As long as there is exercise? Experts suggest: first identify the advantages and disadvantages of various sports

Walking, running, swimming, yoga? Aerobic exercise or weight training? Is a high or low hit movement? Experts believe that it is important to think about the sports goals you want before choosing sports, and then according to your own conditions, you can find the sports that suits you. Here are the advantages and disadvantages of experts deducing various slings.

Walking

If your goal is: maintain weight and new thanks, increase creativity, sleep quality, delay

{99 In related studies, walkers have longer life and better sleep quality, and have lower risk of heart disease, diabetes, cancer, inflammation and depression than those who are not active. Research also shows that walking can increase creativity and memory. Just prepare a pair of comfortable shoes and can be done anytime.

Disadvantages: If you do not cooperate with diet control, walking is unlikely to reduce weight.

Reminder: According to the 2018 study, walking quickly means at least 100 steps per minute. It is recommended to use a mobile app to assist in calculations. If it is less than 100 steps, please speed up your pace.

Swimming

If your goal is to increase endurance, strengthen health, strengthen upper body muscle strength, and improve mood

Advantages: The buoyancy of water can reduce stress and support heavy breasts, so swimming is more ideal for many women than running. Swimming is effective in reducing blood pressure, and can also strengthen the shoulders and core back muscles.

Disadvantages: Swimming increases appetite more than other sports because it does not increase body temperature (the more the body temperature increases, the less hungry you feel).

Running

If your goal is: strong heart, better new Chen Daihui, more solid bones, slimming, and happy mood

Advantages: Because it is a dramatic exercise, you don’t have to spend too much time, 15 minutes or even 5 minutes a day will be effective. It is simple, low in technology and powerful in function, and is also helpful for weight loss.

Disadvantages: At least 50% of runners are injured every year, especially newbies. If knee joints are not suitable due to past injuries or inflammation, please change to another exercise, running may increase the disease of the joint.

Weight training

If your goals are: muscle strength, weight loss, health promotion, strengthening bones

Advantages: Weight training can strengthen muscle strength, control blood sugar, reduce waist fat, and burn more calories after training. New research shows that weight training can effectively reduce anxiety and depression, strengthen the brain and stimulate healthy new brain cell production.

Disadvantages: Retraining is indeed beneficial for strengthening bones, but it must be performed at least three times a week for a year to be effective. In addition, if you are not in retraining, it is very likely to be injured, especially on the back. Therefore, it is necessary to find a fitness coach to help you, and you have to spend a penny first.

Pilates Yoga

If your goals are: softness, balance, core strength, upper body strength, mild back pain, and determination

Advantages: Both exercises emphasize slowness, precise posture, and breathing control, Pilates usually trains the abdominal core and back muscles. Studies have shown that both Pilates and yoga can reduce back pain and increase strength in the arms and shoulders. It can also increase the pressure and enhance the softness of the lower body.

Disadvantages: These two are not aerobic exercises. A 2016 study of yoga found that the effect of this type of physical exercise is roughly comparable to walking.

High intensity intermittent training (HIIT)

If your goals are: weight loss, endurance, health-reliance, and not spend too much time

Advantages: High intensity intermittent training involves repeated and rapid movements on a jogger, flying wheel or pad, and interspersed with a little simple movement. The intervals can be as short as 20 seconds, and a full HIIT trolley usually lasts less than 30 minutes, making it very time-saving. Studies have shown that it is effective for improving endurance, controlling blood sugar and burning fat.

Disadvantages: Since it is high-strength exercise, it may be a little difficult, such as panting, heartbeat, and difficulty breathing. Fortunately, each movement lasts not long. But this type of training needs to be carried out at the beginning with professional assistance.

Single car

If your goal is: health, endurance, leg strength, and immunity enhancement

Advantages: From the service of single car movement, no load-bearing is required, which is suitable for people with knee, back or hip pain. It also strengthens thigh muscles and gluteal muscles and strengthens endurance. A study of elderly single-car riders shows that single-car movement can keep muscle and immune systems in a light state for several years.

Disadvantages: It is not necessary to be heavy, so it is not conducive to preventing looseness. If you ride to work and run alone, you may inhale air pollutants. In addition, riding requires some professional knowledge and various accessories are also required.