When walking, breathing accelerates and deepens steadily and rhythmically, which not only meets the need of oxygen supply during muscle movement, but also exercises and improves the function of respiratory system. In particular, the increase in diaphragm activity has a magical effect similar to Qigong, which can increase the function of digestive glands; The movement of abdominal wall muscles can massage the gastrointestinal tract, help digestion and absorption of food, and prevent constipation.
Walking is especially beneficial to mental workers, because walking quickly can relieve the tension of nerves and muscles and obtain a calming effect. Moreover, walking is the key to open the brain. Walking can gradually warm up the body, accelerate blood circulation, increase the oxygen supply to the brain, and become a good catalyst for mental work. The energy generated by accelerated blood circulation can improve thinking ability. As Rousseau, a French thinker, said, "Walking can promote my thoughts. My body must keep moving before my brain can start." Goethe, a great German poet, once said, "My most precious thoughts and wonderful expressions all appeared when I was walking." Mental workers who work at their desks all day can take a walk in fresh outdoor air, which can make nervous cerebral cortex cells relax and get a positive rest, thus improving work efficiency.
Step 2 jog
Jogging is popular all over the world and is known as the "king of aerobic metabolism". Proper exercise is good for health. Medical authorities believe that jogging is a good way to exercise the heart and body. From 65438 to 0967, the book Jogging, co-authored by track coach Bowman of the University of Oregon and cardiologist Harris, greatly promoted the popularization of jogging.
Jogging can be divided into in-situ running, free running and quantitative running. Running in place is jogging in place. At first, you can run 50 ~ 100 steps at a time, step by step, and gradually increase. After 4 ~ 6 months, it can be increased to 500 ~ 800 steps at a time. Running with high legs can increase the intensity of exercise. Free running means changing the running speed at any time according to your own situation, regardless of distance and time. Quantitative running is limited by time and distance, that is, running a certain distance in a certain period of time, from less to more, gradually increasing. When jogging, the muscles of the whole body should be relaxed, and the breathing should be deep and long, slow and rhythmic. You can take two breaths, two breaths, three breaths, three breaths. Take a deep breath with your abdomen, bulge your abdomen when inhaling and close your abdomen when exhaling. When jogging, walk easily and swing your arms naturally.
It is usually wise to jog every other day. Hard jogging with two feet touching the ground 375 ~ 467 times per kilometer. Therefore, some medical scientists believe that jogging can lead to arch depression, external shin attack, sweat rash, achilles tendon strain, foot swelling and back pain. Therefore, you should be prepared before jogging, wear suitable shoes and loose clothes, and run correctly, which requires good health and clear purpose.
Step 3 jump rope
Skipping rope is a popular fitness exercise, suitable for autumn and winter. Easy to learn, time-saving and cheap, almost everyone can. Skipping rope is good for both body and mind. It lasts 10 minutes, which is similar to jogging for 30 minutes or dancing for 20 minutes. It can be described as strength training with less time consumption and high energy consumption.
Skipping rope can promote blood circulation, protect the heart and improve vital capacity; It can also promote the development of teenagers, enhance their physique, develop their intelligence and be beneficial to their physical and mental health. Get up sleepy in the morning. If you jump rope first, you can make your mind clear and energetic. Jumping rope at night will make you sleep well. Skipping rope also has the function of losing weight. According to research, obese people can reduce their appetite by skipping rope before meals. Long-term adherence to skipping can train people's bounce, speed, balance, endurance and explosiveness, and also cultivate accuracy, flexibility and coordination.
The length of skipping rope varies from person to person. If it is continuous rhythm skipping, it is best not to exceed 10 minutes, otherwise the heart will be overwhelmed. If you jump for a while and have a rest, it is advisable to take 30 minutes at a time. The specific amount of exercise depends on the individual's physical strength and needs.
Skipping rope is an outdoor activity with a lot of exercise. Be sure to prepare all parts of your body before practice, especially your ankles, wrists, shoulder joints and elbow joints. Start slowly, with the increase of persistence time, you can gradually improve the speed of skipping. Keep it slow, averaging 60 ~ 70 hops per minute; The faster speed is maintained at an average of 140 hops ~ 160 hops per minute.
4. Aerobic aerobics
Aerobic exercise is a kind of aerobic exercise, which is characterized by long activity time, moderate intensity, effective weight control, effective improvement of various physical qualities of practitioners, low requirements for venues, and can be carried out in all seasons, which greatly promotes the cardiopulmonary function and endurance level of human body.
The advantage of aerobic exercise is that it can exercise the heart and lungs and make the cardiovascular system deliver oxygen to all parts of the body more effectively and quickly. Moreover, aerobics is more interesting than other sports, with simple movements, clear music rhythm and strong physical and mental pleasure, which effectively enhances physical health. Aerobic exercise can not only enhance physical fitness, but also become a social fashion. Participants can not only meet like-minded friends, but also keep relaxed and energetic through exercise.
Aerobic exercises should be practiced step by step. At the beginning, we should take a step-by-step approach to allow the body and lower limbs enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate. Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise. Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.
Step 5 swim
Swimming plays an important role in improving cardiovascular system. The stimulation of cold water can promote blood circulation through energy regulation and metabolism; In addition, water pressure also plays a special role in the heart and blood circulation. When swimming on the water, the water pressure on the body has reached 0.02kg/ c㎡ ㎡. When diving, with the increase of depth and the change of physical condition, the pressure will increase, the swimming speed will also increase the pressure load, the muscle tissue of atrium and ventricle can be strengthened, the volume of heart cavity can be gradually increased, and the beating times of heart will be reduced. This can preserve the activity of the heart, improve the whole blood circulation system, increase diastolic blood pressure, reduce systolic blood pressure at rest, make the blood pressure value more favorable and improve vascular elasticity.