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Exercise sports have an important place in our lives. Each exercise is important for different parts of our body. We have compiled these types of exercises and their benefits for you. Here are the details…
Endurance (Aerobic) Exercises
It is a type of exercise that accelerates the heartbeat and respiration and uses large muscle groups.
-Walking exercise: It is a fast and brisk type of exercise that poses little risk of injury to the bones and muscles, which are the endurance type. It increases blood circulation in the legs and strengthens the heart muscle. In fast walking, energy is consumed at least as much as running.
-Running exercise: It is a physical activity that gradually strengthens the capacity of the muscles and the cardio-respiratory system. A conscious and controlled program should be applied to prevent injuries.
-Swimming exercise: Like running, swimming should be started gradually. Maximum 500 m from the start. swimming is recommended and gradually increased according to its rules. Pool rules must be observed and safety precautions must be taken.
– Cycling exercise: relieving legs and feet from the weight of the body; It is a type of exercise that works the leg, thigh, and hip muscles. There is less risk of injury than running. Stationary bikes that show the distance traveled and the heart rate of the person are suitable for home use.
Endurance-type exercises should be performed most days of the week (5-6) and for 30 minutes a day. If it is difficult to complete a long-term exercise due to lack of time, the activity can be divided into shorter periods during the day.
For example; Exercise can be done for at least 10 minutes 3 times a day. It is observed that this type of intermittent exercise provides the same benefit as continuous exercises. Scientific studies have shown that moderate-intensity exercises can lower blood pressure more effectively than high-intensity exercises. Exercise intensity was mild to moderate and at an estimated heart rate.
-Resistance (Weight) Exercises
In addition to endurance training, resistance activities are exercises for large muscle groups. It should include 8-10 different types of exercise. Exercises should be performed 2-4 days a week and 1-2 sets per day, with 8-12 repetitions. People over the age of 60 and with a high risk of injury should do 10-15 repetitions with lower weights. Because they are safer, exercise machines should be preferred instead of free weights in resistance weight exercises. The posture during the exercise, the accuracy of the movement and the amount of weight lifted should be monitored.
It should be done at least 2-3 times a week and if the muscle is in a tense position, it should be held for 10-30 seconds. This movement should be repeated 4-7 times. This exercise is a method of exercise for large muscle groups. It is observed that flexibility increases over time when exercises are performed for 60 seconds in muscle groups with low flexibility.
What Should Be Considered While Applying These Exercise Programs?
If any of the following is felt during the exercise, the exercise should be terminated and a doctor should be consulted:
– When there is chest pain or discomfort in the chest.
– When dizziness or fainting occurs.
– When you feel discomfort in the arm or jaw area.
– When short of breath.
– When you feel an irregular heartbeat.
– When extreme tiredness and exhaustion occur
We have compiled the types of exercise sports for you. Do not forget to share your questions and thoughts on this subject, as well as in the comments…
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