What is the most effective way to exercise?

Everyone started to pay attention to health care and health preservation. In addition to paying more attention to diet and lifestyle habits, the more important thing for health care is to do proper exercise. This is the only way to keep our body in the best condition. This will help our bodies reduce the chances of disease. There are many ways to exercise, which one should you choose? Different people will have different answers. Let us introduce it in detail below.

walk

Any fitness program should include cardiovascular exercise, the purpose of which is to strengthen heart function and burn off excess energy intake, and walking is a form of fitness that can be done at any time, anywhere and does not require any special equipment (except a slightly better pair of shoes). It is not only suitable for people who are new to fitness, but also for people who exercise regularly.

Dr. Goblin, who specializes in orthopedics and sports rehabilitation at Bayside Medical Center in New York, said: "An hour of brisk walking can burn about 500 calories." Normally, we need to consume about 3,846 calories to lose 1 kilogram of weight. So, if you don't do any other exercise, it would take about 7 hours and 42 minutes of brisk walking to lose 1 pound.

Cotton, a sports scholar from the American Council on Exercise, said: "At the beginning, you are not required to leave the sofa and brisk walk for more than an hour. For beginners, in the initial stage, it should last about 5 to 10 minutes at a time, and then gradually transition to a duration of no less than 30 minutes each time, and the increase in time each time should not exceed 5 minutes." Another point to note is: If you want to increase the speed of brisk walking or increase the slope, you should first appropriately extend the walking distance.

The key to brisk walking is: speed about 1.56-1.79 m/s, head up and looking straight ahead, back straight, and arms swinging naturally.

Interval training

Whether you're a fitness novice or a seasoned athlete, combining walking or aerobics with interval training will enhance your cardiovascular system, thereby improving your physical function and helping you lose weight.

Cotton said, "For example, changing the pace while walking briskly can stimulate the body's aerobic metabolic system to adapt. Because the stronger the aerobic metabolic capacity, the greater the ability to consume more energy." Interval training is to increase the intensity or speed during exercise and persist in exercise for 1 to 2 minutes, and then reduce to the original intensity or speed for 2 to 10 minutes (determined by the total exercise time and the time required for personal recovery).

Squat

Strength training must be included in fitness. Cotton said: "The more muscles are exercised, the ability to consume energy is gradually enhanced." Try to choose fitness methods that allow more muscle groups to participate in exercise. Squats are a very good fitness method that can develop quadriceps, posterior thigh muscles and gluteal muscles.

Peterson, a training expert in Florida, said, "Because squats can simultaneously involve most of the muscle groups in the body, it is a very simple and effective fitness method." However, Peterson emphasized that standard movements are the key. He said: "Whether the squat can achieve good results depends on whether your movements are completed in a standard way. If your movements are not standard, its effect will not be obvious."

The standard movement should be: spread your legs shoulder-width apart, keep your back straight, then bend your knees and squat (Figure 2), with your upper body almost parallel to your calves. "You want your knee to be as far forward as possible from your ankle at this point," Cotton says. "Think of yourself sitting in a chair, except there's no chair," Goblin advises.

It may be helpful to use a chair to assist with the exercise. Start by getting a chair, sitting on it in a standard position, and then standing up from it. Once you feel you have mastered this standard movement, you can try to stand up immediately when your buttocks just touch the chair. Finally, doing the same movement without the chair is a standard squat.

Many people who go to the hospital for treatment have knee pain, many of which are caused by weak quadriceps muscles. If you feel knee pain when walking down stairs, you may need to strengthen your quadriceps muscles. Squats are an effective way to exercise your quadriceps.

Many kinds of exercise are very effective in improving physical health. However, when it comes to what specific method of treatment each person should use, it should still depend on the individual's actual situation and physical condition. The best sport is the one that suits you. Otherwise, no matter how good the exercise method is, it will not be of much use to you.