Yu dɔn ɛva fil diziz afta yu dɔn rɔn go ɔp wan stej, rɔn afta bɔs, ɔ ple wit smɔl pikin? Yu kin si se i nɔ izi fɔ blo, yu chɛst kin de paund... Dis kin tan lɛk nɔmal to bɔku pipul dɛn. Bɔt i kin rili bi sayn fɔ sɔntin we rili impɔtant na wi bɔdi: wi at ɛn wi lɔng dɛn wɛlbɔdi.
Fɔ tɔk am simpul wan, wetin na di we aw pɔsin kin bia wit di at ɛn di blɔd?
Sɔm pipul dɛn kin kɔl dis bak `(Aerobic Fitness)`. Fɔ tɔk am simpul wan, i de mɛzhɔ aw yu at ɛn lɔng dɛn go ebul fɔ gi yu bɔdi di ɔksijɛn we i nid we yu de ɛksesaiz wit smɔl smɔl pawa.
Imajin se yu de waka, rɔn, ɔ ple spɔt kwik kwik wan. Da tɛm de, yu mɔsul dɛn nid mɔ ɛnaji, we min se mɔ ɔksijɛn, pas aw dɛn kin du. if yu `Cardiovascular Endurance` de na gud lεvεl, yu at εn lכng dεm kin sheb dis εkstra כksijεn כlsay na yu bכdi witout nכ prכblεm.
Di rizulyt na dat yu kin ɛksesaiz fɔ lɔng tɛm ɛn nɔ taya . Yu go fil lɛk se yu nɔ taya ɛn yu nɔ go gɛt bɛtɛ briz.
Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i de bia wit di at ɛn di blɔd?
Di bɛnifit dɛn we pɔsin kin gɛt we i kɔntinyu fɔ du dis na gud lɛvul, nɔ bɔku. I tan lεk se ‘dεlivεri sεvis’ we de kכri εnεji to di trilyכn sεl dεm na wi bכdi de wok pafεkt wan. Lɛ wi luk sɔm pan dɛn bɛnifit dɛn ya.
| Bɛnifit | Aw i de ɛp wi bɔdi |
|---|---|
| Fɔ mek di at ɛn di lɔng dɛn strɔng | Bikɔs dɛn tu ɔgan ya gɛt fɔ wok tranga wan we dɛn de du ɛksɛsayz, as tɛm de go, dɛn kin strɔng mɔ ɛn mɔ. |
| Kɔlɔstrel ɛn blɔd prɛshɔn we gɛt wɛlbɔdi | I de ɛp fɔ ridyus di bad kɔlɔstrel lɛvɛl, fɔ mek di gud kɔlɔstrel lɛvɛl go ɔp, ɛn fɔ kɔntrol di blɔd prɛshɔn. |
| Rid risk fɔ gɛt sik | I kin ridyus di risk fɔ gɛt bɔku sik dɛn we nɔ kin pas lɛk at sik, ay blɔd prɛshɔn, ɛn dayabitis. |
| Fɔ mek i izi fɔ wok ɛvride | Yu kin du ɛvride wok lɛk fɔ kɛr lod klos ɔ fɔ klaym stej we yu nɔ taya ɔ fɔdɔm. |
| Mental wɛlbɔdi biznɛs | I de mek yu bren wok fayn ɛn i de mek bak di ɔmon dɛn we de ɛp fɔ ridyus strɛs ɛn mek yu fil gladi. |
| Inkris layfspan | Risach dɔn sho se pipul dɛn we gɛt wɛlbɔdi kin liv lɔng. |
Okay, naw aw wi go impruv dis?
Dis na di pat we impɔtant pas ɔl. I nɔ at so fɔ mek dis fitnɛs bɛtɛ. Di impɔtant tin na fɔ bigin smɔl ɛn kɔntinyu fɔ go bifo.
Yu kin bigin fɔ du ɛksɛsayz wit smɔl lɛk 10-15 minit insay di de. Dɔn smɔl smɔl, yu fɔ ad sɔm minit dɛn fɔ di tɛm ɛvri wik. (Bɔku tɛm, i kin fayn fɔ mek big pipul dɛn du ɛksɛsayz fɔ at le 150 minit insay di wik.)
Apat frɔm we yu de inkrisayz di tɛm, yu kin inkrisayz di intensiti, ɔ ‘intensity’, fɔ yu ɛksesaiz. Fɔ ɛgzampul, mek di distans we yu de waka go ɔp ɔ if yu de na tredmil, mek di say we yu de waka go ɔp. כl dis tin dεm de gi yu at εn lכng sכm ‘chalenj’. Dɛn kin strɔng mɔ we dɛn chalenj dɛn.
