Exercising too much can cause health problems, and exercising too little can cause no results. Here are some tips on how to exercise to stay healthy and boost your metabolism.
“Exercise” is an activity that promotes good health, including a better mood, and is always active. In addition, effective exercise helps the brain to be clear, thoughts to be quick, and can make decisions quickly. So what is called exercising in moderation and enough to accelerate the metabolism!
Pre-exercise fitness test
Physical fitness tests, including physical health checks, are things that should be done before exercising because exercising requires the body to work harder than normal.
The results of the pre-exercise physical fitness test will indicate what type of exercise to do, how hard to do, how long to do it, and how often. It is also recommended to have an expert advise or organize an exercise program. สมัคร ufabet กับเรา รับโบนัสทันที This will allow you to exercise with more confidence and in accordance with academic principles.
How much exercise is good?
You should start with light exercise and gradually increase the intensity using your heart rate to determine the intensity. Each person’s maximum heart rate can be calculated by taking 220-age, which is 100% of their maximum heart rate. You should start exercising at 60% or light intensity to allow your body to adjust to the increasingly heavy workload.
On the other hand, exercise that is too light, such as less than 50% of maximum heart rate, will not have a good effect on the body because the body does not adapt. Normally, the body has a process of using energy and getting rid of waste products from burning energy in steps according to the intensity, from the process of using oxygen to the process of not using oxygen, where the heart rate is at 85-92% until the point where the body must use energy from breaking down fat, which provides the most energy per gram. It was found that the ability to use energy at this level is related to genetic factors.
Changes when exercising correctly
muscle
Every exercise requires muscles to contract and pull on the bones that make up the arms, legs and other parts involved. Exercise makes the muscles stronger and more efficient.
Heart and blood vessels
It helps the heart store energy for use when the heart has to work hard and increases the strength of the heart muscle contraction. It also reduces blood fat levels, increases good fat levels, reduces blood pressure levels, reduces heart beats, and makes the heart work less.
Lungs and breathing
During normal breathing, the respiratory control center, located in the brain, tells the intercostal muscles and diaphragm to contract, causing the chest to expand. Outside air is forced through the nose, trachea, and bronchi into the air sacs. Exercise improves the efficiency of the respiratory system.
Nervous system
During exercise, the brain tells the muscles to contract until they reach a certain level, the control center in the brain is suppressed and enters the fatigue phase until exhaustion occurs. The rate of stroke can be reduced by 30 percent when people exercise regularly. In addition, exercise makes you happy and feel good from the endorphins released from the brain during exercise.
Systems and other parts
Bones that are pulled by muscles will have thicker and stronger skin. In children, some bones will also be longer, making the body taller. Hemoglobin and the number of red blood cells will increase. The reserve blood volume stored in the spleen and other places will increase. Endocrine glands, such as the adrenal glands and pituitary glands, will be stimulated to secrete more. The pancreas works well. People who exercise regularly will have a 40 percent lower chance of developing diabetes. Some chemicals are stored for use during exercise. Moderate-intensity exercise will increase life expectancy by 1-2 years and reduce the incidence of premature death by 60 percent. The body temperature control system will be more efficient, reducing the incidence of cancer by 30 percent.