9:30 PM
ZunLeng
Thuhma:
Mi tinin exercise lâk hi tha kan ti vek a; mahse, kan peih vek si lo. Kan peih loh titurin kan innawr thin. Eng dang vang ni loin hriselna kan ngaih pawimawh vang a ni. Kan hrisel loh chuan engmah a nuam thei ngai lo. Amaherawhchu, exercise lâk hian taksaah nghawng a nei tih erawh kan hriat a tha awm e. Chuvangin a dân tur dik taka tih a, fimkhur taka tih a pawimawh hle.
Post-workout insomnia:
Post-workout insomnia:
Zan mut theih lohna (insomnia) awm nachhan pakhat chu over-exercise hi a ni. Exercise tih nasat lutuk leh tihdan tur dik loa tih hian hriselna a tichhe thei a, mut theih lohna a siam nasa hle. Over-exercise hian tihrawl eng emaw zat a tichhia a, a ti sa a, rang taka a insiam that leh mai theih loh avangin inhliam palh a awl êm êm a ni. Chuvangin exercise lâk laiin a tihdan tur dik taka tih tur a ni a, taksa dim hle tur a ni. Kan exercise inkârah tihrawl a insiam tha (recover) hman ngei ngei tur a ni.
Exercise lâk nasat lutuk hian tihrawl hah rim tawngna (stress) a siam a, stress hormones (cortisol, adrenaline, norepinephrine) a tisâng a, chu chuan mut a tichhuak lo a; lung phu a ti rang a, tihrâwla thisen luang a tichak a, hriselna atan pawh a hlauhawm thei. Cortisol hi kan mut leh thawh chungchanga thuneitu ber a ni. A tlangpuiin kan thawh hnu minute 30 vêlah cortisol hi a lo sâng thin a, nilengin zawi muangin a tla hniam hret hret a. Mut hun zanah chuan a lo hniam ta hle a, chu chuan mut a tichhuak ta thin. Tlai emaw zan lama exercise/sports kan tih hian cortisol level a tisang tha leh thin.
Exercise lâk nasat lutuk hian stress hormones level a tisang a, chu chuan immune system a tiharh a, natna ben vawn a thlen thei. Lung a khawih a, lung tha lo tân phei chuan thih thutna a thlen thei. Exercise hian taksa lumna a tisâng a, taksa lumna tla hniam leh tur hian hun rei tak a ngai thin. Hetih hun laia hahdam taka mut tum chu râlpui phiara phiar fe a ngai a, hneh theih loh tluka ngaih a ni lehnghâl. Exercise zawh hnu darkar 4 emaw 5 chhûng taksa chhûngril lumna tla hniam tur leh tihrawl stress hahdam turin nghah a ngai.
Post-workout insomnia vên dân:
Exercise lâk nasat lutuk hian tihrawl hah rim tawngna (stress) a siam a, stress hormones (cortisol, adrenaline, norepinephrine) a tisâng a, chu chuan mut a tichhuak lo a; lung phu a ti rang a, tihrâwla thisen luang a tichak a, hriselna atan pawh a hlauhawm thei. Cortisol hi kan mut leh thawh chungchanga thuneitu ber a ni. A tlangpuiin kan thawh hnu minute 30 vêlah cortisol hi a lo sâng thin a, nilengin zawi muangin a tla hniam hret hret a. Mut hun zanah chuan a lo hniam ta hle a, chu chuan mut a tichhuak ta thin. Tlai emaw zan lama exercise/sports kan tih hian cortisol level a tisang tha leh thin.
Exercise lâk nasat lutuk hian stress hormones level a tisang a, chu chuan immune system a tiharh a, natna ben vawn a thlen thei. Lung a khawih a, lung tha lo tân phei chuan thih thutna a thlen thei. Exercise hian taksa lumna a tisâng a, taksa lumna tla hniam leh tur hian hun rei tak a ngai thin. Hetih hun laia hahdam taka mut tum chu râlpui phiara phiar fe a ngai a, hneh theih loh tluka ngaih a ni lehnghâl. Exercise zawh hnu darkar 4 emaw 5 chhûng taksa chhûngril lumna tla hniam tur leh tihrawl stress hahdam turin nghah a ngai.
