This way you do not have to worry about losing sports benefits. Well, for those of you who are just planning to start a regular sport, or for those who want to maintain a sporting routine, some types of sports in this article may be an option to do every day.
Sports every day is not impossible, you know!
To start exercising every day, you do not really need a grand plan. Basically, there are three types of exercises you can do every day to keep your body fit. You just do ...
cardio is the most common type of exercise to help lose weight because this activity is very effective in burning fat.
In fact, research finds that the higher the intensity of cardio you do, the greater the calories will burn.
Cardio exercise serves to strengthen the heart muscle. When your heart muscle is strong, the blood vessels can drain more and faster blood so that it can drain more oxygen into muscle cells.
This is what enables cells to burn more fat during exercise and at rest.
There are many options for cardio exercise that you can try, such as swimming, brisk walking, jogging, aerobics, cycling, kickboxing, or just simply going up and down stairs. In essence be it low or high efficiency, all types of cardio exercise have one common goal: make you move every day. Do cardio exercise at least 3 times a week with the intensity of exercise time 30-45 minutes per session.
2. Strength training
Strength training is not just for bodybuilders only. The reason, this one exercise is also important to do every person of various ages.
Strength training works to build and tighten muscles so that it can support your daily activities. Some of the strength training options you can do at home include sit-ups, push-ups, pull-ups, squats, and lunges. Not only that, lifting weights using a barbell or dumbbel can also be another option for strength training.
Strength training should be done gradually so that your body can bertaptap optimally. Do this exercise twice a week with a lag time of at least two days before you do strength training again. Before starting this exercise session, warm up first for 5 to 10 minutes to avoid the risk of injury.
3. Exercise flexibility (flexibility)
In addition to the two exercises already mentioned above, flexibility exercises are also ideally incorporated into daily exercise routines.
Flexibility aka body flexibility is an important part of efforts to maintain fitness to stay functioning optimally. A flexible body can also help you prevent injuries, and even acts as a protective shield from difficult conditions such as arthritis and other serious diseases.
Flexibility exercise is done so that the muscles of the joints are not rigid and can move freely without any significant disturbance. Usually, flexibility training is done when you stretch (stretch) after exercise, whether it's cardio or strength.
Stretching movements can be either static or dynamic. Stretching is statistically more focused on holding the muscle until it contracts close to the range of its range for 10-20 seconds. While dynamic stretching is done with repetitive motion. Static stretching will be more effective in muscle relaxation, while dynamic stretching helps muscle flexibility in movement.