Then, for people who want to keep fit through exercise, how should they match and combine, and choose an exercise mode suitable for their age at different stages of life? An American training expert recently designed a fitness program that can be used for a lifetime, so that you who pay attention to health can find a suitable exercise method from your twenties to your ears. Let you benefit from sports. The following is the specific plan:
Twenties: You can choose high-impact aerobic exercise, running or boxing. For your body, the advantage is that you can consume a lot of calories, strengthen your whole body muscles, and improve your energy, endurance and hand-eye coordination. Psychologically speaking, these exercises can help you relieve external pressure, make you forget daily chores for a while and gain a sense of accomplishment. At the same time, running has the advantages of stimulating creativity and training self-discipline; Boxing is more suitable as a punching bag in addition to cultivating self-confidence, restraint and the ability to face conflicts.
Over 30 years old: rock climbing, skateboarding, skating or martial arts fitness are recommended. In addition to losing weight, these exercises can also strengthen muscle elasticity, especially in the hips and legs; It also contributes to vitality and endurance, and can improve your sense of balance, coordination and sensitivity. Psychologically, rock climbing can cultivate meditation-like concentration and help you build self-confidence and strategic thinking; Skating is pleasant, emotional and unforgettable. Martial arts can help you stay calm, self-reliant and alert in conflicts, and can also effectively improve your concentration.
Forty years old: choose low-impact aerobic exercise, hiking, climbing stairs, tennis and other sports. Increasing physical strength and strengthening lower body muscles, especially leg muscles, is good for the body. For example, climbing stairs can not only sweat but also exercise, and is also suitable for busy urban office workers to practice nearby every day. Tennis is a very suitable whole-body exercise, which can increase the sensitivity and coordination of all parts of the body and keep people energetic. At the same time, the pressure on joints is not as great as running and high-impact aerobic exercise. Psychologically, these exercises make people feel refreshed and relaxed. Taking climbing stairs as an example, climbing up and down regularly is often a good way to control yourself and restore your mood to stability; Similarly, playing tennis not only has social function, but also can put aside stress and impatience and train concentration, judgment and sense of time.
Fifty years old: Suitable sports include swimming, weightlifting, boating and golf. Swimming can effectively enhance the muscles and elasticity of all parts of the body, and because of the buoyancy support of water, it is not as intense as land sports, especially suitable for convalescents, pregnant women, rheumatism patients and the elderly. Weight-bearing training can strengthen muscles and strengthen bone density; Improve other sports ability; When playing golf, if you can walk by yourself, carry your bag by yourself and speed up your steps, you will often have the effect of stabilizing your heart function. Psychologically, swimming has both exciting and calming effects, and concentrated paddling makes people forget chores; Weight-bearing training helps to improve self-image satisfaction and let pressure and irritability vent with sweat; Rowing together can cultivate cooperation and team spirit; Playing golf can make people more focused and self-disciplined.
Over 60 years old: Introduce you to do more walking, ballroom dancing, yoga or water aerobics. Walking can strengthen the legs and help prevent osteoporosis and joint tension; Social dance can improve the sense of rhythm, coordination and elegance of the whole body, which is very suitable for people who don't exercise regularly. Yoga can make the whole body more elastic and balanced; Can prevent physical injury; Aerobic water mainly enhances muscle strength and body elasticity, and is suitable for obese, pregnant or elderly people. These are not strenuous exercises, but outside of fitness, their greatest function is to make people full of energy, feel interesting and have social effects, which is a good way to keep the elderly young.
Another supplement: 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 7-8 times of usual, it 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 fitness and long-distance running.
Translation:
The benefits of sports are well known, but ordinary people can't just do the same kind of sports all their lives and enjoy it; On the other hand, after all, years are ruthless, and elderly people may not be as radiant as when they were young.
Then, for those who want to exercise, how should they match and choose an exercise method suitable for their age at different stages of life? A training expert in the United States recently designed a fitness program that can make people pass the test for life, so that you can find the right method from your twenties to your sixties. Let you benefit from sports. The following is the specific plan:
Twenties: You can choose high-impact aerobic exercise, running, or boxing. Good for the body is to consume a lot of calories, strengthen muscles, increase energy, endurance and hand-eye coordination. From a psychological point of view, these exercises will help you relieve external pressure, make you forget daily chores and gain a sense of accomplishment. At the same time, running stimulates creativity and cultivates the virtue of self-discipline; Boxing is more suitable as a "knockout" in addition to cultivating self-confidence, restraint and the ability to face conflicts.
