Habits that increase exercise effectiveness VOL 1



 Before a full-fledged exercise, the movement for safe and efficient exercise is called 'warm-up'. Literally, warming up is an action that raises your body temperature. This is different from stretching, which stretches the muscles. Stretching, which is usually performed as the first step in exercise, is also safe to do after warming up. This is because sudden, forceful movement of the body can cause an injury or sprain. Typical warm-up methods include walking or jumping rope at a low intensity, and the appropriate time is 5 to 10 minutes.





The next step in warm-up is stretching to increase the flexibility of the muscles. One thing to keep in mind when stretching is to do it according to your body condition. Because the degree of flexibility varies greatly from person to person, if you overdo it, your muscles may be damaged. After slowly stretching the muscles, if you feel a pulling sensation, hold the posture for about 3 seconds.


Another important thing when stretching is breathing. Breathing is an important element to the extent that it is not an exaggeration to say that all exercises start with breathing and end with breathing. In fact, if you learn how to breathe, you can exercise much more comfortably and the effect of exercise will be doubled. When you breathe with the right breathing method, blood circulation becomes smooth and oxygen and energy are delivered to every corner of the body. Normally, you inhale when you relax and exhale when you contract. When doing aerobic exercise, it is good to breathe in small amounts frequently.


Breathing should be abdominal breathing, but strictly speaking, 'abdominal breathing' is a complete 'body breathing'. According to Boyle's Law, when you inhale, the internal pressure decreases and air enters the body. say If you have mastered the correct breathing method, you can see that the foundation for cultivating physical strength has been completed. Without proper breathing, proper exercise effect cannot be expected. Breathing is key.


It is recommended to drink 1 to 2 cups of water 30 minutes before starting exercise to provide hydration that promotes metabolism and blood circulation. Cold water with a water temperature of 5-10°C is better absorbed by the body.

Lastly, it is important to wear comfortable shoes that fit your feet when exercising. This is because the feet are organs that not only walk, but also balance the body. The most suitable size is 1-1.5cm larger than the longest toe. Human feet are not symmetrically symmetrical on both sides, so choose the size according to the larger side and adjust the smaller shoe by inserting a pad or tightening the laces.


To increase the effectiveness of exercise, first of all, you must change your lifestyle. Humans have a natural circadian rhythm called 'Circadian rhythm', and our body is designed to work or sleep according to the circadian clock according to this rhythm. According to the biological clock, the sympathetic nerve is activated during the day to wake up, and at night, the parasympathetic nerve is activated to fall asleep.


The human body needs to secrete hormones in time to keep the health in a constant state at all times. Therefore, if you live a life that does not match the biological clock, hormones are not secreted properly, so no matter how good food you eat and exercise, it has no effect. To stay healthy, you need to change your lifestyle along with exercise.