"Doctor, zunthlum ka nei... chuti a nih chuan ka tan chuan taksa rihna chawi ang chi exercise tih hi a pawi em?" Hei hi zunthlum vei tam takin min zawt thin a ni. Hemi chungchangah hian tlem chuan i hlauthawng a, i inhnial pawh a ni mai thei. Mahse thudik tak chu, chakna training hi zunthlum i vei chuan i tih theih tha ber pakhat a ni. I nun hriselna atana thil pawimawh tak a ni tur a ni.
He chakna zirtirna hi eng nge ni?
`Strength Training` i ngaihtuah hian `gym` lian tak takah miten thil rit tak tak an chawi thin tih i ngaihtuah mai thei. Mahse, chu chu a ni lo. A awlsam zawngin, i taksa ruhte chu phurrit engemaw dodal tura hnathawh tir thei exercise eng pawh hi he category-ah hian a tel a ni. Chumi hming dang chu `(Resistance Training)` tih a ni.
Hemi atan hian gym lian takah pawh kal a ngai lo.
- Dumbbells a ni
- Resistance Band hrang hrang a awm
- A chang chuan heng exercise te hi hmanraw awm lovin, mahni taksa rih zawng (entir nan, push-up, squat, etc.) hmangin tih theih a ni.
Hengte hi tan a tlai ngai lo. I upa deuh deuh pawhin heng exercise chi hrang hrang tih hian nitin hna thawh theihna tur chakna nasa tak a pe ang che, chu chu stairs chhoh te, thil lei tur bag khat chawi te, gas cylinder ang chi thil pakhat harsatna awm lovin tlem tal i sawn kual theih te hi a ni. Tin, i ruh chakna atan pawh a tha hle bawk .
Zunthlum vei tan chakna training hian eng hlawkna nge a neih?
Zunthlum vei, a bik takin Type 2 Diabetes Mellitus nei tan chuan chakna training hi rangkachak ang a ni. I taksaah hlawkna mak tak tak a pe a ni. Eng nge an nih i han thlir teh ang.
| Hlawkna ber | A awlsam zawngin... |
|---|---|
| Insulin Response tha zawk | Exercise i tih hian i taksa ruhte chu sugar atana sponge ang mai a ni. Chuvangin i taksa hian i thisena sugar hman tur chuan insulin a mamawh tawk lo. Hei hi insulin sensitivity tihpun an ti. |
| Blood Sugar hman dan tha zawk | Muscle te a chak chhoh zel chuan hnathawh tur chuan chakna (glucose/sugar) tam zawk an mamawh a ni. Chuvangin i taksain i thisena sugar chu a hmang tangkai tan ta a ni. Hei hian i thisen sugar level a control thei a ni. |
| Aids hian taksa rihna tihtlem nan a pui thin | Muscle hi tissue a ni a, thau aiin calorie a hal tam zawk. I taksaah muscle i neih tam poh leh i ding reng lai pawhin calorie i hal tam zawk thin. Hei hi taksa rihna tihtlem nan a pui hle. |
| Lung natna vei theihna a hniam zawk | Zunthlum vei theihna lian ber chu thinlung natna a ni. Heng exercise te hian thisen sang leh cholesterol tha lo ang chi thil a control thei a, chu chuan thinlung natna vei theihna a ti tlem a ni. |
Research atanga a lan dan chuan chakna training hi diabetes control nan kea kal emaw tlan emaw ang chi aerobic exercise ang bawkin a hlawk hle. Dik tak chuan, a pahnih i dahkhawm chuan result a tha zawk. American Diabetes Association chuan type 2 diabetes vei te chu chakna tichaktu exercise program tan tir turin a rawt hial a ni.
Okay, chuti a nih chuan engtin nge him takin he thil hi kan tan ang?
Hei hi a pawimawh ber a ni. Rapthlak tak leh fimkhur lo taka bul tan hi thil tha a ni lo.
Thil tih hmasak ber: Doctor nen inbia!
Active exerciser i nih loh chuan i doctor nen inbia hmasa phawt ang che. I zunthlum dinhmun, damdawi i ei leh i damdawi lam harsatna dang (e.g., thisen sang, thinlung natna) ngaihtuah chungin eng exercise nge i tan a tha leh tha lo tih a hrilh ang che . Hei hi a pawimawh hle .
Step hnihna: A theih chuan coach hnen atangin tanpuina la rawh
Hetiang hi mi zawng zawngin an ti thei vek lo. Mahse, i theih chuan a tir lamah chuan certified fitness instructor kaihhruaina hnuaiah exercise lak a phu hle a, exercise tin hi form dik taka tih dan zir hi hliam venna atan a pawimawh hle.
Exercise tih dik loh ai chuan exercise lak loh hi a tha zawk. A hman dan dik zir hmasak a pawimawh hle.
Step Pathumna: Zawi zawiin tan rawh
Kar khatah ni hnih emaw ni thum emaw i chakna training program chu tan rawh. Ni hnih a zawnin muscle group khat chu ti suh. Entirnan, vawiin khan i kut i thawk a nih chuan naktuk hian i ke kha ti rawh. Tin, i taksa ruhte chu a siamthat theih nan leh a chak zawk theih nan ni khat chawlh i pek a ngai bawk.
A bul tan nan chuan exercise pakhat vawi 10-15 (hei hi ‘set’ kan ti) , kar khatah ni hnih atanga ni thum chhung tih tur a ni. Chutiang zat chu i taksain a lo thiam tawh chuan zawi zawiin i tipung thei a ni. Tum ber chu exercise pakhata ‘set’ 3 (10-15 reps ve ve) thlenga tihpun a ni tur a ni.
Hriat loh tur: Warm-up leh Cool-down!
- Warm-up: I workout tan hmain minute 5-10 vel warm up fo thin ang che . Thil awlsam tak, chak taka kal emaw, light stretching engemaw zat tih ang chi hi a tawk. Hei hian i taksa ruh leh ruhte chu workout lo awm tur atan a buatsaih ang.
- Cool-down: I workout zawh hnuah minute 5 vel kal kual la, chutah chuan stretch engemaw zat ti rawh. Stretch tin chu second 30 vel vawng reng ang che. Hei hian taksa ruh natna a tihziaawm thei a, flexibility a tipung thei bawk.
Take-Home Thuchah a ni
- Strength training hi zunthlum vei tan chuan exercise hlu tak a ni. I thisen sugar level, taksa rihna leh thinlung hriselnaah nghawng tha tak a nei thei a ni.
- Exercise program thar eng pawh i tan hmain , i doctor nen inbiakna neihpui la, phalna la hmasa phawt ang che.
- Zawi zawiin tan rawh. Thil rit tak tak chawi nghal suh emaw, hun rei tak exercise emaw ti suh. I taksa chu ngaithla rawh.
- Form dik tak hi a pawimawh ber a ni. A theih chuan a hrechiangtu hnen atangin zir hmasa phawt ang che.
- Workout ni inkar ah i taksa ruh te chawlh hahdam rawh. Exercise mumal tak, mumal tak hi result hmuh dan tha ber a ni.
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