Aerobic exercise hian taksa tan hlawkna mak tak a nei!

Hrisel leh fit taka awm duh i nih chuan ‘aerobic exercise’ tih thumal hi i hriat chian a ni mai thei. He exercise hi i ti tawh mai thei, a nih loh leh tan i ngaihtuah tawh mai thei. He aerobic exercise hi eng nge ni tak tak? Engvangin nge hengte hi kan taksa tan a tha em em? Heng zawng zawng hi vawiin hian chipchiar tak leh awlsam takin sawi ila.

Aerobic exercise chu eng nge ni tak tak?

A awlsam zawngin, aerobic exercise chu i taksa peng lian tak takte hmanga taksa tihchakna eng pawh, tih chhunzawm zel, leh chakna engemaw chen tih a ni. Hetiang exercise i tih hian i thawk leh heart rate a sang deuh a. ‘Aerobic’ tih thumal hi ‘oxygen nei’ tihna a ni. Chumi awmzia chu he exercise i tih hian oxygen hmangin i taksa ruhte hnathawhna atana mamawh chakna chu i siam chhuak tihna a ni. Phên dangin sawi ila, i thawk hian oxygen an mamawh zat a thunun a ni.

Aerobic leh anaerobic exercise hi eng nge an danglamna?

Heng pahnih hi kan taksain chakna a siam chhuah dan nen a inzawm tlat a ni.

• Aerobic exercise: Hei hian ‘oxygen hmanga’ chakna siam chhuah a huam a ni. I heart rate tisangtu sustained, high-intensity exercise i tih hian i cell-te chuan oxygen hmangin chakna an siam chhuak thin. Entirna pakhat chu brisk walking hi a ni.
• Anaerobic exercise: Hei hi ‘oxygen tel lo’ tihna a ni. Hun rei lote chhunga theihtawp chhuaha i thawhrimna exercise-ah (e.g., rit phurh, tlan chak)-ah chuan i cell-te chuan oxygen tel lovin chakna an siam chhuak thin. Hengte hi high-intensity exercise a ni fo thin.

Aerobic exercise entirnan engte nge ni?

Aerobic exercise chi hrang hrang a awm a. A hman tlanglawn deuh deuh thenkhat han thlir ila:

• Kea kal emaw, jogging emaw
• Thirsakawr khalh
• Cardio hmanrua hman dan
• Tui hleuh

Kea kal emaw, jogging emaw

Kea kal hi aerobic exercise i tih awlsam ber leh awlsam ber a ni. He exercise hi i fitness level a zirin intensity hi i thlak danglam thei a ni. Entirnan, i tan tirh chauh a nih chuan chak takin i kal thei a, i hman thiam tawh chuan i tlan chakna pawh i ti sang thei bawk. Jogging hi kea kal aiin a rang zawk a, mahse tlan ai chuan a slow zawk. Mahse, jogging hian kea kal ai chuan i ruh (jogging)-ah pressure tlem a siam thei a ni. Chuvangin rualbanlo chi hrang hrang i neih chuan jogging hi a tha lo. Kekawr tha tak pahnih tih loh chu hmanraw bik a mamawh lo. Pawnah emaw, in chhungah emaw (shopping mall-ah, indoor track-ah emaw, treadmill-ah emaw) i kal thei bawk. Chuvangin kum khat chhungin awlsam takin tih theih a ni. Exercise program i tan tirh a nih chuan kea kal hi duhthlan tur tha tak a ni.

Thirsakawr khalh

Cycling hi aerobic exercise ropui tak a ni bawk. Bike pangngaiah emaw, gym-ah stationary bike-ah emaw i ti thei bawk. I workout intensity chu stationary bike-a setting tihsan hmangin i tidanglam thei a, tlang sang emaw, kawngpui hrual emaw-ah i bike khalh la. Cycling hi a tha hle a, ruh natna ang chi ruh natna i neih chuan. I hnungzang, hip, khup leh kekawrteah kea kal angin mechanical stress a dah tam lo va, i thinlung chu workout tha tak a pe bawk. Mahse, pawn lama cycle i khalh chuan khaw lum hian a chang chuan i workout a tibuai thei a ni.

Cardio hmanrua te

Cardio equipment hi machine chi khat a ni a, chutiang bawka movement i tih chhunzawm zel chuan i heart rate a tisang a ni. Entirnan:

• Rowing machine a ni
• Stair lawn tur te
• Elliptical machine hmanga siam a ni
• Treadmill a ni

Heng machine te hi i awmna gym-ah i hmu thei a, i in atan pawh i lei thei bawk. Mahse, an lian khawp mai a, in lamah hmun tam tak an luah a ni. Cardio machine chi hrang hrang a awm avangin gym emaw fitness center-ah emaw enchhin hmasak a tha. Chutiang chuan eng machine nge i duh ber tih leh eng machine nge i taksa chak lohna hmunah stress nei tlem ber tih i hre thei ang. I doctor chuan i tana tha ber tur cardio machine chi hrang hrang a rawn rawt thei bawk.

