Wan prɔblɛm we bɔku pipul dɛn gɛt dɛn tɛm ya na dat dɛn kɔlɔstrel lɛvɛl kin bɔku. We yu gɛt yu blɔd tɛst rizɔlt ɛn si di nɔmba dɛn we dɛn kɔl Cholesterol ɛn Triglycerides insay rɛd, i kin mek yu fred smɔl, nɔto so? Di impɔtant tin we dɔktɔ dɛn kin tɛl yu wit yu mɛrɛsin na fɔ "ɛksɛsayz." Bɔt aw yu kin bigin? Wetin yu de du? Kwɛstyɔn dɛn kin kam na mi maynd. Nɔr wɔri, de simpul ɛn bɛst tin wae wi kin du fɔ kɔntrol dis na fɔ de aktif ɛvride. Tide, lɛ wi tɔk bɔt di rayt we fɔ du ɛksɛsayz we go ɛp fɔ mek yu kɔlɔstrel ɛn triglisrayd lɛvɛl go dɔŋ.
Wi fɔ pripia smɔl bifo wi bigin fɔ du ɛksasaiz?
Bifo wi jomp insay rɔn bikɔs i fayn fɔ ɛksesaiz, wi nid fɔ pripia smɔl. If yu du dɛn tin ya di rayt we, yu kin kɔntinyu fɔ du dis wok wit zil ɛn nɔ gɛt ɛni prɔblɛm.
Tɔk to di dɔktɔ fɔs.
Dis na di tin we impɔtant pas ɔl . Bifo yu bigin ɛni ɛksesaiz program, mɔ if yu gɛt at sik, ay blɔd prɛshɔn, ɔ yu famili gɛt at sik, mek shɔ se yu go to yu dɔktɔ. I go ɛksplen to yu us ɛksesaiz dɛn we bɛtɛ fɔ yu bay aw yu gɛt wɛlbɔdi.
Pripia di tin dɛn we yu nid.
Yu nɔ nid bɔku ikwipmɛnt. Di tin we impɔtant pas ɔl na fɔ wɛr gud sus . Ilɛksɛf yu de waka, jog, ɔ ple tɛnis, yu nid sus we go fayn ɛn we go sɔpɔt yu fut fayn fayn wan. Dis go ɛp fɔ mek yu nɔ wund yu fut ɛn yu ni dɛn. Apat frɔm dat, if yu want, yu kin yuz ɛksesaiz DVD we yu kin du na os, go na jim, ɔ yuz layt han wet ɔ rɛsistɛns band.
Pik di ɛgzampul we go fayn fɔ yu.
Jos bikos yu padi de tek Zumba klas no min se yu get fo du di sem tin. Sɔntɛm yu nɔ sabi dans so. If na so i bi, yu go bost wit am. So pik sɔntin we yu lɛk ɛn we izi fɔ yu fɔ du. Tink bɔt am, yu go lɛk fɔ waka fast, swim, ɔ rayd baysikul. We yu pik sɔntin lɛk dat, yu go kɔntinyu fɔ du am we yu nɔ go bost.
Okay, naw mek wi redi fɔ go dɔŋ to biznɛs!
Naw we yu dɔn gɛt wan aidia bɔt di men tin dɛn we yu fɔ du fɔ ɛksesaiz, lɛ wi luk aw fɔ mek i bi pat pan yu ɛvride.
| Ɛp | Aw fɔ Du Am |
|---|---|
| Join yu padi. | If yu fil se yu de bost fɔ ɛksesaiz yu wan, jɔyn yu padi ɔ fambul. Da we de, yu kin waka we yu de tɔk. Afta bak, yu nɔ go jomp insay ɛn se, "A nɔ go ebul fɔ go tide" bikɔs yu padi de wach. |
| Pripia fɔ di wɛda. | Nɔ mek ren de stɔp yu fɔ du ɛksɛsayz. Mek wan list fɔ di tin dɛn we yu kin du insay os. Ɔ yu kin ivin waka insay wan shopin mal we de nia de. If yu lɛk fɔ waka na do, put mɔnin ɔ ivintɛm we di san de shayn. |
| Gɛt ɛp frɔm teknɔlɔji | Bɔku ap dɛn de we gɛt fɔ du wit fitnɛs na yu smart fon. Sɔm pan dɛn fri. Dɛn ap dɛn ya kin trak aw fa yu dɔn waka ɛn ɔmɔs kalori yu dɔn bɔn. Dat kin bi big tin we go mek yu want fɔ du sɔntin. |
| Mek wan schedule. | Bifo yu tink se, "A go tray fɔ du ɛksɛsayz dis wik," sɛt patikyula de dɛn, lɛk, "A go waka kwik kwik wan fɔ 30 minit Mɔnde, Wɛnsde, ɛn Frayde." Mak dɛn tɛm dɛn de na yu kalenda. Da we de, yu nɔ go rili mis dɛn. |
Naw lɛ wi bigin! (Go!)
Okay, naw ɔltin dɔn klia to yu. Naw ɔl wetin yu fɔ du na fɔ bigin. Na sɔm ɔda advays dɛn ya we go ɛp yu fɔ du dat.
Start smɔl.
