Category: Sport

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. 

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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. 

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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. 

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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. 

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Exercises and stretching the hip muscles

– Exercising the hip muscles in the following poses. You can focus on a number of reps. (for example, 10-20 per set, depending on your strength) or circuit or circuit training (45-60 seconds of each exercise with 15 seconds of rest) for beginners. Perform 2 sets or complete 2 rounds. For experienced players, perform 3-4 sets of sets or complete 3-4 rounds. During round, rest for 1-2 minutes and to build balanced and avoided muscles. Avoid overloading your muscles. Get enough rest throughout the week and add exercise to your core, back, and upper body.

#Hip

Squats for Barbell, or Add 1.Weighted
2. lunges
3. Romanian Deadlifts,
4.-Ups the Step Example
5. Sprints
6. Glute Bridges is
7. with Yoga Postures


After exercise, then the hips. To stretch the lower body for 5-15 minutes can be used as follows.

1. Forward Fold
– Stand straight and lean forward so that your fingertips touch the toes. Hold for 15-30 seconds.

2. Foam Rolling

– If there is pain in the muscles of the buttocks (The side effect is pain in the hip area.) Use a foam roller to roll the back of the hip with both legs crossed. Roll the foam back and forth to the back of the hip with light pressure. Approximately 30 seconds each time

3.Cross-legged gluteal stretch

– Stand straight with the knees bent on one side. And put it on the other leg With the ankle next to the knee of the other leg Move your hips back like squats and extend your arms forward to create balance. The standing leg should descend almost parallel to the floor. The crossed knee should be in a bent position. By bending out to the side to help stretch the muscles of the hip area

4. Hip flexor “crescent” lunge

– kneeling on one knee And the other knee is bent forward and the front leg is parallel to the floor. Raise your arms above your head in a straight line from your head. Spine and pelvis And switch by trying to push the leg back up in a straight line And let your hand rest near the foot of the front leg Do alternately By doing and holding each position for about 10 seconds
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Precautions for exercising the hip muscles

– One thing to be aware of while doing hip exercises is that you should not force the glutes while doing bridges, bridges, or any other posture, as this will negatively impact the lower back and the Sacroiliac Joints. Fully develop the hip muscles So it may start by tightening the buttocks first (Before starting to exercise in various positions) to use the muscles at the correct point. And relax the contraction when exercising in other positions.

 The spine should be straight. The core of the body is in use. And contract the hips as much as possible while doing yoga or other exercises. Hips should not turn out too far. In building equal strength across the body Exercise that involves the muscles of the front of the thigh should be added. Muscles of the legs, back, calves, and core of the body In addition, the number of reps per set can be increased. Or keep increasing weight To strengthen the leg muscles Which must be confident that it is not overdoing.

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Let’s exercise the hip muscles !!!

 Gluteus Maximus is one of the muscles in the hip area. And is one of the largest muscle groups in the human body. Most people think that the glutes are the only part, like the buttocks. In fact, the hip muscle consists of three muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. hip It is the largest of these 3 muscles and supports the other two.


In a group of people who exercise regularly, hip muscles are quite strong. Because it is required to support the bone under the ray (The innermost spine or sacrum) and the femur (femur), middle and lower part of the body, which are attached to the hip muscles. The hip muscle groups help to lift weights and bend down to sit, push up stairs, jump, and balance the lower body. To build lower body strength Therefore, the hip muscles should be exercised along with the rest, such as the thighs (Quadriceps) and calves.

What functions do the glutes (glutes) muscles do?

The main function of the hip muscles is the strengthening of the pelvis and the extension and rotation of the hip. It also helps to stretch the knees. By lifting the Iliotibial Band, it helps to lift up and lower down on the floor, supporting the spine in an upright standing. And reduce pressure on the lower back Which has strong hip muscles useful as follows.

1. Helps in running and strenuous activities and lifting
Such as walking up the hill Or normal walking It requires strength of the hip muscles. Including jumping and running.

2. It helps to support the pelvis and hips. In balancing the body when more force and weight are transferred from the lower leg muscles to the upper body. Strong hip muscles will help prevent injury and improve exercise performance.

3. Support the back muscles Among patients with low back pain Many experts have recommended strengthening the hip muscles. To help improve personality and transfer pressure from the back muscles.

