What is Physical Exercise or Body Workout?


Physical Exercise or Body Workout

Definition of Exercise: Exercise is defined as a physical activity that utilizes planned, structured, and repetitive physical activity to improve the health of one or more body parts. Be strong and cultivate virtues such as bravery, resourcefulness, and safeguarding the collective good.

Meaning of Exercise: Exercise also means workout i.e. an activity Interpretation to improve work ability through production labor. Most people exercise in premises called gym. People form physical and mental fitness network or groups for proper information and sharing fitness images of themselves for proper motivation. It refers to forging or smelting source.


Table of Content


1. Health science terms

▪ Exercise time

▪ Winter and summer fitness

▪ Scientific fitness

2. Notes



‘Exercise’ Word Basic Information

Basic explanation: The original meaning of exercise is to strike and forge the sword, and it is extended to improve consciousness and work ability through productive labor, social struggle and work practice.


Q. Explain ‘Exercise’ in detail

Ans. Exercise refers to forging or smelting. It refers to strengthen the body through physical activity, and cultivate virtues such as bravery, alertness, and safeguarding the collective good.

This is brought through productive labor, social struggle and work practice, consciousness and work ability can be improved.

It also refers to movement or long workout.


Showing Physical Exercise by girl

What is smelting and forging?

1. Smelting and forging "Human iron and stone are natural, and those who are still forging chains will change their qualities.


If people have the nature of the five constants, the sages have not yet mastered the forging ears, so what is the bad nature of suffering?

If take the iron home and exercise it day and night. It took three whole years of spirit to forge two swords.


2. Smelting and forging refers to making the body strong through sports. As long as students are psychologically able to fully understand the purpose of sports, it is to exercise their own bodies, not to win competitions, but to make them do it properly.


Health Science Terminology

Which is the best Exercise Time?

The study found that high-intensity exercise can be carried out two hours after meals. Moderate exercise should be arranged one hour after meals.

Light exercise is most reasonable half an hour after meals. 

According to this, several optimal exercise time periods can be derived:

Morning time: Morning until before breakfast

Morning session: 2 hours after breakfast to before lunch

Afternoon session: 2 hours after lunch to before dinner

Evening hours: 2 hours after dinner to bedtime

There are pros and cons to exercise in each of the above periods.

For example, in the morning period, if the exercise intensity is not properly controlled, it is easy to cause hypoglycemia.

However, exercising in the morning and afternoon is influenced by objective factors such as work, work and housework.


Modern exercise physiology studies have shown that the highest and lowest points of human physical strength are controlled by the body's "biological clock", which generally peaks in the evening.

For example, the metabolic rate of the human body will reach its peak between 4:00 pm and 5:00 pm, and the flexibility and flexibility of the body will also reach the best state.

The regulation of heart beat and blood pressure is most balanced between 5:00 pm and 6:00 pm , and the body's sense of smell, touch, vision, etc. are also the most sensitive between 5:00 and 7:00 pm. Therefore, on the whole, the effect of exercise in the evening is better.

In addition, the activity of hormones in the human body is also in a good state between 4:00 and 7:00 in the afternoon, and the body's adaptability and nerve sensitivity are also the best. Therefore, experts advocate exercise in the evening, but in the evening, pay attention to the intensity of exercise, otherwise too high intensity will excite the sympathetic nerves and prevent falling asleep.


Which is the best time of day to exercise?

Afternoon: (14:00-16:00): It is a good time to strengthen physical strength, and the muscle endurance is 50% higher than other times.

Dusk: (17:00-19:00): Especially when the sun sets, the human body's exercise capacity reaches its peak, and the senses such as vision and hearing are more sensitive, and the heart rate and blood pressure also rise.


What time not to exercise?

After meals: At this time, more blood flows to the stomach to help food digestion and absorption. At this time, exercise will hinder the digestion of food, which will lead to diseases of the gastrointestinal system and affect the health of the body for a long time. Therefore, it is best to sit or lie down for 30 to 45 minutes after meals and exercise.

After drinking: Alcohol is absorbed into the blood and enters the brain, heart, liver and other organs. 

Exercise at this time will increase the burden on these organs. Compared with exercise after meals, exercise after drinking has a greater negative impact on the human body.


Health reminder: Outdoor fitness is not the sooner the better

In the cold winter, many people choose to exercise in the morning to enhance their immunity.

Is outdoor fitness the sooner the better? 

Relevant health experts suggest that outdoor fitness in winter is suitable for after sunrise.

It is understood that the ground temperature before sunrise in winter is lower, and the content of pollutants such as carbon monoxide and carbon dioxide released in the early morning air is higher.

Working out children

In addition, nitrogen oxides, hydrocarbons, lead and other harmful pollutants in the exhaust gas of automobiles also gather on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases.

Exercising in this environment for a long time may cause fatigue, dizziness, pharyngitis and other diseases, endangering your health.


