In fact, no matter what type of exercise, no matter how, it can have a beneficial effect on the body. Only if we are concerned about the results that will occur. Whether it’s as we intended or not, such as exercising for weight loss. for building muscle Or to achieve overall health and strength from the inside out. Each exercise method will produce different results.

What is cardio?

Cardio exercise It is an exercise that helps strengthen the muscles of the heart. and strengthen the lungs Helps transport oxygen to the heart and lungs better It also stimulates the heart rate. Adjust blood pressure levels to normal. And it can also burn off energy from eating excess food.

Who is cardio suitable for?

Cardio exercise Suitable for people who are concerned about the health of their heart, blood vessels, blood pressure, lungs, including people who want to lose weight, lose weight, and people who are interested in taking care of their overall health. Want to have a strong immune system? Slow down the deterioration of various parts of the body. Want yourself to not get tired easily. Have strength to walk and run or go up the stairs Easily climb mountains,สมัคร ufabet etc.

What are some methods of cardio exercise?

Cardio exercise is divided into 2 main types: those with high first strength. and low impact force

High-impact cardio exercise Suitable for general people who do not have bone problems. or excessive body weight

• run
  
• jump rope
  
• Do aerobic dancing or exercise with heavy basic postures such as T25.
  
• Zumba dance
  

Low-impact cardio exercise Suitable for those who are concerned about bone problems such as ankle bones. knee bone or have too much weight Therefore, it is unable to support the shock that occurs from using the force of the leg to land heavily on the ground.

• riding a bicycle
  
• swim
  
• walk
  
• Rowing a boat
  
• Exercise on an elliptical trainer.
  
• Exercise using an upper body ergometer.
  
• exercise in water

How long to play cardio?

No matter what exercise method you choose, Please take at least 30 minutes. and exercise continuously without breaks Or rest for no more than 5 minutes at a time. Choose a speed level. and the difficulty of exercising appropriately not too much Focus on exercising continuously for a long time. Rather than focusing on making the time fast but not for long, such as running speed. Incline for cycling Or the difficulty of the aerobic poses doesn’t have to be great. But let’s focus on continuous exercise. Once your body gets used to the original level, gradually make the pose more difficult. or speed up little by little

What is weight training?

Weight training is a muscle training exercise that uses the force of weight from various equipment. To increase resistance (or maybe your own body weight) when adding resistance to your muscles on a regular basis It will cause the muscles to adapt. and stronger able to resist strong or various weights get better

Who is weight training suitable for?

Weight training exercises are suitable for people who want to have a toned and toned waist shape. and more proportionate Including men who want to add lots of muscle. or create a six-pack on your stomach Besides the matter of shape Strengthening your muscles is also important in increasing your body’s strength. You can exert more force, such as lifting heavy objects, kicking and punching more forcefully, etc. It is also beneficial to your overall body as you get older. Muscle mass will gradually decrease, so if muscle strength is maintained the same. In addition to the shape becoming firmer and proportional as before. It also helps reduce fat in various organs. You can clearly see the results as well.

Weight training, what methods of exercising?

Weight training exercises It is necessary to have an assistant that increases resistance to the muscles, such as dumbbells, weights, various weight-lifting equipment in the fitness center, or it may be an exercise that uses your own weight as resistance, such as a pull-up bar,สมัคร ufabet etc.

People who are starting to do weight training for the first time Should receive advice from a trainer. or experts first Because if you use weight or posture in exercising incorrectly May cause injury. Torn muscle or even to the point of broken bones Or maybe search for video clips on the internet. You can also strictly follow the poses in the clip.

How long to use the weight trainer?

Weight used to lift initially You should start with light weights first, focusing on weights that aren’t too heavy. But you can lift it many times. It’s better than choosing a very heavy weight. But it didn’t last long. Train at a weight you think you can tolerate for about 3-4 weeks, then gradually increase the weight. Or increase the difficulty of the exercises used little by little. The important thing is to exercise continuously for about 30 minutes or more, or rest for no more than 5 minutes at a time.

Also, try to weight train a variety of areas. Don’t focus on just one area, such as the arms, legs, stomach, hips, but do it in alternating ways. Each day, for example, on Monday, play with the legs and hips. Tuesday, play with the abdomen and arms, etc. because if there is a muscle injury You will be able to rest that muscle and then work on other muscles first instead.

What kind of exercise is suitable for us?

Actually, I would recommend doing both exercises together. Because if you want to get full cardio It requires strong muscles to run, swim, bike or do aerobics. Including weight training that still needs cardio to add strength to be able to exert a lot of force continuously as well.

However, Dr. Ping or Dr. Thidakarn Ruchipattanakul explains that the order of exercise can produce different results. If you want to focus on burning energy for weight loss. and focus on tightening the shape build muscle Do weight training before cardio. But if you want to focus on development in running To run a marathon, you should run or do cardio before weight training. Or exercise each type separately each day.

In addition, if you are older Your body may not be as strong as it was when you were a teenager. Working people may try light cardio exercise first and then start weight training. To reduce the risk of injury from exercise.