4. Stabilize the femur (Femur and thighbone) The thigh bone is connected to the hip socket with the hip muscle as a support. In addition, the hip muscles help to rotate the thigh bone. Both in and out Including forward and back too.
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Common injury to the hip muscles

– The hip muscle is one of the muscles that are often not exercised correctly. If exercising other leg muscles, such as the front leg muscles Then use the hip muscles to get too much weight May cause imbalance or lack of pain All leg muscles are at risk of being overloaded with repetitive exercises. May cause injury Or overtrain (Overtrain) due to insufficient rest or stretch between sets during exercise. On the other hand Hip muscles may not be strong because there is not enough exercise, such as sitting at a desk for hours a day and less body movement
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Risk Behaviors Causing Weight Training Injuries

 Weight training is a resistance exercise, whether it’s your body weight. Or weighting by equipment To increase muscle strength and size Which is the use of muscles for exertion Resulting in the possibility of injury that is always present. Today we look at the risk behavior that What will cause that injury What can be caused by.

1. Forbearing beyond one’s own strength

Each person’s muscles are not the same strength. The first thing to think about It is important to know your own strength first. Therefore, it should be practiced by Gradually climb from light before chasing heavy, without lifting or playing too hard. And forcing too much to be able to play This will cause very high muscle injuries and tears.

2. Lack of warm-up (warm-up)

Warm-up or warm-up It is something that everyone should do before any kind of exercise. To prepare the body to be ready to move Be active in exercise This will both increase the body temperature to keep the body warm. And including building joint flexibility Various tendons as well To prevent injuries that will occur while exercising that body grip.

3. Practice in the wrong form.

Training in incorrect form Or perhaps a slight change in the degrees of the practice may result in immediate injury. By doing this in violation of the nature of the human body, the tendons can be injured. Or including bones It can be broken as well.

4. Not enough rest

Lean rest can lead to fatigue, resulting in no training. Thus causing the possibility of injury easily Or including the practice of repeating the same muscle every day Until the muscles are continuously used hard And no time to recover Can also cause injuries

5. Use damaged equipment

It is very important to check training equipment. Should check the fullness And the strength of the equipment That it works fine or not Or support how much weight to play To prevent accidents which can lead to personal injury in use.
From the risks mentioned above, it is evident that injuries can happen over time. We should always be careful and avoid risky behaviors that cause injury. If you are not confident in playing, you should ask someone who has knowledge. Or find an experienced trainer To provide correct knowledge and put into practice to minimize the chance of injury. And play it safe enough 

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Body Type Body in various forms

 Many people have wondered if Do not eat this person and not get fat. Why do we only eat this? Why is this person so good in shape even though I rarely exercise? Today we have information about people in different shapes or body types to leave FitSchool people 
by genetics. According to international theory Given that there are 3 main types of body structure: Ectomorph, Endomorph, Mesomorph, and in this article, let’s see how each one is different.

1. Slim shape, Ectomorph

– Characteristics of a person with this type of body appear long arms, long legs, narrow shoulders, small hips, small bones and joints Including the musculature that looks slender Have a small percentage of body fat And has a good metabolism (Metabolism) makes the body burn energy very quickly and well. People with this type Weight training with Heavy Weights & Low Reps is preferable to use with a lot of weights, but with a small number of reps. In order to not increase the metabolism to higher. The food you eat should focus on High amounts of carbohydrates followed by protein and fat.Be careful about intense aerobic exercise, such as running or boxing, for example.Giving cardio 2-3 times a week is enough.

2. Fat body shape endomorph (Endomorph)

– Characteristics of this group of people will look round body, round face, neck, short limbs, large size, soft body due to the large percentage of body fat. It has a low metabolism (Metabolism), so the body is slow to burn energy. Weight training suitable for this type of people should do High Sets & High Reps is medium weight training. The number of times and the number of sets Little break between sets Along with daily cardio sessions In order to help in the metabolic system better. About eating Avoid foods that are fat and high in energy. Focus on protein, carbohydrates, fruits and vegetables. Be careful about exercises where vertical jumps, such as running and jumping rope, can affect joints, as people in this group have a lot of weight. Less muscle volume than fat Causing muscle insufficient impact between joints

3. Mesomorph

– This group will be a shape group that many people dream of. This group of people will have large bones, large muscle, and strong overall structure. Ideal figure for athletes, this group can easily gain or lose weight. Easy to build muscle Due to having a healthy body Able to perform many forms of weight training Can use a lot of weight And a huge number of times The waste of this group is Accumulate fat more easily than people in the ectomorph group have to be careful about foods that are high in energy. Should use weight training and cardio together
Let’s see what kind of body we are. What kind of exercise should be suitable for us? Hopefully this information will help fans FitSchool have the choice to shape up here 

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For most people, it is difficult to force yourself not to eat sweets or desserts

For most people, it is difficult to force yourself not to eat sweets or desserts . Will not stop craving for it again Want more of it every time we see it and it’s banned, but what level are we “sweet addicted”?

