Fitness exercises can preserve health, and the body is the foundation of our life. Exercise can help us to excrete toxins from our bodies quickly. You must consider your physical condition when exercising. Simple exercise can also help us exercise. Now let's share fitness exercise skills that can keep fit.

Fitness exercise that can keep you healthy 1 First of all, outdoor exercise.

1, take a walk

Walk slowly every day, pay attention to the law, pay attention to persistence, walk a hundred steps after meals, live to ninety-nine, and persevere to see success.

Step 2 run

Running is a very common and effective exercise and a mass fitness exercise. Many people like running to keep fit. Running at the right speed and distance, too short and too slow, can't play a role in fitness. If it's too fast and too long, it's for competition, not fitness. You must do your best. To persevere, the average person chooses a running distance between 1000-3000.

3. Aerobics and Aerobics

Free-hand exercises, such as morning exercises, recess exercises, recess exercises, etc., all belong to the category of aerobics, and it is feasible for everyone to keep fit for the whole people. Nowadays, popular aerobics requires higher requirements, and more exercise can strengthen muscles and make the body fit, which is suitable for young and middle-aged people.

Step 4 climb the mountain

This is a good outdoor sport, with natural scenery and fresh air. Confucius said that benevolent people enjoy Leshan and wise people enjoy water and climb mountains for a long time.

Step 5 swim

In ancient times, due to the limitation of climate, it was impossible to be suitable for all seasons, but spring water heating, changing clothes and swimming and bathing were all natural. There are five or six champions and six or seven boys in The Analects of Confucius, bathed in explanation, dancing in the wind and going home, which seems to be a collective activity.

6. Health Tai Chi Chuan

It has the functions of treating diseases, keeping fit, building body, increasing intelligence, enlightening wisdom, stimulating potential, and having both offensive and defensive functions, so as to achieve the purpose of maintaining health, improving temperament and improving quality of life.

Since it is exercise, then exercise is the form and health is the purpose. Although there are various ways to exercise, you can create it yourself, but as long as you can achieve the purpose of keeping fit, keeping fit and keeping healthy, you should not stick to the form.

Aerobic exercise is a good choice for us to lose weight. Many people don't want to go out to exercise, so do you know what are the common indoor aerobic exercises? Doing indoor aerobic exercise at home is also very effective! This paper mainly introduces what indoor aerobic exercise has and the benefits of doing aerobic exercise. Let's have a look!

Second, what are the indoor aerobic exercises?

1, China Kung Fu

China's kung fu is mainly about being soft inside and rigid outside, combining rigidity with softness. The requirements of action are also very strict, and the strength and intensity must be combined with each other to play the greatest role. Actually, China Kung Fu is an aerobic exercise, because China Kung Fu is also very particular about rhythm and breathing, and the exercise intensity of Kung Fu is also very high. Kung fu is mainly to exercise all parts of the body to achieve good weight loss and slimming effect.

Step 2 turn the hula hoop

Hula hoop is a simple indoor aerobic exercise. As long as there is a hula hoop, you can achieve the effect of slimming, which is suitable for people of all ages to exercise. Therefore, the hula hoop slimming method is also deeply loved by everyone.

By turning the hula hoop, you can not only obviously lose the fat around your waist, but also exercise the muscles of your legs and buttocks, because when you turn the hula hoop, your body will twist and swing rhythmically, making the muscles of your legs and buttocks more compact, thus reducing the accumulation of fat.

In addition, when the hula hoop is turned, because the muscles of the body are constantly squeezed, it can also promote the peristalsis of the stomach and accelerate the digestive function of the body, so it can eliminate the waste in the body faster and achieve the obvious goal of slimming.

Step 3 jog

Jogging is one of the most popular aerobic exercises now, because jogging can not only play a role in slimming, but also relieve your mood and keep you comfortable during jogging.

Therefore, this is a very popular sport. Moreover, jogging can be done outdoors or on an indoor treadmill, both of which have the same effect on weight loss. Jogging can enhance the metabolic function inside the body and promote the discharge of human waste. In addition, it can also play a role in health care, and has obvious effects on preventing muscle atrophy and heart function atrophy.

Therefore, jogging is a very healthy aerobic exercise to lose weight.

Step 4 swim

Swimming is a systemic aerobic exercise, and swimming is a way that many people will choose to lose weight. Because swimming can not only help to lose weight effectively, but also exercise the muscles of the whole body to achieve a good weight loss effect.

