Us update method "Exercise" to strengthen muscles - reduce more fat

The exercise , whether it's cardio. Or weight lifting (lifting weights) are also good for the body too Because it helps to strengthen the heart And muscles in different parts To be strong both inside and outside, in addition to getting a good shape And also helps to reduce the risk of many dangerous diseases such as diabetes, heart and blood vessels And also helps to adjust the mood And the overall quality of life as well

The Department of Health Federal Issue new exercise guidelines for everyone to try and follow to improve their health properly. And in order to exercise more effectively with the body, how will it be the same or different from what it used to be? Let's check.


Guidelines for "exercise" that will make muscles stronger - reduce more fat
Move more Sit down less Choose an exercise posture that focuses on body movement rather than stillness. Exercise focusing on body movement will help you shorten the duration of the exercise to achieve the desired results. In addition, sitting in front of a computer Is not good for the body Should get up, walk, stretching every 1 hour

Body movement Or having physical activity all the time Providing more benefits to the body than sitting or lying still all day, and then exercising once for 10 minutes straight

Exercising And choose to exercise the heart (cardio) and muscles Alternately each day
Young people will benefit from exercise differently from older people, with primary school children making growth hormones work more efficiently. Help bones And stronger muscles Including the health of the coronary arteries also improved For adults, exercise will balance the body. Reduces the risk of injury, is well balanced and performs various activities Can be better by yourself




How much should we exercise?
In truth, the frequency or intensity of each exercise is different. It depends on your age, gender, muscle strength, medical conditions, etc. But generally, if you are 18-40 years of age who are physically fit. You should exercise for at least 30 consecutive minutes.

Children aged before school or 3-5 years should play sports and do various activities. With a playing period And alternate breaks for no more than 3 hours a day

Children through adolescents aged 6-17 should exercise 1 hour per day at least 3 times a week. By focusing on exercises that focus on the bones And strong muscles

1.15-1.30 hours for heavy aerobic exercise And exercise to strengthen muscles for another 2 days a week

Pregnant Able to exercise light aerobics Reach the mid level of 1.30 hours per week

If it is intense exercise throughout every minute Should not exercise more than 1.30 hours continuously because it may cause the body to become too tired and harmful to the muscles And may faint, lose consciousness

People with chronic heart, lung and other diseases, including people with disabilities Should consult a doctor before exercise In order to plan an exercise that is especially suitable for your own body