HOW TO EXERCISE TO BE MORE HEALTHIER?

To truly serve health through fitness, the core lies in establishing a comprehensive, balanced, and sustainable concept of exercise. This is not only about exercising the body, but also about managing lifestyle.

 

From 'Single Movement' to 'Systemic Health'

 

Firstly, correct a common misconception: health ≠ simply burning calories or building muscle. True health is the overall improvement of physical function, psychological state, and quality of life. This means that your exercise plan needs to be like a puzzle, scientifically composed of different blocks.

 

Using quantitative indicators to guide training:

1. Aerobic exercise (optimizing the heart and lungs)

·Frequency and duration: 3-5 times a week, with at least 30 minutes of moderate intensity exercise per session, or a total of 150 minutes.

·Intensity monitoring: Use "heart rate" or "talk tests" to monitor intensity.

·Moderate intensity: Heart rate reaching (220 age) x 60% -70%, or feeling "slightly wheezing but able to speak".

·High intensity interval training: can efficiently improve the heart and lungs in a short period of time, such as running fast for 1 minute and walking slowly for 2 minutes, with 6-8 cycles.

 

2. Strength training (shaping function)

·Frequency: Train 2-3 times a week for the main muscle group, with a minimum interval of 48 hours between training for the same muscle group.

·Intensity and number of groups: Choose 8-12 movements or exhausted weights, and perform 2-4 groups of each movement.

·Comprehensiveness: It is necessary to cover the four major movement modes of lower limbs (squat), push (bench/push up), pull (rowing/pull), and core (plank support).

 

3. Flexibility and Balance (Preventing Damage)

·Flexibility: After each main exercise, perform 10-15 minutes of static stretching on the main muscle groups, with each area held for 15-30 seconds.

·Balance: It is crucial to practice single leg standing, yoga, or tai chi 2-3 times a week to prevent falls.

 

Advanced Fusion: Upgrade Experience Based on 2025 Fitness Trends

You can utilize the latest fitness trends and technology to make health management more efficient and fun:

1. Embrace the "hybrid fitness" mode: combine your previous understanding of online and offline trends. On weekdays, use a home treadmill to achieve efficient aerobic exercise, and participate in offline group classes (such as yoga and ball games) on weekends to gain community motivation.

2. Make good use of "data-driven": Utilize smart sensors on wearable devices or treadmills to track resting heart rate, recovery time, and sleep quality. These data can better reflect the true health level than simply calculating calories.

3. Practice "mind body integration": combining aerobic or strength training with mindfulness. For example, practicing "meditation jogging" on a treadmill, focusing on breathing and steps; Or focus on muscle nerve connections in strength training to improve training quality.

4. Focus on "active recovery": include foam axis relaxation, fascia gun use, and mild activities (walking) into the plan, which can effectively improve the recovery efficiency and make you continue to exercise.

 

Finally, you can start and optimize your personal plan by following these steps:

 

1. Assessment starting point: Record one week's activities, understand the current level of exercise and physical sensations. If conditions permit, posture or physical fitness tests can be conducted.

2. Set SMART goals: For example, "Over the next 8 weeks, complete 3 30 minute treadmill jogging sessions (with heart rate controlled at 130) and 2 full body strength training sessions per week, with the goal of climbing 5 floors without wheezing

Step by step: Follow the "10% principle" and increase the weekly exercise amount (duration, intensity, weight) by no more than 10%, giving the body enough time to adapt.

4. Regular "restart": Fine tune the plan every 6-8 weeks, change the order and intensity of actions, or try new projects to avoid platform lag.

5. Listen to the body: distinguish between "good soreness" (muscle soreness 24-72 hours after exercise) and "bad pain" (joint pain, sharp pain). The latter must rest.

 

True health and fitness is a long-term journey of listening to the voice of the body and responding to it with wisdom. Exercise is a tool for health, not an end in itself.