Winter Fitness and Summer Fitness

Winter fitness should be around 10 o'clock. At this time, the sun comes out and basks on the ground, so that the atmosphere begins to convect up and down, and the polluted air spreads to the high altitude, which will reduce the damage to the human body.

In addition, the morning temperature in winter is low, and it will not slowly ease until half an hour after the sun comes out

In the first month or two of winter and spring, you should avoid the peak of air pollution at six or seven in the morning.

In summer and autumn, the sun comes out early, and you can exercise at five or six o'clock.

In normal times, you can choose between 10 am and 3 or 4 pm to do recess exercises or other sports. At this time, the air is cleaner, which is more beneficial to health.

It's best not to exercise outdoors on a foggy morning. Due to air pollution, fog contains many substances that are harmful to human body.

When people do strenuous activities such as long-distance running in the fog, some sensitive parts of the body are exposed to these harmful substances and inhaled in large quantities, which may cause bronchitis, laryngitis, conjunctivitis and allergic diseases.

So on a foggy morning, we can change our morning exercise indoors instead of going outdoors.


What is scientific fitness?

Some people are accustomed to exercising on an empty stomach in the morning, and some people advocate physical exercise after dinner.

When is the best time to exercise? 

We think it is appropriate to start exercising half an hour or an hour after breakfast or dinner.

Exercise poses of human body

Exercising before meals may cause blood sugar fluctuations. It may be hypoglycemic due to delayed meals, or it may be hyperglycemic due to no medication.

Of course, it may be that blood sugar is first low and then high due to the Su Mujie reaction, so it is best to Put exercise time after meals.

In order to avoid the impact on the function of the digestive system, it is best to do physical exercise more than half an hour after the end of the meal.

Physical exercise after dinner is worth advocating, because most people eat more dinner, and most people just read newspapers or TV programs after dinner, and have little physical activity, which is very unfavorable for lowering blood sugar and losing weight.

The first is to avoid exercise for a period of time after meals. 

This is because after-dinner games.

Stimulate the stomach: Exercising after a full meal will bring mechanical stimulation to the stomach, causing the dissolved substances in the stomach to vibrate left and right, up and down, which may cause symptoms such as vomiting and stomach cramps.

Disordered blood flow distribution: Digestive organs need a large amount of blood to digest and absorb after eating a full meal. 

When the muscles of the whole body are exercising, they also need a large amount of blood to participate, so the blood volume of the digestive organs will be deprived, resulting in digestive and absorption dysfunction. 

This disorder not only affect the effect of exercise and harm the body.

Affect the effect of exercise: The parasympathetic nerves in the body are easily inhibited after eating. At this time, if the body wants to exercise, the exercise effect will be reduced.

The increase in insulin secretion after a meal will inhibit the use of blood sugar in the muscles and brain for energy, which is not conducive to exercise.  



6 worst exercise habits

Simply going to the gym does not guarantee you a good workout. Reading a magazine while running, skipping breakfast and going to an aerobics class is something that a lot of people do on a regular basis, and it doesn't work as well as you might think.

Here are the six worst physical exercise habits personal trainers can see every day, along with the best ways to keep you from wasting time at the gym.

Gym Fitness and running infographics

Exercising while reading If you're concentrating on reading a fashion magazine, that means you can't pay attention to the sport you're doing at the same time. Reading while exercising is the worst thing to do, says Amy Hough, a fitness consultant at New York Sports Club. "If you're going to exercise, you have to focus on your body," she said. 

If you need to do something else at the same time to make your workout less boring, Hough suggests watching TV with headphones on, which doesn't require as much concentration as reading.

Exercising until you sweat Exercising until you sweat may make you feel like you're getting a fuller workout, but it's actually only costing you a few pounds of water.

In addition to being unhealthy, it has no effect whatsoever. "One of the things that has puzzled me for 30 or 40 years is that people are still trying to lose weight by sweating a lot," said Marc Ochipinti, president of the American Federation of Fitness Professionals. That would reduce the weight, but what they're doing is actually dehydrating themselves."

Excessive sweating can also lead to cramps and other sports injuries. When exercising, make sure you have a bottle of water on hand so you can rehydrate at any time.

Simply riding a stationary bike or running on a treadmill will not provide strength training. 

"You can burn 100 calories by walking a mile; but in the same 20 minutes, you can burn 300 to 400 calories with weight-bearing exercise on equipment," says Ochbinti.

Strength training can also help you strengthen the muscle groups you need for everyday life, such as climbing stairs or lifting heavy objects, and helps you maintain muscle shape and delay muscle relaxation that comes with age.


Bypassing Weightlifting Women are often afraid that lifting weights will make them look like bodybuilders.

Actually don't be afraid. It is a common misconception that weightlifting or strength training will cause women to develop large muscles.

"It's not going to happen unless you're on growth hormone at the same time," Ochipinti said. "Doing weightlifting doesn't make you a scary monster."

Exercise on an empty stomach Exercising on an empty stomach is like driving a tank without oil. Your body needs energy to function.

