Simple fitness tips for lazy people. Many people will do some proper exercise to keep healthy. Exercise can also help us get rid of fat. A full state is more conducive to us to actively meet life. If you don't like sports, let's take a look at the simple fitness tips for lazy people with me.
Simple fitness tips for lazy people 1 1, see the needle, hurry up.
Running, weightlifting, aerobic exercise ... are all too tired, so it turns out that walking around is also a good choice.
Try to record your weekly activities, and separate the time spent on activities from the static time to the minute. For example, when you answer the phone in the office, you can pace back and forth; Don't use the elevator, climb the stairs. If the floor is too high, you can take fewer elevators and take more stairs. Tv commercials can walk around; Get the mail or walk back and forth in the company corridor.
2, aiming at burning heat.
A long-term study by Harvard University Alumni Association shows that people who burn 300 calories every day through exercise have the lowest mortality rate. This is not difficult to do!
Many health organizations, including the US Department of Health and the Centers for Disease Control and Prevention, suggest that 30 minutes of exercise is more appropriate, which can help you burn about 265,438+00 calories every day. Even if you don't take part in "regular" sports, you can use "guerrilla warfare" to complete your daily plans, such as watering flowers, cleaning your room, taking a walk, riding a bike, etc. A person weighing 75 kg can consume 187 calories after playing with children for 30 minutes, which is more than half of the recommended 300 calories. Doesn't it sound difficult at all?
3. Let yourself taste the sweetness at any time.
If you taste the sweetness, you will stick to it. A study of 100 elderly men and women shows that a person who starts to exercise will stick to it for at least one year if he sees that people who stick to it for six months have benefited a lot. In a few weeks, exercise may not lower your cholesterol or narrow your waistline, but it can also provide you with enough "rewards"-less stress, feel more comfortable and sleep better.
Lazy simple fitness coup 2 jogging
Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity. You should not jog too fast, but keep a constant speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 minus the age. For example, a 60-year-old person's heart rate during jogging should be 180-60= 120 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week.
Running and walking alternate.
There are two ways to run and walk alternately, that is, walk first 1 min, and then run alternately 1 min. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking and gradually transition to jogging instead of walking. Exercise can last for 20 to 30 minutes, not less than 4 times a week.
swim
Swimming fitness exercise is a kind of whole-body exercise that uses the buoyancy, resistance, friction and weightlessness of human body in water, and is suitable for all kinds of people. The intensity of swimming is similar to running. The heart rate per minute can be controlled at 180 minus age and minus 10. For example, a 60-year-old person's heart rate during swimming can be controlled at180-60-10 =110 times per minute.