Zhao Weiting, the sports manager, has muscles in everyone. After the age of 30, these muscles will gradually deteriorate with age. Proper muscle training can maintain the benefits of health. What is "healthy physical quality"? According to the definition of the sports department, it refers to the normal operation of organs and tissues such as the heart, lungs, blood vessels and muscles of the human body, so that the body can be competent for daily work, enjoy leisure and entertainment, and deal with emergencies. Maintain exercise habits and improve muscle energy. From the beginning of understanding muscles, the normal function of muscles lies in that the movements of the body are completed by muscles pulling bones. If the muscles themselves can't give out proper strength, some movements will be difficult or impossible to complete. Therefore, increasing your own muscle mass can not only make your exercise smooth, but also help to improve your body's basal metabolic rate, make your body less prone to accumulate fat, lose weight more effectively, increase your bone density, and help to reduce the risk of chronic diseases such as injuries and cardiovascular diseases. Muscle system is divided into three types: skeletal muscle. Before we can use conscious control to improve muscle energy, we should know our own muscles. In the whole body muscle system, there are three different types of muscles in the human body, namely, the myocardium which only exists in the heart, is not dominated by the will and is not easy to get tired, and mainly constitutes the smooth muscles of the internal organs (except the heart) of the human body, such as the stomach, intestines, blood vessels, and skeletal muscles attached to the bones, which can make various actions with conscious control. Among muscles, skeletal muscle is most directly related to human movement. The human body has more than 600 skeletal muscles, accounting for about 40% of the whole body weight. It consists of thousands of muscle cells with contractility. Because of its fibrous shape, it is also called muscle fiber. Among muscle fibers, it can be divided into two types: the first type is slow contraction muscle fiber, also called red muscle fiber or type I muscle fiber. In sports, low-intensity endurance sports mainly rely on this muscle fiber to produce movements. Slow-contracting muscle fibers have high aerobic metabolism ability and anti-fatigue ability, slow contraction speed and small strength. It is because there are many capillaries, blood volume and mitochondria that oxygen has a good ability to burn energy. Also, because the muscle fibers of red muscle are thin, the process of delivering oxygen to human body is long, so red muscle belongs to slow muscle. The second type is fast contraction muscle fiber, also known as white muscle fiber or type I muscle fiber. This kind of muscle fiber has poor aerobic metabolism and is easy to fatigue. Relatively speaking, it can provide strong anaerobic metabolism ability, the fastest contraction speed and the greatest strength. On the contrary, there are fewer microvessels and mitochondria in white muscle, and the contraction speed makes it too late for oxygen supply, and the muscle fibers are thicker. Zhao Weiting, the sports manager, has muscles in everyone. After the age of 30, these muscles will gradually deteriorate with age. Proper muscle training can maintain the benefits of health. What is "healthy physical quality"? According to the definition of the sports department, it refers to the normal operation of organs and tissues such as the heart, lungs, blood vessels and muscles of the human body, so that the body can be competent for daily work, enjoy leisure and entertainment, and deal with emergencies. Maintain exercise habits and improve muscle energy. From the beginning of understanding muscles, the normal function of muscles lies in that the movements of the body are completed by muscles pulling bones. If the muscles themselves can't give out proper strength, some movements will be difficult or impossible to complete. Therefore, increasing your own muscle mass can not only make your exercise smooth, but also help to improve your body's basal metabolic rate, make your body less prone to accumulate fat, lose weight more effectively, increase bone density, and help to reduce the risk of chronic diseases such as injuries and cardiovascular diseases. Muscle system is divided into three types: skeletal muscle. Before we can use conscious control to improve muscle energy, we should know our own muscles. In the whole body muscle system, there are three different types of muscles in the human body, namely, the myocardium which only exists in the heart, is not dominated by will, and is not easy to fatigue, and mainly constitutes the smooth muscles of the internal organs (except the heart) of the human body, such as the stomach, intestines, blood vessels, and skeletal muscles which are attached to the bones and can consciously control and make various actions. Among muscles, skeletal muscle is most directly related to human movement. The human body has more than 600 skeletal muscles, accounting for about 40% of the whole body weight. It consists of thousands of muscle cells with contractility. Because of its fibrous shape, it is also called muscle fiber. Among muscle fibers, it can be divided into two types: the first type is slow contraction muscle fiber, also called red muscle fiber or type I muscle fiber. In sports, low-intensity endurance sports mainly rely on this muscle fiber to produce movements. Slow-contracting muscle fibers have high aerobic metabolism ability and anti-fatigue ability, slow contraction speed and small strength. It is because there are many capillaries, blood volume and mitochondria that oxygen has a good ability to burn energy. Also, because the muscle fibers of red muscle are thin, the process of delivering oxygen to human body is long, so red muscle belongs to slow muscle. The second type is fast contraction muscle fiber, also known as white muscle fiber or type I muscle fiber. This kind of muscle fiber has poor aerobic metabolism and is easy to fatigue. Relatively speaking, it can provide strong anaerobic metabolism ability, the fastest contraction speed and the greatest strength. On the contrary, there are fewer microvessels and mitochondria in white muscle, and the contraction speed makes it too late for oxygen supply, and the muscle fibers are thicker. Moderate and high-intensity retraining is mainly to train white muscles, but the muscle functions of different parts are different, and the proportion of red and white muscles is also different. What kind of muscle fiber is used in each exercise is related to the intensity of exercise. For example, thicker muscle fibers will only be mobilized when the exercise intensity is high. In other words, more white muscles will be trained when carrying out weight training with moderate intensity and high intensity. However, there is an intermediate fiber, which belongs to the fast-contraction muscle fiber, and provides similar strength to the fast-contraction muscle, but its aerobic capacity, anti-fatigue ability, contraction speed and efficiency are between the slow-contraction muscle and the fast-contraction muscle. In particular, intermediate fibers have high adaptability. For example, under endurance training, they will increase their oxidation ability and become the same as slow-contracting muscle fibers. On the contrary, if they do explosive training, they will increase their contraction speed and become fibers similar to fast contraction muscles. White muscle is more explosive, and red muscle is more suitable for marathon. Generally speaking, slow-contracting muscle fibers will be recruited first during exercise, and then fast-contracting muscle fibers will be added in turn according to the intensity, duration or fatigue of the activity. For moderate-intensity activities, slow-contraction muscle and fast-contraction muscle fibers will work together, and if the activities continue, intermediate fibers will also be recruited. If it is a high-intensity activity, slow-contracting muscle fibers and two kinds of fast-contracting muscle fibers will quickly join the ranks of work in order. If a person's skeletal muscle has a high proportion of white muscle, then this person's short-term explosive sports performance ability will be excellent; On the other hand, if there is a large proportion of slow contraction red muscle in skeletal muscle, then this person is good at long-distance sports performance, such as marathon. For those who haven't started to keep their exercise habits, we can start with the exercise that can be achieved in daily life and emphasize the exercise intensity in the heart rate interval. There will be 40 ~ 60% aerobic exercise in the heart rate interval, such as brisk walking, jogging and swimming, combined with slightly higher intensity anaerobic exercise such as muscle strength training, such as weight training. It is suggested that if the exercise execution is not limited to aerobic exercise or anaerobic exercise, anaerobic exercise and aerobic exercise should be alternately executed in the exercise plan. About the author: Zhao Weiting, sports manager, experience: FISAF FFI Australian national fitness coach, advanced first aid certificate of the Red Cross Society of the Republic of China, and qualified in cardiopulmonary resuscitation (CPR)+ automatic external electrode defibrillator (AED) certification of Taipei Health Bureau.