Stairs i chhoh hnuah emaw, bus hnungah i tlan hnuah emaw thawk harsa i ti fo em? Rei vak lo i kal hnuah pawh thawk hah i nei em? Chutiang a nih chuan he thawnthu hi i tan a pawimawh hle ang. Vawiin hian kan thinlung, kan lung leh kan taksa pum tana \angkai em em exercise chi khat kan sawi dawn a ni. Chu chu aerobic exercise a ni . He hming hi i hre tawh mai thei. Eng nge a nih, engtin nge kan tih ang, leh chuta ṭang chuan eng hlawkna nge kan hmuh tih chu i en mai ang u .
A awlsam zawngin, aerobic exercise chu eng nge ni?
Aerobic tih thumal hi "oxygen nei" tihna a ni. A awlsam khawp mai, a dik em? Aerobic exercise kan tih hian kan taksa ruh lian tak tak (entir nan, kan ke leh kut a awm) te hian hna an thawk chhunzawm zel a, rhythm inang chiah chiah hian an thawk a ni. I kal lai te, i tlan lai te, i tui chawi lai te angin ngaihtuah teh.
Hetiang exercise kan tih hian kan heart rate a sang a, kan thawk pawh a sang bawk. Thil thleng chu kan taksaa oxygen lut zat a pung a ni. He extra oxygen hi kan taksa ruhte hian an mamawh chakna siam chhuahna atana an hman thin a ni . Car engine hian gasoline rualin boruak (oxygen) a mamawh ang bawkin kan taksa pawhin chakna siam turin oxygen a mamawh bawk. Chuvangin aerobic exercise chu kan taksa oxygen hmangtu system tihchakna a ni.
Aerobic leh Anaerobic hi eng nge an danglamna?
'Anaerobic' tih thumal hi i hre tawh ngei ang. An pahnih hi tibuai suh. Hei hi hriatthiam a awl hle mai.
Anaerobic tih awmzia chu "oxygen tel lo" tihna a ni. Heng exercise-ah hian hun rei lote chhunga rang tak, high-intensity effort a tel a ni. Entirnan, rit phurh emaw, tlan chak emaw. Heng hun chhung hian kan taksa peng hrang hrangte hian chakna siam nan oxygen hmang turin hun an nei lo. Chu ai chuan taksaa chakna dahkhawm chu an hmang zawk thin.
Heng pahnih inthlauhna hi chiang takin i hmu ang u.
| Mihring ziarang | Aerobic exercise neih a ni | Anaerobic exercise neih a ni |
|---|---|---|
| Awmzia | "Oxygen nen" - oxygen hmangin chakna a siam chhuak thin. | "Anaerobic" - chakna atan oxygen a rinchhan lo. |
| Exercise tih dan (nature of exercise) a ni | A tlangpuiin hun rei tak, rhythm khata tih thin. | Vawi khatah chakna tam tak a hmang a, hun rei lote chhungin a ti thei bawk. |
| Entirnan | Kea kal, jogging, cycle khalh, tui chawi. | Weightlifting, sprinting, sang taka tlan te a ni. |
Eng aerobic exercise nge kan tih theih ang?
Hemi chungchanga thil tha ber chu heng exercise te tih nan hian sum tam tak sen a ngai lo. Chung zinga tam tak chu kan nitin nunah tih theih a ni.
1. Kea kal emaw Jogging emaw
Hei hi tu pawhin an tih theih aerobic exercise awlsam ber a ni. I duh ang pace-in i tan thei. Zing lamah kawngpuiah emaw, park-ah emaw, ruah sur niah shopping mall chhungah emaw pawh i kal thei a ni. I mamawh chu pheikhawk tha tak a ni. Jogging hi kea kal aiin a chak deuh a, mahse tlan ai chuan a chak zawk. Mahse, i khup emaw, i ke emaw a harsatna i neih chuan jogging aiin kea kal hi a tha zawk a, a chhan chu i ruh (jogging)-ah pressure a pe tlem zawk a ni.
