Long-term adherence to the benefits of exercise, as the saying goes, life lies in exercise, and the benefits brought by exercise far exceed our imagination. Proper exercise can relieve the body's natural pain and reduce the chance of catching a cold; Reduce gum disease and make people have a healthier mouth; It can improve language ability and stretch body and mind. Let's share an article about the benefits of long-term exercise.

Benefits of long-term exercise 1 There are many basin friends who want to exercise, but few insist on exercising. The key reason is that they are not looking for happiness in fitness, or they are exercising alone, lacking communication with like-minded basin friends, or they are busy with work and can't find time to keep exercising. If you want to improve your physique according to the method of fitness exercise, you must persevere. Here are some small ways to keep exercising.

Find a fitness sport that interests you: There are many ways to exercise, such as playing basketball, playing football, jogging, or playing table tennis. If you want to enjoy fitness, you must define a fitness exercise that you are interested in, which needs to be defined according to your personal feelings.

You don't have to be too strict with yourself in this fitness exercise;

You don't have to set yourself how long you must exercise every day, nor do you have to start exercising every day at the beginning. You don't have to set yourself too much and too harsh, so that you can integrate yourself into the whole process. For example, we will spend some time exercising for ourselves today, and strengthen our exercise as much as possible tomorrow, so that we will gradually follow our feelings and persevere. If you have high demands on yourself from the first day, you will feel more and more tired, and eventually.

Record your own development and reward yourself appropriately:

In view of our day-to-day fitness exercise, we should keep it in mind and choose some appropriate rewards for ourselves, such as staying in fitness every day this week, rewarding ourselves for buying a beautiful dress this Sunday, or buying some other rewards for ourselves, and remembering our development! It is the motivation to persist in sports again in the future, and the reward is also a stronger motivation to persist in sports in the future.

Besides fitness activities, we can meet some friends, and we can encourage and urge each other to exercise together. Moreover, with friends around us who love fitness activities together, fitness activities can not only promote physical and mental health, but also expand interpersonal communication according to fitness activities and create a personal hobby. Let's have a try. Take time out of busy work and take the initiative to do physical exercise. When people get old, their health tends to decline year by year. If you don't take care of it, the health of the elderly will decline rapidly. Experts say that the correct principle of lumbar exercise is not to increase the burden on the lumbar spine.

First of all, try not to do exercise when you have low back pain. Secondly, the intensity of exercise should be gradually increased from small to large. Sudden exertion or explosive exercise is unfavorable to the lumbar spine and should be avoided as much as possible. Third, exercise should be regular, generally more than three times a week, 20 minutes each time. In the choice of sports, aerobic exercise can reduce the burden of lumbar spine, enhance the flexibility and muscle strength of lumbar spine, and effectively relieve and prevent low back pain.

The preferred exercise is brisk walking and jogging. When doing these two sports, you should wear elastic sports shoes, hold your head high and exercise for about 30 minutes every day or every other day. It is suggested that patients with lumbar degenerative diseases such as fast walking after lumbar surgery and lumbar muscle strain should limit their activity time and stop their activities immediately once they have symptoms of low back pain. Secondly, ride a bike. When riding a bicycle, the seat should be as low as possible and the handle should be higher. Cycling is most beneficial to patients with lumbar spinal stenosis. It can increase the width of the lumbar canal and the flexibility of the lumbar spine, and it is appropriate to persist for about 30 minutes every day. The third is mountain climbing. Mountaineering can exercise the strength of thigh muscles and lumbar muscles, but overwork will increase the burden on the lumbar spine. When climbing a mountain, you should try to avoid the mountain road with large slope angle, and you should not carry heavy objects when climbing a mountain. When climbing a mountain, the abdominal muscles are deliberately exerted, and the knee joint is slightly flexed. In addition, swimming is also a safe and effective exercise beneficial to the lumbar spine. People who can't swim can walk and run in the water.

