It is evident today that people of all ages are becoming more and more interested in physical health. By turning to exercise such as walking, running, boxing, aerobics, yoga, Pilates, including fitness. To strengthen the body and increase the flexibility of the muscles.
This allows the heart to pump blood better and increases the immune system’s function to better resist disease. It also reduces the risk of developing chronic non-communicable diseases.
Principles of exercise for good health
It should be released regularly and continuously. And taking into account the weight of the exercise should be appropriate for each age. By exercising properly, it should look like this.
The exercise principles should begin. By exercising slowly to warm up (Warm up) to allow the body to adjust. With stretching for 5-10 minutes and after exercise. Exercise should be slow.
To relax the body (Cool down) as well in order to adjust the body gradually reduce the heart rate to return to normal beat for 5-10 minutes is a way to reduce the rate of injury during exercise. And always drink water before, during, and after exercise, as we lose a lot of water.
Choose safe exercise machines such as “hydraulic cylinders” technology.
The most innovative With hydraulic cylinder system
Combined with exercise equipment Allows players to use the force of the muscle movement naturally, without shocks, without noise, the cordless sling helps to strengthen and restore and strengthen the muscles and joints. Suitable for all ages
The correct exercise must be frequency (Frequency), intensity (Intensity), duration (Time) and type of exercise (Type). There are 4 main types of exercise.
Aerobic exercise (Aerobic exercise) exercise with oxygen. To help the cardiovascular and respiratory systems work better Help burn fat Increase the levels of good cholesterol Exercise should be continued for at least 30 minutes a day, 3-5 days a week. The intensity of exercise should be moderate. Types of exercise, such as running, swimming, cycling, aerobics
Exercise to train your muscles (Strength training) Exercising to gain muscle mass will help build more muscle mass. When we get older Muscle mass will gradually decrease. Until causing pain in various joints such as shoulder pain, knee pain, etc. and metabolic obesity because The more fat the body stores, the less burning the metabolism.
Metabolism is the use of nutrients to metabolize the muscles. To allow muscles to use energy But if we exercise to train muscles, it can help reduce chronic non-communicable diseases, especially diabetes, and reduce joint pain. Because the muscles will support the impact of the joint.
They should exercise their large muscles at least 2 days a week for 30 minutes each time, 4-8 times a week, and then gradually gain more weight every week or every month.
Stretching exercises to reduce muscle stiffness And increase the flexibility of the muscles To keep the body moving and reduce pain or injury risk. Stretching should be done along with a warm up. By doing the side stretch for 15-30 seconds, then slowly breathe to allow the blood to circulate
Balance exercise Exercise that requires a system of coordination between the visual (vestibular) and the senses in the joints. (proprioceptive) to enhance balance to reduce the risk of falling in the elderly. Exercise often
The benefits of exercise for good health
Will make the shape asymmetrical Strong muscles Reduce the accumulated fat in different parts of the body. Help you lose weight Prevent heart disease Heart strengthened Reduce the chance of coronary artery disease. And myocardial infarction Drop in blood pressure.
Reduce the chance of high blood pressure. And a stroke in the brain or narrowing prevent obesity Prevent osteoporosis build stronger bones Prevent and treat diabetes Prevent allergy Increase immunity, reduce blood lipids, cause cholesterol, triglycerides, LDL down, increase the good cholesterol in the blood is HDL that helps prevent heart disease.
Refreshes the body and reduces stress from the brain produces a hormone called endorphins during exercise. This hormone is morphine-like. Thus making you feel happy Helps to sleep well and sleep soundly. Better digestive system Better digestive system Help the stomach not tie Because the intestines are moving better
Exercise for good health must not be stressful. Make the atmosphere enjoyable Must use a gradual approach All parts of the body must be exercised. To provide exercise for building muscle every bundle