The primary elements required to start an exercise routine for your physical health should be dedication, patience and knowledge. It is also very important what the goal of the exercise you will do is.
Generally, the recommended exercises are a mixture of aerobic and anaerobic exercises.
You can think of aerobic exercises as movements such as walking or cycling.
Anaerobic exercises include strength-based exercises such as weight lifting movements.
Knowing how these exercise types affect the body will help in creating a correct exercise program.
Aerobic and anaerobic. What is exercise?
“Aerobic” means“requires oxygen.” Aerobic exercise burns both fat and carbohydrates for energy while maintaining a constant supply of oxygen during exercise. It increases your heart rate and that's why it's called "cardio." Running, walking, cycling, swimming, dancing, tennis, football and basketball are in the aerobic exercise group. Aerobic exercise helps improve your overall fitness by regulating the heart and lungs. Regular aerobic exercise can reduce the risk of many serious problems such as diabetes, heart disease and stroke, and can also support weight loss and weight management. It supports the circulatory and respiratory systems and ensures the smooth functioning of the body. Therefore, you can do aerobic exercise to increase your general fitness level and endurance.
“Anaerobic” exercises are strength exercises similar to weight lifting. Anaerobic exercise simply involves short bursts of intense movement while burning carbohydrates for energy. It does not require oxygen. Push-ups, sit-ups, short sprints are anaerobic examples. Anaerobic strength training can increase overall strength, strengthen muscles and increase bone density. It can be used to strengthen large muscle groups such as legs, hips, back, abdomen, chest, shoulders and arms. It may help lose weight. When you have more muscle mass, you can burn more calories through daily activities. You can't burn fat from specific body parts by targeting them with strength training. You can only increase strength and muscle density. bodybuilding with age It is very important to minimize the loss of lean body mass seen with nma.
How long should these exercises last?
Aerobic exercises should be performed 30 times a day, five days a week. It can be done at moderate intensity for minutes. This period can also be set as 25 minutes, three days a week.
It is recommended that anaerobic work be done at least twice a week. To maintain strength, 12 repetitions can be done for each muscle group at a time (more than once can be done for dense muscle mass). There should be a 1-2 day break between training sessions.
It is very important to do warm-up exercises before each training and cool down exercises at the end of each training.
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