Department of Health, Ministry of Public Health Suggest people who want to have a compact body Or lose weight Exercise properly with FITT principles to help reduce body fat. Create good health
Dr. Suwanchai Wattana Yingcharoenchai, MD. Director-General of the Department of Health said that from the case of a 54-year-old woman underwent liposuction surgery at a clinic and died. It is not safe. And the risk of dangers, which methods to lose weight, lose weight, slender body shape and safe without fat can be done with proper exercise methods. Or turn to exercise that helps burn fat with FITT principles to create good health in the long term. 1. F-Frequency exercise frequency 3-5 times per week. Or about every other day. 2. I-Intensity intensity in exercise. Heavy levels that the body can handle. By observing the symptoms while exercising, namely, for continuous exercise such as walking, running, cycling, it should be exhaustion level. Still able to speak in short sentences Or do resistance exercises, such as lifting weights, and body weights should be off to a level that feels tight to the muscles. Should not hold his breath while exerting And the challenge level should be increased gradually
3. T-Time The amount of time it takes for each continuous or cardio exercise should be at least 10 minutes or more for 30 minutes or more. If you are proficient or familiar and 4. T-Type, the type of exercise is divided into 3 types: continuous or cardio, such as walking, running, cycling, swimming with resistance such as weightlifting, bodyweight And stretching the muscles and tendons for flexibility Reduce stiffness Relieve pain at a certain extent.
“For losing fat and building muscles in a simple way Especially the back, such as the posture of the wall to stand close to the feet Extend your hands all the way up to the wall. Move your toes away from the wall at arm’s length. The body is slightly tilted, bend the elbows so that the elbows are at the body. Apply pressure on your hands for 10 seconds, then stretch your arms back to the same position and repeat 10-15 times.If you can, do a few sets, or it could be plank with a chair, bed, cushion, or on the floor. This position will help reduce fat and Can also help the muscles of the shoulder, abdomen and core to be strong, too. Keep your hands on a chair or cushion, stretch your arms all the way up, and slowly move your toes as far away from the mattress as possible until your torso does not sag or bend at a 45-degree angle to the ground for 30-60 seconds if possible. Make 2-3 sets, etc. “Dr. Suwanchai said
Director-General of the Department of Health Said at the end that Exercising or performing a variety of physical movements on a regular basis It improves the performance of the cardiovascular system, respiration and muscle strength. Increase bone strength Cardiovascular system And help burn the body’s energy Reduce the risk of developing various diseases And reduce depression, another way as well. The Department of Health invites people to join the project to challenge the spirit of Season 3 to win 100 days 100 kilometers to encourage people to exercise regularly. Interested persons can register via Line ID @thnvr to participate in activities for both old and new members. This will be screened for health by assessing the BMI. Send results and report exercise results, which in Season 3 has expanded target audience to establishments, communities and educational institutions, including organizing competitions within groups. And compare between groups as well As well as being able to collect Health Points or electronic health points in various activities to increase motivation and stimulate exercise of the people. Which will start accumulating points together on March 1, 2021
–
–
