Hna hahthlak tlemte i thawh lai te, stairs lawn lai te, a nih loh leh kea i kal lai te hian thawk harsa i ti fo em? I chau deuh niin i hria em? Engvangin nge hetiang hi a lo awm tih i ngaihtuah ngai em? A chhan pakhat chu kan thinlung leh lung hnathawh danah chak lohna engemaw zat a awm vang a ni. Chu chu vawiin hian kan sawi dawn a ni, chu chu , cardiovascular endurance .
Cardiovascular Endurance tih hi eng nge ni?
A awlsam zawngin, exercise i tih hian, chu chu hna hahthlak tak tak i thawh hunah, i thinlung leh lung hian i taksaah oxygen a pe thei tur a ni . Hei hi cardiovascular endurance, a nih loh leh aerobic fitness kan tih chu a ni.
Cardiovascular endurance tha tak i nei tih han ngaihtuah teh . Tichuan, chau lovin moderate intensity exercise rei tak i ti thei ang. Hun rei lote chhung chu harsatna awm lovin high intensity exercise i ti thei a ni. A chhan chu i taksain exercise neih laiin oxygen mamawh zat a dawng chhunzawm zel thei a ni. Car tha takin fuel supply mumal tak a hmuh ang bawkin.
Engvangin nge kan tan chuan cardiovascular endurance hi a pawimawh?
Cardiovascular endurance tha tak neih hian i taksain i taksa pum puiah thisen a kal tha zawk thei a ni. Hei hian i cell te chu an mamawh oxygen an hmu thei a ni. He oxygen hi kan tissue leh muscle-a cell-te tana chakna, a nih loh leh fuel petu a ni .
Hetiang hian han ngaihtuah teh: i taksaa cell tin hi engine te tak te ang mai an ni. Heng engine te hian hna an thawh theih nan oxygen an mamawh a ni. Chuvangin, thinlung leh lung hi he fuel pumptu hmunpui pahnih a ni. An hnathawh that chuan taksa pumin hna a thawk tha hle.
Cardiovascular endurance tihpun hian eng hlawkna nge a neih?
Hei hian hlawkna pakhat emaw pahnih emaw chauh a nei lo va, a tam hle. A hlawkna lian ber ber thenkhat han thlir ila:
- I cholesterol leh thisen sang level tha takah a awm tir thei : Hei hi a pawimawh hle. A chhan chu heng pahnih hi thunun theih loha an awm chuan .Lung natna ang chi harsatna lian tak tak a awm thei.
- Natna tam tak lakah a venghim che: A bik takin thinlung leh thisen kalna kawng natna vei theihna a tiziaawm.
- Hrisel zawk leh rei zawka nung turin a pui che: Tuin nge hrisel zawk, hlim zawk leh rei zawk nun duh lo ang, a dik em?
- I thinlung leh lung a tichak: Nitin exercise la thin taksa pengte chu a chak zawk ang bawkin.
- Nitin hna (e.g., thawmhnaw bawm chawi, stairs chhoh) hi thawhrimna tlem zawkin tih theih a ni: Hna tlemte pawh thawh hi a pawi hle a ni lawm ni? He theihna hi a lo thanglian zel chuan hahna hriatna chu a tlahniam thin.
- Thluak hnathawh a titha: Hei hian hriatrengna leh ngaihvenna ang chi thil a tichak bawk a, thluak hian thisen supply tha tak a dawng thin avangin.
- Rilru hriselna a tipung: Exercise kan tih hian kan taksa hian endorphin ang chi hormone hlim tak a chhuah thin. Hei hian rilru hahna a tiziaawm a, hlim leh hahdam takin min siam bawk.
- Nunphung a tichangtlung: Natna nei fo lo leh hah lova hna i thawh theih hunah nun a awlsam zia i hrechhuak ang.
Engtin nge cardiovascular endurance hi kan teh ang?
Hei hi teh thei tur hmanraw bik a awm. Hengte hian exercise i tih hian i taksain oxygen a ei theih zat (`(Maximum Oxygen Consumption)` emaw `(VO2 max)`) a teh a ni. Chutiang tur chuan test hrang hrang hman theih a awm a:
- Stationary bike speed hrang hranga khalh: Test, speed tihsan zauh zauh a tih thin.
- Treadmill-a kal emaw tlan emaw: Hei hi speed leh incline thlak danglam hmanga tih a ni.
- Hun bituk chhunga hlat zawng ruat tlan: Entirnan, minute 12 chhunga tlan theihna tur hlat ber tehna.
- Shuttle run tih: Hei hian meter 20 (feet 66) vel inhlat point pahnih inkarah vawi engzat nge speed ruat sain i tlan theih tih en a huam a ni. Hei hi a thatna chu hmanraw bik a mamawh loh vang a ni. Coach chuan he hmanrua hi school sports team-a naupangte chhelna tehna atan a hmang thei a ni.
