There are four steps to exercise and fitness

Whether it is going to the gym or going outdoors for running, playing basketball or cycling, more and more people enjoy sports and fitness. Sports experts said that the scientific movement has four necessary steps. Follow these four steps to maximize the protection of the body from injury and to exercise and exercise.

The first step: warm-up exercises

Let the physiological state live in peace and be ready to enter the main movement. It is mainly able to improve the efficiency of the circulatory system and increase the muscle temperature to reduce the occurrence of injuries. The general warm-up exercise is performed for 10 to 15 minutes, allowing body temperature to rise by about 1 degree or to feel slight sweating.

Step Two: Stretching

The implementation of stretching exercises should be mainly after warm-up exercises, mainly stretching muscles to increase the flexibility of the body. Stretch can be divided into dynamic stretching and static stretching, but from the perspective of safety and effectiveness, experts recommend that stretching exercises in a static manner is better. Each stretching action should last for at least 8 to 10 seconds before it can be effective.

Step 3: Weight Training, Aerobic Exercise

This step is mainly based on personal preference to choose one or both. The implementation of weight training is mainly based on the equipment operation of fitness clubs; aerobic exercise is mainly for the use of systemic large muscles, and can last for at least 30 minutes of low-intensity exercise, such as brisk walking, jogging, swimming, aerobic dance, etc. .

Step 4: Relieve exercise

The main reason is to properly restore the physiological value after a high-intensity operation to a quiet state instead of stopping immediately. The content can include slow running or walking, plus a few simple stretching exercises. Especially for weight trainers, it is absolutely essential to ease the stretching movements in exercise because the stretching during the relaxation exercise can reduce the accumulation of lactic acid and the tightness of the muscles.

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