We yu dɔktɔ tɛl yu se yu kɔlɔstrel bɔku smɔl na yu blɔd ripɔt, wan pan di impɔtant advays dɛn we yu go gi na fɔ "eksayz mɔ." Yu go mɔs de tink se, "Okay, bɔt us kayn ɛgzampul a fɔ du? Aw lɔng a fɔ du am? Ɔmɔs dez insay di wik a fɔ du am?" Aw ɛksesaiz kin rili afɛkt di kɔlɔstrel? Tide, wi go fɛn ansa to ɔl dɛn kwɛstyɔn dɛn ya. If yu ɔndastand dis kɔrɛkt wan ɛn du am kɔrɛkt wan, yu go si big difrɛns.
Aw ɛksesaiz kin afɛkt wi kɔlɔstrel?
Okay, lɛ wi fɔs luk wetin kin apin insay di bɔdi we wi de du ɛksɛsayz. We wi de du ɛksɛsayz ɔltɛm, i kin afɛkt wi kɔlɔstrel ɛn triglisɛrɛyd dɛn pan tu men we dɛn.
1. I de ridyus di Triglycerides: Dis na ɔda kayn fat we de na wi blɔd. If dɛn fat ya bɔku, dat kin mek pɔsin gɛt korona at sik bad bad wan. Stɔdi dɛn dɔn sho se ɛksɛsayz ɔltɛm kin ridyus di triglisɛrɛyd lɛvɛl bay 30% to 40% .
2. I de mek di HDL (gud kכlestכl) lεvεl go כp: HDL na di "gud" tכp kכlestכl we de bεnεfit wi bכdi. Wetin dɛn tin ya kin du na fɔ tek di bad kɔlɔstrel we dɔn gɛda na di blɔd vesel dɛn go na di liva ɛn pul am. Dis min se di mɔ di HDL ay, na di mɔ i go bɛtɛ fɔ wi at. εksεsayz kin inkrεs di HDL lεvεl bay 5 to 8 mg/dL.
Bɔt na di tin ya. Kɔntribyushɔn to wetin bɔku pipul dɛn tink, ɛksesaiz nɔmɔ nɔ go rili ridyus di LDL (bad kɔlɔstrel) lɛvɛl. Bɔt if yu kin lɔs bɔku bɔku wet tru ɛksesaiz, dat min se yu LDL lɛvɛl bak go go dɔŋ.
Bɔt fɔ lɛ di triglisɛrɛyd dɛn go dɔŋ ɛn fɔ mek di HDL bɔku, rili impɔtant fɔ yu at wɛlbɔdi. So di kwɛstyɔn naw na, us kayn ɛksesaiz wi fɔ du fɔ rich dɛn gol dɛn ya?
Wetin na di bɛst kayn ɛksesaiz dɛn fɔ du?
Di gud nyus na dat yu nɔ nid fɔ pik wan patikyula kayn ɛksesaiz fɔ kɔntrol yu kɔlɔstrel. Wetin impɔtant pas us ɛksesaiz yu de du na aw yu de du am ɔltɛm ɛn aw yu de du am ɔltɛm.
Dɔktɔ dɛn bin de tink se na aerobic ɛksɛsayz nɔmɔ, we de mek pɔsin blo ɛn ebul fɔ bia, go afɛkt di kɔlɔstrel. Bɔt naw wi dɔn si se dat nɔto tru. Trenin fɔ mek yu nɔ ebul fɔ fɛt, lɛk fɔ es yu wet, kin rili afɛkt di kɔlɔstrel bak. Na mɔtalman if yu yuz mɔdaret wet ɛn du sɛktri trenin, yu kin si se di triglisɛrɛyd ɛn HDL dɔn rili fayn.
Bɔku tɛm, di wan dɛn we sabi bɔt mɛrɛsin kin se yu fɔ jɔyn dɛn tri kayn ɛksesaiz ya fɔ mek yu gɛt di bɛst wɛlbɔdi rizɔlt.
| Tayp we yu de du ɛksɛsayz | Fɔ tɔk am simpul wan... | Men bɛnifit |
|---|---|---|
| Aerobiks (we pɔsin kin ebul fɔ bia) . | Ɛnitin we de mek yu at bit mɔ ɛn mɔ, lɛk fɔ waka kwik kwik wan, fɔ rɔn, fɔ jomp, fɔ swim, ɔ fɔ rayd baysikul. | I de mek di at ɛn di lɔng dɛn strɔng. |
| Trenin fɔ Strɔng | Tin dɛn lɛk fɔ es dɔmbɛl, fɔ yuz wet mashin, ɛn fɔ du push-ap yuz bɔdi wet. | I de bil mכsul dεm εn i de mek di mεtabolism spid. |
| Fɔ ebul fɔ chenj chenj | Ɛksesaiz fɔ strɛch, yoga, ɛn ɔda tin dɛn. | I de mek di mɔsul ɛn jɔyn dɛn ebul fɔ chenj, ɛn dis de mek di wan dɛn we gɛt injuri nɔ bɔku. |
So, nɔ tink tumɔs bɔt if yu de waka ɔ rɔn, swim ɔ bayk, es dɔmbɛl ɔ yuz mashin. Ɔl dɛn tin ya impɔtant. I bɛtɛ fɔ chenj dɛn kayn ɛksesaiz ya. Na bikɔs wɛlbɔdi biznɛs na fɔ gɛt trɛnk, fɔ chenj chenj, ɛn fɔ bia.
