There is a saying in Huangdi Neijing: "Long-term blood injury, long-term lying, long-term meat injury, long-term bone injury and long-term tendon injury are said to be caused by five strains." The specific explanation of this sentence is as follows: long-term vision hurts blood, because "the liver begins to see clearly" and "the liver can see because of blood", so staring at an object for a long time will hurt blood; Lying in bed for a long time is harmful to qi. The lungs are easy to lack the regulation of fresh air, which makes the function of the lungs not strong enough, and the lungs dominate the qi of the whole body, so the "qi" of the human body will be injured; Sedentary injury, sedentary, whole body qi and blood running slowly, can make muscles slack and weak, but "exercise is not bad", while exercise can make qi and blood flow around the body, so that the whole body muscles, especially the limbs muscles, are supported; Standing for a long time will hurt the waist and kidney, and the kidney will store essence, and the essence is the liquid of bone, which can nourish bones, so standing for a long time will damage the function of human bones; Long-term walking will cause excessive fatigue of the knee joint, and the knee is the home of tendons, so excessive walking will hurt the tendons. Therefore, "look", "lie", "sit", "stand" and "walk" here are all verbs with sports significance, while "long" refers to time and has the meaning of "degree". In other words, doing an action or exercise for a long time will damage the body because of excessive physical exertion. Many health care experts at home and abroad have emphasized that the good effect of exercise on human health can only be achieved in a state of suitable load, and the good effect of physical fitness can not be achieved if the exercise load is too large or too small. Therefore, moderate exercise is the first principle of fitness exercise.

So, what should fitness exercise do to be moderate?

The study of exercise physiology shows that the number of exercises per week is directly related to the effect of exercise. In other words, moderate fitness exercise can maintain the health care function of muscles and organ systems for a certain period of time. If you start the second exercise before the effect of the previous exercise disappears, the effect of the first exercise can be consolidated, and the purpose of enhancing physical fitness and health will be achieved over time. However, if the interval between two adjacent exercises is too long, it will destroy the continuity of exercise training, not only can not get the proper fitness effect, but also prone to bad emotions such as muscle soreness and fatigue, and even damage some parts of the body.

In view of this, people who want to exercise must make a fitness plan for themselves, step by step, and cultivate good fitness habits that suit them.

When you start exercising, you should not exercise too many times a week. You can exercise three times a week for 15 ~ 30 minutes each time. In the future, with the development of exercise process and the adaptation and enhancement of physical fitness, you can exercise 3 ~ 5 times a week for 30 ~ 50 minutes each time.

When increasing the frequency of fitness exercise, I should also consider my actual situation, such as age, physical condition, exercise time, reaction after exercise, etc. Older, fatter and weaker people are prone to respiratory, circulatory and digestive system reactions and muscle aches, so they should be particularly cautious when increasing exercise frequency. They can jog or run alternately every time 15 ~ 30 minutes, and the frequency is 2 ~ 3 times a week. After several weeks or months, increase the frequency of exercise according to your physical condition.

Fitness exercise for the purpose of losing weight, preferably three times a week. But the intensity of exercise should not be too great, and the way of exercise should not be too intense. It is more appropriate to increase the body's heat consumption by increasing the number of exercises and prolonging the exercise time, so as to achieve the purpose of weight control.

In different seasons or different environments, the amount of exercise should be adjusted appropriately. Under normal circumstances, as long as you sweat every time you exercise, then the purpose of fitness is achieved. Never ignore your physical condition in pursuit of "immediate results", especially when you are unwell, and pay more attention to the time and amount of exercise.

Of course, in addition to proper exercise, fitness should also be appropriate, which is suitable for personal characteristics and needs.

Like walking. When you feel lazy, walking can always recharge your batteries and change your mind as soon as possible. When you don't know what you want to do and are not in the mood to do what you should do, put on your sneakers and go for a walk in the park. At first, you may be reluctant or even forced, but you will feel much better soon.

Like hiking. Hiking is an active relaxation exercise and an excellent weight-bearing training. Full of challenges can also deepen your feelings with your family and friends.

Like swimming. Let the whole body move, which can strengthen the strength of back muscles and all important muscle tissues, and also improve the working efficiency of heart and lung. Some water sports can also produce resistance, especially boating or swimming with fins.

Like dancing. Dancing is a kind of fitness exercise, which can exercise the whole body and release stress! Try to learn a little street dance, ballroom dancing, ballet, tap dancing, jazz dancing, belly dancing and so on. Dancing in beautiful music is good for both body and mind. Why not?

Like training a rickshaw puller. This is a series of special exercises using resistance springs, which can make muscles stronger, more elastic and add vitality to you. When pulling, you need to coordinate with your whole body to improve your posture and balance.

Like playing Tai Chi. Tai Chi consists of a series of soothing movements. These behaviors need people's full attention. While improving physical health, it will also make people more calm and focused.

Like trampoline. The effect of bouncing is no different from aerobics. Even better, it can arouse your inner childlike innocence.

In this way, after a stage of planned and moderate fitness exercise, you can feel that you have become more active, stronger and more energetic than before. Indeed, sports will make you more confident and energetic.

When doing fitness exercises, as long as you develop good habits, step by step and exercise moderately, you can really achieve the goal of fitness and longevity.

Tips on healthy habits:

Some people think mountaineering is good, while others think swimming is great. With the development of society, various fashionable fitness methods emerge one after another, which makes people see things in a blur, but it must be remembered that not all fashionable fitness methods are suitable for you. There is no definite method for fitness, but it must be moderate and appropriate. Only by developing their own good fitness habits can we get good fitness results.