Thil rit chawi hian cholesterol a tihhniam thei em? I chhui chiang ang u

Kum tin i physical hnuhnung ber hnuah i doctor chuan i cholesterol level a sang deuh tih leh fimkhur a ngai tih a hrilh che em? Cholesterol sang i neih chhunzawm zel chuan heart attack emaw stroke emaw i neih theihna a sang zawk tih a hrilh che pawh a ni thei . So, along with lifestyle changes , i doctor pawhin exercise neih fo turin a fuih che a ni mai thei.

Mahse, tlai lama tlan chhuah chu i duh tak tak lo mai thei. Mahse, gym kal leh rit phurh hi i duh ber a ni. Chuvangin, "Weights lifting ringawt hian ka cholesterol sang tihhniamna a pui thei lo em ni?" Hei hi a takah chuan mi tam takin zawhna an neih a ni.

Cholesterol chungchang hi awlsam takin i zir ang u.

A hmasain cholesterol chu eng nge a nih chiang takin i hrethiam ang u. I thisen test (lipid panel) -a cholesterol value zawng zawng hi thil pawimawh pathum inzawmkhawm a ni.

Tunah chuan heng cholesterol chi hrang hrangte hi eng nge an nih kan en ang.

Exercise nen hian cholesterol hi eng nge thleng?

Medical research atanga a lan dan chuan resistance training hian cholesterol ah nghawng tha tak a nei a ni. Mahse result tha ber tur chuan cardio exercise nen a inzawm tur a ni. Cardio tih hian heart rate tisangtu exercise, tlan, chak taka kal, tui chawi, leh cycle khalh te a kawk a ni.

American Heart Association sawi dan chuan thinlung hriselna tha ber tur chuan:

• Kar khatah minute 150 tal moderate-intensity aerobic exercise ti thin ang che.
• A nih loh leh, kar khatah minute 75 tal aerobic activity chak tak nei rawh.
• Chu bakah , kar khatah ni hnih tal weight-lifting exercise i tih tur a ni.

Cardio exercise hian i cholesterol tha ( HDL ) a tipung ber a , triglycerides a ti tlem bawk . Mahse, cholesterol tha lo (LDL) tihtlem nan chuan i ei leh in control a pawimawh bawk a, exercise rualin i taksa rihna tihtlem a pawimawh bawk.

Zirna thenkhatah chuan intensity hniam atanga a hniam lam a rit phurh hian total cholesterol tihhniam a pui thei tih hmuhchhuah a ni. Zirna dangte chuan taksa rihna tihtlem exercise chi hrang hrang hian LDL cholesterol a tihhniam thei tih an sawi a, mahse HDL cholesterol tihpun nan chuan nasa zawka tih a ngai a ni

Engtin nge weightlifting exercise atanga hlawkna tam ber kan hmuh theih ang?

I cholesterol level control nana pui turin weights lifting i ngaihtuah a nih chuan a dik taka i tih a ngai a ni. I tanpui theihna tur tips thenkhat chu hetiang hi a ni.

1. Zawi zawiin tan rawh.

Gym i tlawh rei lo a nih chuan vawi khatah lian takin bul tan suh. Hun rei lote chhunga tan la, minute 15-20 ang chi , intensity hniam takin. I taksain a hman thiam hma loh chuan i kal chhoh dan tur chu thawk rawh.

2. Vawikhat i thiam tawh chuan tlem tal thawkrim lehzual ang che.

Ni engemaw zat training i neih hnuah leh i thiam tawh hnuah i exercise intensity chu tlem tal tipung rawh. Cholesterol control nan chuan i theihna sang ber atanga 75% - 85% vel level-a workout hi a tha ber. Hemi chungchang hi gym-a trainer emaw i doctor emaw hnenah i zawt thei ang.

3. Weight lift tam ai chuan repetition tam zawk tih a pawimawh zawk.

Hei hi mi tam takin an tihsualna hmun a ni. Cholesterol tihhniam chungchang sawi dawn chuan, rit rit tak tak chawi ai chuan , rit tawk tak hman leh repetition tam zawk leh set tam zawk tih hian result tha ber a hmu thei a ni

4. Cardio exercise nen inkawp rawh

Results tha ber tur chuan weightlifting leh cardio te hi combine la. Chutianga tih theih dan tha ber pakhat chu Circuit Training hi a ni . Hei hian a awmzia chu normal weight i chawi a, repetition tam tak i ti a, set inkar minute khat aia rei lo chawlh i nei tihna a ni. Chutiang chuan weightlifting leh cardio pahnih hlawkna i hmu thei a ni.

5. Thil inang ti lova inthlak danglam

Nitin exercise inang tih hi a boring thei hle. Chuvangin i workout routine chu thlak danglam rawh. Ni khat chu weights chawi rawh. Ni dangah taksa rihna exercise, pushup, squat, leh lunges te ti leh rawh. Ni dangah resistance band hmang leh rawh. A pawimawh ber chu eng thil pawh ti ila intensity neih reng hi a ni.

6. Gym-ah cardio tih thin ang che

Gym kal i duh chuan chutah pawh chuan i cardio kha ti ve rawh. Gym-a elliptical machine leh stationary bike ang chi hmanrua hmangin i thinlung leh lung tan workout tha tak i hmu thei ang.

7. Warm-up leh cool-down te kha theihnghilh suh

Workout i tan hmaa warm-up leh cool-down hnuah theihnghilh ngai suh . Hei hi taksaah flexibility vawng reng turin a pawimawh hle.

8. In lamah pawh i ti thei.

Ruah sur nia gym kal tur i lazy lutuk a nih chuan chu chu exercise loh chhanna ni suh. I living room atang ngei hian non-weight-bearing exercises pushups, squats, leh lunges te i ti thei a ni.

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