{"id":24663,"date":"2026-02-04T21:00:00","date_gmt":"2026-02-04T14:30:00","guid":{"rendered":"https:\/\/www.telekyanmar.org\/?p=24663"},"modified":"2026-02-15T18:51:18","modified_gmt":"2026-02-15T12:21:18","slug":"%e1%80%87%e1%80%af%e1%80%94%e1%80%ba%e1%80%87%e1%80%af%e1%80%94%e1%80%ba%e1%80%90%e1%80%ad%e1%80%af%e1%80%b7-%e1%80%99%e1%80%ad%e1%80%9e%e1%80%ac%e1%80%b8%e1%80%85%e1%80%af-zone-family","status":"publish","type":"post","link":"https:\/\/www.telekyanmar.org\/en\/%e1%80%87%e1%80%af%e1%80%94%e1%80%ba%e1%80%87%e1%80%af%e1%80%94%e1%80%ba%e1%80%90%e1%80%ad%e1%80%af%e1%80%b7-%e1%80%99%e1%80%ad%e1%80%9e%e1%80%ac%e1%80%b8%e1%80%85%e1%80%af-zone-family\/","title":{"rendered":"\u200e\u1007\u102f\u1014\u103a\u1007\u102f\u1014\u103a\u1010\u102d\u102f\u1037 \u1019\u102d\u101e\u102c\u1038\u1005\u102f (Zone Family)"},"content":{"rendered":"<p>\u200e\u1021\u1001\u103b\u102d\u102f\u1037\u1021\u1001\u103b\u102d\u102f\u1037\u1010\u103d\u1031\u1000 &#8220; \u1007\u102f\u1014\u103a\u101d\u1019\u103a\u1038\u1000 \u1018\u101a\u103a\u1014\u1031\u101c\u1032 \u1019\u101e\u102d\u1018\u1030\u1038&#8221;  \u1010\u102d\u102f\u1037\u104a &#8220; \u1007\u102f\u1014\u103a\u1010\u1030\u1038\u1000 \u1018\u102c\u101c\u1032&#8221;  \u1010\u102d\u102f\u1037\u1006\u102d\u102f\u1015\u103c\u102e\u1038 \u1019\u1031\u1038\u1014\u1031\u1000\u103c\u1010\u101a\u103a\u1006\u102d\u102f\u101c\u102c\u1038\u104b \u1015\u103c\u102e\u1038\u1010\u1031\u102c\u1037 \u101b\u103e\u1031\u1037\u1010\u1005\u103a\u1015\u1010\u103a\u1000 \u1014\u102e\u1015\u102b\u1017\u102d\u102f\u1004\u103a\u1038\u101b\u1015\u103a\u1005\u103a \u1021\u1000\u103c\u1031\u102c\u1004\u103a\u1038\u1015\u103c\u1031\u102c\u101b\u1004\u103a\u1038 \u1011\u1014\u103a\u1038\u101b\u100a\u103a\u1000\u103b\u102d\u102f\u1001\u102d\u102f\u1004\u103a\u1038\u101c\u102d\u102f\u1000\u103a\u1019\u102d\u101c\u102d\u102f\u1037 \u1019\u1000\u103b\u1031\u1014\u1015\u103a\u101e\u1036\u101c\u1031\u1038\u1010\u103d\u1031\u101c\u100a\u103a\u1038 \u1015\u102d\u1000\u103b\u102d\u1015\u102d\u1000\u103b\u102d \u1011\u103d\u1000\u103a\u101c\u102c\u1010\u101a\u103a\u1006\u102d\u102f\u101c\u102c\u1038\u2026 \ud83e\udd2d<br>\u200e<br>\u200e\u1007\u102f\u1014\u103a\u1007\u102f\u1014\u103a\u1010\u102d\u102f\u1037 \u1019\u102d\u101e\u102c\u1038\u1005\u102f (Zone Family) \u1021\u1000\u103c\u1031\u102c\u1004\u103a\u1038\u1000\u102d\u102f \u1015\u103c\u1031\u102c\u1015\u103c\u101b\u101b\u1004\u103a \u101e\u1030\u1010\u102d\u102f\u1037\u1000 \u1019\u1031\u102c\u1004\u103a\u1014\u103e\u1019\u1004\u102b\u1038\u101a\u1031\u102c\u1000\u103a \u101b\u103e\u102d\u1010\u102c\u1015\u102b\u104b &#8220; \u1007\u102f\u1014\u103a\u101d\u1019\u103a\u1038&#8221;  \u1000\u1014\u1031 &#8220; \u1007\u102f\u1014\u103a\u1016\u102d\u102f\u1000\u103a&#8221;  (Zone 1, Zone 2, Zone 3, Zone&nbsp; 4, Zone 5) \u1006\u102d\u102f\u1015\u103c\u102e\u1038\u1010\u1031\u102c\u1037\u1015\u1031\u102b\u1037\u104b<br>\u200e<br>\u200e\u1010\u101a\u103a\u101c\u102e\u1000\u103b\u1014\u103a\u1038\u1019\u102c\u1019\u103e\u102c \u1007\u102f\u1014\u103a\u1019\u102d\u101e\u102c\u1038\u1005\u102f \u1010\u102d\u102f\u1038\u1015\u103d\u102c\u1038\u101c\u102c\u1010\u102c\u1000\u1010\u1031\u102c\u1037 \u101d\u1019\u103a\u1038\u101e\u102c\u1005\u101b\u102c\u1015\u102b\u104b \u101f\u102d\u102f\u1018\u1000\u103a\u1015\u1031\u1037\u1001\u103b\u103a\u1000 &#8220; \u1012\u1031\u102b\u1000\u103a\u1010\u102c\u1007\u102f\u1014\u103a\u101e\u101b\u102e\u1038&#8221;  \u1010\u1005\u103a\u1016\u103c\u1005\u103a\u101c\u1032 &#8220; \u1021\u1004\u101a\u103a\u1000\u1031\u102c\u1004\u103a\u101c\u1031\u1038&#8221;  \u1000\u1010\u1031\u102c\u1037 \u1012\u102e\u1021\u1001\u103b\u102d\u1014\u103a\u1006\u102d\u102f \u101e\u1030\u1037\u1018\u102c\u101e\u102c\u101e\u1030 \u101b\u1031\u1001\u103b\u102d\u1014\u103a\u1000\u102d\u102f\u1000\u103a\u1015\u103c\u102e\u1038 \u1000\u1031\u102c\u1004\u103a\u1038\u1014\u1031\u101c\u1031\u102c\u1000\u103a\u1015\u103c\u102e \u1011\u1004\u103a\u1015\u102b\u1037\u104b \u1010\u1000\u101a\u103a\u1010\u1031\u102c\u1037 \u1001\u102f\u101c\u102d\u102f\u1010\u103d\u1031\u101b\u1031\u1038\u1001\u103b\u1004\u103a\u101c\u102d\u102f\u1037 \u1021\u1000\u103d\u1000\u103a\u1001\u103b\u1000\u103c\u1036\u1005\u100a\u103a\u1011\u102c\u1038\u1010\u102c \u1000\u103c\u102c\u1015\u103c\u102e\u104b \u1010\u1031\u102c\u103a\u1000\u103c\u102c \u101b\u1031\u102c\u1002\u102b\u1010\u103d\u1031\u1021\u1000\u103c\u1031\u102c\u1004\u103a\u1038\u1000\u102d\u102f \u1019\u101b\u1031\u1038\u1018\u1032 \u1005\u102d\u1010\u103a\u100a\u1005\u103a\u1014\u1031\u1010\u1032\u1037\u1000\u102c\u101c\u1019\u103e\u102c \u1010\u1005\u103a\u1001\u102b\u101c\u102c\u101c\u100a\u103a\u1038 \u1000\u102d\u102f\u101a\u103a\u101c\u1000\u103a\u101c\u103e\u102f\u1015\u103a\u101b\u103e\u102c\u1038\u1015\u1032 \u101c\u102f\u1015\u103a\u1001\u102d\u102f\u1004\u103a\u1038\u1014\u1031\u1010\u101a\u103a\u101c\u102d\u102f\u1037 \u1021\u1004\u101a\u103a\u1000\u1031\u102c\u1004\u103a \u1018\u101c\u102d\u1014\u103a\u1038\u1019\u103e\u102c\u104a \u1021\u1015\u103c\u1005\u103a\u1010\u1004\u103a\u1019\u103e\u102c\u1000\u103c\u1031\u102c\u1000\u103a\u101c\u102d\u102f\u1037 \u1001\u1031\u102b\u1004\u103a\u1038\u101c\u1031\u1038\u1010\u102d\u102f\u1038\u101c\u102d\u102f\u1000\u103a\u104a \u1015\u1001\u102f\u1036\u1038\u101c\u1031\u1038\u1010\u102d\u102f\u1038\u101c\u102d\u102f\u1000\u103a\u101c\u102f\u1015\u103a\u101b\u1004\u103a\u1038 \u1001\u102f\u1019\u103e\u1015\u1032 \u1021\u1000\u103d\u1000\u103a\u1011\u1032 \u1010\u100a\u103a\u1037\u1010\u100a\u103a\u1037\u1000\u103c\u102e\u1038 \u101d\u1004\u103a\u101c\u102c\u1010\u1031\u102c\u1037\u1010\u101a\u103a\u104b<br>\u200e\u2026<br>\u200e\u2026<br>\u200e<br>\u200e&#8221; Zone 1, 2, 3, 4, 5&#8243; \u1006\u102d\u102f\u1010\u102c \u1018\u102c\u101c\u1032\u104b<br>\u200e<br>\u200e\u1021\u102c\u1038\u1000\u1005\u102c\u1038\u101c\u102f\u1015\u103a\u1010\u1032\u1037\u1021\u1001\u103b\u102d\u1014\u103a\u1019\u103e\u102c \u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038\u1021\u1015\u1031\u102b\u103a \u1019\u1030\u1010\u100a\u103a\u1015\u103c\u102e\u1038 \u1015\u103c\u1004\u103a\u1038\u1011\u1014\u103a\u1019\u103e\u102f\u1021\u1006\u1004\u103a\u1037 (exercise intensity) \u1000\u102d\u102f zone \u1045 \u1001\u102f \u1001\u103d\u1032\u1011\u102c\u1038\u1010\u1032\u1037 \u1019\u1031\u102c\u103a\u1012\u101a\u103a (Model) \u1010\u1005\u103a\u1001\u102f\u1015\u102b\u104b \u1021\u1031\u102c\u1000\u103a\u1000 \u1007\u102f\u1014\u103a\u1010\u103d\u1031 \u1021\u1000\u103c\u1031\u102c\u1004\u103a\u1038\u1000\u102d\u102f \u1015\u103c\u1031\u102c\u1010\u1032\u1037\u1021\u1001\u103b\u102d\u1014\u103a\u1019\u103e\u102c \u1015\u102b\u101c\u102c\u1019\u101a\u103a\u1037 \u201c\u1021\u1019\u103c\u1004\u103a\u1037\u1006\u102f\u1036\u1038 \u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038 (maximum heart rate)\u201d \u1000\u102d\u1005\u1039\u1005\u1000\u102d\u102f \u1014\u1031\u102c\u1000\u103a\u1010\u1005\u103a\u1015\u102d\u102f\u1037\u1005\u103a\u1019\u103e\u102c \u101e\u1000\u103a\u101e\u1000\u103a \u1015\u103c\u1031\u102c\u1015\u103c\u1019\u101a\u103a\u1014\u1031\u102c\u103a\u104b \u1010\u1005\u103a\u1015\u102f\u1012\u103a\u1006\u102d\u102f\u1010\u1005\u103a\u1015\u102f\u1012\u103a \u1005\u102c\u101b\u103e\u100a\u103a\u101e\u103d\u102c\u1038\u101b\u1004\u103a \u1010\u101a\u103a\u101c\u102e\u1000\u103b\u102c\u1038\u1019\u101c\u1031\u1038 \u1015\u1030\u100a\u1036\u1015\u1030\u100a\u1036\u1014\u1032\u1037 \u1006\u1030\u1010\u102c\u1000 \u1021\u101b\u1019\u103a\u1038\u1014\u102c\u1038\u100a\u102e\u1038\u101c\u102d\u102f\u1037\u1015\u102b\u101b\u101a\u103a \ud83e\udd2d\u104b<br>\u200e\u2026<br>\u200e\u2026<br>\u200e<br>\u200eZone 1: Recovery (50-60% of maximum heart rate)<br>\u200e<br>\u200e&#8221; \u1007\u102f\u1014\u103a\u101d\u1019\u103a\u1038&#8221;  \u1000\u1010\u1031\u102c\u1037 \u1014\u102c\u1038\u1014\u102c\u1038\u1014\u1031\u1014\u1031\u104a \u1021\u101c\u103d\u1014\u103a\u101e\u1000\u103a\u101e\u102c\u1010\u1032\u1037 \u1000\u102d\u102f\u101a\u103a\u101c\u1000\u103a\u101c\u103e\u102f\u1015\u103a\u101b\u103e\u102c\u1038\u1019\u103e\u102f\u1019\u103b\u102d\u102f\u1038\u1015\u102b\u104b \u1019\u103c\u1004\u103a\u101e\u102c\u1021\u1031\u102c\u1004\u103a\u1015\u103c\u1031\u102c\u101b\u101b\u1004\u103a \u101c\u103e\u102f\u1015\u103a\u101b\u103e\u102c\u1038\u1019\u103e\u102f\u101c\u102f\u1015\u103a\u1014\u1031\u101b\u1004\u103a\u1038\u1014\u1032\u1037 \u101e\u102e\u1001\u103b\u1004\u103a\u1038\u1010\u1031\u102c\u1004\u103a \u1021\u1031\u102c\u103a\u1006\u102d\u102f\u101c\u102d\u102f\u1037 \u101b\u1010\u102c\u1019\u103b\u102d\u102f\u1038\u1015\u1031\u102b\u1037\u104b \u1021\u101e\u1000\u103a\u101b\u103e\u1030\u1014\u103e\u102f\u1014\u103a\u1038\u101c\u100a\u103a\u1038 \u1015\u102f\u1036\u1019\u103e\u1014\u103a\u1015\u102b\u1015\u1032\u104b \u101c\u1019\u103a\u1038\u1019\u103c\u1014\u103a\u1019\u103c\u1014\u103a \u101c\u103b\u103e\u1031\u102c\u1000\u103a\u1010\u102c\u104a \u1005\u1000\u103a\u1018\u102e\u1038\u1016\u103c\u100a\u103a\u1038\u1016\u103c\u100a\u103a\u1038\u101c\u1031\u1038\u1014\u1004\u103a\u1038\u1010\u102c\u104a \u1015\u1031\u102b\u1037\u1015\u1031\u102b\u1037\u1015\u102b\u1038\u1015\u102b\u1038 \u101a\u102d\u102f\u1038\u1002 (Yoga) \u101c\u102f\u1015\u103a\u1010\u102c\u1019\u103b\u102d\u102f\u1038\u1010\u103d\u1031 \u1015\u102b\u1010\u1010\u103a\u1015\u102b\u1010\u101a\u103a\u104b<\/p>\n\n\n\n<p>\u1001\u1014\u1039\u1013\u102c\u1000\u102d\u102f\u101a\u103a\u1021\u101c\u1031\u1038\u1001\u103b\u102d\u1014\u103a\u1019\u103b\u102c\u1038\u1014\u1031\u101c\u102d\u102f\u1037 \u101d\u102d\u1010\u103a\u1001\u103b\u1019\u101a\u103a\u1006\u102d\u102f\u1010\u1032\u1037\u101e\u1030\u1010\u103d\u1031\u1021\u1010\u103d\u1000\u103a\u1000\u1010\u1031\u102c\u1037 \u1014\u1031\u1037\u1010\u102d\u102f\u1004\u103a\u1038 &#8220; \u1007\u102f\u1014\u103a\u101d\u1019\u103a\u1038&#8221;  \u1019\u103e\u102c\u1015\u1032 \u101c\u102f\u1015\u103a\u1014\u1031\u101c\u102d\u102f\u1037 \u1019\u101c\u102f\u1036\u101c\u1031\u102c\u1000\u103a\u1015\u102b\u1018\u1030\u1038\u1014\u1031\u102c\u103a\u104b \u1021\u101c\u1031\u1038\u1015\u102b\u1010\u1032\u1037 \u1011\u101b\u102d\u1014\u103a\u1014\u1004\u103a\u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1001\u1014\u103a\u1038 (strength\/ resistance training) \u1010\u103d\u1031\u101c\u102f\u1015\u103a\u101b\u1019\u101a\u103a\u104b \u1021\u1001\u103c\u102c\u1038\u1007\u102f\u1014\u103a\u1010\u103d\u1031\u1018\u1000\u103a\u1000\u102d\u102f \u1019\u1000\u103c\u102c\u1001\u100f \u1001\u102f\u1014\u103a\u1016\u102d\u102f\u1037\u101c\u100a\u103a\u1038 \u101c\u102d\u102f\u1015\u102b\u1010\u101a\u103a\u104b<br>\u200e<br>\u200e&#8221; \u1007\u102f\u1014\u103a\u101d\u1019\u103a\u1038&#8221;  \u1000\u102d\u102f \u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038\u1014\u1032\u1037 \u1010\u103d\u1000\u103a\u1001\u103b\u1000\u103a\u1015\u103c\u1031\u102c\u101b\u101b\u1004\u103a\u1010\u1031\u102c\u1037 \u1000\u102d\u102f\u101a\u103a\u1037\u1019\u103e\u102c \u101c\u1000\u103a\u101b\u103e\u102d \u101b\u103e\u102d\u200c\u1010\u1010\u103a\u1010\u1032\u1037 \u1021\u1019\u103c\u1004\u103a\u1037\u1006\u102f\u1036\u1038\u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038\u101b\u1032\u1037 \u1010\u1005\u103a\u101d\u1000\u103a\u101d\u1014\u103a\u1038\u1000\u103b\u1004\u103a\u101c\u1031\u102c\u1000\u103a\u1014\u1032\u1037 \u1011\u102d\u1014\u103a\u1038\u1015\u103c\u102e\u1038 \u1019\u102d\u1014\u1005\u103a \u1042\u1040 &#8211; \u1044\u1040 \u101c\u1031\u102c\u1000\u103a\u1006\u1000\u103a\u1010\u102d\u102f\u1000\u103a \u101c\u102f\u1015\u103a\u1014\u102d\u102f\u1004\u103a\u1010\u1032\u1037\u1007\u102f\u1014\u103a\u1015\u1031\u102b\u1037\u104b \u1021\u102c\u1038\u1000\u1005\u102c\u1038\u1010\u1005\u103a\u1001\u102f\u1001\u102f\u1000\u102d\u102f \u101c\u102f\u1015\u103a\u1014\u1031\u1000\u103b\u101e\u1030\u1010\u103d\u1031\u1006\u102d\u102f\u101b\u1004\u103a \u101e\u102d\u1015\u102b\u1010\u101a\u103a\u104b&nbsp;\u1021\u1001\u103b\u102d\u102f\u1037\u101c\u100a\u103a\u1038 \u1014\u102c\u101b\u102e\u1014\u1032\u1037 \u1019\u103e\u1010\u103a\u1000\u103c\u1010\u1031\u102c\u1037 \u1019\u103e\u1010\u103a\u1010\u1019\u103a\u1038\u1010\u103d\u1031\u1000\u102d\u102f \u1015\u103c\u1014\u103a\u1000\u103c\u100a\u103a\u1037\u101b\u1004\u103a \u101e\u102d\u1014\u102d\u102f\u1004\u103a\u1015\u102b\u1010\u101a\u103a\u104b<\/p>\n\n\n\n<p>\u1015\u103c\u1004\u103a\u1038\u1015\u103c\u1004\u103a\u1038\u1011\u1014\u103a\u1011\u1014\u103a \u1021\u102c\u1038\u1000\u1005\u102c\u1038\u101c\u102f\u1015\u103a\u1014\u1031\u1010\u1032\u1037\u1021\u1001\u103b\u102d\u1014\u103a\u1019\u103e\u102c \u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038 \u1021\u1019\u103c\u1004\u103a\u1037\u1006\u102f\u1036\u1038\u101f\u102c \u1010\u1005\u103a\u1019\u102d\u1014\u1005\u103a\u1000\u102d\u102f \u1041\u1048\u1040 \u1021\u1011\u102d \u101b\u103e\u102d\u1016\u1030\u1038\u1010\u1032\u1037\u101e\u1030\u1006\u102d\u102f\u101b\u1004\u103a \u1012\u102e Zone 1 \u101c\u103e\u102f\u1015\u103a\u101b\u103e\u102c\u1038\u1019\u103e\u102f \u101c\u102f\u1015\u103a\u1014\u1031\u1001\u103b\u102d\u1014\u103a\u1019\u103e\u102c \u1010\u1005\u103a\u1019\u102d\u1014\u1005\u103a \u1049\u1040 \u101d\u1014\u103a\u1038\u1000\u103b\u1004\u103a\u101c\u1031\u102c\u1000\u103a\u1015\u1032 \u1019\u103e\u1014\u103a\u1038\u1001\u103c\u1031 \u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038\u101b\u103e\u102d\u1014\u1031\u1019\u101a\u103a\u1037 \u101e\u1018\u1031\u102c\u1015\u1031\u102b\u1037\u104b<br>\u200e.<br>\u200e<br>\u200eZone 2: Easy Aerobic (60-70% of max heart rate)<br>\u200e<br>\u200e\u101c\u102c\u1015\u103c\u102e\u104b \u1012\u102e\u1010\u1005\u103a\u1001\u102b \u1010\u102d\u102f\u1037\u1021\u101c\u103e\u100a\u103a\u1037\u1015\u1032\u104b<\/p>\n\n\n\n<p>\u1014\u100a\u103a\u1038\u1014\u100a\u103a\u1038\u1015\u102b\u1038\u1015\u102b\u1038 \u1021\u102c\u1038\u1000\u1005\u102c\u1038 \u1005\u101c\u102f\u1015\u103a\u1015\u103c\u102e\u104a \u1005\u102c\u1010\u103d\u1031 \u1005\u1016\u1010\u103a\u1015\u103c\u102e\u104a \u101c\u1031\u1037\u101c\u102c\u1015\u103c\u102e\u1006\u102d\u102f\u101b\u1004\u103a &#8220; \u1007\u102f\u1014\u103a\u1010\u1030\u1038&#8221;  \u1000\u102d\u102f \u101e\u102d\u1000\u103c\u1015\u102b\u1015\u103c\u102e\u104b \u1021\u1015\u103c\u1031\u1038\u101e\u1019\u102c\u1038\u1010\u103d\u1031 \u1010\u1031\u102c\u103a\u1010\u1031\u102c\u103a\u101b\u1030\u1038\u101e\u103d\u1015\u103a\u1010\u1032\u1037\u104a \u1001\u101b\u1031\u1007\u102e\u1016\u103c\u1005\u103a\u1010\u1032\u1037 \u1007\u102f\u1014\u103a\u101c\u1031\u1038\u1015\u1031\u102b\u1037\u104b<\/p>\n\n\n\n<p>\u101e\u1030\u1000 \u1021\u1019\u103c\u1004\u103a\u1037\u1006\u102f\u1036\u1038 \u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038\u101b\u1032\u1037 60\/70 % \u101c\u1031\u102c\u1000\u103a\u1014\u1032\u1037 \u1011\u102d\u1014\u103a\u1038\u1015\u103c\u102e\u1038 \u1019\u102d\u1014\u1005\u103a \u1042\u1040 &#8211; \u1044\u1040 \u101c\u1031\u102c\u1000\u103a\u1011\u102d \u101c\u102f\u1015\u103a\u1014\u102d\u102f\u1004\u103a\u1010\u1032\u1037\u1007\u102f\u1014\u103a\u1015\u102b\u104b \u1005\u1031\u102c\u1005\u1031\u102c\u1000 \u1021\u1019\u103c\u1004\u103a\u1037\u1006\u102f\u1036\u1038 \u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038\u1021\u1014\u1031\u1014\u1032\u1037 \u1010\u1005\u103a\u1019\u102d\u1014\u1005\u103a\u1000\u102d\u102f \u1041\u1048\u1040 \u1021\u1019\u103c\u1004\u103a\u1037\u1006\u102f\u1036\u1038\u101b\u103e\u102d\u101e\u1030\u1006\u102d\u102f\u101b\u1004\u103a \u1001\u102f \u1041\u1042\u1040 &#8211; \u1041\u1043\u1040 \u1000\u103c\u102c\u1038\u101c\u1031\u102c\u1000\u103a \u101b\u103e\u102d\u1015\u102b\u1015\u103c\u102e\u104b \u101e\u1000\u103a\u1010\u1031\u102c\u1004\u103a\u1037\u101e\u1000\u103a\u101e\u102c\u1010\u1031\u102c\u1037 \u101b\u103e\u102d\u1015\u102b\u101e\u1031\u1038\u1010\u101a\u103a\u104b &#8220; \u1007\u102f\u1014\u103a\u101d\u1019\u103a\u1038&#8221;  \u101c\u1031\u102c\u1000\u103a\u1010\u1031\u102c\u1037 \u1019\u1021\u1031\u1038\u1006\u1031\u1038\u1010\u1031\u102c\u1037\u1018\u1030\u1038\u1015\u1031\u102b\u1037\u104b \u1005\u1000\u102c\u1038\u1015\u103c\u1031\u102c\u101c\u102d\u102f\u1037\u101b\u101e\u1031\u1038\u1010\u1032\u1037\u1007\u102f\u1014\u103a (conversational zone) \u101c\u102d\u102f\u1037\u101c\u100a\u103a\u1038 \u1021\u1001\u103b\u102d\u102f\u1037\u1000 \u1001\u1031\u102b\u103a\u1000\u103c\u1010\u101a\u103a\u104b \u1018\u101a\u103a\u101c\u1031\u102c\u1000\u103a \u1010\u101b\u1005\u1015\u103a\u1015\u103c\u1031\u102c\u1014\u102d\u102f\u1004\u103a\u101c\u1032\u1000 \u1010\u1005\u103a\u101a\u1031\u102c\u1000\u103a\u1014\u1032\u1037 \u1010\u1005\u103a\u101a\u1031\u102c\u1000\u103a\u1010\u1031\u102c\u1037 \u1019\u1010\u1030\u1018\u1030\u1038\u1015\u1031\u102b\u1037\u1014\u1031\u102c\u103a\u104b<br>\u200e<br>\u200e\u1010\u102c\u101d\u1031\u1038\u1015\u103c\u1031\u1038\u101c\u1031\u1037\u101b\u103e\u102d\u1010\u1032\u1037\u101e\u1030\u104a \u1005\u1000\u103a\u1018\u102e\u1038\u1005\u102e\u1038\u1010\u1032\u1037\u1021\u1001\u102b \u1000\u102e\u101c\u102d\u102f\u1019\u103b\u102c\u1038\u1019\u103b\u102c\u1038\u1014\u1004\u103a\u1038\u1010\u1032\u1037\u101e\u1030\u1010\u103d\u1031\u1006\u102d\u102f\u101b\u1004\u103a \u101e\u1030\u1010\u102d\u102f\u1037\u101b\u1032\u1037 \u101c\u1031\u1037\u1000\u103b\u1004\u103a\u1037\u1001\u1014\u103a\u1038\u1021\u1001\u103b\u102d\u1014\u103a 70\/80 % \u1000 Zone 2 \u1014\u1032\u1037\u1015\u1032 \u1000\u102f\u1014\u103a\u1006\u102f\u1036\u1038\u101c\u1031\u1037\u101b\u103e\u102d\u1000\u103c\u1015\u102b\u1010\u101a\u103a\u104b \u1021\u101c\u1031\u1037\u1021\u1000\u103b\u1004\u103a\u1037\u1015\u1031\u102b\u103a \u1019\u1030\u1010\u100a\u103a\u1015\u103c\u102e\u1038 \u1021\u1001\u103b\u102d\u102f\u1037\u1006\u102d\u102f \u1014\u102c\u101b\u102e\u1014\u1032\u1037\u1001\u103b\u102e\u1015\u103c\u102e\u1038 &#8220; \u1007\u102f\u1014\u103a\u1010\u1030\u1038&#8221;  \u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038\u1000\u102d\u102f \u1011\u102d\u1014\u103a\u1038\u1014\u102d\u102f\u1004\u103a\u1000\u103c\u1010\u101a\u103a\u104b \u101d\u1031\u1038\u101d\u1031\u1038\u101b\u1031\u102c\u1000\u103a\u1001\u103b\u1004\u103a\u101b\u1004\u103a \u1014\u103e\u1031\u1038\u1014\u103e\u1031\u1038\u101e\u103d\u102c\u1038\u1016\u102d\u102f\u1037 \u101e\u1004\u103a\u101a\u1030\u101b\u1019\u101a\u103a\u101c\u102d\u102f\u1037\u1015\u1032 \u1006\u102d\u102f\u101b\u1019\u101c\u102c\u1038\u104b<\/p>\n\n\n\n<p>\u1012\u102b\u1015\u1031\u1019\u101a\u103a\u1037 \u1010\u1005\u103a\u101a\u1031\u102c\u1000\u103a\u1014\u1032\u1037 \u1010\u1005\u103a\u101a\u1031\u102c\u1000\u103a\u101b\u1032\u1037 &#8220; \u1007\u102f\u1014\u103a\u1010\u1030\u1038&#8221;  \u1000\u101c\u100a\u103a\u1038 \u1019\u1010\u1030\u1000\u103c\u1018\u1030\u1038\u1014\u1031\u102c\u103a\u104b \u1000\u1019\u1039\u1018\u102c\u1037\u1014\u102c\u1019\u100a\u103a\u1000\u103b\u1031\u102c\u103a \u1021\u1015\u103c\u1031\u1038\u101e\u1019\u102c\u1038 \u1021\u1032\u101c\u103b\u102f \u1000\u1005\u103a\u1015\u103a\u1001\u103b\u102d\u102f\u1002\u1031\u1038 (Eliud Kipchoge) \u1010\u102d\u102f\u1037\u104a \u1021\u1015\u103c\u1031\u1038\u1019\u101a\u103a \u1006\u102e\u1016\u1014\u103a \u101f\u1000\u103a\u1006\u1014\u103a (Sifan Hassan) \u1010\u102d\u102f\u1037\u101b\u1032\u1037 &#8220; \u1007\u102f\u1014\u103a\u1010\u1030\u1038&#8221;  \u1000 \u1000\u102d\u102f\u101a\u103a\u1010\u103d\u1031\u101b\u1032\u1037 \u1021\u102c\u1038\u1000\u102f\u1014\u103a\u1019\u1031\u102c\u1004\u103a\u1038\u101b\u1010\u1032\u1037 &#8220; \u1007\u102f\u1014\u103a\u1016\u102d\u102f\u1000\u103a&#8221;  \u1014\u1032\u1037\u1010\u1031\u102c\u1004\u103a \u1019\u102e\u1001\u103b\u1004\u103a\u1019\u103e \u1019\u102e\u1019\u103e\u102c\u1015\u102b\u104b<br>\u200e.<br>\u200e<br>\u200eZone 3: Moderate aerobic\/ Tempo (70-80% of max heart rate)<br>\u200e<br>\u1010\u101a\u103a\u101c\u102e\u200e\u1021\u1004\u101a\u103a\u1000\u1031\u102c\u1004\u103a\u101c\u1031\u1038\u101b\u1032\u1037 \u1005\u102d\u1010\u103a\u1000\u103c\u102d\u102f\u1000\u103a\u1016\u1031\u1038\u1018\u101b\u102d\u1010\u103a\u1016\u103c\u1005\u103a\u1010\u1032\u1037 &#8220; \u1007\u102f\u1014\u103a\u101e\u101b\u102e\u1038&#8221; &nbsp; \u101b\u1031\u102c\u1000\u103a\u101b\u1004\u103a\u1010\u1031\u102c\u1037 \u1021\u1015\u1031\u102b\u103a\u1000 \u1007\u102f\u1014\u103a \u1042 \u1001\u102f\u1011\u1000\u103a \u1021\u102c\u1038\u1015\u102d\u102f\u1011\u102f\u1010\u103a\u101c\u102c\u101b\u1015\u102b\u1015\u103c\u102e\u104b<\/p>\n\n\n\n<p>\u1021\u1019\u103c\u1004\u103a\u1037\u1006\u102f\u1036\u1038 \u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038\u101b\u1032\u1037 70\/80 % \u1000\u102d\u102f \u1011\u102d\u1014\u103a\u1038\u1015\u103c\u102e\u1038 (\u1005\u1031\u102c\u1005\u1031\u102c\u1000 \u1021\u1019\u103c\u1004\u103a\u1037\u1006\u102f\u1036\u1038\u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038 \u1010\u1005\u103a\u1019\u102d\u1014\u1005\u103a \u1041\u1048\u1040 \u1001\u102f\u1014\u103a\u1010\u1032\u1037\u101e\u1030\u1006\u102d\u102f\u101b\u1004\u103a \u1001\u102f \u1041\u1044\u1040 &#8211; \u1041\u1045\u1040 \u101d\u1014\u103a\u1038\u1000\u103b\u1004\u103a\u101c\u1031\u102c\u1000\u103a \u1016\u103c\u1005\u103a\u101c\u102c\u1015\u102b\u1015\u103c\u102e\u104b) \u1019\u102d\u1014\u1005\u103a \u1042\u1040 &#8211; \u1044\u1040 \u101c\u1031\u102c\u1000\u103a \u101c\u102f\u1015\u103a\u1014\u102d\u102f\u1004\u103a\u1010\u102c\u1019\u103b\u102d\u102f\u1038\u1015\u1031\u102b\u1037\u104b&nbsp; \u1005\u1000\u102c\u1038\u1010\u1031\u102c\u1037 \u1015\u103c\u1031\u102c\u1014\u102d\u102f\u1004\u103a\u101e\u1031\u1038\u1010\u101a\u103a\u1006\u102d\u102f\u1015\u1031\u1019\u101a\u1037\u103a \u1010\u102d\u102f\u1010\u102d\u102f\u1015\u103c\u1010\u103a\u1015\u103c\u1010\u103a\u1010\u103d\u1031 \u1016\u103c\u1005\u103a\u101c\u102c\u1015\u103c\u102e\u104b<\/p>\n\n\n\n<p>\u1012\u102e\u1007\u102f\u1014\u103a\u1000\u101c\u100a\u103a\u1038 \u1021\u101b\u1031\u1038\u1000\u103c\u102e\u1038\u1015\u102b\u1010\u101a\u103a\u104b Endurance sports \u101c\u102d\u102f\u1037\u1001\u1031\u102b\u103a\u1010\u1032\u1037 \u1001\u1036\u1014\u102d\u102f\u1004\u103a\u101b\u100a\u103a\u1000\u103c\u102c\u1000\u103c\u102c\u101b\u103e\u102d\u1016\u102d\u102f\u1037\u101c\u102d\u102f\u1010\u1032\u1037 \u1021\u102c\u1038\u1000\u1005\u102c\u1038\u1014\u100a\u103a\u1038\u1010\u103d\u1031\u104a \u1021\u1019\u103b\u102c\u1038\u101e\u102d\u1010\u1032\u1037 \u1010\u102c\u101d\u1031\u1038\u1015\u103c\u1031\u1038\u1010\u102c\u104a \u1010\u102c\u101d\u1031\u1038\u1005\u1000\u103a\u1018\u102e\u1038\u1014\u1004\u103a\u1038\u1010\u102c\u104a \u1000\u102e\u101c\u102d\u102f\u1019\u103b\u102c\u1038\u1019\u103b\u102c\u1038 \u101b\u1031\u1000\u1030\u1038\u1010\u102c\u1010\u103d\u1031 \u101c\u102f\u1015\u103a\u1010\u1032\u1037\u101e\u1030\u1010\u103d\u1031\u1021\u1010\u103d\u1000\u103a &#8220; Zone 2&#8221;  \u1014\u1032\u1037 &#8220; Zone 3&#8221;  \u1000 \u1010\u1005\u103a\u1015\u1010\u103a\u1010\u102c\u1019\u103e\u102c \u1019\u103b\u102c\u1038\u1019\u103b\u102c\u1038\u101c\u1031\u1037\u1000\u103b\u1004\u103a\u1037\u101b\u1010\u1032\u1037 \u1007\u102f\u1014\u103a\u1010\u103d\u1031\u1015\u1031\u102b\u1037\u104b<br>\u200e.