Benefits of long-term exercise 2 Even professional bodybuilders sometimes feel depressed. Fitness instructors, personal trainers and other experts in this industry all said to themselves like us: "I really don't want to go to the gym today." However, unlike us, they can always overcome their inertia and stick to it. The following seven methods are the experiences and tips introduced by some fitness experts to overcome inertia and maintain a high degree of enthusiasm for sports.

First, the power of the goal is infinite.

Set a goal, which can be "wear the next size clothes" or "prepare for the road race". Pitra Cobb, a Reebok trainer, said, "Every year I try to learn a new exercise or fitness method. Recently, I learned to windsurf during my eight days off. It feels good to learn new things. This exercise makes my arms, back and legs stronger and I can exercise without going to the gym! "

Second, find a fitness partner.

The experience of Beril Bochi, director of a yoga institute in new york, is to work out with friends. "I like to walk or ride a bike with my friends. I find that working out with others will work harder than when I am alone. " If 1 has not enough friends, you can find 2 or 3 friends. "The more friends you participate in, the higher your awareness."

Third, imagine what it looks like after body shaping.

When the fitness plan becomes a headache, think about what it looks like after losing weight-this is the experience of Rhett Scofield, the author of Shaping the Perfect Body. "When I don't want to do another set of strength exercises, I will say to myself, just a few more seconds. It's worth trying again. "

Fourth, change the project according to the "season".

If you eat the same thing every day, you will soon get bored. So why repeat the same exercise every day? Lisa Oliphan, executive director of the US President's Fitness Committee, often combines country hiking or new dancing with ordinary running and strength exercises. While adhering to basic projects, we will add 1 new projects every once in a while. Sometimes you can even change your fitness program with the seasons-cycling and cross-country running in the mountains in summer and skiing in winter.

Happiness is the reason for exercise.

Don't count how much fat you burned or which muscle you exercised, but think about whether you have fun or not. Dr. Cedric Bryant of the American Fitness Council said, "If I feel depressed, I will give up dumbbell exercise or traditional cardio-pulmonary exercise and take part in more competitive activities, such as basketball or tennis."

If you don't like to take part in the competition, you can arrange some sightseeing sports according to the surrounding environment, such as jogging or running. Dr. Peter Franks, director of the Biomechanics Laboratory of San Diego State University, integrated his hobby of gardening into fitness. His fitness method is to visit his neighbor's garden while walking.

Six, fitness and eating are a habit.

Many bodybuilders regard fitness as an important item in their schedule, and even check their schedule for the next day every day to think about when they can arrange running or go to a health club. If you can turn fitness into a habit like eating, you will find that it is not too difficult to stick to it.

Seven, occasionally reduce the intensity of exercise.

"Sometimes I will reduce the intensity of exercise. Instead of thinking about doing nothing after running 5 kilometers, it is better to go out for a walk 1 km to make yourself feel comfortable. " This strategy of California fitness physiologist Douglas Brooks is very effective for persisting in exercise. If you exercise regularly, stopping occasionally for 1 ~ 2 days won't have much effect.

What should I do if I can't persist? Editors of American Fitness talk about how to overcome inertia;

I will play psychological warfare with myself and tell myself to exercise on the elliptical machine 15 minutes and stop. 15 minutes, I will try to do it again 15 minutes, or speed it up for 2 minutes, and then continue for 5 minutes. -Kathy Green, 44, management editor.

I insist on writing a "fitness log". I like to write down how many kilometers I ran and how much time I spent, which makes me feel very fulfilled. -Liz vaccari, 35, executive editor.

I arranged six different music playlists on the MP3 player, and arranged these songs according to the feeling of different actions. I only listen to these songs in the fitness center, so I won't get bored. -Theresa Calvo, 40, album editor.

If I feel tired, I will take the dog for a walk. As soon as I set foot on the road to the park, I will feel energetic. -Arisha Schaefer, 33, Senior Fitness Editor.