a moderate exercise method for the prevention of obesity
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Obesity is a problem that can have many negative effects on health. To prevent this, steady exercise is very important. In this blog, we will learn about proper exercise methods to prevent obesity.
1. aerobic exercise
Aerobic exercise is effective for burning calories and improving cardiopulmonary functions. The following aerobic exercise is recommended:
Walking: Walking fast, about 30 minutes a day, is recommended. It is good to walk while feeling nature in parks or on surrounding streets.
Running: Three times a week, 20-30 minutes of running can help you control your weight.
Cycling: Indoor cycling or outdoor cycling is a good aerobic exercise with less pressure on the knees.
2. muscular exercise
Strength training helps you manage your weight by increasing your basic metabolism. Here are some basic strength training exercises:
Squat: Effective for strengthening lower body muscles. Aim for 3 sets 10-15 times each.
Push-ups: They strengthen upper body muscles and are effective in full-body exercises. You can start with your knees up.
Plank: It helps strengthen core muscles. Repeat many times for 20-30 seconds.
3. Stretching and flexibility exercises
Stretching is a necessary process before and after exercising. It increases flexibility and helps prevent injuries:
Full-body Stretching: Stretch your whole body for 5-10 minutes before and after exercising.
Yoga: Yoga helps you relax your mind at the same time as stretching, and steady work increases your flexibility.
4. Creating an Exercise Routine
You need a regular routine for proper exercise. Make a weekly exercise plan:
5 days weekly exercise: 3 days of aerobic exercise, 2 days of strength training, 1 day of yoga including stretching.
Setting exercise time: Set a time that suits you in the morning, lunch, or dinner and practice it consistently.
5. a daily exercise
It is also a good way to melt exercise into your daily life:
Using Stairs: Use stairs instead of elevators.
Walking Short Distance: Make a habit of walking short distances.
Active Hobbies: You can enjoy exercising through active hobbies such as dancing, hiking, and swimming.
Steadyness is the most important thing when it comes to exercise to prevent obesity. You can maintain a healthy body by finding and enjoying exercise that suits you. Try to work little by little every day to build a healthy lifestyle!
1. aerobic exercise
Aerobic exercise is effective for burning calories and improving cardiopulmonary functions. The following aerobic exercise is recommended:
Walking: Walking fast, about 30 minutes a day, is recommended. It is good to walk while feeling nature in parks or on surrounding streets.
Running: Three times a week, 20-30 minutes of running can help you control your weight.
Cycling: Indoor cycling or outdoor cycling is a good aerobic exercise with less pressure on the knees.
2. muscular exercise
Strength training helps you manage your weight by increasing your basic metabolism. Here are some basic strength training exercises:
Squat: Effective for strengthening lower body muscles. Aim for 3 sets 10-15 times each.
Push-ups: They strengthen upper body muscles and are effective in full-body exercises. You can start with your knees up.
Plank: It helps strengthen core muscles. Repeat many times for 20-30 seconds.
3. Stretching and flexibility exercises
Stretching is a necessary process before and after exercising. It increases flexibility and helps prevent injuries:
Full-body Stretching: Stretch your whole body for 5-10 minutes before and after exercising.
Yoga: Yoga helps you relax your mind at the same time as stretching, and steady work increases your flexibility.
4. Creating an Exercise Routine
You need a regular routine for proper exercise. Make a weekly exercise plan:
5 days weekly exercise: 3 days of aerobic exercise, 2 days of strength training, 1 day of yoga including stretching.
Setting exercise time: Set a time that suits you in the morning, lunch, or dinner and practice it consistently.
5. a daily exercise
It is also a good way to melt exercise into your daily life:
Using Stairs: Use stairs instead of elevators.
Walking Short Distance: Make a habit of walking short distances.
Active Hobbies: You can enjoy exercising through active hobbies such as dancing, hiking, and swimming.
Steadyness is the most important thing when it comes to exercise to prevent obesity. You can maintain a healthy body by finding and enjoying exercise that suits you. Try to work little by little every day to build a healthy lifestyle!
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