Post-workout insomnia vên dân:
A hnuaia mi hi post-workout insomnia laka invên dan mithiam ten an tarlan thenkhat a ni a. Heng bakah hian tihdan phung tam tak pawh a awm thei ang.
1. Routine thlâk: Exercise lâk leh mut inkarah darkar 4 emaw 5 tal a tla hman tur a ni. Zing kâra exercise lâk hi a tha a, mahse mi thenkhat tan a harsat thin avangin tlai leh zan lama exercise la tân a hma thei ang bera tih a tha. Hei pawh hi mi zawng zawng tan a dik vek kher loh avangin mahni theuhah inenchhin a pawimawh hle. Kâr khat chhûng zing kârah exercise la thin la, mut lamah harsatna i neih loh chuan a lawmawm tihna a ni. Tlai lamah kar khat chhûng ti chhin leh la, zanah kar khat chhâng ti chhin leh la, heng atang te hian i tana hun tha ber chu i hre thei ang.
2. Over-exercise suh: Ni khata darkar rei tak chhûng exercise lâk hi tha awm takin lang mah se, kan hriselnain a tuar thei. Hei hian taksa inhliamna leh mut theih lohna (insomnia) a thlen thei. Taksa zawh tâwk leh mamawh tâwk chiaha exercise thin hi thil pawimawh tak a ni. Kan taksa mamawh tâwk leh zawh tâwk hre turin heti ang lama mithiam te râwn nachang hriat a tha hle. Youtube-ah te kan en a, mi hrisel tha leh infit tak tak te tihdana tih ve kan tum a, kan taksa leh tihrâwlin a zawh loh avangin inhliam palh a awl hle. Kan zawh tâwk exercise lâk dan kan zir a pawimawh.
3. Mut hma intihthawven: Mut hmaa stretching awlsam tê tê tih leh thui lutuk lo kea kal te hi a tha. Hei hian tihrawl stress a tihniam a, thâwk hîp luh vaka zawi muanga thawk chhuah leh vang vang te hian hahdamna min thlen a, mut chhuahna min siamsak thei.
4. Caffeine laka inven: Coffee no khatah hian a tlângpuii caffeine 85 mg awm anga ngaih a ni. Coffee mai bakah protein bars, soda drinks, ice cream & yogurt, candy bars, hot chocolate, fancy water-ah te hian caffeine a awm bawk. Caffeine hian thluak leh hriatna thazampui a chawk phûr/harh a, taksa hahna a tiharh a, hahna a chhâwk a, thluak chu inrâlring rengin a awmtir thin. Chu chuan mut chhuak a tireh a, lu na a siam a, migraine a thlen thin.
5. Tui in tam: Exercise lai leh exercise zawha dehydration vên nân tui leh ORS lam chi in tam a pawimawh. Chu chuan cortisol level a tihniam thei.
6. Tui saa inbual leh lehkhabu chhiar: Mut hmaa tui saa inbual hian taksa lumna a tidanglam a, bathroom atanga chhuahin taksa lumna a tla hniam thuta chu chuan mutchhuahna a siam thin. Muthilh nghal vat tum chu tih sa loh a nih avangin lehkhabu chhiar hian mut a tichhuak hma bawk.
7. Tâmhnêm: Tlai takah emaw zanah emaw gym-ah i kal a nih chuan zanah tâmhnêm eng emaw tal ei ang che. Mahse, ei tam lutuk suh. Chaw tak anga ei chi a ni lo. Protein telna bawnghnute, wheat leh oats lam te tlêm ei a tha.
8. Ei leh in (diet): Exercise hma leh hnua ei leh in hi thil pawimawh tak a ni a. Kan ei leh in kan uluk loh chuan taksain a tuar a, a chhiat phah dêr thei. Kan ei leh in tur pawh kan thlan uluk a ngai hle. A hnuaia mi hi exercise chi hrang hrang ti tan ei leh in tur mithiam ten an rawtna a ni.
