Discussion Subject- English 1 Topic- How Students Do Exercise In Vietnam.pdf

There are many types of exercise, but in this discussion, we focus on the three most popular exercises, which are yoga, cardio, and swimming.. Over time, this can lead to obesity, which

DISCUSSION SUBJECT: ENGLISH 1

TOPIC:

THUONG MAI UNIVERSITY Department Finance and Banking

HOW STUDENTS DO EXERCISE IN VIETNAM

Lecturer: MS Le Thi Tuyet Nga

Group: 05 Class: 231 ENTH1411 16

Index

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ENGLISH 1 GROUP DISCUSSION

Topic: How students do exercise in Vietnam

Group: 05 Class: 231_ENTH1411 16

Teacher: Le Thi Tuyet Nga

Group preparation assessment:

Preparation assessment: List of students (in the order of presenting)

teacher only)

Quynh (Leader) Swimming(2.3.1

+2.3.2)+

Word + New words

5 | Tran Thi Thanh | Yoga ( 2.1.1 + 2.1.3) +

6 Nguyen Thi Yoga (2.1.2 +2.1.3) +

7 Tran Ha Minh Yoga (2.1.3 + 2.1.4) + Conclusion (summary)

Phuong

MEETING MINUTES (1) - GROUP 5

- Contributing ideas related to Lifestyle

- Dividing the task of searching for topics and information

Conclusion:

- Find a topic for the group: How students do exercise in Viet Nam

- Assign team members to find information

MEETING MINUTES (2) - GROUP 5

CONCLUSION

2 Introducing the group’s members

There are 9 members in our group: Ha Minh, Hong Nhung, Hong Ngan, Bich Ngoc, Thanh Phuong, Mai Phuong, Thu Quyen, Minh Quyet, Tran Quynh

3 Introducing the group’s topic

Whether you’re concerned about your weight or you just want

to be healthy, keep your body moving Exercise is a great way to get your blood flowing, reduce stress, stay or become fit, strengthen your muscles, reduce your risk for some diseases and cancers, and maybe even increase your lifespan It can clear the mind and help you retain information, which is great when finals are looming

4 Outlining the presentation

There are 3 main parts to our presentation The first is the introduction The second is the necessity of exercise and the consequences of not exercising There are many types of exercise, but in this discussion, we focus on the three most popular exercises, which are yoga, cardio, and swimming Firstly, we will describe the exercises to help students initially visualize them Secondly, we will show you the importance of practicing the above 3 exercises and see the benefits they bring Thirdly, we'll talk about tips, intensity, and duration of exercise for the most effective results In the following section, we will provide the characteristics or categories of the 3 exercises The final part is the conclusion

BODY/DEVELOPMENT

1 The Necessity

1.1 Benefits

Nowadays, as the living standard is improved, our activities in leisure time are becoming more and more diverse However, doing exercise remains one of the most favorites due to its significant value Exercise has long been regarded as a magic medicine to keep the body healthy and the mind relaxing

To begin with, doing exercise promotes our physical health It

is obvious that sports help to build muscle and strengthen our bones

as it requires a lot of physical activities Besides, it also enhances blood circulation and reduces the risk of stroke, heart trouble, and hypertension

In the second place, it acts as a wonderful mood lifter When

we do some exercise, our brain will be stimulated to produce endorphins - a natural chemical that gives us a sense of happiness and satisfaction Thus, stress and anxiety will be kept away from our minds Another positive impact is that doing exercise helps to keep fit By burning excessive calories, it allows the body to balance the amount of cholesterol Hence, it is easier for us to manage our weight and stay in shape

1.2 Consequences of not exercising

However, not exercising has serious consequences as well, which can have a significant impact on one's health and quality of

weight gain Over time, this can lead to obesity, which increases the risk of numerous health problems, including heart disease, diabetes, and certain types of cancer Not exercising can also have a negative impact on our cardiovascular health Without exercise, the heart and blood vessels can become weaker and less efficient, increasing the risk of heart disease, stroke, and other cardiovascular problems Our bones and muscles need exercise to stay strong and healthy Without regular physical activity, these tissues can weaken, making

us more prone to injuries, falls, and fractures Not exercising can also have a negative impact on our mental health Exercise is known

to release endorphins, the body's natural "feel-good" chemicals, which can help to reduce stress, anxiety, and depression Without exercise, we may be more susceptible to these mental health issues

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Without exercise, we may have trouble sleeping, which can lead to daytime fatigue, irritability, and difficulty concentrating

2 Types of exercises

2.1 Yoga

Yoga is the art and science of attaining true, lasting happiness

It is an art because its highest benefits come only through sensitive and intuitive practice; otherwise, it yields only superficial results Yoga is a science of experience which is meant for the upliftment of humanity It is a science because it offers specific, practical methods for obtaining these benefits

Yoga is a practice that connects the body, breath, and mind There are a multitude of approaches to modern yoga though most still maintain the three core elements of Patafjali’s practice: physical postures, breathing exercises, and spiritual contemplation This blend of physical and mental exercise is widely believed to have a unique set of health advantages

yoga every day can improve cognitive function, and increase concentration and memory for working and studying

levels of stress and body-wide inflammation, contributing to healthier hearts Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga

inflammatory proteins in the body

Yoga exercises are equivalent to the strictest diet Yoga reduces weight but combines muscle gain and adjusts body measurements extremely effectively

high blood pressure, and depression, among other disorders

Incorporating yoga into your daily routine can help you get better sleep

Improved flexibility and balance: flust 15-30 minutes of yoga a day can make a big difference for those wanting to improve flexibility and balance There has been research done on this Uses of yoga in fighting depression: Some studies show that

symptoms of depression

Yoga outfits: The right clothes can make a world of difference

comfortable to you There should be no pinching, itchiness, or tags that can irritate the skin Breathability is also key to good yoga wear

