2023-08-12 06:31:34
Stretching before and after exercise, evenly performing aerobic and strength training
Enter 2023.08.12 15:30 Hits 19 Enter 2023.08.12 15:30 Edit 2023.08.12 15:59 Hits 19
Stretching gently relaxes muscles and joints to prevent injury to the body. [사진=게티이미지뱅크]These days, outdoor exercise is not easy due to the heat and typhoon. More and more people are going to the gym to do a workout that has been postponed. The gym has a variety of exercise equipment, so we can effectively grow the muscles in the area we want.
Stretching before and after exercise is essential
Stretching before and after exercise is very important. Stretching gently relaxes muscles and joints to prevent injury to the body. If you skip stretching and do weight exercises right away, damage to ligaments, joints, and muscles may occur. In particular, it is good to stretch the places where a lot of force is applied during heavy exercise, such as the back, shoulders, and knees. After exercise, stretching helps to relax the muscles in the exercise area to prevent muscle soreness.
Aerobic and muscle strength are evenly distributed
If you go to the gym, you can find people who only walk on the treadmill without strengthening their muscles. Walking and running using a treadmill are representative aerobic exercises. Aerobic exercise is good because it has the effect of burning body fat, but the greater the strength, the higher the effect. Therefore, it is recommended to combine aerobic exercise and strength training. It is good to change aerobic exercise at intervals of 4 weeks, and to reduce the boredom of aerobic exercise, 10 minutes of cycling, 10 minutes of stepper, and 10 minutes of treadmill exercise alternately help burn calories without getting tired easily. .
Set the right weight for you
When exercising using equipment, many people think that they need to exercise with heavy weights to develop their muscles well. The most important thing in strength training is correct posture. For this, it is important to choose the weight that is right for you. Exercising with a weight that is too light for too many repetitions is inefficient, and exercising with a weight that is too heavy results in disordered motion. Therefore, it is very important to set the weight that is right for you.
So, what is the standard of weight that is right for you? Usually, it is appropriate to feel the strength when performing the movement for about 10 times. When I usually exercise, I do 10 to 15 reps per set, about 3 sets. At this time, if the weight is too heavy, it is difficult to meet it, and it may cause pain in the muscles and joints. It is important to remember that it is important to set the intensity and frequency of exercise according to your physical condition.
Breathing during exercise is essential
When exercising, it is necessary to observe the exercise breathing method. Exhale when you exert your strength, and inhale when you feel less energetic. In other words, you can exhale when you tense the muscles in the area being exercised. When lifting heavy weights, there are cases where you stop breathing and apply force. In this case, blood vessel damage may occur due to an increase in blood pressure or, in severe cases, there may be a risk of losing consciousness, so never hold your breath during exercise.
Take a break from time to time
Muscle growth is accomplished through the process of causing microscopic damage to muscles through weight training and regenerating these damaged muscles through rest. In other words, you need to exercise and rest at the same time so that your muscles can grow. Therefore, it is not good to exercise the same part every day, and it is necessary to take adequate rest between exercise sets. It is usually good to rest for 1-3 minutes before starting the next exercise.
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