We yu yɛri di wɔd dɛn '(Aerobic Activity)', yu go mɔs tink se, "O, dis fɔ bi sɔntin we big ɛn tranga." Sɔntɛm dɔktɔ dɔn tɛl yu bɔt dis, ɔ yu dɔn rid ɔ si am sɔmsay. Bɔt fɔ tru, dis rili simpul, i gɛt bɔku bɛnifit fɔ wi bɔdi we wi nɔ ebul fɔ imajin, ɛn na sɔntin we wi kin put insay wi ɛvride layf izi wan. So, tide, lɛ wi tɔk simpul ɛn klia wan bɔt wetin dis (Aerobic Activity) bi, wetin mek i so gud fɔ wi bɔdi ɛn maynd, us kayn tin i inklud,
ɛn aw wi go bigin fɔ du am bak?
Wetin na dis rili (Aerobic Activity)? Lɛ wi ɔndastand am simpul wan!
Fɔ tɔk am simpul wan, aerobic activity na
ɛni aktiviti we de yuz ɔksijɛn na yu mɔsul dɛm. Tink bɔt yu mɔsul dɛn lɛk smɔl smɔl injin dɛn na yu bɔdi. Dɛn injin dɛn ya nid fiul fɔ mek dɛn ebul fɔ wok. Semweso, wi mɔsul dɛn nid trɛnk fɔ wok. Insay aerobic aktiviti, di men tin we de mek dis ɛnaji na di ɔksijɛn we wi de blo.We yu du dis kayn ɛksɛsayz, yu go fil se yu
de blo fast smɔl, ɛn yu at go rit bak. Yu no wetin mek? Bikɔs yu mɔsul dɛn nid mɔ ɔksijɛn, yu at ɛn yu lɔng dɛn ɔl tu de wok tranga wan fɔ sɛn da ɔksijɛn de ɔlsay na yu bɔdi kwik kwik wan. I tan lɛk se we yu step pan di aksilarayt na motoka, di injin de wok tranga wan. Di wɔd "aerobic" rili min "wit ɔksijɛn." So, we yu de du dis ɛgzampul, di sɛl dɛn na yu bɔdi, mɔ di mɔsul sɛl dɛn, de yuz ɔksijɛn fɔ mek dɛn gɛt ɛnaji. Na we yu de du dis kɔntinyu fɔ sɔm tɛm nɔmɔ yu go gɛt gud rizɔlt.
Wetin mek dis (Aerobic Activity) valyu to wi so? Wetin na di bɛnifit dɛn we i kin gɛt?
Aerobic activity nɔto jɔs fɔ mek yu bɔdi muv. I gɛt bɔku bɔku bɛnifit dɛn fɔ wi bɔdi ɛn wi maynd. Lɛ wi tek tɛm luk di men bɛnifit dɛn we wi go gɛt:
1. Di at kin bi wɛlbɔdi, lɛk supa motoka!
Yu at na wɔndaful mɔsul. We yu du aerobic aktiviti, dis at mɔsul kin strɔng mɔ ɛn mɔ.
2. Di lɔng dɛn kin kam layf!
We wi de du aerobic exercise, wi kin bigin fɔ blo dip dip wan. Dis kin mek wi lɔng dɛn ebul fɔ du mɔ. Dis min se di ɔksijɛn we wi kin tek wan briz kin bɔku, ɛn di kabon dayɔgzayd we wi kin pul kin wok fayn. So, wi nɔ kin taya bɛtɛ ivin we wi de tray tranga wan.
3. Na fayn we fɔ kɔntrol yu wet!
Aerobic activity de ɛp fɔ bɔn di ekstra kalori we wi kin gɛt frɔm di it we wi de it. Dis kin mek di fat we yu nɔ want nɔ bɔku na di bɔdi ɛn i kin ɛp fɔ mek yu gɛt wɛlbɔdi. Dis na impɔtant tin fɔ di wan dɛn we de gɛt di prɔblɛm we de mek dɛn fat.
4. Yu kin de rifresh ɔl di de!
Pan ɔl we yu kin fil taya smɔl fɔs, as yu de kɔntinyu fɔ du aerobic aktiviti, yu ɛnaji go bɔku. Dis go ɛp yu fɔ gɛt trɛnk ɛn wok fɔ di de we yu nɔ go fil taya.
5. Yu go gɛt gladi at ɛn kolat na yu maynd!
We wi de du aerobic aktiviti, wi bren
de pul kεmikכl dεm we dεn kכl εndorfin. Dɛn tin ya tan lɛk natura l pen kil ɛn tin dɛn we de mek pɔsin fil fayn. Dis kin mek tin dɛn lɛk strɛs ɛn wɔri nɔ kin bɔku, ɛn wi kin fil gladi ɛn rilaks. Fɔ sɔm pipul dɛm, dis kin gi fridɔm bak frɔm tin dɛm lɛk pwɛl hat.
