There are six kinds of fitness exercises suitable for winter, and exercise also has certain skills. In our daily exercise, active exercise is also an attitude towards life, and the benefits of exercise to people's health are self-evident. Here are six kinds of fitness exercises suitable for winter.

Six fitness exercises suitable for winter 1 exercise 1: walking.

According to experts' research, patients with hypertension can choose walking, cycling and swimming. Walking promotes the contraction and expansion of blood vessels through repeated contraction of muscles, thus lowering blood pressure.

Exercise 2, ride a bike.

The exercise effect of cycling is no less than jogging and swimming. In order to achieve the purpose of fitness, exercisers must master the intensity of exercise: beginners generally push 60 times per minute; For exercisers with a certain foundation, the pedaling speed can reach 75 ~ 100 times per minute. Exercise time should not be less than 30 minutes each time and not less than 4 times a week.

Exercise 3, bounce.

All aerobic exercises have the function of strengthening the brain, especially bouncing exercise, which can promote blood circulation, dredge meridians, strengthen the brain and warm the heart, and improve thinking and imagination.

These are all kinds of sports suitable for winter fitness. Choose the fitness exercise that suits you, and pay attention to safety when exercising.

Exercise 4, running and walking alternately.

There are two ways to run and walk alternately: one is to walk first and then run, that is, walk first 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking, and gradually transition to jogging instead of walking with the enhancement of physical adaptability. Exercise time can last 20 ~ 30 minutes, not less than 4 times a week. Suitable for beginners and the elderly and infirm.

Exercise 5, jogging.

You should not jog too fast, but keep a constant speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 minus the age. For example, a 60-year-old person's heart rate during jogging should be 180-60= 120 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week. For patients with chronic diseases, it is advisable to choose a low-intensity and short-duration scheme, for middle-aged and elderly people and people with poor physique, it is advisable to choose a low-intensity and long-duration scheme, and for young people and people with good physique, it is advisable to choose a high-intensity and short-duration scheme.

Exercise 6, climb the stairs.

Climbing stairs is a more intense form of aerobic exercise, and the exerciser must be healthy. Generally, walking, running, multi-stage jumping and jumping are adopted. Exercisers can choose their own exercise methods according to their physical condition and environmental conditions. Beginners should start at a slow speed and last for 20 minutes, and gradually speed up or extend the duration with the improvement of physical fitness. When the physical endurance lasts for 30 ~ 40 minutes, you can gradually transition to running, jumping or multi-level stair climbing.

Six fitness exercises suitable for walking in winter II

As the saying goes, "Take a hundred steps after a meal", and the best time for a walk is half an hour after a meal. For parents who have more free time, they can choose to take a walk after meals. Walking can promote the contraction and expansion of blood vessels through repeated contraction of muscles, thus lowering blood pressure and playing a good health care role.

Walking is very useful for patients with hypertension.

jogging

Jogging is one of the most beneficial aerobic exercises for the body. Pay attention to the adjustment of breathing when jogging to achieve good fitness effect. In extracurricular activities, you can choose jogging and keep a constant speed, so that you won't feel uncomfortable and be happy physically and mentally.

Ride a bike

Riding a bike can also have a good fitness effect. Try not to drive when you go out. Cycling instead of driving can exercise the coordination of feet and the activity of brain. It can also reduce the cost of gasoline and make the body better. Why not?

climb the stairs

Parents living in high-rise houses can have benefits. Try not to take the elevator and climb the stairs when you go out. The process of climbing stairs is beneficial to brain movement. When climbing the stairs, don't be too fast, try to be uniform, so you won't be very tired. Layer by layer, it will get interesting slowly.

Climbing stairs can have the effect of stovepipe.

climb mountains

Those who live near the mountains can choose to climb mountains, or climb mountains with their classmates to enhance friendship. With the roughness of the road, we will get more and more tired and sweat more and more. At this time, you should wipe off the excess sweat to avoid catching a cold. Mountain climbing can promote metabolism, accelerate blood circulation, improve endurance and leg strength, and enhance cardiopulmonary function.