A man who has both strength and endurance feels safe

Fitness is a type of physical exercise, especially gymnastics involving freehand or with equipment, which can enhance strength, flexibility, increase endurance, improve coordination, and the ability to control various parts of the body, thereby strengthening the body.

A safe way to start a fitness program is to choose low-impact gymnastics and sports. Be aware of the pain and heaviness in your legs and arms. If muscle soreness occurs after just a few minutes, stop here on your first workout. As you become more adaptable, you should be able to exercise for longer periods of time without experiencing muscle soreness. Gradually, you can increase the intensity and duration.

Basic training focuses on exercising the muscles of each part. For example, the chest, shoulders, etc. are called target areas. A set is a series of movements completed in a row, and each set contains multiple repetitions of movements.

The intensity and duration of fitness exercises should be reflected in the fitness plan. The number of times each part is trained varies according to different fitness stages, age and physical fitness. Especially for beginners of fitness, muscles will be sore after exercise, which will take 2-3 days to recover, so the frequency of fitness should be controlled.

In order to keep your heart strong, you have to exercise at a certain intensity. When exercising, the heart rate reaches a resting state and increases by 20 beats, which is considered to be sufficient exercise intensity. A more complex calculation involves hitting 70%-85% of a person's estimated maximum heart rate (220 minus that person's age).

For most people, the ultimate limit of exercise is reached when they can last 30-60 minutes at a time. This duration is optimal for both muscle training and cardiovascular conditioning. If you extend the time beyond this, you will not be able to improve muscle strength and endurance.

Most people do not benefit from exercising more than 3-4 times per week. While the heart can be exercised every day, skeletal muscles are usually damaged when exercised every two days. An excessive exercise can cause bleeding in the muscle fibers and tearing of the fibrous tissue. Fitness enthusiasts should allow their muscles more than 48 hours to recover. After intense exercise, a group of muscles needs more time to rest.

People should train their muscles differently depending on the time of day. The body adapts to a routine, so doing the same exercise on a regular basis is not as effective for strengthening your body and cardiovascular health. Perform anaerobic exercise and change up your exercise routine every few weeks. When doing aerobic exercise, you should alternate between different types of aerobic exercise.

Types of Fitness Exercises The main difference between different fitness exercises is whether they are aerobic or anaerobic. Most fitness exercises have both parts.

Aerobic exercise: Exercise that requires oxygen from the air to reach the muscles, forcing the heart and lungs to work harder than usual. Running, cycling, swimming and skiing are all aerobic exercises. Aerobic exercise tends to burn more calories and increases heart function more than anaerobic exercise. However, it has limited effect on strengthening the body and increasing muscle function.

Anaerobic Exercise: Anaerobic exercise requires short-term intense straining movements. Weightlifting and strength and balance gymnastics are both anaerobic exercises. Anaerobic exercise relies on energy stored in the muscles and does not rely on oxygen from the air. Anaerobic exercise burns fewer calories than aerobic exercise and is not as good for the heart as aerobic exercise. Its main function is to strengthen the body, increase muscle mass, and improve cardiopulmonary function.

Choosing the right fitness method is also an important part of the fitness plan. Fitness exercise methods are divided into aerobic exercise and anaerobic exercise. Fitness can be achieved through walking, jogging, swimming, skiing, rowing and endurance training.