Where can I exercise at any time?
Hotel room
After the holiday, if you want to relax and exercise, the hotel room is actually the best place to exercise. Although there is no equipment in the room, doing mixed Pilates with music can not only exercise, but also help to adjust the time difference.
A warm bed
A warm bed is not only for sleeping, but also a perfect fitness tool. You can use the bed to do some basic stretching exercises, whether it's lying flat, lying on your side, sitting in a sitting position, or simply leaning against the wall to lift your legs, which is also very helpful to relieve sedentary backache.
School playground
It's just the summer vacation of primary and secondary schools and high schools in China. How can you miss such a perfect playground in the school playground? You can go jogging or brisk walking in the playground of a nearby school during the day or afternoon, and you may feel the sweat of youth. I believe there must be many people on the school playground who are trying to exercise as hard as you.
The sofa at home
Do not believe, the sofa can really be used as a tool for rapid fitness assistance. Five minutes of advertising time and time are spread out on the sofa. Why don't you get up, put your legs on the sofa and do ten sit-ups Or sit on the sofa and do some leg stretching. Couch potatoes, move!
on the beach
If you need to show off your good figure when you get to the seaside and want to cram for the Buddha's feet, you can do this. Do a set of yoga moves on the beach, because it takes more effort than usual to keep balance and complete the movements on the beach, and the effect of exercise will be doubled.
Your desk
Are you busy at your desk and lose motivation? Use the desk as a fitness tool and do some exercise to change your mood. Put your hands on both sides of the chair and lift your body; Exchange your feet and do some leg lifts; Straighten your feet, and repeat the action of pressing down and extending outward. These are not only effective but also very quiet, and won't be found by your colleagues sitting next door!
Tips: Health experts suggest that both white-collar workers and people who live at home for a long time should take time out to exercise, but many people are unwilling to spend time and money on going to the gym. So where can they go to exercise besides the gym in life? The above are the six locations introduced by Bian Xiao.
The benefits of long-term fitness
First, fitness long-distance running can improve the function of respiratory system and cardiovascular system. Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake exceeds the usual 7? Eight times, can inhibit the growth and reproduction of human cancer cells. Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and enhances myocardial contractility, thus improving the working ability of the heart.
Second, fitness long-distance running is conducive to disease prevention. Fitness long-distance running accelerates blood circulation and cleans up harmful substances in the excretory system, making it difficult for harmful substances to stay and spread in the body. According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can reduce blood cholesterol. This has a good preventive effect on the elderly who are prone to different degrees of hyperlipidemia, which in turn leads to arteriosclerosis, coronary heart disease and cerebrovascular disease.
Third, fitness long-distance running is conducive to a comfortable mood and a happy spirit. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to exercise in a relaxed and happy way, so it is very conducive to alleviating the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society. According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of endorphin bark, a polypeptide substance in the body, thus causing lasting euphoria and sedation. In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption.
Long-distance running exercise plays a very good role in cultivating people's tenacious will to overcome difficulties and temper hard work. Especially for those who are afraid of the cold in winter, love to sleep late and don't want to exercise, let people taste the benefits of long-distance fitness exercise.
Fourth, healthy long-distance running needs to pay attention to speed, try to keep it at a speed that your body can adapt to, and avoid too intense long-distance running, especially if you don't run often. For the first time, your hands and feet may be sore the next day because of the lactic acid produced by strenuous exercise.
Fitness precautions
First, do fitness exercises in winter, warm-up activities should be sufficient, especially outdoor sports. First of all, we should make full preparations for warm-up, and then carry out higher-intensity fitness exercises.
Second, the thickness of clothes should be suitable for winter fitness activities. Pay attention to keep your head, back and feet warm. When you exercise outdoors, you should pay attention to keep warm. After exercise, don't stand in a windy place and blow. Go back indoors as soon as possible, dry your sweat and put on clean clothes.
Third, the environment should be clean and comfortable. When you exercise indoors, you must keep the indoor air circulating and fresh.
Iv. Appropriate exercise methods Winter fitness should improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise at the same time, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat.
Five, should be changed and adjusted according to personal physique, for patients with cardiovascular diseases, strenuous exercise should be prohibited, and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as chronic bronchitis, emphysema, asthma, cor pulmonale, hypotension, etc. Static muscle exertion should be avoided.