Exercise ti fo thin, gym kal thin, in atanga i taksa hriselna ngaihtuah mai mai thin i ni em? Tichuan he zawhna hi i tawng ve ngei ang. "Exercise i tih hmain thil i ei a ngai em? A nih chuan eng thil nge ei tur tha ber ber? Eng chen hma nge i ei tur?" Mi tam takin heng zawhnate hi an nei a. Ṭhenkhatin pum ruak chunga exercise lak a tha an ti a, thenkhat chuan ei tur ei tur an ti bawk. Chuvangin vawiin hian he thu hi chiang takin, scientific takin, mahse i hriatthiam theih tur awlsam berin kan sawi dawn a ni.
Exercise i tih hmain chaw ei i mamawh tak tak em?
A chhanna awlsam tak chu, a ngai reng reng lo . Exercise i tih chi hrang hrang, i tih hun leh i taksa awm danah a innghat vek a ni.
Zing lamah minute 30-45 chhung chu brisk walk emaw, light jog emaw i nei ang tih han ngaihtuah teh. Chutih lai chuan a hma zan chaw i ei atanga chakna chu i taksaah a awm khawm thin. Chu chakna chu chutiang workout tawi tak atan chuan a tling tawk lo hle. Chuvangin, pum ruak chunga hetiang workout hi tih hian harsatna a thlen lovang.
Mahse, darkar khat emaw darkar khat leh a chanve emaw chhung exercise nasa taka i tih chuan, entirnan, weights i chawi a, cardio session i ti a, i workout laiin i chak lo, i chau a, i lu i hah a nih chuan i workout hmain snack i ei a pawimawh hle. Tin, main meal i ei hnuhnun ber atanga darkar 3-4 chuang a liam tawh a nih chuan i workout hmaa thil te te ei hian i mamawh chakna a pe ang che.
A awlsam zawngin i taksa thu hi ngaithla rawh. I chakna a tlakchham nia i hriat chuan thil te te ei rawh. Chutiang a nih loh chuan light exercise atan chuan a ngai lo.
Hun tha ber leh ei tur tha ber chu eng nge ni?
Okay, chuvang chuan i workout hmain chaw ei i tum tawh a ni. Tuna zawhna awm chu engtikah nge ei tur leh eng nge ei tur tih hi a ni.
Exercise hmaa ei hun tha ber
Chaw ei hun tha ber chu exercise i tan hma minute 30 atanga 60 vel a ni tlangpui . Engvangin nge chu chu? I ei tur chu a hmin a, chaknaah a chantir a, i thisenah a luh theih nan hun rei tak a ngai a ni. Chumi atan chuan hei hi hun a tawk a ni. Exercise i tih tan hma lawk khan chaw i ei chuan i chawl a, i rilru a hah hle thei bawk. Tin, a hmaa i ei rei lutuk chuan exercise i tih tan meuh chuan i chakna a tlachham thei bawk.
Chaw inkawp tha ber: Carbohydrates + protein tlemte
Pre-workout chaw tha ber ah chuan carbohydrates leh protein tlemte a awm ber tur a ni .
- Carbohydrate awm zat: 1.1.Hengte hi kan taksa chakna petu ber an ni. Car atana gasoline ang mai. Exercise atana kan mamawh instant energy chu carbohydrates atang hian kan hmu thin. Chungte chu rang takin an digested a, energy ah an chantir thin.
- Protein: Protein hi exercise atana chakna petu ber a ni lo. Mahse, protein tlemte dah belh hian exercise kan tih laiin kan taksa peng hrang hranga micro-tears awm thin chu a siam tha thei a ni. Tin, carbohydrates atanga chakna chu taksaah a chhuah tir bawk.
