Tunlai mi tam takin harsatna an tawh chu an cholesterol level a san vang a ni. I thisen test result i hmuh a, Cholesterol leh Triglycerides number sen hring i hmuh chuan a hlauhawm deuh thei a ni lawm ni? I damdawi ei ruala doctor-te hrilh che pawimawh ber chu "exercise" tih hi a ni. Mahse, engtin nge i tan ang? Engnge i tih? Zawhna a lo lang thin. Ngaihtuah buai suh, hei hi thunun tura kan tih awlsam ber leh tha ber chu nitin active taka awm hi a ni. Vawiin hian i cholesterol leh triglyceride level tihhniamna tur exercise tih dan dik tak kan sawi dawn nia.
Exercise kan tan hmain inbuatsaihna tlem kan nei ang em?
Exercise a that avangin tlanna lama kan zuang lut hmain inbuatsaihna tlem kan neih a ngai a ni. Heng thilte hi uluk taka i tih chuan thahnemngai tak leh harsatna awm lovin he hna hi i thawk chhunzawm thei ang.
Doctor nen inbia hmasa phawt ang che.
Hei hi a pawimawh ber a ni . Exercise program eng pawh i tan hmain, a bik takin thinlung natna, thisen sang, emaw chhungkaw history-a thinlung natna i neih chuan doctor rawn hmasa phawt ang che. I hriselna dinhmun a zirin eng exercise nge i tana tha ber tih a hrilhfiah ang che.
Thil tul tulte buatsaih rawh.
Thil hmanraw tam tak i mamawh lo. A pawimawh ber chu pheikhawk tha tak a ni . Kea kal emaw, jogging emaw, tennis khelh emaw pawh nise, kekawr hak nuam tak leh i ke tanpui tha tak i mamawh a ni. Hei hian i ke leh khup hliam a awm loh nan a pui ang. Chu bâkah, i duh chuan in lama i tih theih exercise DVD i hmang thei a, gym-ah i kal thei bawk a, hand weight light emaw resistance band emaw i hmang thei bawk.
I duh ang exercise chu thlang rawh.
I thianpain Zumba class a lak vang mai mai chuan nang pawhin chutiang bawk chu i tih a ngai tihna a ni lo. Chutiang chuan zai thiam i ni lo mai thei. Chutiang a nih chuan i bo mai thei. Chuvangin i duhzawng leh i tana tih awlsam tur thil thlang rawh. Ngaihtuah teh, chak taka kal, tui chawi, a nih loh leh bike khalh i duh mai thei. Chutiang thil i thlan hunah chuan bo lovin i ti zel ang.
Okay, tunah chuan sumdawnna lam pan turin i inbuatsaih ang u!
Tunah chuan exercise bulpui tur ngaihtuahna i nei tawh a, nitin nunphung a tel ve theih dan tur i lo en ang u.
| Hmawr | Tih Dan |
|---|---|
| I thianpa nen inzawm rawh. | Mahni chauh exercise i tih chuan i bo a nih chuan i ṭhian emaw, i chhungte emaw chu zawm rawh. Chutiang chuan inbiak laiin i kal thei ang. Tin, i thianpain a lo en reng avangin i zuang lut a, "Vawiin chu ka kal thei lo" i tih pawh a tlem zawk ang. |
| Khaw lum leh khaw vawt atan inbuatsaih rawh. | Ruahsur ni hian exercise lak a titawp lo ang che. In chhunga i tih theih tur list siam rawh. A nih loh leh a bul hnaia shopping mall chhungah pawh i kal thei bawk. Pawn lama kal nuam i tih chuan zing emaw, tlai emaw ni chhuak tur chu dah la. |
| Technology atanga tanpuina dawng rawh | I smartphone ah hian fitness lam hawi apps tam tak a awm a. Ṭhenkhat chu zalen an ni. Heng apps te hian i kalna hla leh calorie i hal zat te chu a track thei a ni. Chu chu i tan chuan chêttîrtu ropui tak a ni thei. |
| Schedule siam rawh. | "Tun kar chhung hian exercise ka tum dawn a ni," tih ngaihtuah ai chuan, "Monday, Wednesday leh Friday-ah minute 30 chhung chu chak takin ka kal dawn" tih ang chi, date bik siam rawh. Chu hun chu i calendar-ah chhinchhiah rawh. Chutiang chuan i miss tlem zawk ang. |
Tunah chuan i tan ang u! (Kal!)
Okay, tunah chuan engkim a chiang tawh. Tunah chuan i tih tur chu i tan chauh a ni. Chutianga i tanpui theihna tur tips dang thenkhat chu hetiang hi a ni.
