Yu tink se di las blɔd tɛst we yu bin gɛt sho se yu kɔlɔstrel bɔku smɔl? Ɔ di dɔktɔ bin se yu triglisɛrɛyd dɛn bɔku? Bɔku pan wi kin wɔri ɛn fred smɔl tɛm dɛn lɛk dis. Bɔt rili natin nɔ de fɔ fred. Di bɛst, izi, ɛn bɛnifit we fɔ kɔntrol dɛn tin ya na fɔ ɛksesaiz. So tide, lɛ wi tɔk bɔt aw fɔ bigin dis prɔses ɛn aw fɔ mek i kɔntinyu fɔ du am.
Wi go rɛdi fɔs? (Gɛt Rɛdi)
Bifo yu bigin ɛni gud wok, yu nid fɔ pripia smɔl. Fɔ ɛksesaiz na di sem tin. Bifo yu jomp insay ɛn rɔn, tink bɔt dɛn tin ya.
| Di tin dɛn we yu fɔ du fɔ pripia | Wetin fɔ du? |
|---|---|
| Fɔ aks fɔ advays frɔm dɔktɔ | Dis na di tin we impɔtant pas ɔl. Bifo yu bigin fɔ du nyu ɛksɛsayz program, mek shɔ se yu tɔk to yu dɔktɔ. Ɛspɛshali if yu gɛt at sik ɔr yu famili gɛt at sik, nɔr skip dis. Yu dɔktɔ go tɛl yu us ɛgzampul dɛn we fayn fɔ yu. |
| Fɔ pripia di tin dɛn we yu nid | Yu nɔ nid bɔku ikwipmɛnt. Gɛt wan kɔmfyut sus we gud fɔ kardio ɛksesaiz lɛk fɔ waka ɔ rɔn. Tink bɔt dis as invɛstismɛnt. Dɔn bak, pik klos dɛn we fayn fɔ yu bɔdi. If yu want, yu kin go na jim, ɔ yu kin bay sɔntin lɛk layt an wet ɔ rɛsistɛns band fɔ yu os. |
| Fɔ pik di ɛgzampul we go fayn fɔ yu | Yu no wan du di sem tin we yu padi de du bikos dem de tek Zumba klas. Sɔntɛm yu nɔ go intres pan am so. If yu du dat, yu go bost am insay tu-tri dez. So, pik sɔntin we yu rili lɛk ɛn we yu go fil fayn wit. Start wit sɔntin we simpul ɛn fayn, lɛk fɔ waka kwik kwik wan, fɔ swim, ɔ fɔ rayd baysikul. |
Okay, mek wi get fo wok! (Gɛt Sɛt)
We yu dɔn rɛdi, yu nid fɔ gɛt plan fɔ mek yu kɔntinyu fɔ du am, if nɔto dat, di zil we yu bin gɛt fɔs go dɔn.
Ad wan padi
I kin fayn fɔ ɛksesaiz wit yu padi pas fɔ ɛksesaiz yu wan. Dɔn bak, pan de dɛn we yu kin fil se "A tu les fɔ go tide," yu padi go mek yu want fɔ go. I kin izi we una ɔl tu ɛp unasɛf.
Fɛn sɔlv fɔ di wɛda bak
Na wi kɔntri, wi gɛt san ɛn ren. If yu na pɔsin we de go waka na do ɛvride, wetin yu kin du pan ren de? Mek plan fɔ dat bifo tɛm.
- Lan sɔm ɛgzampul dɛn we yu kin du na os frɔm Yutub ɔ fitnɛs ap.
- Ɔ yu kin waka kwik kwik wan insay wan big shopin mal. Ren ɔ shayn, i nɔ impɔtant.
Tek advantej pan teknɔlɔji
Yu smart fon kin rili ɛp yu fɔ du dis wok. Bɔku fitnɛs ap dɛn de naw. Bɔku pan dɛn ivin fri. Dɛn ap dɛn ya kin trak aw fa yu dɔn waka, ɔmɔs kalori yu dɔn bɔn, ɛn aw yu at de bit. Dat go bi big tin we go mek yu want fɔ du sɔntin.
Mek tɛm fɔ ɛksesaiz.
Bifo yu tink se, "A nid fɔ ɛksesaiz dis wik," mak am na yu kalenda. Fɔ ɛgzampul, plan bifo tɛm se, "A go go waka kwik kwik wan Mɔnde, Wɛnsde, ɛn Frayde frɔm 6:00 PM to 6:30 PM." Da we de, yu nɔ go rili skip am.
Naw lɛ wi bigin! (Go!)
Naw yu gɛt gud plan. Naw na tɛm fɔ bigin. Mɛmba dis bak.
Start smɔl.
Wan mistek we bɔku pipul dɛn kin mek na fɔ wok tranga wan frɔm di fɔs de. We dat apin, di bɔdi kin fil taya pasmak, di mɔsul dɛn kin at, ɛn leta, afta tu ɔ tri dez, yu kin jɔs taya fɔ du ɛksɛsayz.
Mɛmba se ɛni big big waka kin bigin wit wan step. So stat smɔl.
Start bay we yu de waka fɔ 10 minit ɛvride. Wae yu fil fayn, inkrisayz di tɛm bay 2-3 minit wan tɛm insay di wik. Yu kin inkrisayz am smɔl smɔl te i rich 30-40 minit.
Sɛt wan gol.
Sɛt smɔl gol we go ɛp yu fɔ kɔntinyu fɔ gɛt maynd. Fɔ ɛgzampul, sɛt yusɛf smɔl chalenj lɛk "A go tek pat pan 5km Fɔn Rɔn insay tri mɔnt" ɔ "A go waka na mawnten na Nuwara Eliya." Yu go gɛt maynd fɔ du ɛksasaiz we yu nɔ ivin no bikɔs yu want fɔ rich da gol de.
Wok wit bɔdi pen
We yu fɔs bigin fɔ du ɛksɛsayz, mɔ fɔ tren yu trɛnk, i nɔmal fɔ fil smɔl sɔri na yu mɔsul dɛn afta sɔm dez. Nɔ fred dis. Nɔ mek di pen stɔp yu fɔ du ɛksɛsayz. Yu kin ɛksesaiz bak ɛvri ɔda de. Dis go gi yu mɔsul dɛm brek ɛn yu nɔ go lɔs ɛni wan pan di prɔgrɛs we yu dɔn mek.
Tray difrɛn tin dɛn bifo yu du di sem tin.
We yu de du di sem ɛgzampul ɛvride, yu bɔdi kin yus to am. Dɔn di tin dɛn we yu kin gɛt kin go dɔŋ. So chenj yu rutin smɔl.
- If yu na pɔsin we de waka, chenj yu spid ɛvri sɔm dez. Go slo smɔl, dɔn go fast, dɔn go slo bak.
- If yu de wach wan wokɔt DVD, tray wan nyu wan we at smɔl.
Ad Strɔng Trenin (weit liftin ɛgzampul dɛn) .
di bεst we fכ lכs kכlestכl εn triglisεrayd na fכ du aerobic εksεsayz (εksεsayz we de mek yu at rεt) lεk fכ waka, rכn, εn swim. Bɔt, fɔ tren trɛnk (ɛksɛsayz we de yuz wet) kin ple big pat bak.
Pan ɔl we fɔ tren yu trɛnk nɔ de mek yu kɔlɔstrel go dɔŋ dairekt wan, i de mek yu mɔsul dɛn strɔng. Dis go mek yu nɔ gɛt bɔku injury ɛn i go mek yu ebul fɔ du aerobic ɛksɛsayz fɔ lɔng tɛm ɛn tranga wan. Apat frɔm dat, we yu bil mɔsul, yu bɔdi de bɔn mɔ ɛnaji (kalori) ivin we yu jɔs tinap. Dis na fayn we fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi. We yu lɔs yu wet, dat kin afɛkt bak di kɔlɔstrel ɛn di triglisɛrɛyd dɛn dairekt wan.
Mɛsej we dɛn kin kɛr go na os
- Mek shɔ se yu tɔk to yu dɔktɔ bifo yu bigin fɔ du ɛksɛsayz.
- Nɔ bigin big wan wan tɛm, bigin wit shɔt tɛm, lɛk 10 minit, ɛn smɔl smɔl yu fɔ ad di tɛm.
- Pik ɛksesaiz we yu rili lɛk ɛn we yu lɛk. Dɔn yu go fil fɔ du am.
- Sɛt de ɛn tɛm dɛn insay di wik fɔ ɛksesaiz, ɛn plan fɔ du dat. I izi fɔ mek i bi abit.
- Tray fɔ du trɛnk trenin fɔ at le tu dez insay di wik, wit aerobic ɛksɛsayz. I kin ɛp bɔku fɔ kɔntrol di wet.
- Ɛksesaiz tan lɛk mɛrɛsin. I nɔ jɔs fayn fɔ yu kɔlɔstrel, i fayn bak fɔ yu ɔl bɔdi ɛn maynd.
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