Some healthy snacks, like oatmeal or bananas, can be digested during the drive to the gym and provide the extra energy you need for the rest of your workout.

This is especially important when exercising in the morning, because after a night, your stomach is empty and your calories are exhausted.

You need to give it some fuel to get it to restart.


Going to the gym and pretending to know everything won't do you any good. One of the worst habits for gym newbies is to walk around the gym trying to do what everyone around them is doing.

There are usually some trainers in the gym. Ochipinti recommends making good use of these coaches. "If you're really in doubt about the right form of exercise, don't hesitate to ask them," she says.

"You have to know how to avoid sports injuries." Likewise, when you're new to a fitness class, any Let your teacher know about discomfort or concerns, and your body will benefit from it.


What are some exercise precautions for the elderly?

To choose a suitable exercise program: It is best for the elderly to do a more comprehensive physical examination before exercising, and then choose an appropriate exercise program according to their physical conditions.

At the same time, the results of the physical examination can be used as objective indicators before exercise, which is convenient to compare with the situation after exercise to judge the effect of exercise.

If your health has always been good, you can also check it yourself, such as squatting 10-20 times in a row, or running in place for 15 seconds to see if there are symptoms such as palpitations, shortness of breath, chest tightness and discomfort, and if not, you can start exercising.

Exercises for the elderly must be selected according to their health conditions, conditions, and hobbies.

Fitness and health conditions

Generally speaking, it is advisable to choose sports that can get better exercise for each joint and each part of the muscles, such as jogging, brisk walking, swimming, Tai Chi, Power Yoga, etc. However, a competitive sport or Exercise equipment can also be used.


Exercise should be done step by step: as the saying goes, "Frozen three feet is not a day's cold", "one bite can't make you fat". Participating in sports and exercise must not be rushed, but should be carried out with purpose, plan, and steps, and accumulated over time, so as to obtain satisfactory exercise results.

At the same time, the amount of exercise should be small when you start exercising, and then gradually increase after you get used to it.

After a period of exercise, if you feel feverish and slightly sweaty during exercise, and feel relaxed and comfortable after exercise, your appetite and sleep are all good, indicating that the amount of exercise is appropriate and the effect is good, you should stick to it.

Exercise moves from easy to difficult, from simple to complex, from slow to fast, and the time should gradually increase.

Every time you exercise, you should pay attention to moving from static to dynamic, from dynamic to static, and combining dynamic and static.

In addition, it is necessary to master the essentials, skills and exercise methods of the movements.

Exercise must be persistent: in order to achieve good results through physical exercise, you must persevere, and never "fishing for three days and drying the net for two days". It is best to keep exercising every day, about half an hour each time.

When it is really difficult, exercise should not be less than 3 times a week. At the same time, it is necessary to arrange the time reasonably, develop the good habit of exercising on time, and pay attention to the proper amount of exercise.

Exercise according to exercise prescription: because exercise prescription can make us exercise with purpose, plan and science.

In the case where an exercise prescription cannot be issued, a physical examination and an exercise load test must be strictly carried out before physical exercise.

The amount of exercise should be small at the beginning, and gradually increase until the effective intensity and effective time.

Strengthen medical supervision during exercise: The purpose of strengthening medical supervision is to be safe and prevent excessive fatigue or accidental injury. For example, jogging should not be too fast.

On the one hand, it is easy to cause ankle sprains, and people with high blood pressure are prone to accidents, and may also cause angina pectoris due to hypoxia. 

During the run, you can run and walk alternately, breathe naturally, move slowly and rhythmically, and avoid holding your breath or excessive force. In particular, the elderly with arteriosclerosis should avoid actions that cause a sudden increase in blood pressure, such as handstands, sudden bowing, and bending over.

Always know your pulse, blood pressure and physical health, and do a good job of self-monitoring.

After exercising, if you have a relaxed mind, happy spirit, mild fatigue, good appetite and sleep, stable pulse, and normal blood pressure, it means that the amount of exercise is appropriate and the physical condition is good, and you can continue to exercise.

Showing workout with fitness equipment

If you have headache, chest tightness, heartbeat discomfort, loss of appetite, poor sleep, and obvious fatigue and tiredness after exercise, it means that the amount of exercise is too much and should be adjusted or temporarily stopped for a period of time.

When exercising, the elderly can use the pulse immediately after exercise and recovery time to control the amount of exercise.

Generally, 170 is used to subtract age. This formula is the pulse standard immediately after exercise, and generally should not exceed 110 beats/min. It is advisable to return to the pre-exercise pulse level within 5 to 10 minutes after exercise.

The elderly should follow a normal life system during physical exercise: pay attention to the amount of nutrients and eat more foods that are easy to digest, high in protein, high in vitamins, and low in fat.

To quit smoking, because smoking can induce angina, and can increase the incidence of lung cancer. Drinking less or abstaining from alcohol can protect the liver.


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