Part 1: low-intensity exercise
1, change your sitting position. Instead of sitting in an ordinary chair seriously, it is better to find a fitness ball as a chair. When sitting on the fitness ball, muscles need to spend more effort to keep the body upright and balanced. You can even spend less time sitting still and try to do things standing. In fact, even such a small change will greatly affect your heart health.
2. Sit and exercise. Sitting exercise may be a good way to speed up the heart rate. Try sitting, walking or jumping. Be careful when exercising, and don't go beyond your ability.
3. Change your travel habits. When going to work or shopping, you can park your car as far away as possible; When going up one or two floors, you can take the stairs instead of the elevator. In short, as long as you give yourself more opportunities to exercise, your heart rate will increase.
4. Walk more. Usually you can choose to walk as much as possible, or you can often go out for a walk. Because walking is good for raising the heart rate, and you don't have to walk too fast. As long as you walk at a normal speed, your heart will speed up and your body will get exercise.
5. Swimming. Swimming is a gentle exercise and won't hurt your bones. If you have weight or joint problems, swimming is a very suitable exercise for you, because the water in the swimming pool redistributes the weight of all parts of your body, making some joints bear less weight.
6. Practice yoga or Tai Chi. If you can't exercise regularly due to physical reasons, you can consider yoga and Tai Chi. Yoga and Tai Chi are both low-intensity exercises, which are not affected by weight problems and will not cause pressure to people with muscle or joint problems, but they can still achieve the purpose of improving heart rate.
Part II: Moderate intensity exercise
1, on foot. Hiking can not only improve your heart rate, but also let you go outdoors and enjoy the beauty of nature. You can go to the nearby green belt or hike around the city, just find some places with slopes and plan the route.
2. Ride a bike. You can choose to ride a bike in the community, or go to other safer places, or even use cycling as your usual mode of travel (including going to work and participating in other activities). If you want low-intensity exercise, you can ride a relatively flat road; If you want more intense exercise, you can climb mountains.
Step 3 get down. Half squat is sitting in a chair, knees apart and hips sinking, but it's much harder to do than to say. On the other hand, however, semi-squatting is also very effective for speeding up the heart rate and exercising core muscles, and it can also help you maintain a correct sitting posture. The strength of weight-bearing squat (without extra weight) is much smaller, but the weight of dumbbell or barbell can also be gradually increased to achieve the purpose of gradually increasing strength.
4. Lift the dumbbell. Lifting dumbbells is a low-impact exercise. You can increase or decrease the weight of dumbbells according to your own situation, so as to accurately control your exercise intensity.
5. jogging. Jogging (jogging is running at a relatively slow speed and exaggerated movements) is also a good way to improve your heart rate. However, before you start jogging, you'd better do some low-intensity exercise first, otherwise you will easily damage your muscles if you pace too fast.
Part III: High intensity exercise
1, rock climbing Rock climbing can increase heart rate and improve body shape. You can hire a coach or do it yourself indoors. Rock climbing may be more expensive than other sports, but as long as you ask people who have climbed rocks, you will know that the money is definitely worth it.
2. Running. If you used to jog, you can speed up slowly now. Choosing a fixed route is very important, which can not only help you grasp the speed, but also reduce the risk of injury. The effect of running on improving heart rate is very obvious.
Step 3 jump rope. You may think that skipping rope is a child's game, but it is also a good exercise. You might as well try. When skipping rope, the heartbeat will accelerate, the breathing will thicken, and you can feel its effect. However, it should be noted that the length of the rope must match your body shape, and the rope jumped by children is definitely not suitable for adults.
4. Do push-ups. Push-ups are common fitness programs in gyms. Although they are difficult, they are very effective in raising heart rate and building muscles. Your fitness instructor will never lie to you about this. Just be aware that you must do warm-up exercises before doing push-ups.
5. Be Bobby. Bobby exercise is the most common exercise in fitness class. When doing bobby exercise, first keep upright, then jump into a posture with your abdomen down and your hands supported, do push-ups, and then jump back to the standing position. Repeat this process, and your heart will naturally accelerate.
Warning to avoid strenuous exercise. To be on the safe side, the heartbeat should not exceed 60% of the highest heart rate. This boundary changes with age. Teenagers usually have 164 times per minute, and the elderly usually have 1 16 times. If this limit is exceeded, the heart will be under great pressure.