<br>\u200e<br>\u200eZone 4: Threshold (80-90% of max heart rate)<br>\u200e<br>\u200e&#8221; \u1007\u102f\u1014\u103a\u1016\u102d\u102f\u1038&#8221;  \u1000\u1010\u1031\u102c\u1037 \u1021\u1015\u1031\u102b\u103a\u1000 \u1007\u102f\u1014\u103a \u1043 \u1001\u102f\u1011\u1000\u103a \u1015\u102d\u102f\u1015\u103c\u1004\u103a\u1038\u1011\u1014\u103a\u1010\u1032\u1037\u1007\u102f\u1014\u103a\u1015\u102b\u104b<\/p>\n\n\n\n<p>\u1021\u1019\u103c\u1004\u103a\u1037\u1006\u102f\u1036\u1038 \u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038 \u1010\u1005\u103a\u1019\u102d\u1014\u1005\u103a \u1041\u1048\u1040 \u101e\u1019\u102c\u1038\u1021\u1010\u103d\u1000\u103a\u1006\u102d\u102f\u101b\u1004\u103a \u1001\u102f &#8220; \u1007\u102f\u1014\u103a\u1016\u102d\u102f\u1038&#8221;  \u1019\u103e\u102c \u1010\u1005\u103a\u1019\u102d\u1014\u1005\u103a \u1041\u1046\u1040 \u1000\u103b\u1031\u102c\u103a\u101c\u1031\u102c\u1000\u103a \u1001\u102f\u1014\u103a\u1014\u1031\u1015\u102b\u1015\u103c\u102e\u104b \u1005\u1000\u102c\u1038\u1015\u103c\u1031\u102c\u1010\u1031\u102c\u1037\u101c\u100a\u103a\u1038 &#8220; \u1021\u1004\u103a\u1038&#8221; \u104a &#8220; \u101f\u1004\u103a\u1037\u1021\u1004\u103a\u1038&#8221;  \u1006\u102d\u102f\u1010\u1032\u1037 \u1005\u1000\u102c\u1038\u1010\u1005\u103a\u101c\u102f\u1036\u1038\u1005\u104a \u1014\u103e\u1005\u103a\u101c\u102f\u1036\u1038\u1005\u1015\u1032 \u1015\u103c\u1031\u102c\u1014\u102d\u102f\u1004\u103a\u1015\u102b\u1010\u1031\u102c\u1037\u1010\u101a\u103a\u104b \u1018\u1031\u1038\u1000 \u1005\u1000\u102c\u1038\u101c\u102c\u1015\u103c\u1031\u102c\u1010\u1032\u1037\u101e\u1030\u1000\u102d\u102f \u101c\u103e\u1019\u103a\u1038\u1001\u1031\u102b\u1004\u103a\u1038\u1001\u1031\u102b\u1000\u103a\u1001\u103b\u1004\u103a\u1005\u102d\u1010\u103a \u1015\u1031\u102b\u1000\u103a\u101c\u102c\u1010\u1032\u1037 \u1007\u102f\u1014\u103a\u1015\u1031\u102b\u1037\u104b<\/p>\n\n\n\n<p>\u1021\u1019\u103b\u102c\u1038\u1005\u102f\u1000\u1010\u1031\u102c\u1037 &#8220; \u1007\u102f\u1014\u103a\u1016\u102d\u102f\u1038&#8221;  \u1000\u102d\u102f \u1014\u102c\u101b\u102e\u1014\u1032\u1037\u1001\u103b\u102e\u1015\u103c\u102e\u1038 \u1019\u101c\u102f\u1015\u103a\u1014\u102d\u102f\u1004\u103a\u1000\u103c\u1018\u1030\u1038\u104b \u1021\u1000\u103b\u1004\u1037\u103a\u1019\u101b\u103e\u102d\u1018\u1032 \u101c\u102f\u1015\u103a\u101b\u1004\u103a\u101c\u100a\u103a\u1038 \u1021\u1019\u1031\u102c\u1016\u1031\u102c\u1000\u103a\u101e\u103d\u102c\u1038\u1015\u102b\u101c\u102d\u1019\u103a\u1037\u1019\u101a\u103a\u104b \u1019\u102c\u101b\u101e\u103d\u1014\u103a\u1015\u103c\u1031\u1038\u1016\u102d\u102f\u1037 \u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1014\u1031\u1010\u1032\u1037\u101e\u1030\u1010\u103d\u1031\u104a \u1010\u102c\u101d\u1031\u1038\u1005\u1000\u103a\u1018\u102e\u1038\u1014\u1004\u103a\u1038\u1010\u1032\u1037\u101e\u1030\u1010\u103d\u1031\u1000\u1010\u1031\u102c\u1037 \u101c\u1031\u1037\u1000\u103b\u1004\u103a\u1037\u1019\u103e\u102f\u1000\u1031\u102c\u1004\u103a\u1038\u101b\u1004\u103a\u1000\u1031\u102c\u1004\u103a\u1038\u101e\u101c\u1031\u102c\u1000\u103a \u1043\u104a \u1044 \u1014\u102c\u101b\u102e\u101c\u1031\u102c\u1000\u103a \u1012\u102e\u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038\u1014\u1032\u1037 \u1014\u1031\u1014\u102d\u102f\u1004\u103a\u1015\u102b\u1010\u101a\u103a\u104b \u1021\u1032\u1012\u102b\u101c\u100a\u103a\u1038 \u1014\u1031\u1037\u1010\u102d\u102f\u1004\u103a\u1038\u1010\u1031\u102c\u1037 \u1019\u101f\u102f\u1010\u103a\u1018\u1030\u1038\u1014\u1031\u102c\u103a\u104b \u1015\u103c\u102d\u102f\u1004\u103a\u1015\u103d\u1032\u101b\u1000\u103a\u1010\u103d\u1031\u101c\u1031\u102c\u1000\u103a\u1019\u103e\u1015\u1032 \u1011\u102f\u1010\u103a\u101e\u102f\u1036\u1038\u1000\u103c\u101b\u1010\u102c\u1019\u103b\u102d\u102f\u1038\u1015\u102b\u104b<br>\u200e.<br>\u200e<br>\u200eZone 5: Maximum (90-100% of max heart rate)<br>\u200e<br>\u200e\u1012\u102b\u1000\u1010\u1031\u102c\u1037 &#8220; \u1007\u102f\u1014\u103a\u1016\u102d\u102f\u1000\u103a&#8221;  \u1006\u102d\u102f\u1010\u1032\u1037\u1021\u1010\u102d\u102f\u1004\u103a\u1038 \u1016\u102d\u102f\u1000\u103a\u1014\u1031\u101b\u1015\u102b\u1015\u103c\u102e\u104b Fighting for your life (\u1021\u101e\u1000\u103a\u101c\u102f\u1015\u103c\u102e\u1038 \u101f\u1031\u102c\u101f\u1032\u1006\u102d\u102f\u1000\u103a) \u1010\u1032\u1037 \u1007\u102f\u1014\u103a\u1019\u103b\u102d\u102f\u1038\u1015\u1031\u102b\u1037\u104b \u1012\u102e\u1007\u102f\u1014\u103a\u1019\u103e\u102c\u1006\u102d\u102f\u101b\u1004\u103a \u1019\u102d\u1014\u1005\u103a\u1015\u102d\u102f\u1004\u103a\u1038\u101c\u1031\u102c\u1000\u103a\u1015\u1032 \u1014\u1031\u1014\u102d\u102f\u1004\u103a\u1000\u103c\u1015\u102b\u1010\u101a\u103a\u104b \u1012\u102e\u1007\u102f\u1014\u103a\u1019\u103e\u102c\u1010\u1031\u102c\u1037 \u1005\u1000\u102c\u1038\u1000\u102d\u102f \u1019\u1015\u103c\u1031\u102c\u1014\u102d\u102f\u1004\u103a\u1010\u1031\u102c\u1037\u1015\u102b\u1018\u1030\u1038\u1014\u1031\u102c\u103a\u104b \u1025\u1015\u1019\u102c &#8211; \u1010\u102c\u1010\u102d\u102f \u1019\u102e\u1010\u102c \u1041\u1040\u1040 \u1010\u102d\u102f\u1037\u104a \u1044\u1040\u1040 \u1010\u102d\u102f\u1037\u1000\u102d\u102f \u1015\u103c\u1031\u1038\u1010\u1032\u1037\u101e\u1030\u1010\u103d\u1031\u104a HIIT \u101c\u102d\u102f\u1037 \u1021\u1010\u102d\u102f\u1000\u1031\u102c\u1000\u103a\u1001\u1031\u102b\u103a\u1010\u1032\u1037 High-Intensity Interval Training (\u1021\u1001\u103b\u102d\u1014\u103a\u1010\u102d\u102f\u1021\u1010\u103d\u1004\u103a\u1038 \u101c\u1031\u1037\u1000\u103b\u1004\u103a\u1037\u1001\u1014\u103a\u1038\u1015\u103c\u1004\u103a\u1038\u1015\u103c\u1004\u103a\u1038 \u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1010\u102c\u1019\u103b\u102d\u102f\u1038) \u101c\u102f\u1015\u103a\u1010\u1032\u1037\u101e\u1030\u1010\u103d\u1031\u1019\u103e\u102c \u1019\u102d\u1014\u1005\u103a\u1015\u102d\u102f\u1004\u103a\u1038\u1021\u1010\u103d\u1004\u103a\u1038 \u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038\u1000 \u1021\u1019\u103c\u1004\u103a\u1037\u1006\u102f\u1036\u1038\u1014\u102e\u1038\u1015\u102b\u1038\u1000\u102d\u102f \u1010\u1000\u103a\u101e\u103d\u102c\u1038\u1010\u102c\u1019\u103b\u102d\u102f\u1038\u1015\u1031\u102b\u1037\u104b<\/p>\n\n\n\n<p>\u1021\u1032\u1012\u102e \u1019\u102d\u1014\u1005\u103a\u1015\u102d\u102f\u1004\u103a\u1038\u1015\u103c\u102e\u1038\u101b\u1004\u103a\u1010\u1031\u102c\u1037 \u1014\u103e\u101c\u102f\u1036\u1038\u1001\u102f\u1014\u103a\u1014\u103e\u102f\u1014\u103a\u1038\u1000\u102d\u102f \u1015\u103c\u1014\u103a\u1001\u103b\u1016\u102d\u102f\u1037\u1021\u1010\u103d\u1000\u103a \u1021\u101b\u103e\u1031\u1037\u1000 &#8220; \u1007\u102f\u1014\u103a \u1041\u104a \u1042\u104a \u1043&#8221;  \u1010\u103d\u1031\u1006\u102e\u1000\u102d\u102f \u1015\u103c\u1014\u103a\u101e\u103d\u102c\u1038\u101b\u1015\u102b\u1019\u101a\u103a\u1014\u1031\u102c\u103a\u104b \u101c\u1031\u1037\u1000\u103b\u1004\u103a\u1037\u1014\u1031\u1000\u103b\u1019\u101f\u102f\u1010\u103a\u1018\u1032 &#8220; \u1007\u102f\u1014\u103a \u1042\u104a \u1043\u104a \u1044&#8221;  \u1010\u103d\u1031\u1000\u102d\u102f \u1001\u102f\u1014\u103a\u1015\u103c\u102e\u1038 &#8220; \u1007\u102f\u1014\u103a \u1045&#8221;  \u1000\u102d\u102f \u1010\u1014\u103a\u1038\u101e\u103d\u102c\u1038\u101b\u1004\u103a\u1010\u1031\u102c\u1037 \u1005\u1000\u1039\u1000\u1014\u103a\u1037\u1015\u102d\u102f\u1004\u103a\u1038\u1021\u1010\u103d\u1004\u103a\u1038 \u1016\u102f\u1010\u103a\u1001\u1014\u1032 \u101c\u1032\u1000\u103b\u101e\u103d\u102c\u1038\u1015\u103c\u102e\u1038 \u1010\u1005\u103a\u1018\u101d\u1005\u102c &#8220; \u1007\u102f\u1014\u103a \u101e\u102f\u100a&#8221;  \u1000\u102d\u102f \u101b\u1031\u102c\u1000\u103a\u101e\u103d\u102c\u1038\u1010\u1010\u103a\u1015\u102b\u1010\u101a\u103a\u104b<br>\u200e\u2026<br>\u200e\u2026<br>\u200e<br>\u200e\u26a0\ufe0f \u101e\u102d\u1011\u102c\u1038\u101e\u1004\u1037\u103a\u1010\u1032\u1037 \u1021\u1001\u103b\u1000\u103a<br>\u200e<br>\u200e\u1021\u102c\u1038\u1000\u1005\u102c\u1038\u1014\u1032\u1037 \u1000\u102d\u102f\u101a\u103a\u101c\u1000\u103a\u101c\u103e\u102f\u1015\u103a\u101b\u103e\u102c\u1038\u1019\u103e\u102f\u1010\u103d\u1031\u1019\u103e\u102c \u1007\u102f\u1014\u103a\u101e\u1010\u103a\u1019\u103e\u1010\u103a\u1001\u103b\u1000\u103a \u1019\u1031\u102c\u103a\u1012\u101a\u103a (model) \u1010\u103d\u1031 \u1021\u1019\u103b\u102c\u1038\u1000\u103c\u102e\u1038\u101b\u103e\u102d\u1015\u102b\u1010\u101a\u103a\u104b \u1012\u102e\u1015\u102d\u102f\u1037\u1005\u103a\u1019\u103e\u102c \u101e\u102f\u1036\u1038\u1011\u102c\u1038\u1010\u1032\u1037 \u1007\u102f\u1014\u103a \u1045 \u1001\u102f \u1005\u1014\u1005\u103a\u1000 \u1010\u1005\u103a\u1001\u102f\u1010\u100a\u103a\u1038\u101e\u1031\u102c \u101e\u1010\u103a\u1019\u103e\u1010\u103a\u1001\u103b\u1000\u103a\u1019\u101f\u102f\u1010\u103a\u1015\u102b\u1018\u1030\u1038\u104b \u101c\u1030\u101e\u102d\u1019\u103b\u102c\u1038\u101c\u102d\u102f\u1037\u104a \u1000\u103c\u102f\u1036\u101c\u100a\u103a\u1038\u1000\u103c\u102f\u1036\u101c\u102c\u1010\u1031\u102c\u1037 \u101b\u103e\u1004\u103a\u1038\u1015\u103c\u101b\u101c\u103d\u101a\u103a\u101c\u102d\u102f\u1037\u1015\u102b\u104b<\/p>\n\n\n\n<p>\u1021\u1001\u103b\u102d\u102f\u1037\u1000 \u1007\u102f\u1014\u103a \u1043 \u1001\u102f\u1015\u1032 \u101e\u102f\u1036\u1038\u1010\u101a\u103a\u104b \u1021\u1001\u103b\u102d\u102f\u1037\u1000 \u1047 \u1001\u102f \u101e\u102f\u1036\u1038\u1010\u101a\u103a\u104b \u1018\u102c\u101c\u102d\u102f\u1037\u101c\u1032\u1006\u102d\u102f\u1010\u1031\u102c\u1037 \u101c\u1030\u1037\u1001\u1014\u1039\u1013\u102c\u1000\u102d\u102f\u101a\u103a\u1000 \u1014\u1036\u1015\u1010\u103a\u1010\u103d\u1031\u101c\u102d\u102f \u1021\u1010\u102d\u1021\u1000\u103b\u104a \u1000\u103d\u1000\u103a\u1010\u102d\u1019\u1010\u103a\u1005\u102d \u1021\u1006\u1004\u1037\u103a\u1006\u1004\u1037\u103a \u1001\u102f\u1014\u103a\u101e\u103d\u102c\u1038\u1010\u102c \u1019\u101f\u102f\u1010\u103a\u1015\u102b\u1018\u1030\u1038\u104b \u1016\u103c\u100a\u103a\u1038\u1016\u103c\u100a\u103a\u1038\u1001\u103b\u1004\u103a\u1038 \u1015\u103c\u1031\u102c\u1004\u103a\u1038\u101e\u103d\u102c\u1038\u1010\u1010\u103a\u1010\u102c\u1015\u102b\u104b \u1012\u102b\u1000\u103c\u1031\u102c\u1004\u1037\u103a \u1012\u102e\u1007\u102f\u1014\u103a\u1010\u103d\u1031\u1000\u102d\u102f &#8220; \u101c\u102f\u1036\u1038\u101d \u1025\u103f\u102f\u1036 \u1010\u102d\u1000\u103b\u1010\u1032\u1037 \u101e\u1010\u103a\u1019\u103e\u1010\u103a\u1001\u103b\u1000\u103a&#8221;  \u101c\u102d\u102f\u1037 \u1019\u1019\u103e\u1010\u103a\u1018\u1032 &#8220; \u101c\u1000\u103a\u1010\u103d\u1031\u1037\u101e\u102f\u1036\u1038\u1016\u102d\u102f\u1037 \u1021\u1000\u103c\u1019\u103a\u1038\u1016\u103b\u1004\u103a\u1038\u101c\u1019\u103a\u1038\u100a\u103d\u103e\u1014\u103a&#8221;  \u1010\u1005\u103a\u1001\u102f\u1021\u1014\u1031\u1014\u1032\u1037\u1015\u1032 \u1017\u101f\u102f\u101e\u102f\u1010\u1021\u1016\u103c\u1005\u103a \u101e\u1018\u1031\u102c\u1015\u1031\u102b\u1000\u103a\u1011\u102c\u1038\u101b\u1004\u103a \u101b\u1015\u102b\u1015\u103c\u102e\u104b<\/p>\n\n\n\n<p>\u1014\u102c\u1038\u1019\u101c\u100a\u103a\u1010\u102c\u104a \u1015\u102d\u102f\u101e\u102d\u1001\u103b\u1004\u103a\u1010\u102c\u101b\u103e\u102d\u101b\u1004\u103a \u1000\u1031\u102c\u1019\u1014\u103a\u1037 (Comment) \u1011\u1032\u1019\u103e\u102c \u101b\u1031\u1038\u101e\u103d\u102c\u1038\u101c\u102d\u102f\u1037\u101b\u1015\u102b\u1010\u101a\u103a\u104b \u1014\u1031\u102c\u1000\u103a\u1011\u1015\u103a \u1000\u103b\u1014\u103a\u1038\u1019\u102c\u101b\u1031\u1038\u1017\u101f\u102f\u101e\u102f\u1010\u1021\u1010\u103d\u1000\u103a \u1005\u102c\u1010\u103d\u1031\u101b\u1031\u1038\u1010\u1032\u1037\u1021\u1001\u102b \u101e\u1004\u103a\u1037\u1010\u1031\u102c\u103a\u101e\u101c\u102d\u102f \u1011\u100a\u103a\u1037\u101b\u1031\u1038\u1015\u1031\u1038\u101c\u102d\u102f\u1037 \u101b\u1010\u102c\u1015\u1031\u102b\u1037\u200c\u200c\u1014\u1031\u102c\u103a\u104b \u1001\u102f\u1010\u1031\u102c\u1037 \u1005\u102c \u1021\u1010\u1031\u102c\u103a\u101b\u103e\u100a\u103a\u101e\u103d\u102c\u1038\u101c\u102d\u102f\u1037 \u1021\u1006\u1030\u1001\u1036\u1016\u102d\u102f\u1037\u1005\u1031\u102c\u1004\u103a\u1037\u1014\u1031\u1015\u102b\u1015\u103c\u102e \ud83d\ude05\u104b<\/p>\n\n\n\n<p>.<br>\u200e========<br>\u200e.<\/p>\n\n\n\n<p>\u200e\u1010\u102d\u102f\u1037\u1000\u102d\u102f \u1001\u101c\u102f\u1010\u103a\u1010\u102d\u102f\u1000\u103a\u101e\u103d\u102c\u1038\u1010\u1032\u1037 \u1012\u1031\u102b\u1000\u103a\u1010\u102c &#8220; \u1007\u102f\u1014\u103a\u101e\u101b\u102e\u1038 \u1010\u1005\u103a\u1016\u103c\u1005\u103a\u101c\u1032 &#8220; \u1012\u1031\u102b\u1000\u103a\u1010\u102c \u1021\u1004\u101a\u103a\u1000\u1031\u102c\u1004\u103a\u101c\u1031\u1038&#8221;  \u101b\u1031\u2026<\/p>\n\n\n\n<p>\u1012\u102e\u1014\u1031\u1037 \u1019 &#8220; \u1002\u1031\u1037&#8221;  \u1001\u1004\u103a &#8220; \u1007\u102f\u1014\u103a\u101e\u101b\u102e\u1038&#8221;  \u1011\u1032\u101d\u1004\u103a\u1010\u1032\u1037 \u1000\u102d\u102f\u101a\u103a\u101c\u1000\u103a\u101c\u103e\u102f\u1015\u103a\u101b\u103e\u102c\u1038 \u1021\u102c\u1038\u1000\u1005\u102c\u1038\u1010\u1005\u103a\u1001\u102f\u1001\u102f\u1000\u102d\u102f \u101c\u102f\u1015\u103a\u1000\u103c\u100a\u1037\u103a\u1016\u102d\u102f\u1037 \u1019\u1031\u1037\u1019\u1014\u1031\u1014\u1032\u1037\u1026\u1038\u1014\u1031\u102c\u103a\u2026\u104b<br>\u200e<br>\u200e\u1001\u103b\u1005\u103a\u1010\u1032\u1037<br>\u200e\u1012\u1031\u102b\u1000\u103a\u1010\u102c\u1007\u102f\u1014\u103a\u1010\u1030\u1038<\/p>\n\n\n\n<p>..<\/p>\n\n\n\n<p>..<\/p>\n\n\n\n<p>\u2764\ufe0fNUG, MOH \u1010\u101a\u103a\u101c\u102e\u1000\u103b\u1014\u103a\u1038\u1019\u102c\u104a \u101c\u1030\u1010\u102d\u102f\u1004\u103a\u1038\u1021\u1010\u103d\u1000\u103a\u1015\u102b \u2764\ufe0f<\/p>\n\n\n\n<p style=\"margin-top:-18px\">\ud83d\udc49\u1010\u101a\u103a\u101c\u102e\u1000\u103b\u1014\u103a\u1038\u1019\u102c\u1010\u103d\u1004\u103a \u1006\u101b\u102c\u101d\u1014\u103a\u1019\u103b\u102c\u1038\u1014\u103e\u1004\u1037\u103a \u1021\u103d\u1014\u103a\u101c\u102d\u102f\u1004\u103a\u1038\u1019\u103e\u1010\u1005\u103a\u1006\u1004\u1037\u103a \u1021\u1001\u1019\u1032\u1037 (\u1021\u1001\u1019\u1032\u1037) \u1010\u102d\u102f\u1004\u103a\u1015\u1004\u103a\u1006\u103d\u1031\u1038\u1014\u103d\u1031\u1038\u1014\u102d\u102f\u1004\u103a\u1015\u102b\u101e\u100a\u103a\u104b<\/p>\n\n\n\n<p style=\"margin-top:-18px\">*** \u1015\u102d\u1010\u103a\u101b\u1000\u103a\u1019\u101b\u103e\u102d\u1015\u102b ***<\/p>\n\n\n\n<p style=\"margin-top:-18px\">\u1000\u103c\u102d\u102f\u1010\u1004\u103a\u1018\u102d\u102f\u1000\u1004\u103a\u101a\u1030\u101b\u1014\u103a\u1021\u1010\u103d\u1000\u103a \u1010\u101a\u103a\u101c\u102e\u1000\u103b\u1014\u103a\u1038\u1019\u102c messenger \u1000\u102d\u102f \u1006\u1000\u103a\u101e\u103d\u101a\u103a\u1015\u102b\u104b<\/p>\n\n\n\n<p style=\"margin-top:-18px\"><a href=\"https:\/\/m.me\/telehealthmm\">https:\/\/m.me\/telehealthmm<\/a><\/p>\n\n\n\n<p style=\"margin-top:-18px\">(\u1014\u1031\u1037\u1005\u1025\u103a \u1019\u1014\u1000\u103a \u1048 \u1014\u102c\u101b\u102e\u1019\u103e \u100a \u1041\u1040 \u1014\u102c\u101b\u102e\u1021\u1011\u102d)<\/p>\n\n\n\n<p style=\"margin-top:-18px\">&#8230;<\/p>\n\n\n\n<p style=\"margin-top:-18px\">&#8230;<\/p>\n\n\n\n<p style=\"margin-top:-18px\">\ud83d\udc49 \u1005\u102d\u1010\u103a\u1015\u102d\u102f\u1004\u103a\u1038\u1006\u102d\u102f\u1004\u103a\u101b\u102c \u1006\u103d\u1031\u1038\u1014\u103d\u1031\u1038\u101b\u1004\u103a\u1016\u103d\u1004\u1037\u103a\u101c\u102d\u102f\u101e\u1030\u1019\u103b\u102c\u1038\u1021\u1010\u103d\u1000\u103a&#8230;.