"When we exerciseSLOTXORewards for Each Game Often also included in the Free Spins feature. A huge jackpot prize worth millions of baht, including playing progressive slots slots. Since it is often broken by the free spins feature, "free spins" can be considered the most valuable feature of all online slot games to date. and do not see results. It's because we're just going to exercise. But I didn't go to training or training.r1;
Is it good to exercise? I'd say it's good for a start. to move the body have fun good for improving health make the blood flow better Increase daily body movement. Increase the body's metabolism. stimulate the digestive system Improve sleep, reduce stress, etc.
But asking if just going to "exercise" is enough to make a change in shape. This allows us to get the results we want. Whether it's a better figure, leaner, more muscle. make the abdominal muscles clearer Increase the efficiency of exercise and competition, etc., etc. I answer that just going to exercise "is not enough" people who exercise and do not see results. There is no change, the main reasons are
- The intensity of the exercise is too light.
- Too few exercise days
- Irregular exercise
- The form of exercise is inconsistent with the goals.
- Intermittent and long enough exercise
- Too impatient. When you don't see results in 1-2 weeks, you get discouraged and give up too quickly.
what's the difference r0;Exerciser1; and r0;trainingr1; are r0;training programsr1; and r0;the purpose of exerciser1; knowing what to do each day of the week. Not just going to the gym Put on your shoes and go for a run But you should know how fast you should run to make improvements. Not just going to the gym Going to lift weights and play continuously. but need to know where to lift How much to lift not just to make you tired Go make you sweat and go home. (Not to mention that we should have a eating schedule that aligns with our activities and goals.)
So if we want to exercise to see results. We need more education. More exercise planning is required. We may use the F I T T principles of Frequency, Intensity, Type & Time in the design of our training program.
Let's look at each one in detail. Which I would like to bring the T to start first.
1. Type is a form of exercise divided into 3 main forms, which each week we have to complete all 3 forms, consisting of
Cardio Respiratory Training is a series of continuous movements such as steep walking, brisk walking, running, cycling, swimming, dancing, circuit training. The goal of training is to strengthen the cardiovascular system and improve blood circulation. and burn energy
- Resistance Training is an exercise that uses resistance, whether it is resistance from equipment. The resistance of the Earth's gravity body weight resistance To build strength of muscles, nervous system, bones and joints better. Stimulates increased muscle building
- Flexibility & Mobility Training is an exercise that focuses on increasing flexibility. Create better movement for muscles, tendons, joints to perform better activities such as yoga, stretching, dynamic stretching, etc.
2. Frequency is the frequency or number of times to exercise each week.
3. Intensity is the intensity of exercise, such as the intensity of lifting weights. running speed fatigue from measuring heart rate or tiredness from self-consciousness It must be suitable for our goals and physical fitness at that time.
4. Time is the time spent exercising. which is inversely proportional to the weight If there is little time to exercise that is hard. increased tiredness But if you have more time, you can lose weight.
The above details can be summarized according to the form of exercise as follows.
Cardiorespiratory Training
- You should do this 3-6 times a week. for people who are just starting Can start at 20-30 minutes per session and gradually increase until you can do 45-60 minutes at a time.
- Moderate intensity for people who are just beginning their heart rate will be approximately 60% of their maximum heart rate. For people who exercise regularly Moderate intensity is 70-80% of your maximum heart rate. For good health in general, this exercise should be at least 150 per week. To lose fat, you may need to do 200-400 minutes per week.
- High intensity for people who exercise regularly The intensity is 80-95% of the maximum heart rate, may be done 1-2 times a week. This weight is not suitable for someone who is just starting to practice. Therefore, people who are just starting out with new exercises Be careful when doing HIIT or intense exercise continuously.
Resistance Training
- for fat loss This should be done at least 2-3 times a week. big muscle training to all parts of the body Focus on key movements such as squat, deadlift, hip thrust, lunge, push-up, bench press, row, chin-up, pull-up, shoulder press, as well as core strength. For those who are starting a new workout, they may start at 12-15 reps per 1 set, 2-3 sets per exercise. For those who have trained with enough strength, may practice at 6-12 reps per 1 set, 3-4 sets per exercise.
- For building muscle, should do 3-6 times per week, starting with 3 times per week. Then gradually increase the training days as the strength increases. to pre
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