How Can You Exercise More Efficiently
Whether people are doing light exercises like walking or high-intensity activities like cycling uphill or weight lifting exercises, regular exercise will bring great benefits to the body and mind. Exercise is essential to prevent several diseases and other health problems.
Exercise is divided into three categories:
1. Aerobic
2. Anaerobic
3. Agility training
Aerobic Exercises:
The aerobic exercise aims to improve the way the body uses oxygen. Most aerobic exercises are done at medium intensity for a long time. While doing aerobics you should warm up first and then exercise for some time, and then have a break. Aerobic exercise primarily uses large muscle groups.
Aerobic exercise has the following benefits:
a. improves the strength of the lungs, heart, and muscles of the body reduces blood pressure
b. improves blood circulation
c. increases blood flow in the muscles
d. increases the number of red blood cells
e. increases the oxygen transport
f. reduces the risk of diabetes, stroke, and Cardiac vascular disease (CVD)
g. can prolong the life span
Anaerobic Exercises:
High-intensity exercise can increase the body’s ability to store energy molecules (such as fat and carbohydrates). anaerobic exercise does not use oxygen for energy. People use this exercise to increase strength and muscle mass. These exercises are high-intensity activities and should not last for longer periods.
Anaerobic exercise includes weight lifting, sprinting, jumping rope, interval training, isokinetic exercise, any quick burst of strenuous exercise. Although all exercises are good for the heart and lungs, anaerobic exercise is less beneficial for cardiovascular health than aerobic exercise. Increased muscle mass causes the body to burn more fat, even at rest.
Agile Training:
Agile training aims to improve a person’s ability to maintain control when accelerating, decelerating, and changing direction. For example, in tennis, agility training can help athletes maintain control of the ball. People who play sports are highly dependent on positioning, coordination, speed, and balance, and require regular agility training.
Stretching and flexibility:
Some sports combine stretching, muscle conditioning, and balance training. Yoga is a popular and effective example. Yoga exercise can improve balance, flexibility, posture, and blood circulation. Modern yoga combines meditation, posture, and breathing exercises to achieve the same goal.
Yoga practitioners can tailor the courses according to individual needs. People who want to treat arthritis may need gentle stretching exercises to improve mobility and function. On the other hand, people suffering from depression may need to emphasize the relaxation and deep breathing elements of yoga, and Pilates is another stretching method that can improve flexibility and core strength.
Tai Chi is also an effective option for exercise, as it can promote calm stretching rather than increasing strength.
Adapting exercise to a busy schedule can be an obstacle to a successful regimen. However, people don’t need to spend a lot of extra time exercising to see the benefits. Here are some tips for exercising on a busy schedule:
1. See which car trips can be replaced by walking or biking.
2. Is it necessary to drive to work? If so, try to park half a mile from the office and take the last point.
3. People commuting to and from work by public transit can try to get off or train a few stops earlier and then walk.
4. Do not go up the office taking the elevator or the escalator, use stairs.
5. Be mindful of the time you spend watching television and avoid overeating and watching television shows.
6. While watching television for a long time, light exercise can help a person to get more physical exercise throughout the day.
7. Daily activities on housework, gardening, and climbing stairs while doing housework can also be used as sports activities to help people follow the guidelines effectively.
Exercise is sometimes a gradual learning process. A person should exercise during the week and gradually increase the intensity. For people, it is important to make sure you drink plenty of water during and after exercise. Although a combination of aerobic and anaerobic exercise provides the greatest benefits, any exercise is better than none for inactive people.
