How to improve your strength and flexibility

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Strength training can have a big impact on your body weight. But you need more than that, increasing internal strength and flexibility in all activities is the goal of all. So which strength training exercises are right for you?

1/ Muscular strength and muscular strength

Muscular strength and muscular endurance are tangent on some standards but cannot be identical. Muscle strength is not maintained stably, but it only measures your ability to achieve in a particular time. But endurance is different, it shows what you can always do at any time.
Sports activities want to be effective, you need to increase your body's internal strength to have endurance to maintain during competition and practice. This ensures your own safety from sports injuries. Sometimes because of the power received, you may accidentally damage bones, joints or tissues, even exhaustion.
You need to do the method of increasing fitness to gain muscle strength and build your own endurance. Strength training builds your endurance and strength and develops together to support all activities and results in strength and flexibility.

2/ Benefits of improving strength and flexibility

When you increase your internal strength, your muscles also increase significantly with the fitness you gain. But in the process, it is impossible to ignore short periods of relaxation to relax the muscles. At the same time, you need to practice flexibility to make your joints more flexible. So with strength and flexibility you get what? Muscle-strengthening activities help improve your ability to maintain daily work and anti-aging by anti-friction at the joints. As you age, the risk of joint stiffness and stiffness always threatens the safety of movement, so the elderly are more prone to falls and injuries than teenagers.
According to experts, the more flexible you are, the more comfortable you are. Flexibility is of great significance to every movement of the body and has a great impact on the central nervous system to help reduce pain and minimize unintended accidents.

3/ Effective method to increase physical strength

To be effective, you need to know how to increase strength training. The first is the frequency of practice to ensure to maintain strength and flexibility for the practitioner himself. Each week you should spend at least 2 strength training sessions for major muscle groups such as legs, hips, back, chest, shoulders, arms. Practice time has no specific limit, but depending on your ability, you can do at least 20 minutes for each exercise.
You need to repeat the exercise and gradually increase the difficulty. If you have a mentor this will be better but not a hindrance to success. You can gradually increase the difficulty and allow your body to adapt to avoid risks such as injury from increasing the intensity of the exercise too quickly.
You can spend 150 minutes on moderate to light activities such as cycling, walking or aerobics. However, this is not included in the time budget for flexible exercise. If you want to do aerobic exercise combined with increasing internal strength of the body, you can play some sports such as:
Dance Martial Arts Football Hockey Soccer Every week experts will encourage you to do 150 exercises minutes for light and moderate exercise. However, if you increase the intensity of exercise, you should exercise for about 75 minutes per week to ensure muscle endurance and avoid exhaustion due to overload.

4/ Increase the body's internal strength for the elderly group

The exercises we perform need to be consulted in detail, not randomly chosen. In which age is an issue that deserves attention to be able to make the most appropriate decision about the exercise we need.
Endurance exercise Aerobic exercise is often the choice for endurance exercise. When practicing, the performer will regulate the breathing and heart rate more stably to help the body comfortably perform the exercises. Daily exercise will help you improve the health of your heart, lungs and circulatory system. At the same time, prevent the risk of diseases common in the elderly such as diabetes, breast cancer, colon cancer....
Elderly people can choose one of the following exercises to improve endurance for the body: Walking, jogging, dancing, weeding, swimming, stairs, climbing, cycling, playing sports. Due to age inertia, the elderly are encouraged to exercise to avoid muscle atrophy and gradual weakening. Increasing endurance in the elderly is extremely important to health and life, while prolonging life and endurance.
Strength exercises Muscle strength is something we all aim for, not just the elderly. Tight muscle alignment is the foundation that protects you from the risk of falls or injury to bone and joint tissue. When the muscles are healthy, the body will increase its resistance to avoid a higher risk of falling when not exercising.
You can use weight training or simply carry everyday objects. This will help you strengthen your muscles and improve your health as you age. However, at this age, you shouldn't push yourself too hard because older adults' bones tend to be brittle and are much more susceptible to impact than adults.
During exercise, you need to maintain a regular breathing rate to avoid holding your breath to minimize the risk of stroke. When lifting a heavy object you should relax and inhale instead of exhaling. Especially due to the specificity of your age, you should consult your doctor before deciding to choose this practice.
Balance exercises Slips and falls in the elderly partly due to a decrease in balance that is no longer as good as it was in youth. This issue has a huge impact on mental health, so it needs attention. You can improve your balance as you age by following some exercises:

Regulate breathing and meditate Practice balancing with one leg Walk with heels instead of feet Stand up and sit down slowly Due to age characteristics, you also need to choose a firm chair when sitting. This will minimize accidents when you get up from that chair. If you are still wondering about the suggested exercises, you can consult the experts to practice suitable for your health.
Exercises to increase flexibility Flexibility is important for increasing internal strength in the elderly. Thanks to that, they can do things easier when they are older. However, at this age, the bones are brittle and the joints lose their protective layer of cartilage, so extra care is still needed if you want to exercise.
With stretching movements, you should do it slowly and pay attention to warm-up to ensure that the muscles are comfortable throughout the practice. Older people are prone to pain, but they are not recommended to increase the intensity because the tolerance of the muscles is gradually limited than younger people.
How to exercise is extremely important to the problem of improving the strength and flexibility of the body. Regardless of your age, these two criteria should be included in the exercises. Wishing you good health and increasing muscle endurance and flexibility.
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References: healthline.com, nhs.uk, nia.nih.gov