Exercise hmanga cholesterol control dan? (Cholesterol tan exercise neih) 1.1.

I doctor-in i thisen report-ah i cholesterol a sang deuh tih a hrilh che chuan i thurawn pawimawh ber pakhat chu "exercise tam zawk" tih hi a ni. "Awle, mahse eng ang exercise nge ka tih ang? Eng chen nge ka tih ang? Kar khatah ni engzat nge ka tih ang?" Engtin nge exercise hian cholesterol hi a nghawng tak tak? Vawiin hian heng zawhna zawng zawng chhanna kan hmu dawn a ni. Hei hi dik taka i hriatthiam a, dik taka i tih chuan danglamna lian tak i hmu thei ang.

Engtin nge exercise hian kan cholesterol a nghawng?

Awle, exercise kan tih hian taksa chhunga thil thlengte hi han en hmasa ila. Exercise kan tih fo hian kan cholesterol leh triglycerides te hi kawng lian pahnihin a nghawng a ni.

1. Triglycerides a tihniam: Hengte hi kan thisena thau chi dang an ni. Heng thau tam hian coronary artery disease vei theihna nasa takin a tipung a ni. Zirna hrang hrangah exercise neih fo hian triglyceride level 30% atanga 40% in a tihhniam theih thu a tarlang .

2. HDL (good cholesterol) level a tisang: HDL hi kan taksa tana \angkai tak, cholesterol chi "tha" chi a ni. Hengte hian an tih chu thisen kalna kawnga cholesterol tha lo lo awm tawh chu thin (liver)-ah hruaiin a paih chhuak thin. Chumi awmzia chu HDL a san poh leh kan thinlung tan a tha zawk tihna a ni. Exercise hian HDL level 5 atanga 8 mg/dL a tisang thei a ni.

Mahse, triglycerides tihhniam leh HDL tihpun te hi i thinlung hriselna atan a pawimawh hle. Chuvangin tuna zawhna awm chu, heng thil tumte thlen theihna tur hian eng ang exercise nge kan tih ang?

Exercise chi hrang hrang tih tur tha ber berte chu engte nge ni?

Thu lawmawm tak chu i cholesterol control nan exercise chi khat bik i thlan a ngai lo . Eng exercise nge i tih ai chuan a pawimawh zawk chu i tih fo dan leh i tih fo dan hi a ni.

Doctor-te chuan thawk chakna leh tuar chakna tisangtu aerobic exercise chauh hian cholesterol a nghawng dawn niin an ngai thin. Mahse tunah chuan chu chu a dik lo tih kan hmuchhuak ta. Resistance training, weight lifting te pawh hian cholesterol-ah nghawng tha tak a nei thei bawk. A bik takin, rit tlemte i hman a, circuit training i tih chuan triglycerides leh HDL-ah hmasawnna tha tak i hmu thei a ni.

Damdawi lam mithiamte chuan hriselna lama result sang ber neih theih nan heng exercise chi thum te hi inzawmkhawm a rawt fo thin.

Chuvangin, kea kal emaw, tlan emaw, tui chawi emaw, bike emaw, dumbbell chawi emaw, machine hman emaw tih hi ngaihtuah lutuk suh. Heng zawng zawng hi a pawimawh vek a ni. Heng exercise chi hrang hrangte hi a inthlak danglam a tha ber. A chhan chu hriselna hi chakna, inthlak danglam theihna leh chhelna inzawmkhawm a nih vang a ni.

I damloh hma chu exercise i tih a ngai em?

Mi tam tak chuan result tha tak an neih theih nan chuan an chau a, "kang chu an hriat" thlengin exercise an la a ngai niin an ngai. Chu chu taksa insiam ṭhat ang chi thiltumte tân chuan a dik mai thei. Mahse chu chuan i cholesterol leh triglycerides control a ngai tihna a ni hauh lo.

Fitness professional-te chuan workout-a thil pawimawh pathumte chu a tawi zawngin "FIT" tih thumal hi an hmang a.

• F (Frequency) a ni: 1.1.Engzat nge i tih thin?
• I (Intensity): Engtiang chiahin nge intense takin i tih?
• T (Time/Duration): Eng chen nge a daih ang?

Cholesterol control-ah hian he FIT principle-a thil pawimawh ber pahnih chu F (session zat) leh T (hun) te hi a ni. I (intensity) hi chutiang chuan a pawimawh lo.

Chuti a nih chuan engtin nge i tih ang?

A awlsam zawnga sawi chuan, treadmill handle-te chelh tlat chunga minute 5 atanga 10 chhunga exercise nasa tak, heart rate sang taka tih ai chuan minute 30 atanga 45 chhunga exercise tlemte tih hi a tha zawk hle. Results hmuh theih nan i heart rate chu a tawp thlengin i nawr a ngai tih hi thudik lo a ni. A pawimawh ber chu tih hi a ni.

Elliptical trainer-ah i chuang tih han ngaihtuah teh. Resistance chu 3 vel ah dah la, timer chu minute 45 chhung set rawh. I bula mi angin i thawkrim lo mai thei. An workout chak lehzual mai thei. Mahse mak tak maiin i cholesterol leh triglyceride level-a result chu chu mi thawkrim tak, tlang lawn ang chi result nen a inang vek a ni.

Tin, cholesterol control theih loh hlawkna dang tam tak i hmu tih hre reng ang che. Exercise hian thisen sang a tihniam a, zunthlum control nan a pui a, heart attack leh stroke hlauhawmna a ti tlem bawk. Dik tak chuan exercise hi kan taksain min pek theih damdawi tha ber pakhat a ni.