How to exercise to be effective?

To exercise, it may be because many people would question arises in mind. How many times a week should I exercise while exercising? How many minutes a day? There is no doubt about it any more. Because today we have the answer for you! 

Because each exercise has a different intensity and metabolic rate. Therefore there must be a number of times Suitable amount of time for each exercise Which if not done until the time it should be It may make that exercise ineffective, so anyone who does not want to exercise wasted, have to hurry to see quickly. 

How many times and how many days of each exercise should I do?

     Having said that, there are a variety of exercises. It depends on the purpose of exercise that you want to exercise to maintain your health. To lose weight Or to reduce the pain of the body Which each purpose is suitable for doing differently Which we have already compiled for you that basically How many times or how long should each exercise be ?!

Cardio exercise

It is an exercise that focuses mainly on fat burning. It focuses on moving the body to speed up the heart rate. Which when the circulatory system is pumped The body will need more oxygen. At the same time, the body needs more sugar. However, the sugar in the muscles will be used. Reduce the conversion of sugar to fat. This will reduce the accumulation of fat in various parts of the body.

Cardio exercises include walking, running, cycling, jumping rope, aerobic dancing, as well as exercising with a walking machine. Various blenders In which is effective, it should be done 2-3 days a week, 30-60 minutes a day,  depending on the intensity of the activity you choose to do. Instead, it is best to spend at least 30 minutes and exercise continuously without rest. Or take a break each time should not exceed 5 minutes

Weight Training

Muscle building or weight training exercises are exercises that focus on training and building muscles. By relying on the force of the weight from various devices To increase the resistance Or, if it’s not a device, it can use your body weight to increase resistance.

For those who want to do weight training to lose fat, do one to three sets of 10-12 times a day, 2-3 times a week.  And for those who want to do weight training to build bigger muscles, do more than 3 sets, with each set of 6-8 reps 2-3 times a week,  each set should be rested roughly apart. 2-5 minutes depending on the weight lifted for each set. The heavier the weight, the longer the rest. But if someone is lifting with a light weight Rest between sets, just 1 minute is enough.

Exercise muscle flexibility

Exercise muscle flexibility It is an exercise that helps stretch and relax the muscles. Reduces pain and muscle pain. Makes the muscles flexible. Which will allow full movement And more efficient By exercising like this, it includes yoga and Pilates.

For stretching exercises, the muscles should be done in four sets of exercises, each should be held for 15-60 seconds, then repeat and try to stretch more than the first time, or preferably do at least 30 minutes per day, at least 3 times a week.