Tlem atanga tan rawh.
Hei hi mi tam takin an tihsual a ni. Thahnemngai takin an tan a, darkar khat chhung an thawkrim a, a tuk zingah an taksa a na chuan an bânsan leh ṭhin. Chutiang chu ti suh. Tlem atanga tan rawh. Entirnan, ni khatah minute 10 vel kea kal atanga tan tur a ni. Kar khat hnuah minute 12 vel tih tur a ni. Zawi zawiin hun tipung la, minute 30-40 thleng chho rawh. Thil i tih zawh chuan, a tê tê pawh ni se, ropui takin i inhria ang a, chu chu tih chhunzawm zel i duh ang.
Results tha ber tur chuan exercise hi a chak tawk lo tur a ni. A awlsam zawngin, i workout tan atanga minute 3-5 chhungin i thawmhnaw i chhuah tan tur a ni. I thianpa nen inbiakna i nei thei tur a ni a, mahse zai thiam loh khawpin i nei tur a ni lo. Hei hi exercise chak tak kan tih chu a ni.
Nangmah tan thil tum siam rawh.
Exercise mai mai ai chuan, thiltum tê tak tê siam chuan hna chu a ngaihnawm zâwk a ni. "Thla 3 hnuah 5km Fun Run-ah ka tel dawn a ni," tih emaw, "Ka thiante nen Nuwara Eliya-ah hike kan kal dawn emaw" tih hi han ngaihtuah teh. Chutiang thil tum i neih chuan chu chu inbuatsaih turin i infuih nasa zawk ang.
Taksa natna nena hnathawh
Exercise routine thar i tan tirh hian, a bik takin strength training ang chi thil i tan hian ni khat emaw ni hnih emaw chhung chu natna i neih hi thil pangngai a ni. Hei hi i taksa ruhte a chak chhoh zel vang a ni. He natna hian exercise i tih loh tir suh. Exercise lak atanga ni khat chawlh i la thei bawk. Hei hian i taksa ruhte chu chawlh a pe ang.
Nitin thil inang ti suh.
Nitin kawng khat leh chakna inang taka i kal chuan i taksa hian rei vak lo hnuah a thiam tawh ang. Chumi hnuah chuan i duh ang result i hmu lo mai thei. Chuvangin i routine chu thlak rawh.
- Kal a nih chuan: a chang chuan chak takin kal la, a chang chuan tlang lawn bawk ang che.
- Exercise DVD i tih chuan: A thar tlem a harsa zawk kha han en ve teh.
- Cycle khalh a nih chuan: Zawi zawiin speed leh distance tihsan.
Strength training pawh a belhchhah bawk
Strength training, weightlifting ang chi hian cholesterol emaw triglycerides emaw direct-in a tihhniam tih finfiah a la ni lo. Mahse, indirect-a hlawkna tam tak a nei thung.
1. I taksa ruh chakna: Hei hian hliam i neih theihna a ti tlem ang. Tin, aerobic exercise (kea kal leh tlan ang chi) rei zawk leh chakna sang zawka tih theihna chakna a pe bawk ang che.
2. Calorie hal: Taksa chakna hmang hnem ber chu muscle hi a ni. I taksa ruh (muscle mass) a san chuan i taksain i ding reng lai pawhin calorie a hal tam zawk thin.
3. Weight Loss: Heng avangte hian strength training hi i taksa rihna tihhniamna kawngah nasa takin a pui thei a ni. I taksa rihna i tihtlem chuan i cholesterol leh triglyceride level pawh hi a pianphungah a control thei bawk.
Chuvangin, chakna training atan kar khatah ni hnih tal dah tum ang che.
Take-Home Thuchah a ni
- Exercise program i tan hmain doctor rawn hmasa phawt ang che, a bik takin damdawi lam harsatna dang i neih chuan.
- Vawi khatah lian takin tan suh la, a te te atanga tan la, zawi zawiin i exercise hun leh chakna tipung rawh.
- Choose an exercise that you enjoy and find fun , chutiang chuan i zawm tlat mai ang.
- Results tha ber tur chuan aerobic exercise, kea kal leh tlan te, leh strength training, weight lifting ang chi te chu kar tin i ruahmannaah mix telh la .
- Cholesterol control hi zan khat thil thua tih theih a ni lo, .Hun rei tak chhunga nunphung thlak danglamna a ni tih hre reng ang che. Taima tak leh mumal taka exercise i tih hian nun hrisel tak i nei thei a ni.
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