Tui hleuh

Swimming hi a low-impact exercise a ni. Tui chhunga i inhnukdawk nan i kut leh ke i hmang thin. Tui zau takah tui chawi hi pool-a inbual ai chuan a na zawk. Joint pain i neih chuan water aerobics leh water walking te hi duhthlan tur tha tak a ni. Tui buoyancy hian i joint-a pressure a ti tlem a ni. Tui chawi emaw, tui lama thil tihnaah emaw i tel a nih chuan, heng thilte hi emergency-a pui turin lifeguard awmna hmunah i tih ngei ngei tur a ni.

Aerobic exercise atang hian eng hlawkna nge kan hmuh?

Aerobic exercise tih atanga hlawkna i hmuhte chu hetiang hi a ni:

• Ruh chak zawk a siam.
• I taksa chakna te, i tuar thiamna te, leh i insiamrem theihna te chu a lo tha chho zel ang.
• I taksa balance a tha zawk.
• I rilru hnathawh a tipung. Ngaihtuah teh, i lu chu a chiang hlein i hria.
• Weight control leh/ emaw weight loss-ah a pui.

Chu mai ni lovin, aerobic exercise hian a hnuaia mi ang hian a ti bawk:

• Lung natna, thisen sang, stroke, zunthlum ang chi natna i vei theihna a ti tlem a ni.
• I lung hnathawh a titha.
• Thisen sang a tihniam.
• HDL emaw cholesterol ‘tha’ emaw a tisang.
• I thisen sugar level tha taka control turin a pui thin.

Aerobic exercise hi thinlung hrisel, rilru fim leh taksa chak tak neih nan investment ropui tak a ni!

Aerobic exercise hian eng hlauhawmna nge a neih?

Taksa tihchakna dang ang bawkin aerobic exercise tih hian hliam thenkhat a awm thei bawk. Entir nan:

• Sprains leh strains te
• Bone fracture – mahse hei hi a thleng tlem hle a, tlu ang chi thil a awm chuan.
• Joint natna
• Muscle a ti na hle
• Natna emaw, natna emaw – a bik takin a bul tan tirh chauh a nih chuan.

Engtin nge aerobic exercise hi him taka tih theih ang?

Exercise program thar i tan hmain , i doctor nen in inbia ngei ang. Khapna i neih leh neih loh zawt la, eng exercise chi nge i tan a tha tih zawt rawh. Zunthlum, thisen sang, thinlung natna, ruh natna, lung lam natna, emaw hriselna lama harsatna dang i neih chuan exercise i tih hian himna atana fimkhur zual i zawm a ngai mai thei. Exercise chi i thlan chu mimal thutlukna a nih laiin, hliam emaw, harsatna emaw i neih theihna tur tihtlem nan leh exercise nuam zawka siam turin heng tips te hi ngaihtuah la:

Aerobic exercise injuries laka inven dan tur chu hetiang hi a ni:

• Taksa tihchak dan pangngai i tan hmain i doctor nen inbiakna nei hmasa phawt ang che.
• Exercise hmanrua him taka hman dan zir rawh.
• Technique tha tak tak hmang la, exercise te chu a hrilh angin ti rawh. Rilru lama tih mai ai chuan dik taka tih a pawimawh zawk.
• Thawmhnaw leh kekawrte \ha tak ha rawh.
• I chhehvel fimkhur rawh (e.g., kawngpuiah i kal a nih chuan lirthei, leia daltu awmte fimkhur rawh).
• Exercise i tan hmain warm up la, stretch hmasa phawt ang che.

Exercise i tih laiin thawk harsa danglam tak, i rilru a na, i rilru, i ke emaw, i hmuiah emaw, i luak chhuak, i muhil a, i rilru a buai emaw, i ruh na emaw i neih chuan exercise i tih kha bansan nghal la, doctor ko rawh.

He "Talk Test" hi eng nge ni?

Aerobic exercise la thar i nih chuan he ‘Talk Test’ hi i tan a hahthlak lutuk em tih i en thei ang. Exercise i tih laiin mi biak emaw, thumal chiang taka sawi emaw tum la. Thusawi a harsat chuan i tih theih aia nasa zawkin exercise i la mai thei. Hun a kal zel a, i chakna leh i chakna a lo ṭhat chuan he test hi i ti leh thei tawh ang. A result pawh a danglam thei.