Cardio ti tan-
1. Routine thlâk: Exercise lâk leh mut inkarah darkar 4 emaw 5 tal a tla hman tur a ni. Zing kâra exercise lâk hi a tha a, mahse mi thenkhat tan a harsat thin avangin tlai leh zan lama exercise la tân a hma thei ang bera tih a tha. Hei pawh hi mi zawng zawng tan a dik vek kher loh avangin mahni theuhah inenchhin a pawimawh hle. Kâr khat chhûng zing kârah exercise la thin la, mut lamah harsatna i neih loh chuan a lawmawm tihna a ni. Tlai lamah kar khat chhûng ti chhin leh la, zanah kar khat chhâng ti chhin leh la, heng atang te hian i tana hun tha ber chu i hre thei ang.
2. Over-exercise suh: Ni khata darkar rei tak chhûng exercise lâk hi tha awm takin lang mah se, kan hriselnain a tuar thei. Hei hian taksa inhliamna leh mut theih lohna (insomnia) a thlen thei. Taksa zawh tâwk leh mamawh tâwk chiaha exercise thin hi thil pawimawh tak a ni. Kan taksa mamawh tâwk leh zawh tâwk hre turin heti ang lama mithiam te râwn nachang hriat a tha hle. Youtube-ah te kan en a, mi hrisel tha leh infit tak tak te tihdana tih ve kan tum a, kan taksa leh tihrâwlin a zawh loh avangin inhliam palh a awl hle. Kan zawh tâwk exercise lâk dan kan zir a pawimawh.
3. Mut hma intihthawven: Mut hmaa stretching awlsam tê tê tih leh thui lutuk lo kea kal te hi a tha. Hei hian tihrawl stress a tihniam a, thâwk hîp luh vaka zawi muanga thawk chhuah leh vang vang te hian hahdamna min thlen a, mut chhuahna min siamsak thei.
4. Caffeine laka inven: Coffee no khatah hian a tlângpuii caffeine 85 mg awm anga ngaih a ni. Coffee mai bakah protein bars, soda drinks, ice cream & yogurt, candy bars, hot chocolate, fancy water-ah te hian caffeine a awm bawk. Caffeine hian thluak leh hriatna thazampui a chawk phûr/harh a, taksa hahna a tiharh a, hahna a chhâwk a, thluak chu inrâlring rengin a awmtir thin. Chu chuan mut chhuak a tireh a, lu na a siam a, migraine a thlen thin.
5. Tui in tam: Exercise lai leh exercise zawha dehydration vên nân tui leh ORS lam chi in tam a pawimawh. Chu chuan cortisol level a tihniam thei.
6. Tui saa inbual leh lehkhabu chhiar: Mut hmaa tui saa inbual hian taksa lumna a tidanglam a, bathroom atanga chhuahin taksa lumna a tla hniam thuta chu chuan mutchhuahna a siam thin. Muthilh nghal vat tum chu tih sa loh a nih avangin lehkhabu chhiar hian mut a tichhuak hma bawk.
7. Tâmhnêm: Tlai takah emaw zanah emaw gym-ah i kal a nih chuan zanah tâmhnêm eng emaw tal ei ang che. Mahse, ei tam lutuk suh. Chaw tak anga ei chi a ni lo. Protein telna bawnghnute, wheat leh oats lam te tlêm ei a tha.
8. Ei leh in (diet): Exercise hma leh hnua ei leh in hi thil pawimawh tak a ni a. Kan ei leh in kan uluk loh chuan taksain a tuar a, a chhiat phah dêr thei. Kan ei leh in tur pawh kan thlan uluk a ngai hle. A hnuaia mi hi exercise chi hrang hrang ti tan ei leh in tur mithiam ten an rawtna a ni.
