“Isol mandeko rime, gamchina aro dongtimchina, ua Eden bariko donaha” ” (A·bachenga 2:15 NKJV).

Aiao Inmanpilgipa Be·en An·senganina Kattarang: Wilma Rudolph bilsi bri ong·o polio saako man·ahachim, aro uan uni ja·a samsako an·ma goka ong·atahachim. Janggi tanga gimiko ua mamung dakchakiani gride rama re·na man·taijawaha ine aganahachim. 

Indiba Wilma mamungkoba dakgijade roaijaha. Ja·a ga·na man·gijagipa ja·achiba ua rama re·draaiaha. Bilsi sku ong·ahaon, aiao inmangipa doctorrang uni ja·a ning·oniko silko tekgipako oke galaha, maina ua silko teka griba ua rama re·na man·aiahachim. 

Bilsi 13 ong·ahaon ua kate rona miksongaha aro katsusaaona napaha. Katsusaanio ua ja·manchakbatgipa ong·aiahachim. Katsusaa changantian ua katrongpaaiahachim. Bang·a manderangan uko katjachina didiahachim, indiba ua miksonganiko dontongjaha. Unon salsao, ua katanio chegipa ong·aha … 

Skanggipa changna maidakgipa exerciseko on·ahachim?

damara Eden bario dongengachim, aro ua namgipa exerciseni bewalko ja·rikengachim. (Beben, bari bagan dakania be·en an·sengania namchongmota!) Indiba obostarang name dongchajaha — pap sabisi aro sianiko sokatskaaha.
Aro Sastroo aganani gitade, mandeni dalbewalrangba dingtangbaaha. Be·enko bilake rakkina maikai exercise dakgiparang dingtang dingtang ranta ka·anirangko nanga, uandake dingtanggipa exerciserangko man·atna gita Isol Adamna on·skaaha: “Nang·na a·a marang nangaha; na·a janggi tanga dipet duk man·e a·aoniko cha·gen … Mikkang gramchie cha·aniko cha·gen” (A·bachenga 3:17, 19). Adamni “kamara” rakbatahachim, maina ua “ding·ol” aro “gramchie” kamko ka·na nangahachim.

Exercise iarangchi nang·na namgniko ong·ata:

• caloryrangko kamata,
• bilko aro chakna amaniko bariata,
• nambate nikata aro bilko on·dapa,
• ka·tongni an·senge donganiko bariata,
• aro ruutbate aro kusi ong·bate janggi tangata!
Ia miksonganirang gimikkon exerciseni namgniko u·ie chu·sokaniko man·atna ama.

Nambatgipa exercise ara maia?

Dingtang dingtang masil rokomgni donga ine na·a u·iachima? Altuagipa execiserangko dakon masilrang bilake kam ka·ja, uandake bilake kam ka·na nanggijagipa masilrangkon “fast twitch” masilrang ine minga. Nang·ko bilakdapatna gitade je raka kamkon uarang dake nikkuja uarangko skie ra·na nangaha. Unon ia masilrang an·tangtangna skango u·ikugijagipa gital skie ra·aniko ra·na nangaha. Jensalo jrimgipa de·anirangko de·e exerciseko daka, unon ia masilrangko jakkalskaa.
“Slow twitch” masil ingipara chel·e kata ba ruute bilchrokchroke, ruute exercise dakanirangan ong·a, aro iana bang·bee oxygenko rang·sitnaba nangaha. Iarang masilko bang·batbee bariatani ong·jaoba, be·enoniko calorieko bang·bee jakkalskaa.
Nambatgipa exercise dakani programde ia masil rokomgniko kam ka·atanian ong·aia. Ruute chakatna amgipa aro bilakatna man·gipa, mitimko jrongatna man·gipa aro ka·tongni bakrangko bilakatna man·giparangan nambatgipa exercise dakanirang ong·aia!

Ka·tongko fit ong·e rakkina gita badita ka·tong ta·rake cha·suania nama uko u·ie ra·ania nama. Badita ta·rake ka·tong cha·suna nanga ukoa iachi hisapna man·a:
220 – (Nang bilsi) = nang ka·tong cha·suani minitprako ong·na nanggipa ong·a.
Mesokna gita, bilsi 40 ong·gipa mandeni ka·tongni cha·suania minitprako 180 ong·na man·a. (220 – 40 = 180 ian minitprako cha·suani ong·a.)
Man·a dipet nang ka·tongni cha·suaniko ong·e rakkina gitade, nang ka·tongni cha·suania, cha·suna nangania bilchrokchroke exercise dakmitingo ritchaprako 50 oni 75 ni gisepo ong·na nanga.

Aiao Inmanpilgipa Be·en
An·senganina Kattarang: Uko jakkalbo;
cha·nabe. Be·en
gitchakara gitchaka,
maina uan type II masilni bisringrang ong·tokachim, maina iarango oxygenchi gapatna nanggipa an·chi ja·dilrang dongtokachim. Sandie nianio nikanide, ia be·en gitchakko cha·giparanga ka·tongni aro bibikni kensarrangko man·ninggiparang ong·a.

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