With the rapid development of modern society, some people pay less and less attention to sports and don't know how to exercise. Most of them just fish for three days and dry their nets for two days. Many young people are in a sub-health state. How to exercise is healthy and how to understand is reasonable!
The difference between pictures before and after fitness.
Walk ten thousand steps a day and eat two scales. This is the most suitable image description for sports, which means that China people generally pursue the goal of 65,438+00,000 steps a day. Everyone should determine an optimal degree of exercise according to their own situation, so that the body can reach a healthy and balanced state. Due to the differences in personal health, physique, ability and other conditions, people with less daily activities or poor physique can start from the goal of bo yi's knife steps, and ordinary people suggest maintaining the level of more than 6000 steps. Exercise less than 10000 steps a day can also protect health; However, if the amount of exercise is above 10000 steps per day, more health promotion benefits can be obtained under moderate conditions. So, what are the principles for choosing individual sports? Exercise is beneficial, and more exercise is better. "You can achieve your goal by exercising in three aspects, including: ① activities in daily life and work, such as mopping the floor and moving things; ② Walking or cycling, including going up and down stairs; ③ Physical exercise, such as running and swimming. Life activities, travel and physical exercise all consume energy. The high-intensity exercise time can be shorter, and the low-intensity exercise time is longer. Jogging 12 minutes, brisk walking for 28 minutes, equivalent to 4000 steps of activity. If there are few opportunities for going to work, you can try to walk to and from work more: if you rush to work by car every day, you can find spare time to supplement physical exercise. Look at the motion estimation table in the previous chapter. You can choose a goal according to your current exercise situation, try to adjust the activity time of some sports in the table, and make informal allocation and combination to make your sports colorful.
"Step by step, feel strong"
Step by step. Make your exercise safer. If you don't have much activity at ordinary times, you'd better listen to the doctor's advice first to see which activities are more suitable for you. At the beginning of exercise, choose the intensity that feels relaxed or a little hard, give yourself enough time to adapt to the changes in activities, and then gradually increase the intensity and time of activities. You don't necessarily have a low-level goal, such as 15-20 minutes of activity every day. It can be walking, cycling or anything you are used to. After a period of exercise, you can walk faster with the same strength, which shows that your physique is improving: at this time, the intensity of exercise suitable for you is also increasing. When one day you feel that the activity intensity of daily habits is higher, it may be a temporary discomfort of the body, or it may indicate a potential disease attack of the body. Don't force ghosts at this time, you can slow down and stop activities. If this inactivity persists, we should treat it in time. Work hard in class and find the activity intensity that suits you. In order to promote health more effectively, you need more than 4000 steps of moderate-intensity activities, such as brisk walking, going upstairs and scrubbing the floor. , each activity should be 65,438+0,000 steps or 65,438+00 minutes. In moderate-intensity activities, your heart rate and breathing will accelerate, and you will feel hard but effortless; I may sweat, but I don't feel short of breath. I can talk continuously with the rhythm of breathing, but I can't sing. Therefore, to achieve "talking but not singing" is a moderate-intensity exercise.
How to exercise to be healthy?
Exercise can't "fish for three days and dry the net for two days".
If you don't do much exercise in your daily life, it is recommended to do physical exercise for more than 5 days a week, 30 minutes each time, with the intensity of "talking but not singing" recommended in the previous section. This can roughly achieve the goal of 6000 steps a day. It is best to get into the habit of exercising every day, and you will find that exercise is no longer a burden. Develop the habit of moving more in life and work, and use various opportunities to consume physical strength. Increase physical exertion by using stairs, walking for a short distance, moving things, cleaning and doing housework. The distance between bus stops in urban areas is about 500-700 meters. Two stops will exceed 1000 steps, and many can reach 2000 steps. Take advantage of commuting, school and other opportunities to go out, walk a distance or ride a bike, and you accumulate exercise. As long as you are fully aware that you should take advantage of every opportunity to do more activities, you will be close to your goal. Interesting activities make exercise no longer boring, and it will become easier to keep exercising. Arranging a specific time to do sports that interest you, such as taking a thousand steps after meals, swimming, playing table tennis, training in fitness equipment or doing some aerobic exercise at home, will make your sports more colorful. -Persisting in exercise can also enhance your ability to resist sudden diseases. Persevere, and you will understand the mystery.