Dis na mistek we bɔku pipul dɛn kin mek. Dɛn kin bigin wit big zil, wok tranga wan fɔ wan awa, dɔn dɛn kin giv ɔp di nɛks de we dɛn bɔdi at. Nɔ du dat. Start smɔl. Fɔ ɛgzampul, bigin fɔ waka fɔ 10 minit ɛvride. Afta wan wik, du am fɔ 12 minit. Smɔl smɔl, yu go inkrisayz di tɛm ɛn go te to 30-40 minit. We yu dɔn fɔ du sɔntin, ilɛksɛf na smɔl wan, yu go fil fayn, ɛn yu go want fɔ kɔntinyu fɔ du am.
Fɔ mek yu gɛt di bɛst rizɔlt, yu fɔ ɛksesaiz wit smɔl pawa. Fɔ tɔk am simpul wan, yu fɔ bigin fɔ swet insay 3-5 minit afta yu bigin yu wokɔt. Yu fɔ ebul fɔ tɔk to yu padi, bɔt nɔto so dat yu nɔ go ebul fɔ siŋ. Dis na wetin wi kɔl ɛksɛsayz we gɛt trɛnk.
Sɛt gol fɔ yusɛf.
Bifo yu jɔs de du ɛksasaiz, fɔ sɛt smɔl gol de mek di wok intrestin. Tink se, "A go tek pat pan 5km Fun Run insay 3 mɔnt," ɔ "A go go waka na Nuwara Eliya wit mi padi dɛm." We yu gɛt gol lɛk dat, yu go gɛt mɔ maynd fɔ rɛdi fɔ am.
Wok wit bɔdi pen
We yu bigin fɔ du nyu ɛksɛsayz, mɔ sɔntin lɛk fɔ tren yu trɛnk, i nɔmal fɔ mek yu fil pen fɔ wan ɔ tu dez. Dis na bikɔs yu mɔsul dɛn de strɔng mɔ ɛn mɔ. Nɔ mek dis pen stɔp yu fɔ du ɛksɛsayz. Yu kin tek wan de bak fɔ lɛf fɔ du ɛksasaiz. Dis go mek yu mɔsul dɛn blo.
Nɔ du di sem tin ɛvride.
If yu waka di sem we ɛn di sem spid ɛvride, yu bɔdi go yus to am afta sɔm tɛm. Afta dat, yu nɔ go gɛt di rizɔlt we yu want. So chenj di tin dɛn we yu kin du ɔltɛm.
- If yu de waka: sɔm tɛm dɛn de waka fast, sɔm tɛm dɛn de klaym wan il.
- If yu de du ɛksesaiz DVD: Tray fɔ mek nyu wan we at smɔl.
- If yu de rayd baysikul: Smɔl smɔl yu de mek yu spid ɛn distans.
Ad trɛnk trenin
Dɛn nɔ dɔn pruv se di trenin fɔ mek pɔsin gɛt trɛnk, lɛk fɔ lif wet, i kin mek di kɔlɔstrel ɔ di triglisrayd dɛn go dɔŋ dairekt wan. Bɔt i gɛt bɔku bɛnifit dɛn we nɔ de dairekt wan.
1. Fɔ mek yu mɔsul dɛn strɔng: Dis go mek yu nɔ gɛt bɔku bɔku injury. I go gi yu trɛnk bak fɔ du aerobic ɛksɛsayz (lɛk fɔ waka ɛn rɔn) fɔ lɔng tɛm ɛn wit ay intensiti.
2. Fɔ bɔn kalori: Mɔsul na di pat pan di bɔdi we de tek bɔku ɛnaji. We yu mɔsul dɛn de bɔku, yu bɔdi kin bɔn mɔ kalori ivin we yu jɔs tinap.
3. Fɔ Lɔs yu wet: Fɔ dɛn rizin ya, fɔ tren yu trɛnk kin rili ɛp fɔ mek yu bɔdi nɔ gɛt bɔku bɔku wet. We yu lɔs yu wet, yu kɔlɔstrel ɛn triglisrayd lɛvɛl dɛnsɛf kin kɔntrol yusɛf.
So, tray fɔ put at le tu dez insay di wik fɔ tren trɛnk.
Mɛsej we dɛn kin kɛr go na os
- Bifo yu bigin fɔ du ɛksɛsayz, mek shɔ se yu go to yu dɔktɔ, mɔ if yu gɛt ɔda sik dɛn.
- Nɔ bigin big wan wan tɛm, bigin smɔl ɛn smɔl smɔl yu fɔ mek di tɛm ɛn di kayn we aw yu de du ɛksɛsayz.
- Pik ɛksesaiz we yu lɛk ɛn we yu go ɛnjɔy , so dat yu go mɔs stik wit am.
- Fɔ mek yu gɛt di bɛst rizɔlt, put ɔl tu di aerobic ɛksesaiz, lɛk fɔ waka ɛn rɔn, ɛn fɔ tren trɛnk, lɛk fɔ es wet, insay yu plan fɔ ɛvri wik.
- Fɔ kɔntrol kɔlɔstrel nɔto sɔntin we pɔsin kin du wan nɛt, .Mɛmba se na chenj we yu go chenj yu layf fɔ lɔng tɛm. We yu de du ɛksɛsayz tranga wan ɛn ɔltɛm, yu go ebul fɔ liv fayn layf.
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