Oxygen hmanga exercise lak? Hei hi eng nge ni (Aerobic Activity)? Chipchiar takin sawi ila!

'(Aerobic Activity)' tih thu i hriat hian, "Aw, hei hi thil lian leh harsa tak a ni ngei ang," tih i ngaihtuah mai thei. He thu hi Doctorin a hrilh che a ni mai thei, a nih loh leh khawi emaw laiah i chhiar emaw, i hmu emaw a ni mai thei. Mahse a nihna takah chuan hei hi a awlsam hle a, kan taksa tana kan ngaihtuah phak loh hlawkna tam tak a nei a, kan nitin nunah awlsam taka kan luhtir theih thil a ni. Chuvangin, vawiin hian he (Aerobic Activity) hi eng nge a nih, engvangin nge kan taksa leh rilru tan a tha em em a, eng thil chi nge a huam tel tih te, engtin nge keini pawhin kan tih tan theih ang tih te hi awlsam tak leh chiang takin sawi ila?

Hei hi eng nge ni tak tak (Aerobic Activity)? A awlsam zawngin i hrethiam ang u!

A awlsam zawngin sawi ila, aerobic activity chu i taksa ruh chhunga oxygen hmanga hnathawh eng pawh a ni. I taksa ruhte chu i taksaa engine te tak te angin ngaihtuah rawh. Heng engine te hian hna thawk tur chuan fuel an mamawh a ni. Chutiang bawkin kan taksa ruhte hian hna thawk turin chakna a mamawh a ni. Aerobic activity-ah chuan he chakna hi kan thawk chhuahna oxygen a ni ber a, hetiang exercise i tih hian i thawk a chak deuh tih i hria ang a, i heart rate pawh a sang chho bawk ang. A chhan i hria em? I taksa ruhte hian oxygen tam zawk an mamawh avangin, i thinlung leh lung pahnih hian chu oxygen chu i taksa pum puiah a rang thei ang bera thawn chhuah tumin an thawkrim zawk a ni. Car accelerator i ke i pen chuan engine a thawkrim zawk ang mai a ni. "Aerobic" tih thumal awmzia tak chu "oxygen nei" tihna a ni. Chuvangin, he exercise i tih hian i taksa chhunga cell te, a bik takin muscle cell te hian oxygen hmangin chakna an siam chhuak thin. Hun engemaw chen chutianga i tih chhunzawm zel chuan result tha tak i hmu thin.

Engvangin nge hei (Aerobic Activity) hi kan tan a hlut em em? Eng nge a hlawkna?

Aerobic activity hi i taksa tihchakna mai a ni lo. Kan taksa leh rilru hriselna atan pawh hlawkna chhiar sen loh a nei a ni. A hlawkna berte han thlir ila:

1. Thinlung chu a hrisel a, super motor ang maiin!

I thinlung hi taksa ruh mak tak a ni. Aerobic activity i tih hian he heart muscle hi a chak zawk thin.

• Thinlung hnathawh a chak zawk: Thinlung hian thahnemngaihna tlem zawkin thisen tam zawk a pump thei a.
• Thisen sang hi control a ni : Hei hian thisen sang (hypertension) nei te tan a tihziaawm a, nei lo te tan a veng thei bawk.
• Cholesterol tha ( HDL ) level a tisang: Cholesterol tha ( LDL ) level a tihniam bakah thisen kalna kawnga thau awm tur a veng bawkPlaque awm zat a titawp thin. Hei hian heart attack leh stroke ang chi natna vei theihna a ti tlem a ni .

2. Lung chu a nung leh ta!

Aerobic exercise kan tih hian kan thawk thuk tan thin. Hei hian kan lung chakna a tipung a ni. Chumi awmzia chu thawk khata oxygen kan lakluh theih zat a pung a, carbon dioxide kan thawk chhuah theih zat pawh a thawk tha zawk tihna a ni. Chuvangin, kan thawhrim lai pawhin kan chau lo hle.

3. I rihna control dan tha tak!

Aerobic activity hian kan ei leh in atanga kan calorie extra kan hmuh te chu a halral thei a ni. Hei hian taksaa thau duh loh khawlkhawm a ti tlem a, taksa rihna hrisel tak vawng reng turin a pui bawk. Hei hi thau lutuk buaina tawk mek tan chuan a pawimawh hle.