Over 30 years old: it is recommended to choose rock climbing, skateboarding, skating or Wu Shulai for fitness. In addition to losing weight, these exercises can strengthen muscle elasticity, especially in the hips and legs; It also contributes to energy and endurance, and can improve your sense of balance, harmony and sensitivity. Psychologically, rock climbing can develop the focus of work, such as meditation to help you build self-confidence and strategic thinking; Skating is more enjoyable, feeling and forgetting unpleasantness; Martial arts can help you stay calm in conflicts, improve your self-awareness and vigilance, and also effectively improve your concentration.
Over 40 years old: choose low-impact aerobic exercise, travel, stair climbing and tennis. This is good for the body to increase physical strength, strengthen the muscles of the lower body, especially the legs, and sweat like climbing stairs, which is very suitable for busy urban office workers to practice every day. Tennis is a very suitable physical exercise, which can increase the sensitivity and coordination of different parts of the body and keep people energetic. At the same time, it is not as much as running and aerobic exercise with high impact pressure for joints. Psychologically, these make people refreshed and relax tension and pressure. For example, climbing stairs, climbing up and down regularly is to control yourself, which is often a good way to make the mood return stably; Similarly, in addition to its social function, playing tennis can also put aside stress and mania and train attention, judgment and sense of time.
Over 50 years old: Suitable for sports, including swimming, weight training, boating and golf. Swimming can effectively enhance the muscles and elasticity of all parts of the body, and because of the buoyancy of water, the requirements for land sports are not high, especially suitable for residents, pregnant women and elderly patients with severe rheumatism. Weight-bearing training can strengthen muscles and enhance bone density; Improve the ability of other sports; When playing golf, if you can walk alone and speed up the pace, it will often have the effect of stabilizing your heart function. Psychologically speaking, swimming has both exciting and calming effects, and concentrating on paddling makes people forget chores; Weight-bearing training is helpful to improve self-image satisfaction and let pressure and irritability vent with sweat; Rowing team can play the synergistic role of team spirit; Playing golf can make people pay more attention and be more disciplined.
Over 60: You do more walking, dancing, yoga or water aerobics. Walking can strengthen your legs and help prevent osteoporosis and joint stress; Dancing can improve the sense of rhythm, harmony and elegance of the whole body, which is very suitable for sedentary people to choose to try; Yoga can make the body more elastic and balanced; Can prevent physical injury; Water aerobics mainly increases muscle strength and body elasticity, which is suitable for obesity, pregnant women or the elderly and infirm. These are not strenuous exercises, but in the gym, their greatest function is to make people feel energetic, interesting and social, which is a good way to keep the elderly young.
Another added: First, the functional scientific practice that fitness distance can improve respiratory system and cardiovascular system has proved that long-term rhythmic deep breathing can make people breathe a lot of oxygen, and if the oxygen absorbed is 7-8 times higher than usual, it can inhibit the growth and reproduction of human cancer cells. Secondly, long-distance running exercise also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and increases cardiac contractility, thus improving the working ability of the heart.
Second, fitness running is conducive to the treatment of health runners to accelerate blood circulation and remove harmful substances from the excretory system, thus making it difficult for harmful substances to stay and spread in the body. According to the measurement,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can lower the cholesterol in the blood. The elderly are prone to different degrees of hyperglycemia, which in turn leads to arteriosclerosis and coronary heart disease, and has a good preventive effect on cerebrovascular diseases.
Third, fitness running should be comfortable and cheerful. This kind of long-distance running, because it does not value the lightness and cheerfulness of the bodybuilders in the competition, is beneficial to alleviating the mental tension brought by high-tempo and intense sports to modern society. According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of a polypeptide substance-brown bark in the human body, thus giving people a lasting euphoria and sedative effect. In addition, due to the long journey, the spirit is full of optimism, which promotes appetite, strengthens digestive function and promotes nutrient absorption.
Long-distance running exercise has a good effect on cultivating people's perseverance to overcome difficulties and temper hard work. Especially for those who are afraid of the cold winter exercise and don't want to play a role, let them taste the benefits of fitness long-distance running.