Exercise is to do activities that exert or move the body which has many forms. Regular exercise produces good results for health. By helping to organize the body and control emotions as well Including enhancing physical fitness in various areas, including durability, strength, balance and flexibility as follows
Endurance helps keep the heart healthy. For the body to better transport oxygen to various cells and not be easily tired when doing heavy activities
Strength (Strenght) helps to carry heavy loads, as well as doing activities that require better muscles.
Balance helps balance Including moving the body without falling easily
Flexibility helps to stretch your body or move your body more easily.
What are the types of exercise?
There are many forms of exercise. People tend to choose specific exercises that they are interested in. However, exercising all kinds of forms will help to improve all aspects of physical fitness. The exercise is divided into 4 main categories, including aerobic exercise. Exercise, muscle training Stretching And exercise to balance
Aerobic Exercise. This type of exercise is considered important for the body's functioning. By helping to improve heart rate and breathing Help expand the blood vessel wall Reduce blood pressure Burn excess fat in the body Reduce blood sugar levels Reduce inflammation And increasing good fat levels. Aerobic exercise coupled with weight loss also helps lower cholesterol levels. Should continue activities at least 30 minutes a day or 150 minutes per week, such as fast walking, swimming, jogging, cycling or doing rhythmic activities. However, aerobic exercise should be within the appropriate range. Do not overdo it until you breathe, dizziness, pain or tightness. Or feeling a burning sensation in the chest Sip water during exercise. For those with certain health problems, such as heart attack or kidney disease, should limit the amount of liquid prescribed by the doctor. Do not drink too much water while exercising. And should dress appropriately for the weather in the case of outdoor exercise And not exercising in cold or too hot places Because it may be a sunny wind If the weather is very hot Or lower body temperature in the case of cold weather
Strenght Training: The body will lose muscle mass by age. Exercise training the muscles will help build muscle loss. By using equipment for muscle training Elastic for exercise Or various household items to be used for training muscles And train the muscles for about 30 minutes each time. Do not train the same muscle group for 2 days. This type of exercise will help strengthen muscles. Stimulate bone growth Reduce blood sugar Help control weight Help to arrange body posture and balance Including reducing stiffness or pain in the lower back and joints. However, exercising muscle training should take into account the safety of health.
Should start lifting the weights or dumbbells that weigh about 0.5-1 kg to allow the body to adjust By starting from light weight first And then increase the weight Because starting to train with devices that are too heavy will cause injury.
Gradually increase weight To develop the ability to train muscles
The equipment used to train the muscles should have the weight that the trainer can manage the muscles in each set for at least 8 times. There should not be too much weight until the number of training sessions cannot be completed in each set.
Should practice each muscle By starting to lift or exert 3 seconds of training and hold for 1 second and return to the starting position for another 3 seconds. Should not leave the device immediately But should pay down slowly
Should train each muscle for 10-15 times if not fully May do as much as before Then gradually increase
Should not hold your breath while training your muscles Because blood pressure may change Especially those with heart health problems
Should breathe regularly while exercising By inhaling through the nose And exhale through the mouth Or inhale and exhale through the nose and mouth in the event of breathing inconvenience And inhale when relieving
Should exercise in each position slowly and properly at the management point Should not hurry too much To prevent injury
Should not contract the joints, arms or legs while in the contracting muscles.
Muscle pain and fatigue may appear for 2-3 days after training the muscles. Which these symptoms will disappear after a few weeks of exercise
In addition, the exercise posture will train some muscles as follows.
Head, shoulder muscles, front (Front Arm Raise), standing straight. Separate feet to shoulder width Hold the dumbbell on the side of the body. By turning the palm to the back Then exhale and stretch both arms straight Lift up to the front of the chest, hold for 1 second, then inhale while lowering the arms slowly. Repeat the set for 10-15 times.
The front of the arm with elastic (Arm Curl) sitting on the chair Foot flat on the floor By separating the feet as wide as the shoulder Place the elastic exercise under both feet, equal to each end of the elastic. Hold the elastic end With the palm facing towards the body and the elbow on the side of the body, inhale slowly, then exhale and bend the elbows, let your hand come near the shoulder and hold for 1 second. This set of 10-15 times
Calf Raises begin to stand straight and hold the back of the chair, then slowly tilt the heel.
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