Aerobic exercise hi engzat nge ka tih ang?

Kar khatah minute 150 vel taksa tihchak a tha ber. Chu chu ni khatah minute 30 vel a ni a, kar khatah ni nga vel a ni. Hei hi thinlung natna, zunthlum, thisen sang, leh cholesterol sang te tihziaawmna atana a tlem berah rawtna a ni.

Kar khata minute 150 chhung aerobic exercise neih hi thil lian tak angin a lang thei a, mahse a awlsam zawk nan tips thenkhat chu hetiang hi a ni:

• I nitin taksa tihchakna hun siam rawh.
• I tih nuam tih thilte thlang rawh. Chuti a nih chuan i bo lo ang.
• Exercise chu short burst-ah neih a ni. Entirnan, ni khatah vawi thum minute 10 vel kal thin ang che.
• I thiante emaw, chhungte emaw nen exercise la. A nuam zawk.

Nitin aerobic exercise i ti thei bawk. Session a zawna chawlh hahdam a ngai lo, marathon khelh tur atana training nasa tak i neih emaw, i ruh natna awm reng emaw a nih loh chuan. I tan ruh natna hi i tan harsatna a nih chuan i doctor nen exercise natna nei tlem zawk chungchang sawipui rawh.

Engtin nge aerobic exercise hi dik taka ka tih theih ang?

Aerobic exercise session hi step pathum a awm tur a ni:

1. Warm-up hun chhung.

2. Exercise kal zel dan.

3. Cooldown hun chhung.

Warming Up leh Cooling Down te pawh a awm

Aerobic exercise session apiangah warm-up leh cool-down period a awm tur a ni. In lum lai hian static stretching hi a tha lo hle. Chu ai chuan i exercise chakna leh chakna chu zawi zawiin i tipung tur a ni. Hei hian i taksa peng hrang hrangah thisen kal a tipung ang a, taksa ruh emaw, ruh emaw hliam theihna a ti tlem ang. Warm-up hi minute 5 leh 10 inkar a awh tur a ni. Cool-down pawh chutiang bawka tih tur a ni a, zawi zawiin a hniam deuh tur a ni. Stretching exercise hi aerobic exercise hnuah tih a tha ber.

Aerobic exercise hmasawnna

I exercise nasat dan emaw, i workout chhunga hna i thawh zat emaw chu i thiltih chhung zawngin a danglam tur a ni. He hmasawnna hi i chhelna leh chakna a zirin i ruat tur a ni. I tan tirh chauh a nih chuan zawi zawiin tan la rawh. Marathon khelh tur i training a nih chuan i workout chhunga hna i thawh zat chu zawi zawiin i tipung thei a ni.

Aerobic exercise-ah hian hmasawnna kawng pathum a awm a, chungte chu:

• Speed ​​tihsan rawh.
• Resistance tihpun. (e.g., bike-a setting tihpun, tlang lawn)
• Hun chhung/hun tihpun.

Heng hmanrua pakhat emaw, a inzawmkhawm emaw hian i aerobic fitness a ti tha ang. Intensity tihpun hunah chuan zawi zawiin leh zawi zawiin ti thin ang che. Kal chhuak vek suh. Minute tlemte chhung chu vawi khatah ti la, i harsatna tur angin ti rawh.

Aerobic exercise tih tur hian gym kal a ngai tak tak em?

Ni lo, aerobic exercise tih tur chuan gym emaw fitness center emaw kal a ngai lo. In lamah hetiang hian aerobic exercise i ti thei ang:

• Kal
• Zai a ni
• Bike khalh lai
• Lawn sawh (push mower hmanga) .

Mahse specialized cardio equipment elliptical emaw treadmill emaw hman i duh chuan gym-a kal a, aerobic exercise tih hi a tha zawk.

Take-Home Thuchah a ni

Chuvangin, aerobic exercise hi thil pakhat a ni a, chu chuan a tichak a, a ti che thei bawk. I heart rate a ti sang a, i thawkrim thei bawk. Exercise neih hi a châng chuan a harsa thei hle a, mahse i thil tih nuam tak tak leh i hlim mite nêna i tih hian a awlsam zâwk thei a ni. Taksa tihchak thar i tan hmain i doctor nen inbiakna neih hmasa phawt la, i tan a him em tih hre reng ang che. Exercise i tih laiin natna i neih chuan activity kha titawp la, doctor pan rawh. I hriselna chu i kutah a awm!

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