When swimming, because you need to constantly adjust the breathing rhythm to master the swimming rhythm, when you adjust your breathing to swim, your whole body muscles can not only be fully exercised, but also accelerate your metabolism and smoothly eliminate the waste in your body, thus achieving the effect of losing weight.

Third, the elderly should exercise more.

1, delaying brain decline

Exercise can improve the brain function of the elderly, delay functional decline, and play a role in preventing Alzheimer's disease. Especially for the elderly who use more brains, exercise can improve the memory ability of the brain, help to rest and sleep, and reduce brain fatigue.

2. Improve cardiopulmonary function

Exercise can improve respiratory and cardiovascular functions, and can prevent and delay the occurrence of respiratory and cardiovascular diseases in the elderly. Aerobic exercises such as ballroom dancing, jogging and mountain climbing are all good ways to improve cardiopulmonary function. Studies have proved that the strength of cardiopulmonary function is directly related to the length of life. The higher the cardiopulmonary function, the longer the life expectancy.

3. Delay osteoporosis

Exercise can improve the ability of bone joint and muscle system in the elderly, and delay osteoporosis and degenerative bone joint diseases unique to the elderly. As the saying goes, "people get old when they get old." Exercise improves muscle strength and improves the function of bones and joints, which is a manifestation of delaying aging.

4. Delaying chronic diseases

Exercise can delay the occurrence and progress of various chronic diseases, such as obesity, hypertension, diabetes, cardiovascular and cerebrovascular diseases. Some diseases, such as arteriosclerosis, are caused by aging, and exercise can also delay the progress of the disease. Studies have shown that the probability and degree of these chronic diseases among the elderly who exercise regularly are low.

Step 5 strengthen the immune system

Exercise can enhance the immune function of the elderly and improve their resistance to various diseases.

6. Improve mental health

Exercise can also improve mental health, regulate positive emotions and eliminate mental stress and loneliness. Medical psychologists point out that the most important thing in psychological adaptation is the adaptation to interpersonal relationships. Exercise has become a good form to promote the psychological adaptability of the elderly.

Fitness exercise that can keep fit. There are differences in walking frequency between different ages.

Walking is a very extensive form of fitness, which is worth popularizing. The effect of walking is very good. After a busy day, taking a walk on the roadside and looking at the scenery outside can quickly eliminate fatigue. One of the secrets of longevity of many birthday girls is to have a certain time to walk every day, especially in spring, because everything grows in spring, which is more conducive to good health. Walking is informal, and the speed depends on personal strength. The length of time should also be natural, measured by tireless labor and slight sweat.

It is best for the elderly to walk slowly, slowly and steadily, about 60 to 70 steps per minute, which can stabilize people's mood, eliminate fatigue, and also have the effect of strengthening the stomach and helping digestion. Walking fast is suitable for middle-aged and elderly people and young people with good health, and it takes about 120 steps per minute. Long-term persistence can refresh the brain, excite the brain and make the lower limbs vigorous and powerful. When walking, you can cooperate with wiping your hands, rubbing your chest and abdomen, pounding your back, slapping your whole body and other actions to help dredge your qi and blood and generate yang.

fly a kite

Don't stretch your neck too long.

Paste it into a kite and take it to the spring breeze. Most people will choose to fly kites. When flying a kite, people keep running, pulling wires and controlling. Through the cooperation of hands and eyes and the activities of limbs, the purpose of dredging meridians and strengthening the body can be achieved. Watching the kite fly high and staring at it all the time, the eye muscles are adjusted and fatigue is eliminated. This activity is especially suitable for teenagers.

Middle-aged and elderly people must pay attention to their own safety when flying kites. Flying a kite requires us to tilt our heads back and observe the kite. So be sure to protect your neck. Don't lean back too long, it's easy to hurt yourself. We can alternately look up and look at each other. It is best for two or three people to fly kites together. Choose a flat and empty site, and don't choose lakes, rivers and places with high-voltage lines to avoid accidents.

climb mountains

Dirt roads can better protect the knee joint.