Yu fɔ du ɛksɛsayz te yu sik?
Bɔku pipul dɛn kin tink se fɔ mek dɛn go gɛt gud rizɔlt, dɛn fɔ du ɛksɛsayz te dɛn taya ɛn "fil di bɔn." Dat kin bi tru fɔ gol dɛn lɛk fɔ gɛt fayn fayn bɔdi. Bɔt dat nɔ min se yu nid fɔ kɔntrol yu kɔlɔstrel ɛn triglisɛrɛyd.
Fitnɛs pɔshɔnal dɛn kin yuz di wɔd "FIT" fɔ sɔma di tri men tin dɛn we de insay wan wokɔt.
- F (Frikuɛns): .Aw ɔltɛm yu kin du am?
- I (Intensity): Aw intens yu de du am?
- T (Time/Duration): Aw lɔng i go tek?
insay kכlestכl kכntrכl, di tu mכst imכtant aspek dεm fכ dis FIT prinsipul na F (nכmba fכ sεshכn) εn T (tεm). Mi (intensity) nɔ impɔtant so.
So aw yu fɔ du am?
Di advays we impɔtant pas ɔl na fɔ ɛksesaiz fɔ at le 30 minit insay di de, 5 ɔ 6 dez insay di wik .
Fɔ tɔk am simpul wan, i bɛtɛ fɔ mek yu du 30 to 45 minit ɛksesaiz we yu de du smɔl smɔl pas fɔ du ɛksɛsayz fɔ 5 to 10 minit wit ay at rit, ɛn ol di tredmil handel dɛn. Na lay lay stori se yu fɔ push yu at rit to di limit fɔ gɛt rizɔlt. Di impɔtant tin na fɔ du am.
Imajin se yu de pan wan ɛliptik trena. Set di resistans to lɛk 3 ɛn sɛt di tayma fɔ 45 minit. Sɔntɛm yu nɔ de swet lɛk di pɔsin we de nia yu. Sɔntɛm dɛn kin de wok kwik kwik wan. Bɔt i sɔprayz fɔ no se di rizɔlt fɔ yu kɔlɔstrel ɛn triglisrayd lɛvɛl na di sem wit di wan we di pɔsin we de wok tranga wan, lɛk fɔ klaym mawnten.
Ɛn mɛmba se yu kin gɛt bɔku ɔda bɛnifit dɛn we yu nɔ go ebul fɔ kɔntrol di kɔlɔstrel. We yu de du ɛksɛsayz, i kin mek yu blɔd prɛshɔn go dɔŋ, i kin ɛp fɔ kɔntrol dayabitis, ɛn i kin mek yu nɔ gɛt at atak ɛn strok. Infakt, ɛksesaiz na wan pan di bɛst mɛrɛsin dɛn we wi bɔdi kin gi wi.
Mɛsej we dɛn kin kɛr go na os
- Di tin we impɔtant pas ɔl fɔ kɔntrol kɔlɔstrel nɔto di kayn we aw pɔsin de du ɛksɛsayz, bɔt na di we aw i de du am ɔltɛm ɛn aw i de kɔntinyu fɔ du am .
- Fɔ mek yu gɛt di bɛst rizɔlt, du ɛksɛsayz we nɔ gɛt bɛtɛ pawa fɔ 30-45 minit insay di de, 5 ɔ 6 dez insay di wik .
- Yu kin gɛt maksimal rizɔlt bay we yu de chenj chenj bitwin ɔl di tri kayn ɛksesaiz dɛn : Aerobic (fast walking), Strength (weight lifting), ɛn Flexibility (stretching).
- εksεsayz de inkrεs HDL ("gud" kכlestכl) εn i de ridyus triglisεrayd ("bad" fεt) bכku bכku wan.
- I rili impɔtant fɔ tɔk to yu dɔktɔ ɛn aks fɔ advays bifo yu bigin ɛni ɛksesaiz program, mɔ if yu gɛt ɔda sik dɛn (lɛk dayabitis ɔ ay blɔd prɛshɔn).
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