Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
UNDERSTANDING WARM-UP IN WORKOUTS
A proper warm-up not only helps the practitioner prevent injuries but also increases the effectiveness of the entire workout. If we compare training to crossing a river on a bridge, then the warm-up will be the bridge. If the bridge is strong, crossing the river will be easier.
The importance of warm-up
In fitness training, no matter what sport, the practitioner must warm up. However, due to not grasping the basic knowledge of how muscles work, many people often only warm-up superficially. According to Fitness and Nutrition expert Al Morgan, warming up before training plays an equally important role as the main exercise. If we compare training to crossing a river on a bridge, then the warm-up will be the bridge. If the bridge is strong, crossing the river will be easier. Warming up incorrectly or not at the right intensity will cause the body to get injured during exercise such as sprains and cramps.
How do you warm up properly?
Many people mistakenly think that warming up is just doing the main exercises but at a lower intensity. Warming up properly is divided into two types: general warm-up and separate warm-up. General warm-up is an exercise that uses muscles but does not have any special movements. One of the typical examples of general warm-up that many people often do is walking or cycling at low intensity on exercise machines or light jogging and knee-lifting exercises. The goal of a general warm-up is to push blood to the muscles and increase activity in the musculoskeletal system. The standard heart rate for a general warm-up is from 100-110 bpm. The general warm-up should last 8-10 minutes.
General warm-up on a total body trainer
A specific warm-up includes the same movements as the main exercise and is usually performed after the general warm-up. The benefits of a specific warm-up are: warming up the body, gradually increasing the heart rate, and preparing the nervous system to get used to movements that combine many body parts. Women often have to sit at work, the waist and thighs are two areas of the body that do not need much movement. If you skip the warm-up, you may experience muscle injuries in these two areas. Therefore, you need to pay attention to the specific exercises, in addition to the general warm-up.
Warm-up in group training
Group training programs are designed with a structure: warm-up, main exercises, and relaxation to minimize injuries to the musculoskeletal system.
“When attending group classes, stick close to your instructor or yogi,” says expert Al Morgan. The workouts are typically designed with three main parts: warm-up, core exercise, and cool-down.
Basic principles for effective weight gain for skinny people
A skinny body not only makes you less beautiful but also makes you look weak and lifeless. So how to gain weight for skinny people? Until now, this is still an endless topic, attracting the attention of many people. In this article, we will tell you the basic principles to help build the most effective weight gain plan for skinny people.
Basic principles for weight gain for skinny people
Owning a balanced body is always the desire of anyone, especially for people with a "skinny" body. To realize this wish, skinny people have applied all kinds of ways to gain weight. However, if you apply unscientific weight gain methods for skinny people, it will not help improve weight. It can even cause damage to the body. Therefore, when gaining weight for skinny people, you need to pay attention to:
Ensure nutrition
Nutrition is one of the factors that determine the effectiveness of weight gain for skinny people. To gain weight quickly, you need to have a reasonable diet, that provides enough necessary nutrients for the body. Fat is an ingredient that helps gain weight quickly and effectively. Therefore, the weight gain menu for skinny people should supplement enough fat and eat healthy fat. In addition, protein and fiber are also essential ingredients that you should not ignore.
A suitable exercise schedule for physical strength
A misconception is that you think that skinny people who exercise will become thinner. Regular exercise will help improve health, improve the digestive system, and stimulate appetite. However, to gain weight for skinny people, you should not exercise too hard, it is best to only choose exercises that are suitable for your physical strength.
Lifestyle habits of skinny people
Unhealthy lifestyle habits such as smoking, drinking alcohol, and staying up late... are the reasons why skinny people cannot gain weight. Therefore, to effectively gain weight for skinny people, the best way is to adjust your lifestyle scientifically such as limiting the use of stimulants, getting enough sleep,...
Why do skinny people keep going to the gym but still cannot gain weight?
Many people wonder that, despite applying all the methods of eating and exercising, they still cannot improve their weight. The main reason is that you are implementing weight gain methods for skinny people but not properly, what exactly is it?
Not calculating Calories in - Calories out
The amount of calories needed for a normal person is 2000 kcal/day. To gain weight skinny people, need to provide more calories to the body, ensuring that the amount of calories consumed is higher than the amount of calories burned.
Too much Cardio
Cardio exercises are very good for the body and cardiovascular health. However, doing too much cardio is not good for skinny people. Cardio exercises hinder the activity of rapamycin - a necessary factor for muscle gain. Therefore, to gain weight for skinny people, you should only maintain cardio exercises at a minimum level.
No rest days in the training schedule
Reasonable, regular training helps skinny people gain weight. However, if you train continuously, without rest days, it will make you tired and exhausted, and your body will not have time to recover. Therefore, training should also be balanced with rest time.
Too light training
On the contrary, exercises that are too light will not help you achieve your goal of gaining weight for skinny people. Therefore, the best way is to choose exercises that are within your strength. When your body has adapted, you can increase the intensity accordingly.
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