Types, importance, rules, advantages, and disadvantages of exercise

Types, importance, rules, advantages, and disadvantages of exercise

Advantages, and disadvantages of exercise
Advantages, and disadvantages of exercise

Advantages, and disadvantages of exercise: Exercise is equally important as diet is very important for you. Exercising not only strengthens your muscles but also keeps you healthy, which prevents many diseases. Make a habit of exercising daily to stay healthy. It will be difficult to get used to it, but believe me, after a few days you will start seeing changes in yourself. Then whether you want to lose weight or gain weight, exercising regularly will change your life.


So let us give you information about exercise in this article like what is exercise, how to do, types of exercise, rules, advantages, and disadvantages -


What is exercise


Exercise is a physical activity that enhances health and fitness. Exercise can mean any type of physical activity, such as walking, running, swimming, or going to the gym. Exercise has many health benefits such as weight loss, prevention of diseases (heart disease, type 2 sugar, etc.), increased strength, improved flexibility, increased tolerance, healthy bones, and good mood.


Types of exercise and how to exercise -


Exercise and physical activity are classified into four categories - stamina, strength, balance, and flexibility. Most people pay attention to a single activity and think that it is enough for them. But each type of exercise is different. Doing everything well gives you more benefits. Doing all kinds of exercises will not make you bored and will reduce the risk of injury. We have given you the following types of exercise -


1. Strength Training -


Strength training keeps your muscles tone. It also increases its size. To make the body strong, your muscles need to work against some type of resistance. This will make the muscles shrink, and the more the contracted muscles work, the stronger they will become.


2. Resistance Training -


Weight training is a great way to increase strength and endurance if practiced carefully. Resistance training excluding aerobic training, small micro-tears (small micro-tears - when you lift any kind of muscle, the muscle fibers are torn a bit and recover again when the right amount of protein is found). Tax muscles help to increase meat. Before starting weight training, please talk to your doctor once. Weight training is of two types - free weight and weight machine.


Free weight

You can use free weights to work on many muscles, such as dumbbells. Free weight sometimes requires more strength than a weight machine, so keep in mind that the weight should be chosen according to your ability. A good trainer or at least someone to support you while carrying the weight must be accompanied.

 

Weight Machine -

Weight machines usually work on small muscles. Always use extreme caution when using a weight machine, eg make sure that your hands and feet do not get stuck in the machine. While using the weight machine, always take the help of a fitness trainer.


3. Flexibility -


Strong muscles are very important for movement and flexibility helps to give a perfect movement to your muscles and joints. Having flexibility reduces the chance of muscle injury. In a way, stretching should be done before and after other types of exercise. Stretching can make you feel good, but only when you do these with other activities. If you do not do these exercises properly then you may get hurt. Other activities that help increase flexibility, such as yoga.


4. Stamina - Aerobic Exercise


Stamina means how much exercise you can do without getting tired. Aerobic exercise strengthens your heart and lungs, increasing your endurance. It is also a great way to burn calories and fat. Aerobic exercise also helps reduce the risk of sugar, heart disease, and high blood pressure. If you have been doing weight training for several days, then you can do aerobic exercise for a few days - like running, cycling, swimming, etc.


Advantages, and disadvantages of exercise - Exercise rules -


If you do not know the rules of exercising, then you can suffer many disadvantages. Following we have given you the rules to exercise -


First rule -


It is important that you "warm-up" before starting the exercise. This will open muscles and reduce the risk of injury. In the warm-up, do activities like jogging slowly, moving your hands and feet here, and jumping in one place. To warm up, give yourself five minutes and pay more attention to the area which you have to exercise later.


Second rule -


Stretching opens the muscles, this does not strain your muscles. With this help, one also gets relief from the pain that occurs after doing high-speed exercise. So do stretching before exercising and after exercising.


Third Rule -


The gym's trainer will tell you about a specific workout plan according to your body and needs. But keep in mind that you always have to start the workouts slowly and increase the speed of exercise one by one. Do not try to do all exercises immediately.


Fourth rule -


Many people exercise in the wrong condition and due to this they also get hurt. For example, when you bend your knees, make sure that your knee is bent in the right direction. A wrong condition during wet training can hurt your back. So always exercise keeping your state in mind. Apart from this, you can also take the help of a gym trainer before starting.


Fifth rule -


Every day whether you are doing a treadmill or lifting weights, keep in mind that while exercising, you must take deep breaths. Deep breathing gives enough oxygen to your body and adequate oxygen also improves blood circulation. In addition to exercising in the gym every day, try to exercise once or twice a week in the open space. Along with the changes, you will feel refreshed and relaxed. (Read more - Benefits of running on a treadmill)


Sixth Rule -


Do not do a complete workout after eating food. Always keep an interval of two hours after exercise. Do not eat immediately even after exercising. Rest for at least 15 to 20 minutes. What you eat after a workout is also very important, as your body is ready to absorb nutrition faster from foods. So before eating anything make sure that your diet should be nutritious. (Read more - What to eat before a workout)


Seventh Rule -


Keep changing your exercise routine every four weeks. If you adopt the same routine daily, you can never get the same result. Making changes in your workouts sometimes also motivates staying connected to exercise.


Eighth law -


While exercising, listen to your body. Make sure that any type of results are visible in the area of ​​the muscles for which you are working. However, if you have sudden pain in any area of ​​the body during exercise, then stop doing the same exercise. Continuing exercise can make the situation worse. Talk to your doctor or physiotherapist if you have pain. (Read more - What is Physiotherapy)


Ninth rule -


Rest after finishing the exercise. Resting does not mean that you stop exercising at all because it can increase your chances of getting hurt. After exercising, keep walking or do some light stretching exercises, which can open your contracted muscles.