6. Yu kin protɛkt yusɛf frɔm bɔku sik dɛn!
We yu de du aerobic aktiviti ɔltɛm, .
- Di risk fɔ gɛt Tayp 2 Dayabitis Mɛlitus kin ridyus.
- Risach dɔn sho bak se i de ridyus di risk fɔ gɛt sɔm kayn kansa, fɔ ɛgzampul, kɔlon kansa ɛn bɔdi kansa.
- Bikɔs i de mek di bon dɛn strɔng, i de ɛp bak fɔ protɛkt wi frɔm tin dɛn lɛk ɔstioporosis as wi de ol.
7. Slip gud gud wan!
We yu de du ɛksasaiz tranga wan, i kin izi fɔ mek yu slip na nɛt, ɛn di kwaliti fɔ yu slip kin bɛtɛ bak.
Jɔs tink bɔt aw dis wan tin go bɛnifit wi! I tan lɛk se yu de kil bɔku bɔd dɛn wit wan ston, nɔto so?
So, wetin de insay dis kategori (Aerobic Activity)? Lɛ wi luk sɔm ɛgzampul dɛn.
Aerobic activity nɔ jɔs min fɔ go na di jim ɛn du big mashin dɛn. I gɛt bɔku tin dɛn we wi kin du izi wan na wi layf ɛvride. Di tin we impɔtant pas ɔl na dat yu at fɔ rit smɔl, yu fɔ blo fast smɔl,
ɛn yu fɔ du am fɔ sɔm tɛm. Na sɔm ɛgzampul dɛn ya:
- Brisk Walking: Nɔto jɔs fɔ waka sloslo, bɔt fɔ waka kwik te yu brok yu swet ɛn yu de blo tranga wan. Yu kin go waka fɔ shɔt tɛm na strit wit yu padi na mɔnin ɔ ivintɛm.
- Jog ɔ Rɔn:Dipen pan yu ɛnaji lɛvɛl, yu kin ɔ jog ɔ rɔn smɔl fast.
- Sayklis: If yu gɛt baysikul, fɔ rayd am na fayn aerobic ɛksesaiz.
- Swimin: Na gud eksasaiz we de wok klos to ɔl di mɔsul dɛn na di bɔdi ɛn i nɔ tu at fɔ di jɔyn dɛn.
- Dans: I fayn bak fɔ dans di we aw yu at want we yu de lisin to siŋ. I fayn bak fɔ tek dans klas lɛk Zumba.
- Spɔt: Fɔ ple tim spɔt lɛk sɔk, baskɛtbɔl, nɛtbɔl, badminton, ɛn tɛnis.
- Skip/Jɔm Rop: Na kwik, at-pɔmp ɛksesaiz we yu kin du ivin na smɔl ples.
- Fɔ Klaym Stej: I bɛtɛ bak fɔ yuz di stɛp dɛn instead fɔ yuz di ɛlifant ɛnitɛm we i pɔsibul.
- Wok na os: Tink bɔt am, tin dɛn lɛk fɔ swip di os ɔ fɔ klin di gadin, if dɛn du am wit smɔl tray ɛn kwik, dɛn kin tek am bak as aerobic aktiviti.
Di tin we impɔtant pas ɔl na fɔ pik sɔntin we yu lɛk ɛn we yu go kɔntinyu fɔ du. Dɔn i go izi fɔ mek yu bi yu abit we yu nɔ go bost.
Aw lɔng ɛn aw ɔltɛm yu nid fɔ du dɛn tin ya?
Dis na prɔblɛm we bɔku pipul dɛn gɛt. Ɔganayzeshɔn dɛn lɛk di Wɔl Ɛlth Ɔganayzeshɔn (WHO) se if big pɔsin we gɛt wɛlbɔdi, .
- Yu fɔ du at le 150 minit (2 awa ɛn 30 minit) fɔ du mɔdaret-intɛnsity aerobik aktiviti insay di wik.
- Modaret na di lɛvɛl we yu kin ol tɔk wit yu padi, ivin if yu nɔ de blo smɔl we yu de du ɛksɛsayz. Yu fɔ brok wan swet bak. Fɔ ɛgzampul, fɔ waka kwik kwik wan.
- Ɔ, yu fɔ du at le 75 minit (1 awa ɛn 15 minit) we yu de du strɔng-intensity aerobic aktiviti insay di wik.