2. Cycle khalh
Hei pawh hi exercise tha tak a ni. In lamah stationary bike i khalh thei a, kawngpuiah regular bike i khalh thei bawk. Tlâng kawngpuiah chuan chuan exercise a ti na zual hle. Hei hi ruh natna (arthritis) ang chi ruh natna nei tan chuan a tha hle. A chhan chu kea kal lai angin khup, hip, leh ke ruh ang chi hmunah pressure a awm lo.
3. Cardio hmanrua te
Hengte hi gym-a i hmuh tlangpui tur machine an ni. Movement inang chiah tih nawn leh nawn lehin i heart rate an tisang thin.
- Treadmill: Hmun khata kal/ tlan theihna machine.
- Elliptical: Thli chunga kal ang maia hriatna leh i ruh (joint)-a pressure tlem zawk siamtu machine.
- Rowing machine: Lawng khalh ang chi exercise a ni.
- Stair climbers: Hmun khata stairs lawn ang chi exercise a ni.
Hetiang machine hi in lama i lei hma hian gym-ah kal a, enchhin hmasak phawt a tha. Tichuan i duh ber leh nuam ber chu i thlang thei ang.
4. Tui chawi
Swimming hi taksa pum tan exercise tha tak a ni a, low-impact a ni. Tuiah kan leng a, kan ruhte hian kan taksa rit zawng hi a hre lo. Chuvangin khup na emaw, hnungzang lama harsatna nei tan chuan a tha hle. Lifeguard awmna hmunah tui chawi fo la, chuvangin him taka tui chawi tur a ni.
Aerobic exercise hian kan taksa tan eng hlawkna nge a neih?
Heng exercise te hlawkna hi a tawp thei lo. A pawimawh deuh deuhte chu hetiang hi a ni.
| Beneficiary sector a ni | A hlawkna |
|---|---|
| Thinlung leh thisen kalna kawngte | Lung natna, thisen sang, leh stroke hlauhawmna a ti tlem. Thisen sang a control thin. |
| Chuap | Lung hnathawh leh theihna a tipung a, thawk a ti awlsam bawk. |
| Zunthlum leh cholesterol natna | Thisen sugar level control nan a pui a, HDL (good cholesterol) level a tisang bawk. |
| Ruh leh taksa peng hrang hrang | Ruh a tichak. Muscle chakna, tuar theihna leh inthlak danglam theihna a tipung. |
| Weight control | Taksa rihna control leh taksa rihna tihtlem nan nasa takin a pui a ni. |
| Rilru hriselna | Thluak hnathawh a tipung a, hriatrengna a ti tha a, lungkhamna leh lungkhamna a ti tlem a, hlim zawka i awm theih nan a pui bawk. |
Exercise i tih hian engtin nge i inven theih ang?
Exercise hi eng ang pawhin \ha mah se, \ha taka tih loh chuan a hlauhawm thei hle. Chuvangin heng thilte hi fimkhur rawh.
A pawimawh ber chu exercise program thar i tan hmain i doctor nen inbiakna neih hmasak phawt a ngai . A bik takin damdawi lam harsatna, zunthlum, thisen sang, lung natna, ruh natna te i neih chuan i doctor hnenah eng nge i tana tha, i tana tha lo, eng chen nge i tih tur tih zawt rawh.
Hliam tuar lo turin heng thilte hi ti rawh:
- Exercise hmanrua hman dan tur dik tak zir rawh. A hman dik loh chuan hliam a thlen thei.
- Posture dik tak vawng reng rawh. I hnungzang dik takin vawng la, i taksa tana nuam tur zawngin exercise la.
- Thawmhnaw leh pheikhawk \ha tak tak ha la.
- I chhehvel fimkhur rawh. Kawngpuiah i kal a nih chuan lirthei lakah fimkhur hle ang che.
- I workout hmain warm-up leh cool-down tih hmasak phawt ang che (hei hi tlem kan sawi leh ang).
Exercise laiin heng symptoms te hi i neih chuan titawp nghal rawh!
Exercise i tih laiin hetiang thil hi i hriat chuan exercise kha bansan nghal la, i doctor hmu rawh .
