Determine the type of physical exercise that right for you and how much intensity is not easy. This course involves a variety of factors that vary for each person.
Various factors include age, physical condition, your body type and purpose of the exercise itself. But the underlying question of all is when we started.
You might be inclined to think that exercise is a mechanism to build or reshape your body. But in fact, efforts to become more fit as a process should be called a "tear down" and "build".
In the process, the exercise produces strength and durability usually requires muscle work out of character. If you overload the muscle over and over again, these networks usually have to adapt to new demands. It's like sebgau reconstruction project, which in the early stages of training the muscles to stretch, then made him weak and cause damage that is microscopic.
Kemudan body will restore the damaged muscles, but build it with a better durability. These muscles are made larger, more powerful and more efficient.
To keep them from breaking down and building process is ongoing, it takes a bit of balance. Also important means to start the exercise at this stage that suits your condition. From there, you can gradually increase the demands on your body by lifting heavier weights, run or swim longer distances or increase your exercise intensity and duration.
Identify the type of muscle, the body and the type of exercise
Before selecting and undergo training, it helps you know your body type, muscle and type of exercise. By knowing these three key words, you will be helped in determining the best type of exercise for you.
* Muscle Frame
The muscle in question here is striated muscle or skeletal muscles used for movement of the body. Types of skeletal muscle is generally divided into two fast-twitch muscle and slow-twitch. Fast-twitch muscle berkonteraksi quickly and also release energy in a very short time. Muscle is suitable for activities that require movement such as sprinting speed or power lifting.
While the slow-twitch is the opposite type, because this muscle to contract less rapidly and release energy gradually. This muscle is ideal for this type of exercise that requires endurance such as cycling or marathon.
* Body
The human body is itself a kind of mixture of different types of muscle, but usually there is one type of muscle the body's most prominent or dominant. Type the human body can be divided into three general categories namely:
A. Ectomorph (skinny talent)
If you are tall slender body with less fat you belong to this category. In this type, the body predominantly slow-twitch muscle, and perhaps you will succeed with this type of exercise is aerobic.
The bones of the 'ectomorph' are small and lightweight, with a little muscle and too little. Usually the body is higher than it should. People ectomorph is naturally not strong enough, he had to work very hard to form a mass on his body.
2. Endomorph (fat talent)
The main characteristic for this category is a round body and fat in people with type endomorph, fast-twitch muscle is more dominant.
Physical shadow is usually represented in the picture much terkontsentrasikan mass in the abdomen. This may be true or not. An endomorph arms and legs are usually short in length and size tend to be tapered.
Countless hands and feet are small with the upper arms and thighs are often expands rather than the lower arm and lower leg. Men of this type also have a large waist. If you are of this type, you had better exercise anaerobic nature.
3 mesomorph (Ideal)
The man who entered a category mesomorph has a large bone and muscle that contains the better. Thin tapered torso with a small waist. Its bones and muscles are very striking. Facial characteristics such good owned evident on the cheek bones, heavy jaw and square.
His face was long and wide with a small piece of the form. Arms and legs of the mesomorph is expanding, even in the fingers of its muscular. Another feature that looks at the mesomorph, which is a thick skin and hair texture that belongs to the weight. Men with this type, can be successful with a more flexible forms of exercise, both aerobic and anaerobic.
* Type of Exercise
There are three basic forms of exercise that is aerobic, anaerobic and stretching. Any form of exercise is associated with three important elements that determine the fitness of strength, endurance and flexibility.
- Aerobics.
This exercise emphasizes endurance and cardiovascular fitness. This type requires a continuous movement in a long time and involve the entire cardiovascular system such as heart, lungs and blood vessels.
The main purpose of this exercise is a type of oxygen delivery efficiently. With the ever-increasing aerobic conditioning, the lungs can inhale oxygen better. Likewise, the heart and blood vessels that deliver oxygen to the muscles.
- Anaerobic
These types of exercises do not involve the aerobic system. Most of the energy obtained from glucose stored in muscle. Glucose is rapidly depleted due to the intense efforts that muscle becomes tired. Weight lifting is one example of the type of anaerobic exercise.
- Stretching
Stretching prior to exercise is needed in order to achieve the flexibility of the muscles to avoid injury. Muscle injury and will be vulnerable to illness if it does not stretch.
Other properties, stretching can relieve pain or soreness after hard work or exercise for eight hours or more, and cause the muscle to remain flexible. To achieve good results, do stretching before and after exercise in which muscles are getting hot. Ever, between 5-8 minutes.
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