A pawimawh ber: Chaw ei tur, carbohydrates tamna leh protein tlem zawk thlang rawh. Protein i ei tam lutuk chuan a hmin rei zawk ang a, chu chuan i rilru a ti nuam lo thei hle.
| Chaw chi hrang hrang | Entirnan | Engvangin nge hei hi a tha? |
|---|---|---|
| Thei | Banana puitling leh apple pakhat | Natural sugars (carbohydrates) a khat a, chuvang chuan chakna rang tak a pe a ni. A digest a awlsam bawk. |
| Yogurt a ni | Sugar tlem nei yogurt (Plain emaw Greek Yogurt) cup khat . | Carbohydrates leh protein balance tha tak a nei a, ei a awlsam bawk. |
| Oats a ni | Oatmeal cup te tak te | Complex carbohydrates hian chakna a chhuah zawi zawi a, hun rei tak chhung a pe chhuak thin. |
| Thlai leh protein | Peanut butter tablespoon khat leh apple slice tlemte nen | Carbohydrates (apple) leh protein/fat (peanut butter) te inzawmkhawm tha tak a ni. |
| Chhangthawp | Whole wheat chhangphut slice khat | Carbohydrates awmna tha tak a ni. Duh chuan egg hmin nen pawh i nei thei bawk. |
Exercise i tih hmain heng thilte hi ei suh!
Thil tha a awm ang bawkin workout hmaa ei loh tur a awm bawk. Hengte ei hian i workout a tibuai thei a, pum a ti na thei a, i chau thei bawk.
- Chaw thau, hmin: Patties, rolls, leh vadas te ang chi hriak nei te hi a ei theih nan hun rei tak a ngai a ni. Hengte ei hian i pum a ti rit thei a, exercise i tih laiin i rilru a hah thei bawk.
- Fiber tamna ei tur: Fiber tamna ei tur, leafy greens leh beans te hi i hriselna atan a tha tlangpui . Mahse, exercise i tih hma lawk hian heng ei tur tam tak ei hian bloating leh gas a thlen thei a ni.
- Chaw rimtui: Chi, pepper, leh chili powder tamna ei hian mi thenkhat thinlung a ti na thei a ni. Hetiang dinhmun hi exercise hian a tizual thei a ni.
- Dairy (thenkhat tan): Mi tam tak chuan dairy ei harsa an ti hle. Hetiang harsatna i neih chuan exercise i tih hmain bawnghnute leh cheese ang chi thil ei loh tur a ni. Mahse, yogurt hi mi tam zawk tan chuan harsatna a awm lo tlangpui.
- Sugary drinks leh snacks: Chocolate, sugary drinks, leh cake ang chi thilte hian chakna a pe nghal thei che a, mahse chu chakna chu a tlahniam nghal vat thin (sugar crash). Chumi hnuah chuan a hma aia chau zawkin i inhria.
Tui in theihnghilh suh!
Ei tur chungchang sawi dawn chuan tui hi kan neih ngei ngei tur a ni. I taksa tui tha taka vawn reng hi ei leh in aiin a pawimawh zawk fo thin. Exercise hma, exercise neih lai leh exercise zawhah tui tam tak in thin ang che. Dehydrated hian i performance a ti tlem thei a, muscle cramps pawh a thlen thei bawk.
Diabetes mellitus ang chi damdawi lam harsatna i neih chuan i exercise tih dan tur leh i ei tur chi hrang hrang i doctor nen sawi hmasak a pawimawh hle.
Take-Home Thuchah a ni
- Workout light leh tawi tak hmaa ei a ngai lo. Thahrui tlemte chauh ei la, chakna i tlakchham nia i hriat chuan.
- Workout harsa leh rei tak i tih hmain minute 30-60 hmaa snack te tak te ei hian i performance a ti tha thei hle.
- I chaw ei tur chu carbohydrates leh protein tlemte a ni ber tur a ni . Banana emaw yogurt ang chi hi a tha ber.
- Exercise hma lawk hian oil, fiber leh spicy tamna ei tur ei loh tur. Chungte chuan pum a ti na thei.
- Chaw ei aiin a pawimawh zawk chu i taksa hi tui tha taka neih tir hi a ni. Tui tlem in theihnghilh suh.
- A tawpah chuan mi tin taksa hi a danglam vek a ni. Midang zawng zawng tih ang chauh ti suh, i taksa tana tha tur leh result tha ber pe thei tur chu experiment la, thlang rawh.
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