4. Nilengin i hahdam thei!

A tir lamah chuan i chau deuh mai thei a, mahse aerobic activity i tih chhunzawm zel chuan i chakna level a sang chho zel ang. Hei hian chakna nei reng turin a pui ang che a, chau lovin nitin hna i thawk thei bawk ang.

5. Hlimna leh thlamuanna i hmu ang!

Aerobic activity kan tih hian kan thluak hian chemicals endorphins an tih chu a tichhuak thin. Hengte hi natural painkiller leh mood enhancer ang mai an ni. Chuvângin, lungkhamna leh lungkhamna ang chi thilte chu a tlahniam a, hlim leh hahdam takin kan inhria a ni. Mi thenkhat tan chuan hei hian depression ang chi dinhmun atanga chhanchhuahna a pe thei bawk.

6. Natna tam tak lakah i inveng thei!

Aerobic activity neih fo avangin, .

• Type 2 Diabetes Mellitus vei theihna a tlem phah hle.
• Research pawhin cancer chi hrang hrang, entirnan, colon cancer leh breast cancer vei theihna a ti tlem tih hmuhchhuah a ni bawk.
• Ruh a tichak avangin kan tar chhoh zel chuan ruh natna (osteoporosis) ang chi natna lakah pawh a veng thei bawk.

7. Mut tha rawh!

Exercise i tih nasat chuan zanah mut a awlsam hle a, i mut thatna pawh a tha zawk bawk.

Ngaihtuah teh, he thil pakhat atang hian hlawkna engzat nge a awm! Lung khata sava tam tak tihhlum ang mai a ni lawm ni?

Chuti a nih chuan, eng nge he category (Aerobic Activity)-ah hian awm? Entirna thenkhat han en ila.

Aerobic activity tih hian gym kal leh machine lian tak tak tih mai a ni lo. Kan nitin nunah awlsam taka kan tih theih thil tam tak a huam a ni. A pawimawh ber chu i heart rate hi tlem a sang zawk tur a ni a, i thawk pawh a rang deuh tur a ni a , rei lo te chhung chu i tih tur a ni. Entirna thenkhat chu hetiang hi a ni:

• Brisk Walking: Zawi zawia kal mai ni lovin, i thawmhnaw i tihchhiat a, thawk hah lutuk thlenga kal chak. Zing emaw tlai emaw-ah i thianpa nen kawngpuiah rei vak lo i kal thei bawk.
• Jogging emaw Running emaw:I chakna level a zirin jog emaw, tlan chak deuh emaw pawh a ni thei.
• Cycling: Bicycle i neih chuan a khalh hi aerobic exercise tha tak a ni.
• Swimming: Exercise tha tak a ni a, taksa ruh zawng zawng deuhthaw a thawk a, ruh (joint) ah a harsa lutuk lo.
• Zai: Hla ngaihthlak laiin i thinlung duh zawnga zai hi a ropui hle bawk. Zumba ang chi dance class lak pawh a tha.
• Infiamna: Team infiamna, soccer, basketball, netball, badminton, leh tennis te khelh.
• Skipping/Jumping Rope: Exercise rang tak, thinlung ti na thei tak, hmun tlemteah pawh tih theih a ni.
• Stair Climbing: Tin, a theih phawt chuan elevator ai chuan stairs hman a tha zawk bawk.
• Inchhung hna: Ngaihtuah teh, in tifai emaw, huan tihfai emaw ang chi thil te, thawhrimna tlem leh rang taka tih a nih chuan aerobic activity anga ngaih theih a ni bawk.

A pawimawh ber chu i duhzawng leh tih chhunzawm theih tur thil thlan hi a ni. Chuti a nih chuan bo lova tih danah siam a awlsam zawk ang.

Hengte hi eng chen nge i tih a ngai a, eng chen nge i tih ngai?

Hei hi mi tam takin harsatna an neih a ni. World Health Organization (WHO) ang pawlte chuan puitling hrisel tak chuan .

• Kar khatah minute 150 (darkar 2 leh minute 30) tal moderate-intensity aerobic activity i nei tur a ni.
• Moderate chu exercise laiin thawk hah deuh pawh nise, ṭhian nen inbiakna neih theihna level a ni. I thawmhnaw pawh i ti chhe tur a ni. Entirnan, chak taka kal.
• A nih loh leh, kar khatah minute 75 (darkar 1 leh minute 15) tal vigorous-intensity aerobic activity i nei tur a ni.
• Severe exertion chu exercise laiin i chau hle a, thu tlemte sawi harsa i tih level a ni. Entirnan, tlan.
• A nih loh leh a pahnih inzawmkhawmin i ti thei bawk.