Yoga mat: Wherever you practice, a proper yoga mat is essential Make sure you choose a mat with enough stickiness

or grip to hold your hands and feet in place Also, clean your mat regularly to maintain its traction and prevent unpleasant smells

Go slow: Don’t rush yourself through each pose or the class Yoga is purposeful, mindful, and fluid By moving slowly, you can continue to make sustainable progress as you practice Also, it can help prevent injury, boost your mindfulness, and improve your overall concentration

Breathe Mindfully: Focus on your breath—it's your anchor during yoga Inhale deeply through your nose, and exhale fully through your mouth

Listen to Your Body: Honor your body's limits Yoga is about growth, not forcing Modify poses to suit your comfort level

For those just starting with yoga, practicing 2-3 times a week will be a reasonable number of sessions for you to quickly get used to this subject However, after you get used to it, you can increase it to 5-6 sessions per week

e The level and type of yoga practice intensity varies depending

on the form of yoga an individual chooses Techniques like hatha and lyengar yoga are gentler and slower, while Bikram is faster and has more difficult movements

fits their lifestyle and schedule

accommodate early risers, quick lessons during lunch, and classes after 5 p.m to accommodate the majority of people who return from the break There are also plenty of online yoga classes to study yourself at home or work

throughout the day Yoga in the evening helps eliminate fatigue, and stress throughout the day, and helps to relax

intestines need to be cleaned

Focuses on yoga (asana) and breath (pranayama) to develop physical and mental balance, and coordinate the movements and breathing techniques to help circulate energy This is the most popular form of yoga and is suitable for everyone, even beginners It can be done to a degree depending on the health of the individual

Concentrates on coordinating movement and breathing to form

connected with smooth breathing and movement

Uses postures that are held for 3-5 minutes at a time, allowing the body to gently relax This kind emphasizes stretching and

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elongating the muscles, connective tissues, bones, and surrounding soft tissue

2.2 Cardio

jumping that increase the practitioner's heart rate and is one of the effective methods for losing weight or for athletes who want to burn excess fat

Cardio exercises do not focus on a certain muscle group but require the coordination of many different muscle groups or the entire body Cardio exercises are also very diverse, from outdoor exercises such as jogging, swimming, and playing high-intensity

exercises such as using a treadmill

2.2.2 Benefits

There are very few activities you can do for a short period that have all of the physical and mental health benefits that cardio exercise offers

Some of the known benefits of cardio include Burns fat and calories, making it easier to lose weight; Enhancing sleep quality, especially if the exercise is moderate to vigorous in intensity; and expanding lung capacity, or the amount of air that your lungs can hold Additionally, it increases bone density when you do weight- bearing cardio exercises like hiking or climbing stairs Furthermore, cardio exercise helps you reduce stress, in part by improving your ability to cope with issues as well as promoting feeling good

cholesterol, high blood pressure, diabetes, and some forms of cancer It also improves confidence in how you look and feel

Perform five to 10 minutes of cardio before you begin your weight-training sessions This helps get your muscles warm for the

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work ahead, and it can burn an additional 50 to 150 calories,

depending on intensity

Instead of running on a flat road or treadmill, head for the hills

or bump up the incline Running uphill will send the heart rate through the roof and increase the calorie burn

If possible, take to the outdoors to add variety and new challenges to

a boring running routine Mountain biking and trail running on uneven surfaces improves athleticism and balance while working smaller, but equally important, stabilizer muscles

Use interval training to increase workout intensity and maximize results Alternate periods of all-out effort with periods of low effort or rest

e« More Work, Less Rest

Select six to eight body weight exercises, resistance training, and cardio-based movements to use as part of an up-tempo circuit- based workout Perform the first exercise, and then move on to the next without working Repeat each exercise before resting for one to two minutes at the end of the circuit

Use a smartphone app (like FitDay), heart rate monitor, or GPS

to record distance, pace, and calories burned

e Be Consistent

The best way to get results from a cardio workout is to create a routine and stick to it Whether it's first thing in the morning, at lunch, or after work, the body will adapt to training any time during the day

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If you can stomach getting up earlier, do some cardio before your first meal of the day Your body is most likely to use fat as the first energy source because your glycogen stores are depleted

Instead of starting slow and building up speed, do your high- intensity cardio early in your workout and taper off to a slow finish to burn significantly more fat After a two- to three-minute warm-up, immediately kick it into high gear (80 to 85 percent max heart rate) for 15-20 minutes before slowing down (60 to 65 percent max heart rate) for the last 10 to 20 minutes

Rather than just a long run or cycle, boost the intensity and burn more fat with one-minute sprint/recovery repeats (this is often called ‘interval training’) When you have completed your base phase, mix it up with the occasional high-intensity session

Design workouts that get your heart rate to specific heart rate ranges A starting point is to use an estimate of your maximum heart rate (220 age) (even better if you can measure it), then go for a run keeping your heart rate within a certain percentage (e.g 60-80%) of your maximum

2.2.3.3 Time

If you’re looking to optimize your workouts and healthy lifestyle

in general, here are the best times to fit in cardio and the most ideal situations to schedule it into your routine, according to fitness experts:

Especially for morning people, doing cardio first thing in the morning ensures that you get it out of the way and don’t become too tired toward the middle or end of your day Another benefit is that it gets your heart pumping and releases feel-good endorphins that can carry you into the rest of your day’s activities

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