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Apɔmuden

Zone 2 Cardio: Ahomeka Mu Anammɔntu a Ɛkyekye Wo Apɔmuden Brɛoo

Ɛnsɛ sɛ wosɛe wo ho ansa na woanya apɔmuden. Zone 2 yɛ anammɔntu a ɛyɛ mmrɛw, nkɔmmɔbɔ mu de, a ɛyɛ papa a ɛyɛ nwonwa ma wo koma, w'ahoɔden a ɛtena hɔ, ne wo tirim.

Ɛfiri Keep Calm 4 simma akenkan Updated
A group of people doing yoga outside on a sunny day

Photo by Anna Stampfli on Unsplash

Afotusɛm ntiantia

  • Move at a pace where you can talk but not sing.
  • Aim for 20 to 45 minutes, a few days a week.
  • Keep it gentle on purpose, and repeat it often.

Baabi wɔ kwan no so no, yɛn mu pii faa adwene no sɛ apɔwmudennyɛ ho hia bere a ɛyɛ yaw nko ara. Anim a ayɛ kɔkɔɔ, atade a anokware, ahomemu a ɛrehyew. Sɛ na worenhome basaa a, na wonyɛɛ mmɔden ankasa. Saa gyidi no ma nnipa pii tena akongua so, efisɛ hena na ɔwɔ ahoɔden a ɔde behu amane mprɛnsa dapɛn biara mu?

Hwɛ asɛm pa bi. Cardio a ɛkyekye apɔwmuden ankasa a ɛtena hɔ no fa kɛse ba wɔ anammɔntu a ɛyɛ mmrɛw araa ma woebetumi abɔ nkɔmmɔ wɔ ne nyinaa mu. Wɔfrɛ no Zone 2, na ɛyɛ mmɔdenbɔ a wubetumi akɔ so ayɛ bere tenten a wonsuro.

Sɛnea Zone 2 te ankasa

Gyae akontaabu no kakra. Ɔkwan a ɛyɛ mmrɛw sen biara a wode behu Zone 2 ne kasa sɔhwɛ no. Worekɔ wɔ anammɔntu a wubetumi abɔ nkɔmmɔ kakra, woyi nsɛmfua kakra ansa na wuhia ahome. Worentumi nto dwom yiye. Wo ho yɛ hyew na worehome kakra a emu yɛ den kakra, nanso wonnu w'anohyeto ho koraa. Sɛ wubetumi aka nsɛmfua baako pɛ a, na woaforo akɔ soro. Sɛ wubetumi ato dwom denneennen a, ma no nkɔ soro kakra.

Wɔ akontaabu mfoni ho a, Zone 2 si bɛyɛ 60 kosi 70 mu ɔha wɔ wo koma bɔ a ɛkɔ soro sen biara mu, sɛnea Cleveland Clinic ka. Akontaabu a ɛbɛyɛ wo koma bɔ a ɛkɔ soro sen biara ne 220 a woayi wo mfe afi mu, nanso ɛno yɛ ntɛntɛnmu, ɛnyɛ nokware a ɛsi pi. Kasa sɔhwɛ no ne ɔkwankyerɛni a ne tirim yɛ mmrɛw, na ɛsesa ne ho wɔ nna a woabrɛ anaa woreyare.

Anammɔntu ntɛm, sakre a ɛyɛ mmrɛw, asuoguare a ɛyɛ brɛoo, mmirikatu a ɛyɛ brɛoo sɛ ɛyɛ wo dɛ a, anammɔntu tenten a ɛforo bepɔw mpo. Eyinom mu biara betumi de wo aka Zone 2 mfimfini pɛɛ.

Nea enti a anammɔntu a ɛyɛ mmrɛw no yɛ adwuma

Ɛte sɛ nea ɛyɛ mmrɛw dodo ma ɛho nhia. Ɛnte saa. Wɔ ahoɔden a ɛba fam yi mu, wo nipadua de srade di dwuma sɛ n'ahoɔden titiriw, na bere a ɛrekɔ no ɛyɛ pa wɔ adwuma a ɛyɛ kɔmm, a ɛkɔ akyiri a wɔde kyekye ahoɔden a ɛtena hɔ. Cleveland Clinic ka sɛ Zone 2 adwuma a ɛkɔ so daa hyɛ koma honam mu den, ma mogyabɔnten nketenkete a ɛma wo honam mu adwuma aduan no dɔɔso, na ɛma sɛnea wo nkwammoa yɛ ahoɔden no yɛ papa. Ɛno ne ɛngyin no a ɛreyɛ kɛse na ɛyɛ adwuma yiye.

Esiane sɛ adesoa a ɛda wo joints ne wo honam nkasae so yɛ kakraa nti, asiane a wubefa pira no nso yɛ kakraa, na wo ho san yɛ den ntɛm. Ɛno na ɛyɛ ade a wubetumi ayɛ no dapɛn biara ankasa, na ɛno ne ne nyinaa botae. Adɛn a wokɔ so daa di ahoɔden a emu yɛ den so nkonim bere a emu den no ma woto wo ho akyi.

