Month: December 2020

Which cardio is aerobic exercise

 Many people who turn to exercise probably have heard the word cardio enough. Which cardio is aerobic exercise By using exercise that does not focus on muscle exertion Instead, the focus is on the movement of the body so that the heart rate rises at a heart rate level of 60% or more of the maximum heart rate. Today we are going to present an example of how to do cardio.

1. Walk

Whether walking in public Or walk on a treadmill Is a movement that can be easily performed No need to use any equipment to help Which is considered easy and convenient cardio that can be done of all ages. Or someone will increase their intensity by walking slopes on the treadmill Or walk up and down the stairs to stay at home as well.

2. Cycling

Cycling is a cardio method that most people are familiar with and do before. And also suitable for people who have a lot of weight Because it is safe for joints Reduces pressure from body weight to the knee or ankle well to prevent possible injury.

3. Swimming

Swimming is an exercise in which the body uses most of the movement. Along with controlling the breath Which can be considered a very good cardio Because it is safe and suitable for people suffering from injury problems Because swimming will reduce the work of muscles. Pressing the weights along the joints Because it uses water to support the body itself.

4. Running

It’s a cardio exercise. By increasing the level of speed more from walking Whether jogging Run fast, switch slowly Which is suitable for people who are physically fit Through exercise to a certain extent And also need to be careful of injuries from the impact of the foot rest while running.

5. dance

Is another activity Of cardio that uses genres and creativity to accompany gestures to the rhythm of the music In addition to the body that has moved It also helps to relax and reduce the fatigue as well. This activity can be done as a group or as a single course, most of which can be found in a fitness facility or at a reception area. Various public places onwards Today there are aerobic, zumba, and various fitness classes. Or various dance schools as well.

6. Playing sports

Is another activity that is diverse Have fun It is classified as a sports game. There are both single and group sports, each with different physical movements. The intensity of cardio will vary as well.

Finally, there are many other cardio methods that you can choose to do as you like Each person’s convenience Which cardio also helps build the strength of the body and the heart muscle It also helps reduce fat deposits in the body as well. As the body uses more energy to move And if you want to get a good figure along the way It must be coupled with a good diet that is beneficial to produce better results. 


Muscle Memory

 Returning to weight training is easier than playing the first time. And the body recovers faster What are those reasons? Let’s try to find an answer.

If we are already lifting weights When we stopped playing for a while And come back to play Notice that we will be able to return to lift heavier than before Muscles recover faster Muscle faster And feel stronger than playing the first time It’s not about any tricks. We call this scientifically proven thing “Muscle memory”, or Muscle Memory, that neurological explanation may explain how to lift heavier. But still can’t explain the bigger muscle size That muscle may have something to remember. Or is there something that affects them We can find the answer in this article.

Muscle cells are things that grow on their own.

– The answer about the puzzle of muscle recognition is their own cells. Muscle cells are large and have many nuclei. When we add resistance to the muscle, it is equal to adding the nucleus to the muscle. Which results in muscle growth In fact, the amount of energy in the muscles is an important factor in controlling the size of the muscle.

The muscle training makes muscles grow. When we stop playing What will happen? We know that the surplus is the opposite, shrink and shrink, but what is the physiological truth? This answer describes the muscle recognition, how it works, the
physiology of “muscle memory”.

– The belief that it is believed that for a long time If we stop training The muscle nuclei formed during training vanish. Causing that size and strength to decrease This belief is a mistake. Reverse Stopping the training will not make your muscles any smaller or weaker.There is evidence to suggest that the regenerating nucleus never disappears. 

It permanently changes the body of the muscles due to.

1. The intense training of the muscles and the increased nucleus formation in the first place In addition to training Eating the right foods helps your muscles grow as well.
2. When we stop training and muscle atrophy down. Longer stop training May actually make muscles smaller But the nucleus in the muscle is definitely not gone.
3. When it comes back to playing after a long pause. Muscles grow faster because they don’t need to form new nuclei. It is therefore able to synthesize protein and build muscle immediately.

This is why it is easier to come back than train for the first time. It’s about “Remembering the muscles” there.

Remembering that muscle is the best.

– Exercise now will affect our lives forever. In fact, scientists believe that adding the nucleus to a muscle at a very young age is very helpful. Because it helps build muscles And prevent the loss of muscle at the same time The muscle loss that occurs with age is not inevitable
They stopped the train for two weeks to make the smaller muscles. But keep in mind that just a little bit of time will not affect you. Although life has things that prevent us from exercising for weeks or even months. It is very easy when we come back to play again. Of course, we will do better than the first play. And even if we only have a day to play, two days a week, it still keeps our muscles. In the end, regular exercise And eating nutrition that is good for the body Not overly stressful, it makes the body healthy and can stand up. 