Cardio ti tan-
Pre-Workout: Exercise hma darkar chanveah tal thau pai tlem leh carbohydrates pai tam thil ei tur a ni. Balhla, bawnghnute leh almonds te hi a tha.
Post-Workout: Taksain chaw tha a mamawh hun tak a ni. Bawnghnute thau pai tlem, coconut tui leh caffeine awm lo thil tuiril lam (smoothie).
Circuit training ti tan-
Post-Workout: Taksain chaw tha a mamawh hun tak a ni. Bawnghnute thau pai tlem, coconut tui leh caffeine awm lo thil tuiril lam (smoothie).
Circuit training ti tan-
Pre-Workout: Carbohydrates lam ngaih pawimawh tur a ni a, protein tlêm a pawi lo. Apple, balhla leh thei dah ro exercise hma minute 45-ah ei a tha.
Post-Workout: Thau tlêm lam chi a tha. Salad tharlâm, smoothie, protein shake leh thei chi hrang hrang.
Strength training ti tan-
Post-Workout: Thau tlêm lam chi a tha. Salad tharlâm, smoothie, protein shake leh thei chi hrang hrang.
Strength training ti tan-
Pre-Workout: Protein leh carbohydrates awm tamna chi exercise hma darkar khatah tal ei tur. Hei hian chakna a siam a, kan hah har a, tihrawl hliam palhna lakah min veng bawk.
Post-Workout: Exercise zawhah taksa a lo chau a, kan thlan a tla nasa a. In recover that a pawimawh êm êm. Protein shake emaw energy bar ei a tha. A nih loh pawhin protein pai tam oats, artui, bawngsa ti, sangha, walnuts leh thil dang ei tam a pawimawh.
Tlângkawmna:
Post-Workout: Exercise zawhah taksa a lo chau a, kan thlan a tla nasa a. In recover that a pawimawh êm êm. Protein shake emaw energy bar ei a tha. A nih loh pawhin protein pai tam oats, artui, bawngsa ti, sangha, walnuts leh thil dang ei tam a pawimawh.
Tlângkawmna:
Taksa hi khâwl ropui tak a nih avangin a enkawlna kawngah mawhphurhna kan nei. Kan enkawl uluk chuan a tlo a, kan thlahdah viau chuan chhe takah a chhuak thei bawk. Exercise lâk hi mi tin tihmâkmawh a ni. Kan hahdam lutuk avang leh kan ei leh in a tui bawk si avangin thau luattukna (obesity) kan nei a, kan taksaa râl do pâwl (immune system) a lo chak loa natna chi hrang hrang kan vei thuai thin.
Exercise hi a pawimawh kan tih rualin a tihdan dik taka tih erawh a pawimawh hle. Vawi khat inhliam hian dam chhuah nan hun rei tak a duh thin tih hria i la. Hmanhmawh avanga nasa taka exercise lâk hian chauh ngawih ngawihna leh mut theih lohna a thlen a, chu mai bakah hliampui tuarna a thlen thei bawk. Kan taksa hi ni tin zawi zawia insiam hret hret tur a ni a, rang taka siam thut kan tum chuan kan tihrâwl, kan lung, kan pumpui, kan kâwng leh kan taksa peng hrang hrangin a tuar nasa thei hle. A pawimawh ber chu hmanhmawh loh hi a ni.
Exercise hi a pawimawh kan tih rualin a tihdan dik taka tih erawh a pawimawh hle. Vawi khat inhliam hian dam chhuah nan hun rei tak a duh thin tih hria i la. Hmanhmawh avanga nasa taka exercise lâk hian chauh ngawih ngawihna leh mut theih lohna a thlen a, chu mai bakah hliampui tuarna a thlen thei bawk. Kan taksa hi ni tin zawi zawia insiam hret hret tur a ni a, rang taka siam thut kan tum chuan kan tihrâwl, kan lung, kan pumpui, kan kâwng leh kan taksa peng hrang hrangin a tuar nasa thei hle. A pawimawh ber chu hmanhmawh loh hi a ni.
Posted in: 
0 comments:
Post a Comment