aerobic eksasaiz we izi pas ɔl we ɛnibɔdi kin du. Yu kin bigin wit di spid we fit yu. Yu kin waka na strit na mɔnin, na pak, ɔ ivin insay shopin mal we ren de kam. Na wan gud sus nɔmɔ yu nid. Fɔ jok fast smɔl pas fɔ waka, bɔt i fast pas fɔ rɔn. Bɔt if yu gɛt prɔblɛm wit yu ni ɔ yu leg, fɔ waka bɛtɛ pas fɔ jok, bikɔs i nɔ de put bɔku prɛshɔn pan yu jɔyn dɛn.
2. Fɔ rayd baysikul
Dis na rili fayn ɛgzampul bak. Yu kin rayd baysikul we nɔ de muv na os, ɔ yu kin rayd bayk we yu kin rayd ɔltɛm na rod. We yu rayd na rod we gɛt il dɛn, dat kin mek di ɛksesaiz strɔng mɔ ɛn mɔ. Dis kin fayn mɔ fɔ pipul dɛm wae gɛt joyn sik lɛk at at sik. Bikɔs nɔto bɔku prɛshɔn de pan say dɛn lɛk ni, hip, ɛn anklɛ lɛk we pɔsin de waka.
3. Ikwipmɛnt fɔ Kardio
Dis na mashin dɛn we yu kin si na jim. Dɛn kin mek yu at bit mɔ ɛn mɔ bay we dɛn de du di sem muvmɛnt bɔku tɛm.
- Treadmill: Na mashin we de mek yu ebul fɔ waka/rɔn na wan ples.
- Elliptical: Na mashin we de fil lɛk se yu de waka na di ays ɛn nɔ de put bɔku prɛshɔn pan yu jɔyn dɛn.
- Rowing machine: Na ɛksesaiz we fiba fɔ row bot.
- Stɛp klaym: Na ɛksesaiz we fiba fɔ klaym stɛp na wan ples.
Bifo yu bay mashin lɛk dis na os, i go fayn fɔ go na jim ɛn tray dɛn. Dɔn yu kin pik di wan we go fayn fɔ yu ɛn we go mek yu fil fayn.
4. Fɔ swim
Swim na fayn ɛksesaiz fɔ di wan ol bɔdi ɛn i nɔ de du bɔku tin. Bikɔs wi kin flɔt insay wata, wi jɔyn dɛn nɔ kin fil di wet we wi bɔdi gɛt. So, i rili fayn fɔ di wan dɛn we gɛt pen na dɛn ni ɔ we gɛt prɔblɛm wit dɛn bak. Ɔltɛm swim na ples usay layf gad de, so yu fɔ mek shɔ se yu swim sef wan.
Wetin na di bɛnifit dɛn we aerobic ɛksesaiz kin gi wi bɔdi?
Di bɛnifit dɛn we dɛn ɛgzampul ya kin gi nɔ gɛt ɛnd. Na sɔm pan di impɔtant wan dɛn.
| Di sɛktɔ we de bɛnifit | Di bɛnifit we i go gɛt |
|---|---|
| At ɛn blɔd vesel dɛn | I de ridyus di risk fɔ gɛt at sik, ay blɔd prɛshɔn, ɛn strok. I de kɔntrol blɔd prɛshɔn. |
| Lɔng | I de mek di lכng wok εn di kapasiti bכku, we de mek i izi fכ brith. |
| Dayabitis ɛn kɔlɔstrel | I de ɛp fɔ kɔntrol di blɔd shuga lɛvɛl ɛn i de mek di HDL (gud kɔlɔstrel) lɛvɛl go ɔp. |
| Bɔn ɛn mɔsul dɛn | I de mek di bon dɛn strɔng. I de mek di mɔsul dɛn gɛt mɔ trɛnk, i de bia, ɛn i de mek i ebul fɔ chenj. |
| We yu de kɔntrol yu wet | I kin ɛp bad bad wan fɔ kɔntrol di bɔdi wet ɛn fɔ lɛf fɔ it bɔku bɔku it. |
| Mental wɛlbɔdi biznɛs | I de mek yu bren wok fayn, i de mek yu mɛmba fayn, i de mek yu nɔ strɛs ɛn wɔri, ɛn i de ɛp yu fɔ fil gladi. |
Aw fɔ protɛkt yusɛf we yu de du ɛksɛsayz?
Ilɛk aw ɛksesaiz fayn, i kin denja if dɛn nɔ du am di rayt we. So una fɔ no bɔt dɛn tin ya.
Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ du nyu ɛksɛsayz program. Ɛspɛshali if yu gɛt ɛni sik lɛk dayabitis, ay blɔd prɛshɔn, at sik, ɔ at at sik, aks yu dɔktɔ wetin gud fɔ yu, wetin bad fɔ yu, ɛn aw lɔng yu fɔ du am.
Du dɛn tin ya fɔ mek yu nɔ wund:
- Lan aw fɔ yuz di tin dɛn we yu de yuz fɔ du ɛksɛsayz fayn fayn wan. If yu yuz am di rɔŋ we, dat kin mek yu wund.
- Mek yu kɔntinyu fɔ tinap di rayt we. Kip yu bak stret, ɛn ɛksesaiz di we we go fayn fɔ yu bɔdi.
- Wear klos ɛn sus we fit yu.
- Yu fɔ no di tin dɛn we de arawnd yu. If yu de waka na strit, tek tɛm wit motoka dɛn.