1. Symptoms of wanting to eat sweets all the time

Especially after lunch The type that has finished the main meal once and has not yet arrived. The dessert menu has already popped into my head.

2. When you feel bad What is the solution? Sweet

At this point, I must say that “Sugar is the brain’s food” and the delicious feeling of sweetness. Makes us overcome all frustrations Tell me, we’re really addicted to it.

3.Eat a lot of sweets all the time

Other people can eat, kiss, and kiss enough, but we have to work hard.

4. The dessert menu is always in the head.

30% of the conversations in the gang become a cake menu. or dessert all the time. How much are we addicted to dessert?

5. Looks good until the heart.

Each dessert menu is always carefully crafted to have a beautiful appearance. The type that he saw and wanted to charge In addition to having a beautiful face, the different sweet flavors make it addictive.

6. I don’t like dessert, but the atmosphere is okay.

The joy of eating sweets Maybe not from the menu you always eat, but eating with the gang of friends who have joined together, even if it’s a cute cake shop. Cozy atmosphere Eating along with conversation will be even tastier.

7. Hormones change frequently.

Usually, women, estrogen regulates the production of fat in the body. Not lower than approximately 23%, which the mean is about 5% higher than men, to be conceived with the pregnancy. Therefore, at the close of menstruation, women have an increase in estrogen, which causes a craving for sweets. 

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Dangers of Dieting

When it comes to losing weight , many young people are starting to cut starches from their diet. Ready to refrain from fried potatoes and fasting at some meals instead of wanting to lose weight faster. But do you know that doing that If done too much ? Will cause more negative effects on the body than good What disadvantages are there? Let’s go see it together.

1. Make a Fainting
Fasting causes blood sugar levels to drop rapidly. As a result, the body can’t keep the balance in the blood. Thus causing dizziness And easily followed by the wind

2. Eat twice the next meal.
When fasting for a particular meal Will make us eat twice as many the next meal Which eats no matter how much you feel full Plus there is always a hunger pause

3. Make the metabolism deteriorate
during the early days of fasting weight loss. But after a while The body will adjust by using less energy. Makes burning less energy as well. And when we return to normal food But the body still burns less energy as before. Would inevitably cause the weight to quickly return again Also known as “Yo-Yo Effect” there

4. Frustrated, upset and stressed all the time.
When the body doesn’t get enough starch and sugar, it can cause mood swings. Easily irritated and stressed This is because carbohydrate is important for the production of serotonin, which helps maintain mood balance. So try to switch from starvation. It is better to eat a healthy diet that fits your body needs.

5. Slow brain is not clear
Especially fasting breakfast, which is the most important meal. Will result in brain lethargy, slow processing, rarely thinking

6. Soft muscles are not strong
because when we starve, the body will not have energy from carbohydrates. The body will pull protein in the muscles to use as energy instead. Soften the muscles Not that strong

7. Make your skin dry Lack of moisture
Skipping starchy, sugar and fat foods can cause skin problems such as dry, dehydrated skin. The skin around the nails is dry, easily torn, and the mouth is dry, so you should eat some of these foods. No, don’t eat at all Especially eating foods that contain good fats This will help maintain healthy skin and nails without causing obesity.

8. Have constipation
Because starch will cause the body to lack fiber. Causing the digestive system to have problems Therefore, it is important to focus on eating flour that comes from whole grains, Whole wheat bread or brown rice Riceberry rice is also available.

9. I have a forgetfulness and forgetfulness
when starving will result in a lack of glucose that is the body that is stimulated Causing the symptoms to be delusional and forgetful

10. The body gets tired easily.
When starchy starches, the muscles lack glucose to help work. Makes the body tired And easily exhaustion

When seeing the disadvantages of starving and starving like this, all girls who want to lose weight should choose to eat all 5 food groups with exercise as well. Even though this method will see results a little bit later But it is absolutely safe and will not hurt your body. 

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