Zhang Yongjun
Whether you want to optimize your fitness results or are planning to start a fitness journey, it is very important to base your exercise goals on the following four basic elements of fitness.
1. Aerobic exercises
Any activity you do, from walking to washing dishes, requires oxygen, so it can be called aerobic exercise. Regular aerobic exercise improves the body's ability to use oxygen. The efficiency with which the body uses oxygen is called "oxygen demand capacity". The higher the body's oxygen demand capacity, the higher the efficiency of the heart, lungs and blood vessels in transporting and providing oxygen to the body.
Aerobic exercise is also very helpful for daily activities. It not only maintains the normal function of the heart, lungs, blood vessels and muscle tissue, but also enhances the potential of these organs and tissues to cope with sudden challenges, such as running and lifting heavy objects. Things etc.
The key to improving the body's ability to demand oxygen is to find some exercise programs that you like and can stick to, and avoid engaging in one fitness activity repeatedly. If you want to add a little variety to your fitness exercises, you can increase the initiative and interest of your exercise by trying different types of aerobic activities (such as dancing, cycling and water exercises, etc.). Even if you only do aerobic exercise for 10 minutes each time, as long as you stick to it, you can still get rich health benefits.
2. Muscle training
Muscle exercise can enhance muscle strength and endurance. The stronger your muscles are, the easier it will be to handle everyday tasks, whether you're lifting heavy objects, doing gardening, or scrubbing floors. Strength training is also very helpful in improving the body's health level. While building muscle, it also improves the body's metabolism, which is very helpful for losing weight.
Strength training methods include: free weight exercises, resistance band training, strength equipment, and the use of your own weight. These exercise methods can improve muscle strength and endurance. Similarly, when performing muscle training, we should also strive to achieve diversification of exercises to ensure that the muscles of the whole body are exercised in a balanced manner.
3. Flexibility training
Flexibility refers to the maximum range of motion of each joint in the body. This exercise is very simple and can be achieved through body stretching exercises. As long as the various joints of the body become flexible, it will become easier to engage in daily activities (such as carrying packages, bending down to carry things, running, etc.).
Strength training methods to enhance muscle strength are very helpful to improve the flexibility of the body, but if stretching exercises can be added to it, the effect of the exercise will be significantly enhanced. In addition, yoga and Tai Chi exercises are also very helpful in improving joint flexibility and are worth trying.
4. Stability and balance exercises
The quality of stability and balance is closely related to whether the core muscles of the body are strong. The core area is surrounded by the muscles of the waist, abdomen, iliacus and pelvic area. These core muscles can provide systematic support for the body to engage in various activities, thereby enabling people to gain stability and balance.
By exercising core muscles, you can not only correct bad posture, but also prevent and treat low back pain, and are even very beneficial for preventing falls in the elderly.
Regardless of whether you make your own fitness plan or practice with a personal trainer, you should take aerobic exercises, muscle training, flexibility exercises and core exercises to enhance stability and balance as the main content of fitness, so as to form a perfect Fitness plan to get the best fitness results.