- Mek shɔ se yu du wam-ap bifo ɛn kol-dɔwn afta yu wokɔt (wi go tɔk bɔt dis smɔl).
If yu gɛt dɛn sik ya we yu de du ɛksɛsayz, stɔp wantɛm wantɛm!
If yu fil ɛnitin lɛk dis we yu de du ɛksɛsayz, stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn go to yu dɔktɔ .
- I nɔ kin izi fɔ blo we nɔ kɔmɔn
- Chɛst tayt, pen, ɔ pen we de kɔmɔt na di chɛst to di sholda ɔ jaw
- Diziz we pɔsin kin gɛt
- Fɔ fil lɛk se na gnat
- Kɔnfyus
- Bɔku pen na di jɔyn dɛn
Ɔmɔs tɛm yu fɔ ɛksesaiz insay di wik?
Di wan dɛn we sabi bɔt wɛlbɔdi biznɛs kin se yu fɔ du at le 150 minit ɛksesaiz we gɛt mɔdaret aerobik insay di wik .
150 minit kin tan lɛk se na lɔng tɛm, bɔt i izi fɔ mek yu ebul fɔ kɔntrol am.
- Put 30 minit insay di de, 5 dez insay di wik .
- If i nɔ izi fɔ du 30 minit wan tɛm, du am fɔ 10 minit tri tɛm insay di de . Lɛk na mɔnin, aftanun, ɛn ivintɛm.
- Pik sɔntin we yu lɛk. Dɔn yu nɔ go fil se yu dɔn bost. Sɔntɛm yu lɛk fɔ dans, dat na gud aerobic ɛgzampul bak!
- Du am wit yu padi ɔ yu fambul. Da we de yu go gɛt mɔ ɛnkɔrejmɛnt.
Yu sabi di "Talk Test"?
Dis na simpul we fɔ no if di ɛksesaiz we yu de du tu strɛs fɔ yu bɔdi. We yu de du ɛksasaiz, si if yu ebul fɔ tɔk nɔmal wan. If yu ebul fɔ tɔk wan sɛntɛns we yu nɔ stɔp ɔ stɔp, yu de na di rayt lɛvul. If i at fɔ tɔk, dat min se di ɛksesaiz tu strɛs smɔl ɛn yu nid fɔ slo smɔl.
3 step fɔ du aerobic wokɔt kɔrɛkt wan
I rili impɔtant fɔ fala dɛn tri tin ya we yu de du ɛni aerobic ɛksɛsayz.
1. Wom-ap - fɔ wam di bɔdi:
Bifo yu bigin yu wokɔt, yu fɔ wam fɔ 5-10 minit. Dis min se yu fɔ bigin di ɛksesaiz we yu go du kwik kwik wan. Fɔ ɛgzampul, fɔ waka kwik kwik wan bifo yu rɔn. Dis kin mek di blɔd flɔ to di mɔsul dɛn ɛn i kin mek i nɔ gɛt bɔku bɔku injury.
2. Di prɔgrɛs we yu de du fɔ ɛksesaiz:
Afta di wam-ap, go bak to yu nɔmal paz ɛn intensiti ɛn bigin fɔ du ɛksɛsayz. If yu na pɔsin we de bigin, bigin smɔl smɔl. As yu de gɛt mɔ ɛkspiriɛns, yu kin ebul fɔ du mɔ ɛn mɔ smɔl smɔl. 3 we dɛn de fɔ du dis:
- Inkris di spid
- Inkris di resistans - e.g. we de mek di baysikul wet go ɔp.
- Inkris di tɛm we yu fɔ tek
3. Cool-down - Fɔ kol di bɔdi:
Bifo yu stɔp di ɛgzampul wantɛm wantɛm, kol fɔ di las 5-10 minit bay we yu de ridyus di spid smɔl smɔl. Fɔ ɛgzampul, if yu waka fast, waka sloslo ɛn stɔp. Dis na di bɛst tɛm fɔ du ɛksashɔn fɔ strɛch. Dis kin mek di mɔsul dɛn nɔ gɛt pen.
Fɔ dɔn, aerobic exercise na wan pan di bɛst invɛstmɛnt dɛn we yu kin mek na yu layf. Yu nɔ nid fɔ go na di jim. Yu kin bigin na os, wit tin dɛn lɛk fɔ kɔt di lawn, fɔ swip di os, ɔ fɔ dans. Di tin we impɔtant pas ɔl na fɔ du am wit gladi at ɛn rɛdi fɔ du am.
Mɛsej we dɛn kin kɛr go na os
- Aerobic exercise kin rili bɛnifit yu at, yu lɔng, ɛn ɔl yu wɛlbɔdi.
- Yu kin bigin wit simpul tin dɛn lɛk fɔ waka, fɔ swim, ɔ fɔ rayd baysikul.
- Aim fɔ at le 150 minit insay di wik. If yu nɔ ebul fɔ du am ɔl wan tɛm, brok am to 10-15 minit chunks ɔlsay na di de.
- Ɔltɛm, go to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz program, mɔ if yu gɛt ɔda mɛrɛsin.
- Nɔ fɔgɛt fɔ wam yusɛf bifo yu du ɛksɛsayz ɛn kol afta yu dɔn du am.
- If yu gɛt sɔm sayn dɛn lɛk we yu de fil pen na yu chɛst, yu nɔ de blo bad bad wan, ɔ yu de tɔn diziz we yu de du ɛksɛsayz, stɔp wantɛm wantɛm ɛn go to dɔktɔ.
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