價格：免費
更新日期：2018-08-15
檔案大小：4.7M
目前版本：1.3
版本需求：Android 4.1 以上版本
官方網站：mailto:999appsdeveloper@gmail.com
Email：https://docs.google.com/document/d/e/2PACX-1vRHnTSyDwJFDv2LntkBCTvza8UrwfYRu6TafZIMmgR6g-09fFoxhEWXFGA1EInYCEFn2lcteepH1lif/pub
Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and also for enjoyment. Many individuals choose to exercise publicly outdoors where they can congregate in groups, socialize, and enhance well-being.
Classification
Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body
• Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular endurance. Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, playing tennis, continuous training, and long slow distance training.
• Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and tone muscles, as well as improve bone strength, balance, and coordination. Examples of strength moves are push-ups, pull-ups, lunges, and bicep curls using dumbbells. Anaerobic exercise also include weight training, functional training, eccentric training, Interval training, sprinting, and high-intensity interval training increase short-term muscle strength
• Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber.]The goal is to improve the range of motion which can reduce the chance of injury
Physical exercise can also include training that focuses on accuracy, agility, power, and speed
Sometimes the terms 'dynamic' and 'static' are used. 'Dynamic' exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly (during the exercise)
Fitness
Individuals can increase fitness following increases in physical activity levels. Increases in muscle size from resistance training is primarily determined by diet and testosterone. This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population. Studies have shown that exercising in middle age leads to better physical ability later in life
Early motor skills and development have also shown to be related to physical activity and performance later in life. Children who have more proficient motor skills early on are more inclined to being physically active, and thus tend to perform well in sports and have better fitness levels. Early motor proficiency has a positive correlation to childhood physical activity and fitness levels, while less proficiency in motor skills results in a tendency to partake in a more sedentary lifestyle.
A 2015 meta-analysis demonstrated that high intensity training improved stamina more than lower intensity endurance training
Prepping and Warming Up
Taking Part in Aerobic Exercises
Recognizing the Benefits of Anaerobic Exercise
Exercising the Core Muscles
Performing Balance Exercises
Executing Flexibility Exercises
Exercising with a Busy Lifestyle
Starting a Beginner's Routine
Moving into an Intermediate Routine
Working a Hard Routine
Partaking in an Interval Training Routine
Developing a Routine for the Elderly
Finishing a Workout with Post-Exercise Techniques
