Stairs atanga i tlan chhoh hnuah emaw, bus hnungah i tlan hnuah emaw, naupang tê tak tê i khelhpui hnuah emaw i lu a buai ngai em? Thâwk harsa i ti mai thei, i rilru a na thei bawk... Hei hi mi tam zawk tan chuan thil pangngai angin a lang thei. Mahse a takah chuan kan taksaa thil pawimawh tak: kan thinlung leh kan lung hriselna chhinchhiahna a ni thei.
A awlsam zawngin, cardiovascular endurance chu eng nge ni?
Mi thenkhat chuan hei hi `(Aerobic Fitness)` an ti bawk. A awlsam zawngin, i thinlung leh lungin i taksain oxygen a mamawh zat a supply theih dan tur leh a tha tawk em tih tehna a ni.
I kea kal, tlan, a nih loh leh infiamna pakhat chak taka i khelh laiin han mitthla teh. Chutih lai chuan i taksa ruhte hian chakna tam zawk an mamawh a, chu chu oxygen tam zawk tihna a ni. I `Cardiovascular Endurance` chu a level tha a nih chuan i thinlung leh lung hian he oxygen tam zawk hi i taksa pum puiah harsatna awm lovin a sem darh thei a ni.
Chumi rah chhuah chu hah lovin hun rei zawk exercise i ti thei a ni . I chau lo ang a, thawk pawh i thawk chhuak lo ang.
Cardiovascular endurance tha neih hian eng hlawkna nge a neih?
Hei hi level tha taka vawn reng a hlawkna chu chhiar sen loh a ni. Kan taksa chhunga cell trillion tam tak hnena chakna phurtu ‘delivery service’ chu a thawk tha famkim ang mai a ni. Heng hamthatna thenkhat hi han thlir ila.
| Chhawr tangkai | Kan taksa a tanpui dan |
|---|---|
| Thinlung leh lung tichaktu | Exercise kan tih hian heng taksa peng pahnihte hian an thawhrim a ngai a, hun kal zelah an chak chho zel a ni. |
| Cholesterol hrisel leh thisen sang | Cholesterol tha lo level a tihziaawm bakah cholesterol tha level a tisang a, thisen sang a control bawk. |
| Natna vei theihna a ti tlem | Natna inkaichhawn theih loh tam tak, thinlung natna, thisen sang, leh zunthlum te a tihtlem phah hle. |
| Nitin hnathawh awlsam zawka siam | Nitin hna, thawmhnaw phur phur emaw, stairs chhoh emaw ang chi chu hah lo leh tlu lovin i thawk thei a ni. |
| Rilru lam hriselna | Thluak hnathawh a tichak a, stress tihziaawmna tur leh hlim taka awm tir thei hormone secretion a tipung bawk. |
| Nun rei zawng a tipung | Research atanga a lan dan chuan taksa hrisel tak takte hian dam rei zawk an nei a ni. |
Okay, tunah chuan engtin nge hei hi kan siam that ang?
Hei hi a pawimawh ber a ni. He fitness tihchangtlun hi chutiang chuan a harsa lo. A pawimawh ber chu a te te atanga bul tan a, kal zel hi a ni.
Ni khatah minute 10-15 chhung chauh exercise i tan thei. Tichuan, zawi zawiin kar tin minute tlemtein hun tipung zel ang che. (A tlangpuiin puitling tan kar khatah minute 150 tal exercise neih a tha.)
Hun i tihpun bakah hian i exercise chakna, a nih loh leh ‘intensity’ pawh i tipung thei bawk. Entirnan, i kalna hlat zawng tihpun emaw, treadmill-a i kal chuan incline tihsan emaw. Heng zawng zawng hian i thinlung leh lung chu ‘challenge’ tlem a pe a ni. Challenge an nih chuan an chak zawk thin.
Exercise hman dan bik engemaw zat
Hengte hi tunlai exercise hmanraw lar leh tangkai tak pahnih an ni.
- Sprint Interval Training (SIT) neih a ni a, a hlawhtlinna chu a hlawhtlinna a ni.Hei hian i theih ang anga rang thei ang bera thil tih a huam a, chu chu tlan emaw, cycle khalh emaw, hun rei lote chhung, second 10-30 chhung emaw a ni. Tichuan minute 2-5 vel chu chawlh hahdam nan i hmang a, chutah chuan i ti leh thin. Research atanga a lan dan chuan hetiang hi vawi 3-7 vel tih hian kar tlemte chhungin i fitness 4% leh 13.5% inkar a tisang thei a ni.
- High-Intensity Interval Training (HIIT): Hei hi SIT nen a inang a, mahse high-intensity exercise hun chhung leh low-intensity exercise hun chhung inthlak danglam a ni. Entîr nân, i chakna berin minute khat chhûng i tlan thei a, chutah chuan minute hnih chhûng i kal thei a ni. Minute khat chhung i tlan thei a, chutah minute hnih chhung i kal leh mai thei. Hetiang method hian fitness chu 38% atanga 79% thlengin a tisang tih hmuhchhuah a ni.
He fitness tichak thei exercise awlsam tak tak te chu engte nge ni?
``(HIIT)`` ang chi thil tih harsa i tih chuan harsatna a awm lo. Kan nitin nunah exercise awlsam tak tak, mahse tangkai tak tak kan tih theih tam tak a awm. Heng exercise te hian i thawk chakna leh heart rate a ti sang deuh ang.
| Insawizawi | Point bikte chu |
|---|---|
| Kal | A bul tanna tha ber leh awlsam ber chu chak taka kal hi a ni. |
| Jogging/Running tih a ni | Kea kal ai chuan result a pe tam zawk. Run atang hian i tan thei ang. |
| Thirsakawr khalh | Exercise nuam tak, ruhkawr tichhe lutuk lo. |
| Tui hleuh | Taksa pum tan exercise tha tak a ni. |
| Zai a ni | Hla pakhata zai hi thinlung tan exercise ropui tak a ni bawk. |
| Stairs a chhoh lai | Elevator hmang lovin stairs hman hi tih danah siam rawh. |
Kum eng pawh nise, i cardiovascular endurance i ti tha thei a ni. A pawimawh ber chu him tak leh i taksa nena inmil tura tih hi a ni.
Pawimawh tak: Exercise program thar i tan hmain, a bik takin damdawi lam natna i neih tawh, thinlung natna, zunthlum, emaw thisen sang emaw i neih chuan i doctor rawn hmasa phawt ang che. Eng exercise nge i hriselna atana tha ber tih leh eng chen nge i tih tur tih a kaihruai thei che a ni.
Take-Home Thuchah a ni
- Cardiovascular Endurance chu exercise i tih laiin i thinlung leh lungin taksaah oxygen a pe chhuak thei tihna a ni.
- Hei hi level tha taka vawn reng chuan thinlung hriselna, thisen sang leh cholesterol level te a vawng reng thei a, natna vei theihna a ti tlem thei bawk.
- He fitness hi exercise awlsam tak tak, kea kal, tlan, tui chawi, leh cycle khalh hmangin tihpun theih a ni.
- Ni khatah minute 10-15 vel atanga tan la, zawi zawiin i exercise hun leh chakna tipung rawh.
- Exercise program eng pawh i tan hmain doctor rawn hmasak a pawimawh hle a, a bik takin damdawi lam harsatna dang i neih chuan.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh