How to do moderate exercise? Different exercises are suitable for different times. Long-term inactivity may make our body function decline, while moderate exercise has many benefits. Next, I will tell you how to do moderate exercise.

How to do moderate exercise 1 First of all, it is advisable to exercise for 30 to 40 minutes every day. If it exceeds this amount, it will be easy to get tired and damage your health.

Second, exercise step by step according to your age and physical fitness. People with weak constitution have short exercise time and low intensity. Strong people should be strong.

Third, the body sweats slightly after exercise and won't be too tired. Get some rest when you are tired.

If you walk to and from work for more than 30 minutes every day, you don't need to exercise any more. Just do gymnastics or exercise on sports equipment.

No matter what others say, just decide to exercise according to your actual physical and environmental conditions. In this way, your body will become stronger and healthier. Because everyone's body, actual situation and environment are different.

6. Exercise at least three times a week. If you can't exercise every day, exercise at least three times a week, so as to achieve the purpose of fitness.

Seven, young people should exercise for a long time, middle-aged people should be less, and the elderly should be less. Don't compare your body now with yourself five years ago. Only in this way can exercise be healthy.

How to do moderate exercise 2 How do ordinary people do moderate exercise?

We often hear the phrase "moderate exercise is good for health", which is actually a very broad sentence. The key is how to exercise moderately. From the standard of physiological phenomena, there are slight sweating, muscle aches and shortness of breath, but in fact, the standard of moderate exercise is different for everyone. From the perspective of individual differences, the characteristics actually vary from person to person.

From a professional point of view, the standard of moderate exercise for professional athletes and ordinary people is different. Of course, moderate exercise is not suitable for professional athletes, because the purpose of professional exercise is to improve performance through moderate and high-intensity training, and moderate exercise is a long-term healthy lifestyle of ordinary people, which is of great help to prevent hypertension, exercise the heart and lungs and improve human immunity.

Therefore, for ordinary people, exercise is more for life, so it is very important to master the method of moderate exercise. The standard and concept of moderate exercise are defined from three aspects: exercise time, exercise intensity and exercise mode.

Total exercise time

Generally speaking, it is advisable to exercise for 30-60 minutes. According to research, it is more appropriate to exercise for 30-60 minutes every day, which can improve the function of cardiovascular system and aerobic energy supply capacity. At this stage, the working efficiency of various organ systems in our body is gradually improved, the blood circulation speed is accelerated, and the physiological inertia is gradually overcome. At the same time, from the perspective of energy supply, when we exercise for more than 30 minutes, our fat energy supply ratio (fat burning rate) begins to increase.

However, the total exercise time should not exceed 60 minutes. First of all, it will lead to the loss of protein and other trace elements in our bodies. Second, too long time will increase the risk of injury. If the exercise time exceeds 60 minutes, it is recommended to make necessary nutritional supplements in time and relax and adjust within a certain period of time after exercise.

Exercise duration

Moderate and low intensity exercise usually lasts for 2-5 minutes (such as badminton, basketball and running), and the rest time is about 1-3 minutes. Rest time should not be too long. If the rest time is too long, the previous sports traces will disappear and the overall sports effect will be reduced. Of course, the total time should be controlled at 30-60 minutes.

If it is low-intensity exercise (such as jogging and swimming), it is suggested that the duration should be more than 15 minutes. Of course, if you can persist for 30 minutes, the total duration of exercise should be kept at 30-60 minutes.

The intensity of exercise is mainly medium and low intensity.

1, moderate aerobic exercise intensity

Aerobic exercise generally refers to low-intensity and continuous exercise, such as "running", "swimming" and "cycling". The moderate intensity of aerobic exercise is generally divided by our heart rate index. Generally, the heart rate index of low-intensity aerobic exercise is 1 10 beats/min-120 beats/min. The heart rate index of moderate intensity aerobic exercise is 120 beats/min-140 beats/min, and the intensity range of moderate intensity aerobic exercise is generally low intensity. Therefore, detecting the heart rate in aerobic exercise is also the main means to master the intensity of exercise.

2. Moderate anaerobic exercise intensity

Anaerobic exercise is generally what we call strength exercise. The exercise intensity of moderate anaerobic strength is generally based on the percentage of maximum muscle strength and the number of exercises. For ordinary people, the moderate anaerobic exercise intensity is generally between "small intensity and medium intensity". Moderate strength exercise can increase our muscle strength and endurance. On the contrary, excessive strength exercise will increase the risk of muscle and joint injury, cause disorder and affect our lives.

Exercise frequency

Generally, it is calculated by the number of exercises per week, so that the effect of the last exercise can be continued without causing fatigue to the body. Therefore, to grasp the number of exercises per week, we should not only pay attention to the recovery of exercise, but also pay attention to the accumulation of quantity. The average person exercises about 3-5 times a week, of course, it also depends on the situation. The exercise intensity of 3-5 times basically belongs to the category of medium and low intensity. If the intensity and time of exercise are increased, it is suggested to be 2-.

Of course, if the intensity of aerobic exercise is low, you can practice every day if you have the conditions. If you do anaerobic exercise, it is recommended to do 1-2 times a week, because anaerobic exercise requires our body to consume and recover more time. Therefore, from the perspective of moderate exercise, it is recommended to do what you can.

summary

In fact, it is not difficult to grasp moderate exercise. As long as you exercise regularly, you will gradually have a familiar understanding of your body and a clear concept of the intensity and time of your exercise. Over time, you will form your own exercise method and system. Moderate exercise and excessive exercise are clearly defined. Of course, if the following symptoms appear, such as loss of appetite, insomnia at night, irritability, inattention and so on. , are symptoms of excessive exercise. Joint pain, muscle soreness, fatigue, decreased immunity, etc. Then you should be on your guard. This may be caused by excessive exercise. Then, rest in time, reduce the intensity and time of exercise, enrich the diversity of food, ensure adequate sleep, and let the body recover.

How to Do Moderate Exercise 3 Six Benefits of Moderate Exercise

1, promoting blood circulation, improving brain nutrition, helping to maintain energy and stabilize mood.

2, make the myocardium developed, contract strongly, and enhance the heart function.

3. Strengthen the strength of diaphragm and abdominal muscles, promote gastrointestinal peristalsis, and facilitate digestion and absorption.

4. Promoting and improving the blood circulation of viscera is beneficial to the physiological function of viscera.

5, improve the body's immune function and maintain a strong vitality.

6. Enhance the vitality of muscle joints and keep the movements brisk.

There are three essentials for keeping in good health through exercise.

1, pay attention to the coordination and unity of intentional defense, interest regulation and dynamic form.

"Meaning" means concentration, "pranayama" means adjusting breathing evenly, and "dynamic shape" means the balance of body movement. Especially intentional defense, only when the mind is focused, can it calm the nerves, guide qi and blood. The so-called "drawing air with intention and taking air as shape".

2, should not be excessive, step by step.

Someone once made a retrospective survey on 5,000 dead athletes, and found that many athletes suffered from heart disease at the age of 40-50, but their life span was shorter than that of ordinary people, indicating that excessive strenuous exercise exceeded the tolerance limit of the body, but it would damage the body because of overwork, leading to premature aging and early death. Therefore, "physical therapy" must emphasize moderation and cannot be "possessed". As the saying goes, "Don't walk fast, don't listen hard, don't look hard, don't sit for a long time, and don't lie very tired."

3. Perseverance and perseverance

"Physical therapy" is not only physical exercise, but also the tempering of will and perseverance. "Fishing for three days and drying the net for two days" cannot achieve the effect of "physical therapy".

In daily life, we need to fully recuperate, effectively promote blood circulation, improve brain nutrition and maintain emotional stability. In daily life, we should eat reasonably and effectively regulate our breathing. In daily life, we should also pay attention to health care matters, comprehensive nursing and exercise, which is more conducive to promoting blood circulation.