Tenth rule -


Keep in mind your frequency of exercise, speed, time, and type of exercise. This will give you a sense of progress in terms of weight loss, flexibility, and energy levels. When you see any kind of progress, you will be motivated to continue the exercise.


What are the benefits of exercising -


The benefits of exercising are as follows -


Exercise makes you happy -


Exercise improves your mood and reduces anxiety, stress, and depression. It causes changes in the parts of the brain that control stress and anxiety. It increases the brain's sensitivity to serotonin and norepinephrine hormones, which helps reduce depression. Simultaneously, exercise produces endorphins. The production of endorphins improves mood and reduces pain. The best thing is, it doesn't matter how fast you do your workout. By exercising at any speed, your mood will always be good.


Exercise reduces weight -


Some research says that a lethargic lifestyle causes weight gain and obesity. To know the effect of exercise on weight loss, it is important that you understand the connection between exercise and energy consumption. Your body consumes energy in three ways - digesting food, exercising, and body functions such as beating the heart and breathing. While dieting will reduce calorie intake thereby reducing metabolic levels, it is difficult to lose weight. Conversely, exercising daily increases your metabolism, which helps burn calories and lose weight.


Exercise strengthens your muscles and bones -


Exercise helps to increase muscle and bone and maintain strength. Physical activity such as weight lifting can stimulate muscle building when combined with adequate protein intake. This increases the muscles and also reduces the risk of injury to them. Due to increasing age, the meat starts to decrease in the muscles and the bones also become weak, due to which you can get hurt easily. Doing physical exercises daily reduces the risk of muscle damage and maintains strength even in old age.


Benefits of physical exercise increase energy -


Exercise is a type of energy booster for healthy people, as well as for those who suffer from many medical problems. One research found that, for six weeks, daily exercise did not cause fatigue to 36 people who always had fatigue. In addition, exercise greatly increases the energy levels of people suffering from chronic fatigue problems and other diseases. Rather, exercise is considered more effective than treating fatigue, such as relaxation and stretching therapy.


Exercise to reduce the risk of diseases -


Lack of daily physical activity is a major cause of the disease. Exercising daily improves your body's sensitivity to insulin, keeps the heart healthy, balances the body, controls blood pressure, and also lowers blood fat levels. Conversely, not exercising regularly can increase abdominal fat. Increased abdominal fat can lead to type 2 diabetes, heart disease, and other diseases. Exercise daily reduces abdominal fat and also reduces the risk of these diseases increasing.


Keep your skin healthy


The amount of oxidative stress in the body affects your skin. Oxidative stress occurs when the antioxidants present in the body cannot heal the damage caused to cells by free radicals. This can spoil your skin from the inside and can spoil your beauty. Rather fast and tiring exercises can increase oxidative stress. Daily moderate-speed exercises increase the natural antioxidants present in the body, keeping cells safe.


The benefits of exercising make the memory faster -


Exercise improves brain functions and preserves memory and thinking ability. This increases the speed of the heart, which promotes the flow of blood and oxygen to the brain. It also stimulates the production of hormones, causing the brain cells to grow. Additionally, exercise also protects against chronic diseases. Therefore, exercising is very important for a healthy mind.


Exercising helps to sleep -


Exercising daily helps you to relax and get better sleep. During exercise your body temperature increases, this helps in improving the quality of sleep. The results of many research related to this are similar. Research has found that moderate to the high-speed exercise of 150 minutes each week brings up to 65% improvement in sleep quality. Other research found that physical exercise up to 16 weeks enhances the quality of sleep, and 17 people who had sleep problems in the study, helped them sleep longer and sleep more.


Exercise reduces chronic pain -


Chronic pain can cause you weakness, but exercise really helps to get rid of it. Recent research has found that exercise helps in curing chronic pain. Much research has found that exercise helps control pain, which is related to many types of health problems, such as pain in the lower back area or shoulder pain for a long time.


Benefits of exercise for sex life -


Exercising daily strengthens the heart system, improves blood circulation, tones muscles, increases flexibility - these results can help improve your sex life. Physical activity enhances sexual activity. In research conducted, a group of women around 40 felt that they were experiencing more orgasms than adding exercise to their lives. Also, in a group of 178 healthy men, men who exercised more each week experienced greater sex power.


Does exercise cause harm -


There is no such great harm from exercising, but you may also get hurt by not exercising carefully or following the rules. Following we have told you the disadvantages of exercise -


1. Exercising incorrectly can hurt you -


When you exercise more, your body is more likely to get hurt. Muscle ache is more common than exercising more. Your body needs rest. If you exercise more, your ligaments (the strong bandages of tissue around the joints) and tendons (tendons are the tissue that binds the muscles to the bones) can get stressed. This can increase your risk of bone fractures. Excessive exercise can also damage your body tissues.


2. The wrong exercise affects the meat of the muscles -


Excessive exercise reduces your muscle mass and your body suffers from nutritional deficiency. You are keeping the body away from nutrition through excessive exercise and dieting, which has a negative effect on your health.


3. Excessive exercise can reduce your immunity -


When you exercise excessively your body's immunity weakens. The chances of viruses and colds increase in your body. Exercise affects your body and makes you tired all over. Also, your weak immune system is not efficient enough to kill bacteria or other diseases.


4. Excessive exercise causes food-related disorders -


Many people exercise more to lose weight, due to which they start having food disorders. Disorders such as bulimia and anorexia can affect people who exercise excessively.


5. Excessive exercise can cause sleep disorders -


Some research has shown that people doing excessive exercise had started having sleep disorders, as they become very tired and lethargic by exercising too much. They have trouble sitting in one place. Excessive exercise also causes more body pain. Because of this, you are not able to sleep well.

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