Remember "3, 2,1"for exercise principle;

It is very important to grasp the general direction in scientific fitness. The guide suggests that exercise and fitness should be planned according to the "3-2- 1" exercise principle: three exercise modes, two exercise intensities, and exercise for one hour every day.

Among them, aerobic exercise, strength exercise and stretching exercise are three indispensable parts of a complete fitness, and the exercise intensity is mainly moderate or high.

Aerobic exercise is the most basic way of physical activity. Daily walking, jogging, mountain climbing and swimming are all moderate-intensity aerobic exercises, which can improve cardiopulmonary function, lose weight, regulate blood pressure and improve blood lipids. Aerobic exercise is especially suitable for middle-aged and elderly people because of its steady rhythm.

Strength exercises include equipment exercises and non-equipment exercises such as push-ups, vertical jumping in situ and sit-ups, which can improve muscle strength, increase muscle volume, develop muscle endurance and promote bone development and bone health. For teenagers, it can obviously improve their physical fitness; For adults, strength exercise should increase year by year with the growth of age; For the elderly, it can improve the balance ability.

Traction exercise can increase the range of joint motion, improve sports skills and reduce sports injuries. Those who participate in physical fitness activities for the first time should focus on static traction exercises, and gradually increase the content of dynamic traction exercises with the improvement of flexibility.

Extended data:

Reducing fat requires strength training combined with aerobic exercise;

Many people lose weight through various methods, but the fat is not consumed. In order to reduce fat effectively, it is necessary to strengthen training and cooperate with aerobic exercise. Strength training can help you increase or strengthen your body muscle tissue, and at the same time improve your body's basal metabolic rate, while aerobic exercise can burn fat.

Only doing strength training, the body will focus on synthesizing muscle tissue, which will lead to slow fat consumption; Only doing aerobic exercise can improve the basal metabolic rate of the body, which is also not conducive to fat loss.

In the process of losing weight, we should control the intake of high-calorie food and ensure the balance of nutrients needed by the body.

Too little fat is not good for health, because many metabolic reactions of the body need the participation of fat, and some high-quality fats (including a large number of monounsaturated fatty acids, linoleic acid, α -linolenic acid, etc. ) can also participate in the metabolism of cholesterol, thereby regulating blood lipids and blood pressure and preventing thrombosis.

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