Cardiovascular endurance test result hi eng ang nge a nih tlangpui?
Hei hi mi tin a inang lo.
- Thalai active tak pakhatin oxygen a hman (usage) sang ber chu minute khata taksa rih zawng kilogram khatah oxygen millilitre 35 leh 50 inkar a ni thei.
- Endurance athlete tan chuan he zat hi minute khatah kilogram khatah oxygen millilitre 70 leh 85 inkar a ni thei. Chu chuan eng ang danglamna nge a thlen tih han ngaihtuah teh!
- Mi pakhatin stroke a vei tawhHe value hi minute khatah kilogram khatah oxygen millilitre 8 atanga 23 thleng a hniam thei. Mahse, anmahni tan pawh hian he value hi aerobic exercise tlemte tih hian 10% atanga 15% in a ti sang thei a ni. Chu chu thu lawmawm tak a ni tak zet a ni lawm ni?
Engtin nge he cardiovascular endurance hi kan neih theih ang?
A tha ber chu hei hi tu pawhin an siam that theih thil a ni. I tih tur chu oxygen i thawk tamna tur leh i heart rate tisang thei thil tih hi a ni.
- Tlem atanga tan: Ni khatah minute 10 emaw 15 vel hetiang exercise hmang hian i tan thei ang.
- Zawi zawiin tihpun: Tichuan nitin minute engemaw zat i dah belh a, zawi zawiin i taksa chu i challenge thei ang (puitlingte tan kar khatah minute 150 tal exercise la turin rawtna chu a ni).
- Increase Intensity: Exercise i tih hun tihpun bakah hian i kalna hlat zawng pawh i tipung thei a, a nih loh leh treadmill-a incline tihsan chuan harsatna i tipung thei bawk. Heng zawng zawng hian i taksa chu thawkrim lehzual turin a nawr ang a, chu chuan i tuar theihna a ti sang ang.
Elementary school naupangte zirchiannaah chuan an physical education class kar khata ni hnih atanga kar khata ni li-a tihpun chuan an cardiovascular endurance a tisang tih hmuhchhuah a ni.
Sprint Interval Training (SIT) neih a ni ang.
Hei pawh hi hmanraw tangkai tak a ni. Zirna engemaw zatah chuan Sprint Interval Training (SIT) kar hnih atanga kar riat chhung ti thinte chuan an cardiovascular endurance chu 4% atanga 13.5% in an ti sang tih hmuhchhuah a ni.
A tih dan tur chu hetiang hi a ni:
- Kar khatah ni thum vel.
- An tlan chak thei ang berin (an chak berin an nawr) second 10 atanga 30 vel chu vawi khatah an tlan thin.
- Tichuan minute hnih atanga minute nga chhung chawlh la (recover) la, chutiang bawk chuan ti leh rawh.
- Hetiang hian round 3 atanga 7 vel ti rawh.
High-Intensity Interval Training (HIIT) neih a ni a, a hlawhtlinna chu a hlawhtlinna a ni.
Hei pawh hi hmanraw lar tak a ni. ``High-Intensity Interval Training`` (HIIT) hi exercise chak lo tak a ni a, chumi hnuah hun rei lote chhung high-intensity exercise neih a ni. Tlan chak a, chutah tlan chak leh ang mai a ni.
Zirchianna pakhatah chuan high-intensity interval training (HIIT) hian mite rilru leh thisen kalna kawng (cardiovascular endurance) chu mak tak maiin 38% atanga 79% in a tichak tih hmuhchhuah a ni!
Heng exercise te hian cardiovascular endurance tichaktu chu engte nge ni?
Exercise eng pawh hian i thawk chakna leh heart rate a tisang a, hei hian a pui ang. Entirna thenkhat chu hetiang hi a ni:
- Tui hleuh
- Bike khalh lai
- Zai a ni
- Tlan det det
- Kal
- Rope atanga zuang thla
- Stairs a chhoh lai
A tawp berah chuan take-home message:
Kum eng pawh nise, i cardiovascular fitness i ti tha thei a ni. A tlai ngai lo. Hemi chungchang hi i doctor hnenah zawt la, i tana tha tur exercise plan siamna kawngah tanpuina i dil thei bawk.
Tlemte aṭangin ṭan la, zawi zawiin pung la, beidawng lovin kal zel rawh tih hre reng ang che. Tichuan a result chu nangmah ngeiin i hmu ang. I rilru a hahdam ang a, nitin hna pawh awlsam zawkin i thawk thei ang. Chuvangin, vawiin hian he thil hi ngaihtuah tan ila, i thinlung leh i lung hi tlem tal fit zawkin siam ila, kan ti ang em?
` Cardiovascular endurance, aerobic fitness, exercise, thinlung hriselna, lung hriselna, oxygen, nun hrisel
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