- Di intensiti lɛvɛl na di lɛvɛl we yu kin fil bad bad wan we yu de du ɛksɛsayz, we kin mek i nɔ izi fɔ ivin tɔk sɔm wɔd dɛn. Fɔ ɛgzampul, fɔ rɔn.
- Ɔ yu kin du dɛn tu tin ya togɛda.
Dis nɔ nid fɔ bi wan tɛm. Yu kin du am fɔ 30 minit insay di de, 5 dez insay di wik. Ɔ yu kin brok am to smɔl smɔl 10-15 minit insay wan de.
Di men tin na fɔ du sɔntin! Fɔ pikin ɛn yɔŋ pipul dɛn, i fayn fɔ du dɛn tin ya fɔ at le wan awa ɛvride.
Aw fɔ bigin? Sɔm advays dɛn
"Okay, dat de soun gud. Bot hau a go stat?" yu kin de tink. Na sɔm aidia dɛn ya: 1.
Pik sɔntin we yu lɛk: As wi bin dɔn tɔk, we yu pik sɔntin we yu lɛk, yu kin fil fɔ du am. Sɔm pipul dɛn lɛk fɔ waka, ɔda wan dɛn lɛk fɔ dans. Pik wetin go wok fɔ yu. 2.
Start Slow: Nɔ du am pasmak. Start wit 10-15 minit insay di de ɛn smɔl smɔl i go mek di tɛm ɛn di trɛnk go ɔp. 3. 3. .
Join yu padi: We yu de du ɛksasaiz wit yu padi ɔ yu fambul, i kin mek yu gladi pas fɔ du am yu wan. I de mek bak di we aw pɔsin kin bost. 4.
Set rial gol: Set smol, achievable gol laik "A go waka fo 20 minit tri dez dis wik." Yu go fil fayn bɔt yusɛf we yu rich dɛn gol dɛn de. 5.
Lisin to yu bɔdi: If yu fil taya ɔ yu de fil pen we yu de du ɛksɛsayz, stɔp ɛn rɛst. Nɔ
fos yusɛf . 6.
Go to dɔktɔ: If yu gɛt sik we nɔ de mɛn (e.g. at sik, dayabitis, ay blɔd prɛshɔn), ɔ yu dɔn pas 40 ia, i go fayn fɔ go to dɔktɔ bifo yu bigin fɔ du nyu ɛksɛsayz program.
Smɔl smɔl tin dɛn we wi nɔ ɔndastand ɛn fred
Sɔm smɔl smɔl mistek dɛn de we kin mek sɔm pipul dɛn fred ɔ les fɔ bigin fɔ du aerobic.
- "A no get taim": Dis na somtin we plenti pipul de tok. Bot yu no kin fain 10-15 minit evride? Yu kin mek da tɛm de bay we yu nɔ de yuz TV ɛn spɛn smɔl tɛm na yu fon.
- "Dis na so boring": Du di sem tin evride kin get boring. So, tray fɔ chenj difrɛn tin dɛn fɔ du. If yu go waka tide, put siŋ ɛn dans tumara.
- "A dɔn ol / a fat / a nɔ ebul": (Aerobic Activity) Tin dɛn de we pipul dɛn we gɛt ɔl kayn ej ɛn fitnɛs lɛvɛl kin du. Bɔku difrɛn tin dɛn de, frɔm we yu de waka sloslo to ɛksesaiz we yu kin du we yu sidɔm na chia. Di tin we impɔtant pas ɔl na fɔ bigin.
Di tin we impɔtant pas ɔl we wi want fɔ kɛr go na os frɔm dis stori! (Mɛsej we dɛn kin tek go na os)
Okay, so wi tok plenti abaut (Aerobic Activity) tide, no bi so? A tink se yu gɛt bɛtɛ ɔndastandin naw.
Jɔs mɛmba se, aerobic activity de ɛp yu at, yu lɔng, wan ol bɔdi, ɛn ivin yu maynd!
Di bɛnifit dɛn we dis go gɛt fɔ yu layf nɔ bɔku. Protekt yusɛf frɔm sik, kɔntrol yu wet, de rifresh ɔl di de, slip fayn, gladi – Aerobic Activity na di ki fɔ ɔl dɛn tin ya. So, yu nɔ fɔ tɔk mɔ, bigin dis gud abit tide. I nɔ mata aw i smɔl, di impɔtant tin na fɔ bigin. Yu kin! Yu bɔdi go tɛl yu tɛnki!
aerobic aktiviti, eksasaiz, fyzikal aktiviti, at hεlth, hεlth layf, hεlty layf stayl, כksijεn, dayabitis, weit mεnejmεnt
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