<\/p>\n\n\n\n<p style=\"margin-top:-18px\">\u1019\u102d\u1019\u102d\u1000\u102d\u102f\u101a\u103a\u1000\u102d\u102f\u101e\u1031\u1000\u103c\u1031\u102c\u1004\u103a\u1038\u1000\u103c\u1036\u1005\u100a\u103a\u1019\u103e\u102f \u101c\u102f\u1036\u1038\u101d\u1019\u101b\u103e\u102d\u1005\u1031\u101b<\/p>\n\n\n\n<p style=\"margin-top:-18px\">Zero Suicide Hotline \u101e\u102d\u102f\u1037 \u1006\u1000\u103a\u101e\u103d\u101a\u103a\u101b\u1014\u103a<\/p>\n\n\n\n<p style=\"margin-top:-18px\">(\u1041) <a href=\"https:\/\/t.me\/zeroscbot?fbclid=IwAR3aZ9rF0drg-Z1QqfdRv9EiBd1nlvspGghdsopCHTbsC8ZIpkZsJIF2ItU\" rel=\"noreferrer noopener\" target=\"_blank\">https:\/\/t.me\/zeroscbot<\/a><\/p>\n\n\n\n<p style=\"margin-top:-18px\">(\u1019\u1014\u1000\u103a (\u1048) \u1014\u102c\u101b\u102e\u1019\u103e \u1014\u1031\u1037\u101c\u101a\u103a (\u1041\u1042) \u1014\u102c\u101b\u102e<\/p>\n\n\n\n<p style=\"margin-top:-18px\">\u100a\u1014\u1031 (\u1046) \u1014\u102c\u101b\u102e\u1019\u103e \u100a (\u1041\u1040) \u1014\u102c\u101b\u102e\u1021\u1010\u103d\u1004\u103a\u1038)<\/p>\n\n\n\n<p style=\"margin-top:-18px\">*** \u1019\u102d\u1014\u1005\u103a\u1015\u102d\u102f\u1004\u103a\u1038\u1021\u1010\u103d\u1004\u103a\u1038 \u1005\u102c\u1019\u1015\u103c\u1014\u103a<span class=\"x193iq5w xeuugli x13faqbe x1vvkbs x1xmvt09 x1lliihq x1s928wv xhkezso x1gmr53x x1cpjm7i x1fgarty x1943h6x xudqn12 x3x7a5m x6prxxf xvq8zen xo1l8bm xzsf02u\" dir=\"auto\" lang=\"my-MM\">\u1015\u102b\u1000 &#8220; \/start&#8221;  \u1006\u102d\u102f\u101e\u100a\u103a\u1000\u102d\u102f \u1011\u1015\u103a\u1019\u1036\u1014\u103e\u102d\u1015\u103a\u1015\u1031\u1038\u101b\u1014\u103a \u101c\u102d\u102f\u1021\u1015\u103a\u1015\u102b\u101e\u100a\u103a ***<\/span><br><\/p>\n\n\n\n<p>Ministry of Health,<\/p>\n\n\n\n<p>National Unity Government.<br>\u200e<br>\u200e<\/p>","protected":false},"excerpt":{"rendered":"<p>\u200e\u1021\u1001\u103b\u102d\u102f\u1037\u1021\u1001\u103b\u102d\u102f\u1037\u1010\u103d\u1031\u1000 &#8220; \u1007\u102f\u1014\u103a\u101d\u1019\u103a\u1038\u1000 \u1018\u101a\u103a\u1014\u1031\u101c\u1032 \u1019\u101e\u102d\u1018\u1030\u1038&#8221; \u1010\u102d\u102f\u1037\u104a &#8220; \u1007\u102f\u1014\u103a\u1010\u1030\u1038\u1000 \u1018\u102c\u101c\u1032&#8221; \u1010\u102d\u102f\u1037\u1006\u102d\u102f\u1015\u103c\u102e\u1038 \u1019\u1031\u1038\u1014\u1031\u1000\u103c\u1010\u101a\u103a\u1006\u102d\u102f\u101c\u102c\u1038\u104b \u1015\u103c\u102e\u1038\u1010\u1031\u102c\u1037 \u101b\u103e\u1031\u1037\u1010\u1005\u103a\u1015\u1010\u103a\u1000 \u1014\u102e\u1015\u102b\u1017\u102d\u102f\u1004\u103a\u1038\u101b\u1015\u103a\u1005\u103a \u1021\u1000\u103c\u1031\u102c\u1004\u103a\u1038\u1015\u103c\u1031\u102c\u101b\u1004\u103a\u1038 \u1011\u1014\u103a\u1038\u101b\u100a\u103a\u1000\u103b\u102d\u102f\u1001\u102d\u102f\u1004\u103a\u1038\u101c\u102d\u102f\u1000\u103a\u1019\u102d\u101c\u102d\u102f\u1037 \u1019\u1000\u103b\u1031\u1014\u1015\u103a\u101e\u1036\u101c\u1031\u1038\u1010\u103d\u1031\u101c\u100a\u103a\u1038 \u1015\u102d\u1000\u103b\u102d\u1015\u102d\u1000\u103b\u102d \u1011\u103d\u1000\u103a\u101c\u102c\u1010\u101a\u103a\u1006\u102d\u102f\u101c\u102c\u1038\u2026 \ud83e\udd2d\u200e\u200e\u1007\u102f\u1014\u103a\u1007\u102f\u1014\u103a\u1010\u102d\u102f\u1037 \u1019\u102d\u101e\u102c\u1038\u1005\u102f (Zone Family) \u1021\u1000\u103c\u1031\u102c\u1004\u103a\u1038\u1000\u102d\u102f \u1015\u103c\u1031\u102c\u1015\u103c\u101b\u101b\u1004\u103a \u101e\u1030\u1010\u102d\u102f\u1037\u1000 \u1019\u1031\u102c\u1004\u103a\u1014\u103e\u1019\u1004\u102b\u1038\u101a\u1031\u102c\u1000\u103a \u101b\u103e\u102d\u1010\u102c\u1015\u102b\u104b &#8220; \u1007\u102f\u1014\u103a\u101d\u1019\u103a\u1038&#8221; \u1000\u1014\u1031 &#8220; \u1007\u102f\u1014\u103a\u1016\u102d\u102f\u1000\u103a&#8221; (Zone 1, Zone 2, Zone 3, Zone&nbsp; 4, Zone 5) \u1006\u102d\u102f\u1015\u103c\u102e\u1038\u1010\u1031\u102c\u1037\u1015\u1031\u102b\u1037\u104b\u200e\u200e\u1010\u101a\u103a\u101c\u102e\u1000\u103b\u1014\u103a\u1038\u1019\u102c\u1019\u103e\u102c \u1007\u102f\u1014\u103a\u1019\u102d\u101e\u102c\u1038\u1005\u102f \u1010\u102d\u102f\u1038\u1015\u103d\u102c\u1038\u101c\u102c\u1010\u102c\u1000\u1010\u1031\u102c\u1037 \u101d\u1019\u103a\u1038\u101e\u102c\u1005\u101b\u102c\u1015\u102b\u104b \u101f\u102d\u102f\u1018\u1000\u103a\u1015\u1031\u1037\u1001\u103b\u103a\u1000 &#8220; \u1012\u1031\u102b\u1000\u103a\u1010\u102c\u1007\u102f\u1014\u103a\u101e\u101b\u102e\u1038&#8221; \u1010\u1005\u103a\u1016\u103c\u1005\u103a\u101c\u1032 &#8220; \u1021\u1004\u101a\u103a\u1000\u1031\u102c\u1004\u103a\u101c\u1031\u1038&#8221; \u1000\u1010\u1031\u102c\u1037 \u1012\u102e\u1021\u1001\u103b\u102d\u1014\u103a\u1006\u102d\u102f [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":23442,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[169],"tags":[],"class_list":{"0":"post-24663","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-others"},"acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.telekyanmar.org\/en\/wp-json\/wp\/v2\/posts\/24663","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.telekyanmar.org\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.telekyanmar.org\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.telekyanmar.org\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.telekyanmar.org\/en\/wp-json\/wp\/v2\/comments?post=24663"}],"version-history":[{"count":1,"href":"https:\/\/www.telekyanmar.org\/en\/wp-json\/wp\/v2\/posts\/24663\/revisions"}],"predecessor-version":[{"id":24664,"href":"https:\/\/www.telekyanmar.org\/en\/wp-json\/wp\/v2\/posts\/24663\/revisions\/24664"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.telekyanmar.org\/en\/wp-json\/wp\/v2\/media\/23442"}],"wp:attachment":[{"href":"https:\/\/www.telekyanmar.org\/en\/wp-json\/wp\/v2\/media?parent=24663"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.telekyanmar.org\/en\/wp-json\/wp\/v2\/categories?post=24663"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.telekyanmar.org\/en\/wp-json\/wp\/v2\/tags?post=24663"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}