Bɔku spɛshal we dɛn fɔ du ɛksɛsayz
Dis na tu we dɛn fɔ du ɛksɛsayz we pipul dɛn lɛk ɛn we kin wok fayn dis tɛm ya.
- Sprint Intaval Trenin (SIT): .Dis min se yu fɔ du sɔntin kwik kwik wan, lɛk fɔ rɔn ɔ bayk, fɔ rili shɔt tɛm, lɛk 10-30 sɛkɔn. Dɔn yu tek gud 2-5 minit fɔ rɛst, dɔn yu du am bak. Risach dɔn sho se if yu du dis 3-7 tɛm, i kin mek yu fitnɛs bitwin 4% ɛn 13.5% insay sɔm wiks.
- High-Intensity Interval Training (HIIT): Dis na di sem tin lɛk SIT, bɔt i involv fɔ chenj di tɛm dɛn we dɛn kin du ɛksɛsayz we gɛt ay intensiti wit di tɛm dɛn we dɛn kin du ɛksɛsayz we nɔ gɛt bɛtɛ pawa. Fɔ ɛgzampul, yu kin rɔn di fast we yu de rɔn fɔ wan minit, dɔn yu kin waka fɔ tu minit. Yu kin rɔn fɔ wan minit, dɔn yu kin waka fɔ tu minit. dis mεtכd dεn sho se i de inkrεs di fitnεs bay as mכch as 38% to 79%.
Wetin na sɔm simpul ɛgzampul dɛn we go mek dis fitnɛs bɛtɛ?
If yu si am se i at fɔ du tin lɛk ``(HIIT)``, nɔ prɔblɛm. Bɔku ɛgzampul dɛn de we rili simpul, bɔt we go wok fayn, we wi kin du na wi layf ɛvride. Dɛn ɛgzampul ya go mek yu brith ɛn yu at rit smɔl.
| Ɛksasayz | Speshal pɔynt dɛn |
|---|---|
| De waka | Di bɛst ɛn izi we fɔ bigin na fɔ waka kwik kwik wan. |
| Jog/Rɔn fɔ rɔn | I de gi mɔ rizulyt pas fɔ waka. Yu kin bigin wit fɔ rɔn. |
| De baysikul | Wan fayn ɛgzampul we nɔ de put tumɔs prɛshɔn pan di jɔyn dɛn. |
| De swin | Wan rili gud eksasaiz fɔ di wan ol bɔdi. |
| Dans we dɛn de dans | Fɔ dans to siŋ na fayn ɛgzampul bak fɔ di at. |
| Klaym stej dɛn | Mek am yu abit fɔ yuz di stej instead fɔ yuz di ɛlivat. |
Ilɛksɛf yu ol, yu kin ebul fɔ bia wit yu at ɛn blɔd. Di impɔtant tin na fɔ du am sef wan ɛn di we we go fayn fɔ yu bɔdi.
I rili impɔtant: Bifo yu bigin fɔ du nyu ɛksɛsayz program, mɔ if yu gɛt wan sik we yu dɔn gɛt trade lɛk at sik, dayabitis, ɔ ay blɔd prɛshɔn, mek shɔ se yu go to yu dɔktɔ. I kin gayd yu fɔ no us ɛksesaiz dɛn we bɛtɛ fɔ yu wɛlbɔdi ɛn aw lɔng yu fɔ du dɛn.
Mɛsej we dɛn kin kɛr go na os
- Cardiovascular Endurance na di ebul we yu at ɛn lɔng dɛn ebul fɔ gi ɔksijɛn to di bɔdi we yu de du ɛksɛsayz.
- If yu kip dis fayn fayn wan, dat kin ɛp fɔ mek yu gɛt wɛlbɔdi, blɔd prɛshɔn, ɛn kɔlɔstrel, ɛn i kin ɛp fɔ mek yu nɔ gɛt sik.
- Dis fitnɛs kin go ɔp tru simpul ɛgzampul dɛn lɛk fɔ waka, rɔn, swim, ɛn bayk.
- Start wit 10-15 minit insay di de ɛn smɔl smɔl yu fɔ mek di tɛm ɛn di kayn we aw yu de du ɛksɛsayz.
- I rili impɔtant fɔ go to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz program, mɔ if yu gɛt ɔda mɛrɛsin.
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