Hei hi vawi khata tih vek a ngai lo. Ni khatah minute 30 chhung, kar khatah ni 5 chhung i ti thei. A nih loh leh ni khata minute 10-15 chhung vel chu a te zawkin i then thei bawk. A bulpui ber chu thil tih hi a ni! Naupang leh thalai tan chuan ni khatah darkar khat tal heng thil tih hi a ropui hle.

Engtin nge kan tan ang? Tips tlemte

"Okay, chu chu a tha khawp mai. Mahse engtin nge ka tan ang?" i ngaihtuah mai thei. Ngaihtuahna tlemte chu hetiang hi a ni: 1. I duhzawng thlang rawh: A hmaa kan sawi tawh ang khan i duhzawng i thlan hian tih duhna i nei thin. Mi thenkhat chuan kea kal an duh a, thenkhat chuan zai an duh bawk. I tana tha tur chu thlang rawh. 2. Start Slow: Tih lutuk suh. Ni khatah minute 10-15 vel atanga tan la, zawi zawiin hun leh chakna tihpun. 3. A rilru a hah lutuk chuan a rilru a buai em em a.Ṭhian zawm rawh: I ṭhian emaw, chhungte emaw nena exercise neih hi mahni chauha tih ai chuan a nuam zawk. Boredom a ti tlem bawk. 4. Tum tak tak siam: "Tun kar chhung hian ni thum chhung minute 20 chhung ka kal ang" tih ang chi thil tum tenau, tih theih tur siam rawh . Chu thiltumte chu i thlen hunah chuan i rilru a ṭha ang. 5. I taksa thusawi ngaithla rawh: Exercise i tih laiin i chau emaw, i na emaw i tih chuan chawlhsan la, chawlh hahdam rawh. Nangmah leh nangmah in nawr luih suh . 6. Damdawi lam thurawn la rawh: Natna khirh tak (e.g. lung natna, zunthlum, thisen sang), emaw kum 40 aia upa i nih chuan exercise program thar i tan hmain doctor rawn hmasa phawt a finthlak ang.

Inhriatthiam lohna tenau leh hlauhna te

Mi thenkhat chu aerobic activity tan tir hlau emaw, rilru hah emaw tirtu ngaihdan dik lo tenau thenkhat a awm.

• "Hun ka nei lo": Hei hi mi tam takin an sawi thin a ni. Mahse, ni khatah minute 10-15 vel i hmu thei lo em ni? Chu hun chu TV tihtlem leh i phone-a hun hman tlem hmangin i siam thei a ni.
• "Hei hi a boring lutuk": Nitin thil inang tih hi a boring thei. Chuvangin, thiltih hrang hrang inthlak danglam tum ang che. Vawiin hian i kal a nih chuan hla ha la, naktuk hian zai rawh.
• "Ka upa tawh / ka thau / ka ti thei lo": (Aerobic Activity) Kum tin leh fitness level hrang hranga mite tih theih tur thil a awm. Thil chi hrang hrang a awm a, zawi zawia kal atanga thutthlenga thu chunga exercise tih theih te pawh a awm. A pawimawh ber chu bul tan hi a ni.

He thawnthu atang hian kan in lama kan hruai duh ber chu! (In lama hruai tur thuchah)

Okay, chuvang chuan vawiin khan (Aerobic Activity) chungchang kan sawi nasa hle a ni lawm ni? Tunah hian hriatthiamna tha zawk i nei tawhin ka hria.

Hriat reng tur chu, aerobic activity hi i thinlung, i lung, i taksa pum leh i rilru thlengin a pui nasa hle!

Hei hian i nunna atana hlawkna a neih chu chhiar sen loh a ni. Natna lakah inveng la, i taksa rihna thunun la, nilengin hahdam takin awm la, muhil tha la, hlim takin awm rawh – Aerobic Activity hi heng zawng zawngah hian a pawimawh ber a ni. Chuvangin, sawi belh ngai lovin, vawiin atang hian he tih dan tha hi tan rawh. Eng anga te pawh ni se, a pawimawh ber chu bul tan a ni. I thei! I taksain lawmthu a sawi ang che! aerobic activity, exercise, taksa tihchak, thinlung hriselna, nun hrisel, nun hrisel, oxygen, zunthlum, taksa rihna tihtlem