- Thâwk harsa danglam tak
- Chest tightness, natna emaw, rilru atanga kekawr emaw, jaw emaw thlenga radiate thin
- Luak chhuak thei
- Gnat ang maia inhriatna
- Rilru tibuai
- Ruh natna nasa tak a awm
Kar khatah hun engzat nge exercise i tih tur?
Hriselna lama mithiamte chuan kar khatah minute 150 tal moderate-intensity aerobic exercise neih an rawt a ni .
Minute 150 chhung chu hun rei tak angin a lang thei a, mahse awlsam taka enkawl theih a ni.
- Ni khatah minute 30 chhung dah la, kar khatah ni 5 .
- Vawi khata minute 30 vel tih a harsat chuan ni khatah vawi thum minute 10 chhung tih tur a ni . Zing, chawhnu leh tlaiah ang maiin.
- I duhzawng thil thlang rawh. Chuti a nih chuan i bo lo ang. Zai hi i ngaina mai thei, chu pawh chu aerobic exercise tha tak a ni!
- I thian emaw chhungte emaw nen ti rawh. Chutiang chuan fuihna i hmu tam zawk ang.
"Talk Test" tih hi i hria em?
Hei hi exercise i tih hi i taksa tan a hah lutuk em tih hriat theihna awlsam tak a ni. Exercise i tih laiin, i tawng pangngai thei em tih en rawh. Tlu leh tlu lova sentence i sawi thei a nih chuan level tling takah i awm tihna a ni. Thusawi a harsat chuan exercise hi tlem a hah lutuk a, i slow deuh a ngai tihna a ni.
Aerobic workout dik taka tih theihna tur step 3
Aerobic exercise eng pawh tih hunah heng step pathumte hi zawm a pawimawh hle.
1. Warm-up - taksa lumna:
Workout i tan hmain minute 5-10 vel i lum hmasa tur a ni. Hei hian exercise i tih tur chu chak takin tan tir a ngai a ni. Entirnan, tlan hmaa chak taka kal. Hei hian taksa peng hrang hranga thisen kal a tipung a, hliam tuar theihna a ti tlem bawk.
2. Exercise kalpui dan: 1.1.
Warm-up zawhah i pace leh intensity pangngaiah kir leh la, exercise i tan ang. A bul tanna i nih chuan zawi zawiin bul tan rawh. I tawnhriat i neih belh zel chuan zawi zawiin a chakna chu i tipung thei a ni. Hei hi kawng 3 a awm a, chungte chu:
- Speed tihsan rawh
- Resistance tihpun - e.g. bicycle rit tihpun a ni.
- Hun rei zawng tihpun
3. Cool-down - Taksa tihlumna:
Exercise kha tihtawp nghal mai ai chuan minute 5-10 hnuhnung ber chhung chu zawi zawiin a tlan chakna tihhniam la, cool down rawh. Entirnan, i kal chak a nih chuan zawi zawiin kal la, titawp rawh. Hei hi stretching exercise tih hun tha ber a ni. Hei hian taksa ruh natna a tiziaawm thei a ni.
Thutawp atan chuan aerobic exercise hi i nunah investment tha ber pakhat a ni. Gym-ah i kal a ngai lo. In atang hian i tan thei a, lawn sawh te, in sawh te, zai te ang chi thil te nen. A pawimawh ber chu lawmna leh duhsakna nena tih hi a ni.
Take-Home Thuchah a ni
- Aerobic exercise hi i thinlung, lung leh hriselna zawng zawng tan a hlawkpui hle.
- Thil awlsam tak tak, kea kal, tui chawi, a nih loh leh cycle khalh ang chi hmangin i tan thei ang.
- Kar khatah minute 150 tal tum rawh. Vawi khata i tih theih loh chuan nitin minute 10-15 chhungin then la.
- Exercise program eng pawh i tan hmain doctor rawn hmasa phawt ang che, a bik takin damdawi lam harsatna dang i neih chuan.
- Exercise hmain warm up leh a hnuah cool down theihnghilh suh.
- Exercise neih laiin rilru natna, thawk hah lutuk, luak chhuak ang chi symptoms i neih chuan chawlhsan nghal la, doctor thurawn la rawh.
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