There are many forms of exercise. And there are different principles or things to consider which are the factors that will help you lose weight successfully
1. brisk walking
Suitable for people who weigh more than normal In the beginning, it should take about 15-30 minutes. When the body becomes stronger, increase the time to 1 hour or more.
Tip: Running an hour-long vigorous run will consume approximately 300 kilocalories of energy (equal to 30 minutes of running), so you should walk about 1.5 kilometers first, then gradually increase the distance little by little. Until able to walk within 3 kilometers of the next range, therefore increasing the distance to 5-6.5 kilometers in 45-60 minutes, will make energy metabolism more efficient
2. Running
Is a method of exercise for every part of the body Got motion
TIP: Start by jogging for 5-10 minutes first. If you feel tired, stop and change to walking instead when you are tired. Return to running By increasing the speed and More distance according to power For the body to adapt and run for at least 30 minutes at a time
The key to a healthy run is regular running as if Running is a part Everyday life, run slowly, run long, run long
3. Swimming
It is a great exercise for obese or overweight people because swimming helps to reduce the impact on the hips, ankles, ankles, and cold water temperatures can help to increase the heart rate. Better than running, resulting in the least injury.
Tip: Swim regularly at least 2 times a week and should swim faster. And quite a distance, such as swimming at a distance of 300 meters in 8 minutes, etc.
The benefits of swimming
- Strengthen muscles and exercise heart
- Maintain lung health
- Relaxing brain
- Practice meditation
- Close to nature
4. Jump rope
Is a method that is often overlooked, but did you know that this method is effective for the body, not allergic to Other types of exercise
Tip: Jumping rope must be continuous for at least 20 minutes in order to be effective, but there are caution. When exercising continuously for a long time May cause the knee joint Ankle injury How to jump should jump alternately left-right foot and should wear shoes with extra heel especially. And shouldn't jump rope On an area too hard
5. Aerobic dance
Exercise with music In addition to helping to create fun Also helps the circulatory system to improve Strong heart muscles
Tip: Be sure to beat vigorously and last for about 20 minutes - 1 hour. When finished, do not sit down immediately, as stopping while the heart beats vigorously can be harmful to the heart. Recommend walking back and forth for 1-2 minutes beforehand and should Exercise at least 3 days a week.
6. Cycling
Suitable for people who have problems with joints or heavy weights. Because of pedaling a bicycle The weight is on the saddle. Helps reduce the pressure of the body to go down to the joints of the legs such as knees or ankles etc.
Tips: If effective in losing weight Should biking continuously for 90 minutes / time at a speed of 24 kilometers / hour 3-5 days per week
Health benefits
1. The heart works better. Increase oxygen content Up to 7.3 percent
2. The lungs work better. Breathe in quantity More oxygen Normal people up to 25 percent
3. Burning energy
4. Increase the amount of circulation. Blood and oxygen
5. The body is elastic
6. Stimulate excretion
For beginners Should start pedaling at a reasonable speed but consistent Or pedaling fast, alternating between periods And should keep pedaling continuously for 30-45 minutes at a time during the first 2-3 night. The pedals should be pedaled to a distance of 1.6-3.2 kilometers in the speed that causes the heart rate to 60% of the target heart rate (THR) * and When can Biking at a distance of 5-8 kilometers requires the heart rate to increase to 70-75% of the target heart rate. Until can continuously pedaling 16-24 Kilometers that causes the heart rate to 80% of the target heart rate, in which the first phase should not ride more than 3 days a week Because it may cause muscle pain
Comments