This is an automatically translated article.
Physical activity is defined as any activity that gets the body moving. According to the 2018 physical activity guidelines for Americans, an adult needs to do at least two types of physical activity each week to improve health, including aerobic and muscle-strengthening activity. We can spread out an average of 30 minutes of exercise a day over 5 days a week. It can even be broken down into smaller periods of the day.
1. What are the effects of daily exercise?
Generally, most people exercise for one of five reasons: for work, for health, for fun, for competition, or for their looks. The intensity of your exercise depends on your reason for exercising, your starting point, and the length of time you want to reach your goal. In addition, the form of exercise should be chosen depending on personal ability and preferences, work schedule and on-site facilities.
2. Exercise for work
In fact, not many Americans in the 21st century have the habit of exercising at work. As recently as the 1850s, about 30% of the energy used for agriculture and manufacturing in the United States depended on human muscular strength. However, in this day and age, most of the human work has been replaced by machines such as tractors, vacuum cleaners and escalators. To free themselves from physical work, people have used mental work to create an extremely convenient and comfortable society. In the process, however, we have created a potential energy crisis, not a shortage of fossil fuels, but a lack of physical activity that the human body needs to function. prevent disease and reach your full potential.
Thói quen tập thể dục ở nơi làm việc đem lại nhiều lợi ích cho mọi người
3. Exercise for health
Exercise is the best kept secret in preventive medicine. Despite differences between work, gender, and social status, everyone needs exercise to stay healthy. Regular exercise helps protect against many different diseases including:
Heart attack Stroke High blood pressure Diabetes Overweight, obesity Osteoporosis and fracture Depression Colon cancer and breast cancer Dementia (dementia). The key when exercising is to maintain the use of large muscle groups in a rhythmic, repetitive manner without causing the muscles to work against excessive resistance. This is often called an "aerobic" exercise because it takes enough intensity to push your heart rate up to the aerobic range (70% to 85% of your maximum heart rate). In addition, it is also known as "endurance" exercise because it must be maintained continuously to be beneficial for health.
In fact, the human body can get all the health benefits from moderate exercise. Thus, the term "cardiometabolic exercise" (CME) was coined to cover a wide range of activities, from climbing stairs in an office building to pushing yourself on an elliptical machine. All of these will improve your cardiovascular health, metabolism, and well-being. The important thing is to do enough and do it often.
In terms of health, doctors recommend at least 30 minutes of moderate exercise or 15 minutes of intense exercise each day. Combine daily activities, formal workouts, and sports to get the cardio-metabolic exercise needed for good health. And for best results, do some stretching daily and some strength training two or three times a week. The older we get, the more we need these complementary activities, and as the years go on, most of us would also benefit from some simple exercises to improve balance and prevent falls. , a major health problem for seniors.
Tập thể dục cho sức khỏe phù hợp với nhiều đối tượng người bệnh khác nhau
4. Exercise to relax
No scoring system, alarm clock or timetable needed here. If you're exercising for pleasure, do so as long as you meet the bare minimum of health needs. The recreational effects of exercise are suitable for people who work too much or who are "too busy to exercise."
Exercise is a great way to relieve stress and lift your spirits. If your job threatens to overwhelm you, consider using exercise to refresh your mind. For some people, opting for a workout at the gym to relieve stress on the treadmill or elliptical, an outdoor walk or jog, or a bedtime yoga session. But don't let exercise stress you out. Baseball legend Yogi Berra was right when he said that exercise is 90% mental and the other half physical.
5. Exercise for competition
To stay in good health, exercise for fitness. To achieve mastery in racquet sports, basketball, cycling or any other competitive sport, practice them on a regular basis. That means heart rate needs to be increased to 70% to 85% of maximum and maintained for 20 to 60 minutes.
You will also benefit from stretching exercises, strength training and if you really enjoy it, do interval training or speed training. There's a lot to ask about your body, especially as you age. And over-exercising always has potential pitfalls.
Every man over 50 should get tested before starting an intense exercise program. People with underlying medical conditions such as diabetes, high blood pressure, obesity, high cholesterol or other heart problems need special care. Because intense exercise is likely to cause more problems than moderate exercise, it is especially important for athletes to listen to their bodies and respond promptly to cues. abnormal.
Regular exercise has brought a lot of benefits to humans. But because it's so demanding, it's easy for many people to get frustrated with exercise. That's why everyone should exercise for health and fitness, but only those who are motivated and healthy can make exercise a real goal. economic.
Một số môn thể thao cạnh tranh đòi hỏi người tập phải rèn luyện chúng thường xuyên
6. Exercising for looks
Weight loss is the most common goal mentioned. You can get there with moderate exercise but for faster, more dramatic weight loss, double your goal or about an hour of moderate exercise each day. It sounds like a lot, but remember that you can divide it up into sections. Also remember that the little things that can be built into a daily routine make a big difference such as climbing stairs and walking to get around.
To really successfully lose weight, cut calories as well as increase calories burned with exercise. Sorry to say, you can't selectively lose fat in your belly, buttocks, or thighs with individual exercises. However, you can use exercise and strength training to tone your muscles and make you look leaner and better.
When you have a clear understanding of the role of exercise in health, you should consider your goals, time and current health to choose the most suitable exercise. This is an important factor that you should not ignore.
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