What is the difference between free weight and machine?

  For those who begin to exercise with weight training Must have heard that Equipment in the weight training It can be divided into two categories. Both free weights And machines We will take a look at the differences between the two. Including the advantages of each of how
free weights (Free weight) refers to the equipment to play weight training. that we can move. 

Freely controlling the angles against gravity Whether it is a device such as a dumbbell, barbell, Kettle Bell, etc. By the principles of playing with this kind of equipment. Will rely on controlling the angle and direction of playing on our own. What part of the muscle to play Must exert pressure or pull at what angle degree? So that the force hits The focus is on the muscles that we set.

Advantages of the free weight equipment

Due to the free weight equipment It’s playing in a free direction. So we have to use many muscles. In addition to the main muscles in the play. Secondary muscle bundle And the joints come together to work on the movement, steering the barbell / dumbbell into the right plane for the proper focus of the pose. 

Resulting in many muscles and joints to exercise Support the direction of play resulting in the development of strength together. As for the disadvantages for playing this type of free weight equipment. Most will happen to newbies Or those who are new to weight training Allowing to focus on different angles of the muscles and force the direction to play is not correct.

To be a separate play for each muscle group.

 For example, the flank / dorsal player has a Lat Pull down / Machine Row machine, a chest press machine, a Chest Press / Pec Deck Fly machine, etc. Each machine. Will be quite limited in the angle of playing it already Whether the angle of pushing or pulling the seat in the sitting That has been set for easy play We just arrange the height of the cushion to match our construction. And exert yourself to play in the direction that the machine has already placed. We will be able to focus on those muscles without worrying about the correct performance or not. Because the machine has locked various angles for us correctly.

Advantages of machine tools

For the advantages of the machine It will be easy for a beginner. Those who started training weight training Use the machine to isolate the muscles that want to play in isolation well, easy to train the movement. Just exert resistance from a machine that has locked everything in the angle. 

However, in addition to being suitable for beginners Also suitable for people who are already well versed in weight training We add playing with the machine to the training schedule. This makes the muscles that we want to play better as well.

Finally, whether free weights and machines can develop our muscles. If played correctly and properly Both types can be combined to play well. An example is for the Compound pose, a core exercise to strengthen the muscles that perform multiple joint exercises in that position. We probably focus mainly on playing with free weights, such as the squat / dead lift, which is the king move for large muscles. And then we added a specific part of play with the isolation from the machine. For example, on the day of the thigh muscles we use Leg Extension machine to play the muscles of the front thighs, etc. 


The least amount of exercise time that is still healthy.

 Of course, exercise has a positive effect on the body. But exercise for the new age It must be done in a hurry and must be completed within time. So it’s not wrong for us to wonder if it’s really And how long you exercise will be enough
Health organizations such as the American Heart Association, American College of Sports Medicine, and other health organizations. Support an important rule of thumb that a week should be doing 150 minutes of moderate aerobic or moderate-intensity cardio or 75 minutes or more of intense aerobic exercise (or both).

Along with two full-body strength training sessions , aerobic exercise is any activity that gets your heart pumping for at least 10 minutes per exercise, which is moderate intensity exercise until sweating, for example: Walking briskly or riding a bike, but if we exercise by running or swimming. It is considered to be a more active exercise.

Although keeping the body active every day is better than not doing it.

 And there are no fixed rules on how much activity to do each day. Because the rules are flexible So we can divide the cardio time into intervals if we want, for example, divide 150 minutes of aerobic exercise into five 30-minute rounds, 25-minute HIIT workouts, and 10 other exercises. More minutes, or even a combination of all exercise, one or two days of exercise has also been found to improve your health. Because the goal is to reach the specified time of exercise.

Strength training, unlike aerobic exercise, does not have a fixed schedule per week. And can do both bodyweight and weight lifting exercises, but each exercise should not exceed 150 and 75 minutes, respectively. What should be paid attention to strength exercises is Add tension to your core muscles – legs, hips, back, stomach, chest, shoulders and arms – using the exercises we choose.

One thing to keep in mind is The set fitness level is good for an adult’s health. But exercise for health results and hope for a beautiful body that is not the same. 

So if you want a tight, tight belly Strong buttocks. Must exercise more than the stated goals And if we want to see the change in weight on the scales. We need to choose the right food as well. Because good food Correct nutrition is the most important thing. Even though we are exercising to reach our goal. So that exercise along with reducing food intake. It is the best way to lose weight.