The first step to starting to exercise is important. Exercise not only helps to increase fitness, but also helps to control weight well. Choose the right type of exercise and start exercising. Because exercising is never too late. Start today, for our good shape and health.
Cardio exercise
In general, cardio means exercise that involves continuous body movement over a period of time, such as cycling, walking, running, aerobic dancing, swimming, etc.
Benefits:
- Makes the lungs, heart, and blood vessels strong because they must deliver oxygen to the muscles at all times.
- Helps reduce the risk of coronary artery disease.
- Improves heart function, pumping more blood to various parts.
- Slows the pulse.
- Makes the body use fat better than those who do not exercise.
Recommend: Do at least 150 minutes / week.
Resistance Training exercises
For muscle strength and endurance are various body movements with resistance from our own body weight, such as push-ups, pull-ups, sit-ups, สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน, etc., or using equipment such as dumbbells, elastic bands, etc.
Benefits: Helps increase the body’s energy efficiency. Those who do this type of exercise will have more muscle mass, which results in more energy use and energy burning.
Muscle Strength Training Tips
- Many people tend to hold their breath while performing resistance exercises or lifting weights. The correct way to do this when performing weight training is to try to return your breathing to normal.
- Exhale as you exert resistance (lifting weights or dumbbells) and inhale as you return to the starting position.
- Exercises using resistance bands or dumbbells should start with low resistance or low weight, and gradually increase the level as you become more comfortable.
Recommend: Do at least 3 times / week.
Flexibility Training
Type of exercise includes yoga and pilates. This type of exercise seems easy and doesn’t require much effort, but in reality, it is just as tiring as other types of exercise.
Benefits:
- Helps the body to be more flexible, move in a wider range of angles, and be more efficient, thus reducing the chances of injury to muscles and joints
- Relieves muscle tension, reducing pain in the back, shoulders, and neck
This pattern helps to increase muscle flexibility. It must be done slowly until it feels tight or uncomfortable, but not painful. Flexibility and flexibility training is necessary for people of all ages, especially the elderly or those who do heavy physical work because it helps reduce injuries and fatigue.
Recommend: Should be done every day.