Question: Hello, I used to practice yoga for a few years, but I didn't systematically insist on it. I was recently diagnosed with adrenal fatigue. I want to do a recovery exercise, but I don't know what to choose. It is yoga, Pilates or strength exercise. Ok?
Your question is to ask yoga, is Pilates more important than strength training? Different exercises are suitable for different people, depending on your health status, exercise experience, exercise goals, etc. Yoga, Pilates and strength exercises all have many advantages.
Yoga - the benefits of this ancient sport are numerous. Although there are many types of yoga, all yoga can enhance the strength, flexibility, balance of the practitioner, reduce stress and achieve physical and mental unity. If you need physical recovery, you can choose to restore yoga, which is very beneficial for the recovery of injuries and pain reduction. Ashtanga Yoga and Hot Yoga are not suitable, both of which require more physical strength.
Pilates - mainly focused on core and hip functions, especially for reducing back pain, improving posture, postpartum recovery and core exercise. Overall, Pilates is a relatively soothing and exerciser that doesn't make weight loss a lot.
Strength exercise - very effective for exercising muscle groups. Strength training used to be called “lifting ironâ€. Unlike the past, strength training is not only suitable for bodybuilders. Resistance exercise (power exercise) is an important way to maintain high quality of life, especially for ageing. People. Strength exercise can be used to recover from injuries, reduce pain and improve posture, while HIIT exercises can increase muscles and firm the body.
It is recommended that you add anti-resistance exercises whether you are doing yoga or pilates. Studies have shown that as we grow older, our body gradually becomes more difficult to form muscle groups, and our muscles are gradually lost. Less muscle groups not only make us less powerful, but also greatly increase the chance of injury when we fall. Resistance training is the best way to stop muscle loss and maintain strength throughout life.
Even if you have a firm buttocks or a strong chest muscle, you will gradually loosen your muscles if you don't insist on doing resistance exercises. The good news is that if you do at least 20 minutes of resistance exercise three times a week, your muscles can still recover. At the same time, resistance exercise can increase the basal metabolic rate, so that you can consume more calories per day, which means you can consume more calories even when you are resting.
Here are some principles of resistance exercise:
1. Use free force or resistance band
2. More attention to leg movements
3. Change the number of groups and the number of repetitions
4. Do not practice more than 3 times a week
There are also five types of resistance exercises that cover all your needs:
Squat
If you are just beginning to do heavy-duty squats, you must master the action essentials and skills first, so that you will not be injured because of wrong movements. So in order to achieve a certain level of weight, I suggest you buy fitness equipment or join a health club. This is very important and will make your squatting effect more obvious. This squat can move to the whole body because of the participation of large muscle groups, so it can consume a lot of calories and increase muscles.
2. Arrow step
The lunge is another leg movement that can consume a lot of heat. As with squats, you must master the skills of the action before you can do it more difficult. Walking is a very good exercise because you can exercise at many different rhythms.
3. Logging
This exercise is very important. You can exercise to the whole body by using the upper limbs, torso and legs to move the weight. You can exercise with a fitness ball and dumbbells, not only to strengthen the core strength, but also to exercise the whole body muscles.
4. Push-ups
Push-ups are a great choice for exercising upper body muscles. Although push-ups are not a standing movement, they still require a lot of strength on the trunk and legs. It is recommended that you use a rope puller in the gym, which makes it easy to adjust the weight, because it is a standing position and the movement is more concentrated.
5. Pull-ups
The strength of the pull-ups is a very difficult movement for most people, especially women. Most gyms have instruments that help you do pull-ups, or you can use large weights to help. Female fitness enthusiasts really love and hate this exercise, love the effect of pull-ups, but hate the pain of this exercise.
All of these exercises need to be done in 3 groups, 8-12 in each group, and then slowly increase. There are many different types of exercise, but these can help you achieve weight loss for a long time. Another important point is to be successful, but also pay attention to reasonable nutritional intake.
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