Adwene mu mfaso bi wɔ hɔ a ɛyɛ den sɛ wobɛsusuw nanso ɛyɛ mmrɛw sɛ wobɛte nka. Adwuma a ɛyɛ mmrɛw a ɛyɛ simma 30 anaa 40 nsɛe wo. Ɛma wo tirim da hɔ. Wo mmati gugu fam, dede a ɛwɔ wo tirim no yɛ kɔmm, na wuwie wɔ anigye mu sen sɛnea wofii ase. Nnipa pii fa saa abodwo a ɛtena hɔ daa, a wubetumi ayɛ bio no, sɛ adɛn nti a wɔkɔ so san ba.

Sɛnea wode behyɛ wo da mu

American Heart Association tu fo sɛ bɛyɛ simma 150 a ɛyɛ mmɔdenbɔ a emu yɛ den kakra dapɛn biara, na Zone 2 hyɛ saa botae no mu pɛpɛɛpɛ. Ɛho nhia sɛ woyɛ ne nyinaa prɛko pɛ.

  1. Fa nea woyɛ dedaw hyɛ ase. Anammɔntu a woyɛ no da biara ka ho. Nantew ntɛm kakra ara, kosi sɛ wubedu kasa-nanso-nto-dwom anammɔntu no so.
  2. Bɔ wo bo sɛ wobɛyɛ simma 20 kosi 45. Bere tenten ne baabi a Zone 2 hyerɛn, nanso nea ɛyɛ tiaa nso ka ho.
  3. Trɛw mu wɔ dapɛn no mu. Nnafua abiɛsa kosi anum dɔɔso ma nnipa dodow no ara.
  4. Ma ɛnyɛ ntoboaseɛ wɔ wo pɛ mu. Wɔyɛɛ saa anammɔntu yi sɛ ɛbɛyɛ ade a wubetumi akɔ so ayɛ, ɛnyɛ ɔbarima nneɛma. Sɛ wopɛ sɛ wopia wo ho a, fa no sie ma da foforo.

Sɛ eyi yɛ ade foforo koraa ma wo, anaa wowɔ koma yare, woafa nyinsɛn, anaa wowɔ apɔwmuden ho asɛm bi a ɛma wugyina hɔ a, ka kyerɛ wo dɔkota ansa na woforo wo ho kɔ soro. Ɛno nyɛ amammerɛ kɛkɛ. Nkɔmmɔbɔ tiawa betumi aka nea ɛho wɔ ahobammɔ ma wo nipadua titiriw akyerɛ wo, na eyi dadwen no fi mfiase no.

Bere a mmrɛw no ara dɔɔso

Abodwo a ɛyɛ kɔmm wɔ mu wɔ adesua a wode hu sɛ ɛho nhia sɛ wotwe wo ho aso ansa na woahwɛ wo ho. Anammɔntu a ɛte sɛ ɛyɛ mmrɛw dodo no reyɛ adwuma ankasa wɔ ase, wɔ wo koma, w'ahoɔden a ɛtena hɔ, ne w'adwene mu asomdwoe ho. Wubetumi ayɛ no wɔ da a emu yɛ den so. Wubetumi ayɛ no wɔ mpaboa dedaw mu wɔ mpɔtam hɔ. Na wubetumi akɔ so ayɛ no, na ɛno ne fa a ɛsesa nneɛma ankasa.

Sɛ da bi wote koma mu yaw, ahomemu a ɛyɛ tiaa wɔ ɔkwan a ɛnyɛ daa so, anihaw, anaa yaw a ɛmfata a, gyae na ka kyerɛ dɔkota. Apɔwmudennyɛ a ɛyɛ mmrɛw ɛsɛ sɛ ɛyɛ mmrɛw. Sɛ ɛnte saa a, ɛno yɛ ade a ɛsɛ sɛ wode w'adwene si so.

Nsɛm a Wonyaa Fii

Ansa na wobɛkɔ, kasɛm tiawa bi fa ɔhwɛ ho

KEEP CALM de adesua nnwinnadeɛ a wode boa wo ho a wontua hwee ma. Eyi nyɛ ayaresa afotuo, yare ho nhwehwɛmu, anaa adwene ho ayaresa, na ɛnnsi ɔbenfoɔ hwɛ ananmu. Sɛ biribi wɔ ha a ɛkyerɛ sɛ ɛboro daa nhyɛso so a, sɛ wobɛfrɛ ɔbenfoɔ no yɛ anammɔntuo a emu yɛ den na nyansa wɔ mu.

If you are in crisis or thinking about harming yourself, you are not alone. In the US, call or text 988 (Suicide & Crisis Lifeline, 24/7), text HOME to 741741 (Crisis Text Line), or call 911 in an emergency.