To improve the effect of aerobic exercise, just do these 2 steps before exercise!

Do you want to train your muscles and improve your endurance through aerobic exercise to enhance your physical strength and immunity? Experts say that in addition to adhering to the "333 Exercise Method" of exercising three times a week for at least 30 minutes each time and keeping a heart rate of more than 130 beats per minute, stretching your muscles and warming yourself up with these two tricks before doing aerobic exercise is a good way to effectively improve the effects of aerobic exercise!

Want to improve your aerobic fitness? Resistance exercise + stretching exercises are effective

Dr. Yasuhiko Tomino, director of the Asia-Pacific Society of Nephrology and a nephrologist in Japan, mentioned in his book "Full-Color Illustrations: Hypertension & Atherosclerosis Health Care Encyclopedia" that if you want to improve the effectiveness of aerobic exercise, moderate resistance exercise and stretching exercises before exercise are good ways to do it. In particular, the following two methods are good ways to warm yourself up and effectively exercise your muscles:

Tip 1: Resistance Exercise

The so-called resistance exercise refers to the process of repeatedly allowing muscles to receive resistance, which is commonly known as "weight training"; and stimulating muscles in this way can not only help promote muscle generation, but also improve exercise efficiency and enhance physical strength. The most recommended exercise is squats using your own body weight.

The advantage of squats is that you don’t need to change clothes and you can do them anytime, anywhere, indoors. When you are busy at work, you can also use your free time to stretch your muscles. (Photo provided by Yuanshui Culture)

Squat

Action 1: Open your feet slightly wider than your shoulders and squat directly behind your head with your hands.

Action 2: Breathe normally while squatting. Bend your knees and take a deep breath, then exhale slowly to return to the original position.

Repetitions: 10 times per set, do more sets a day. If you feel uncomfortable, you can also hold on to a table or other furniture.

Benefits: The advantage of squats is that you don’t need to change clothes and you can do it anytime, anywhere, indoors. When you are busy at work, you can also use your free time to stretch your muscles.

Stretching exercises can improve blood circulation, warm up and avoid injuries if performed before exercise; while stretching exercises can relax muscles and help recover from fatigue if performed after exercise. (Photo provided by Yuanshui Culture)

Tip 2: Stretching

The second trick is simple stretching exercises. The effectiveness of stretching exercises varies depending on the time of the exercise. If done before exercise, it can improve blood circulation, warm up, and avoid injuries; as for doing it after exercise, it can relax muscles and help recover from fatigue. No matter what time it is, the trick is to do the movements without holding your breath and to stretch your muscles to the most comfortable state.

【stretch】

Action 1: Pull your hands together and raise them above your head, palms facing up, and stretch as far as possible.

Action 2: Put your hands down and relax your body.

Action 3: Pull your hands together and raise them above your head, then bend your upper body to the left and right, 3 times each.

Action 4: Put your hands down and relax your body.

Action 5: Stand with your feet shoulder-width apart and bend your upper body forward. No need to use force, just take your time.

Action 6: After standing up, put your hands on your waist and bend backwards, do not rely on reaction force. Repeat actions 5 and 6 3 times.

Action 7: Put your hands down and relax your body.

Action 8: Place your hands at shoulder height and turn your upper body to left and right 3 times each.