What kind of exercise can improve physical fitness?

As our quality of life improves. Many people exercise on weekends or holidays. Enhance your body and mind through different exercises. And we know that exercise does have benefits. But not everyone can persist every day. If you exercise incorrectly, you could end up hurting your body. So, what kind of exercise can enhance physical fitness? I will introduce it to you!

A complete fitness program should include eating (diet), exercise (training), and sleep (sleep). Exercise consists of three main parts: cardiopulmonary, strength, and flexibility. In view of this, the training plan I give is: start with 5-10 minutes of aerobic warm-up, end with 5-10 minutes of stretching and relaxation, and 40-50 minutes of strength training in the middle. The main strength training includes: 1) Back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (seated chest press); 3) Legs: barbell squats (Smith squats); 4) Shoulders: barbell presses (dumbbell presses); 5) Arms: barbell curls (dumbbell curls); 6) Abdomen: sit-ups (leg raises). The editor strongly recommends jogging in places with fresh air and good circulation, such as playgrounds and squares, preferably not indoors. Each time lasts 30-40 minutes, and the heart rate is controlled at 120-150 (it is better not to feel particularly tired after running, and you will feel tired if the heart rate exceeds 150). It can enhance cardiopulmonary function and physical fitness. It is necessary to persist. It will be useless if you fish for three days and dry the net for two days.

Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training. Use freely adjustable weight machines for training. This allows the muscles to better respond to the resistance created by the machine. Because it allows more muscles to participate in the exercise. When performing the movement, whether lifting or lowering, you must control the movement so that you can concentrate your strength and avoid using leverage.

Diet: Eat small meals frequently, and consume more eggs, milk, and meat in moderation. The daily diet is: moderate protein, less fat, and high carbohydrates. The ratio of the three main nutrients should be about 25:20:55. Staple foods such as steamed bread, noodles, rice, as well as sweet potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry, steak, etc.

Are you satisfied with the above introduction on "What kind of exercise can enhance physical fitness"? Here, the editor would like to remind you not to face computers and mobile phones all day long. It is still very effective to enhance physical fitness through the above exercise methods when you have nothing to do. As for sleep, you need to ensure you get 8 hours of sleep every day. This way you will definitely be healthier!