Mountain climbing is a good aerobic exercise. Many young people will choose mountaineering with excellent results. If you climb a mountain for 30 minutes at a speed of 2 kilometers per hour, the energy consumed is about 500kcal, which is equivalent to the energy consumed by swimming for 45 minutes. Although climbing a mountain is good, it is easy to hurt your health if you don't grasp the intensity well. So you must do warm-up activities before climbing the mountain to get your muscles and joints moving. Similarly, you must do some tidying and relaxing activities after climbing the mountain, such as walking on the flat ground for about 5 minutes after going down the mountain. It is most appropriate to keep the center rate at 120- 140 times/minute when climbing.

When climbing a mountain, you should slow down your movements. Running and striding are the most taboo things when climbing mountains, which are not only dangerous, but also cause great damage to knees. When going downhill, try to bend your knees slightly to make them less stressed. Try to choose dirt road pavement, step road and slate road are hard roads, which are not good for knee joint. Hiking shoes and trekking poles are very important, and professional hiking shoes can absorb vibration; The trekking poles can share the stress on the legs and keep the body balanced.

Bicycle exercise

Safety equipment is essential.

In the flower season, cycling with low carbon and environmental protection is a sport that many people are keen on. Riding is also an effective way to improve human muscle endurance and cardiopulmonary endurance. In the process of riding, the main muscle groups of the human body should participate in the work. In addition, cycling can also help outdoor athletes release stress. For the purpose of fitness, the intensity of cycling exercise should be 60-90 times/minute, each exercise time is 20-40 minutes, and exercise 3-5 times a week. In the long run, obvious health benefits can be obtained.

Matters needing attention in spring sports

1, avoid sudden movements and advocate gradual progress.

To restore the body function as the main purpose, step by step, suitable for everyone; Do enough warm-up activities before exercise to fully relax muscles and ligaments. For example, you should do joint activities, stretch ligaments and do some simple physical exercises before exercise.

2. Avoid anaerobic exercise and advocate aerobic exercise.

Suitable aerobic fitness programs should be selected in spring, such as cycling, mountain climbing, brisk walking, playing basketball, football and other outdoor sports in spacious and well-ventilated fitness places.

3. Avoid breathing through the mouth and advocate breathing through the nose.

In foggy spring, there is a lot of dust and bacteria. Try to inhale through your nose and exhale through your mouth when exercising. Exercise should form the habit of breathing through the nose, because nose hair can filter out the air and protect the trachea and lungs from dust and germs.

4, avoid wearing thin clothes, advocate cold and warm.

In spring, the climate changes repeatedly and the weather is hot and cold. Under the temperature condition of warm and cold in early spring, physical activity is too large and sweating is too much. Once it is blown by cold air, it is easy to catch a cold and induce various respiratory diseases. Therefore, pay attention to climate change. Don't take off your coat immediately when you start exercising in spring, and then gradually reduce your clothes after your body is slightly hot. After the exercise, you should immediately wipe your sweat and put on clothes to prevent catching cold.

5, avoid fasting exercise, and advocate eating before exercise.

Don't do morning exercises on an empty stomach in spring: don't do morning exercises on an empty stomach or a full stomach. If you ignore the physical loss, besides hypoglycemia, human blood is sticky, coupled with factors such as low temperature and vasoconstriction in spring, if you exercise on an empty stomach, you may suddenly die of hypoglycemia and heart disease. You'd better eat something before exercise. Such as bread, milk, eggs and fruits, until they are half full. Drink plenty of water to keep your body hydrated.

6. Avoid getting up early and going out to exercise, and advocate afternoon exercise.

It is foggy in spring and the air is not fresh in the morning. Before sunrise, the air pollution on the ground is the heaviest, and there is less oxygen at this time. Morning exercise is not advocated in spring. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh. It is recommended to exercise at dusk, and the air around 4 pm in spring is rich in oxygen negative ions.

7. Avoid heavy exercise and advocate adjustment and adaptation.

In spring, exercise is mainly to restore the functional level of the human body. We should not blindly pursue the amount of exercise, but pay attention to moderation. The initial amount should not be too large, so we should pay attention to the way and rhythm and exercise step by step. Don't blindly increase the amount of exercise for the sake of "crash". Prevent muscle and ligament damage caused by sudden increase in exercise. In spring, the body needs an adjustment stage to adapt to the large amount of exercise.

Conclusion: Do you understand the four fitness methods? The above are our common fitness methods, which are also easy to realize. I believe that through the above introduction, everyone will insist on exercising and cultivate the good habit of long-term exercise. I also want to remind everyone to pay attention to safety when exercising!