Methods of increasing exercise each day
Ways to exercise Everyday life
- - Use stairs instead of elevators. In daily work
- - When stressed or free from work Should go for a walk Or choose to have lunch that requires a round-trip At least 30 minutes.
- - Cycling to work If the accommodation and office are not far away Or choose to walk far from work to the parking lot Or the bus stop.
- - have the opportunity to travel with friends Because aside from being fun Will also help to lose weight Especially programs for trekking, hiking, and waterfall.
- - Participate in activities with various sports clubs such as dance clubs, walking or running clubs for health.
- - Find free time before eating dinner Take family members for a walk Or Pasuban jogging exercise (for those who love dogs May choose large dogs That needs exercise Which will benefit both you and your own puppy).
- - Do not try to exercise too hard at once, should gradually increase the time and change the type of sport that suits you. Does not cause tension on the joints Or causing the muscles to become too tired Which will make you discouraged in your next exercise.
Mixed with weight training and cardio.
Cardio exercises, such as brisk walking, running, biking, swimming, or dancing, will help burn fat. But must be at a level that causes the heart to beat at a certain level for the blood to pump The body has pulled fat. And should also include playing a training power to strengthen muscles and increase the rate of energy metabolism (Metabolism), in which cardio alone is not able to stimulate this reaction as much as playing magic.
Increase calorie burning with exercise.
A clear and effective way to increase the body's metabolism is exercise. By doing cardio exercises (walking, running, dancing) to help burn fat and weight loss exercise Or resistance exercise To strengthen the muscles And this will be the catalyst for our energy metabolism
Aerobic exercise or cardio Can be done from activities such as walking, running on a treadmill Playing various sports Or any activity that makes the heart dance continuously for 30 minutes per day. Or weight training Must have a play plan. May be playing on the day that does not have a cardio Or can play before the cardio Playing can plan to exercise each part of the muscles in the body spread.
For those who just learned to play with resistance (Weight training).
Looking for someone to help - for newcomers should be advised to use the tools and manner of playing correctly from experts. Which, at the gym, usually has a service that provides advice Or if you play at home Suggest to research And watch the tutorial video for beginners first In order to prevent injury and to play to be effective at the point.
Start with little weight - the goal of using resistance directly affects the muscles. Should not cause tearing, so it should start with a small amount of weight that we can lift easily To prevent injury and can gain a little weight If you feel that it is too light, do 12 reps per set 3-4 times. The postures must be complete. Therefore there is no need to play a lot of weight to show anyone. To the extent that we can lift it with enough emphasis.
Go slowly. - Weight lifting up and down quickly does not affect the muscles much. And may cause you injury Use the method of lifting slowly, focusing And feel in every stretching and contraction of the muscles By lifting each time to count 1-5 slowly in the mind, pay attention to the feeling of the muscles feel hot but not hurt. If there is a feeling of pain, stop playing immediately.
Tired and resting - you should find 1 day of rest while doing resistance training. To allow the body to relax and increase energy And strengthen, repair the muscles back.
Fitbit Inspire HR Heart Rate & Fitness Tracker, One Size (S & L bands included), 1 Count
