1, in any case, health is the last word.

2. In recent years, fractures, cerebral hemorrhage and myocardial infarction caused by exercise abound.

3. Therefore, safety comes first.

Expanding self-care ability is a compulsory course for the elderly.

5. The quality of life mainly depends on self-care ability and retirement salary.

As long as the body and mind are happy and there is no harm to the body, any way can be used.

Some people can play football, others can play basketball. Some people will be hosts, some will run, some will dance, some will travel, and some will ride motorcycles. This is varied.

Life lies in exercise. Only by doing more exercise can you be healthy.

So what is the standard of health?

True health refers to having a healthy heart and lung function, rather than being muscular and strong.

Because we want to maintain the nutritional supply and normal function of an amazing number of cells in the body, we need to provide them with enough oxygen and nutrition. And this requires healthy heart and lung function, so that all tissues and organs of the whole body can maintain a good functional state.

note:

If we have recently experienced "listlessness, weakness, dreaminess, backache", it means that we really need to start exercising.

In fact, these symptoms are all manifestations of physical decline. As long as physical exercise is strengthened and physical fitness is fully recovered and improved, the above-mentioned "symptoms" can be cured without treatment.

Today, I will share with you a method that is most suitable for us ordinary people to keep fit, and that is aerobic exercise.

aerobic exercise

The pioneer of aerobic exercise is Cooper, a famous American doctor of preventive medicine. He served as the personal doctor of the President of the United States for a long time.

The concept of aerobic exercise is also his conclusion after years of research and has been recognized by most sports scientists all over the world.

What is aerobic exercise?

Simply put, aerobic exercise refers to:

Long-term endurance exercise needs to consume a lot of oxygen, so that the cardiac blood circulation system and pulmonary respiratory system can be fully and effectively stimulated, and the cardiopulmonary function can be improved, so that all tissues and organs of the whole body can be well supplied with oxygen and nutrition, and the best functional state can be maintained.

Common aerobic exercises in our life are:

Jogging, brisk walking, skipping rope, swimming, cycling, aerobics and so on.

Like basketball and football, it also belongs to aerobic exercise.

Swimming is the best in aerobic exercise. Swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint. At the same time, it is also suitable for people with knee joint injury, serious overweight, weight loss and good physical fitness as the first choice.

Aerobic exercise also takes time, that is, it must be longer than 15 minutes, preferably 30-60 minutes of continuous exercise.

The health benefits of aerobic exercise.

After years of research and summary, Dr. Cooper found that aerobic exercise has the following benefits to the body.

1. Enhance heart function. Every time the heart beats, it can output more blood; At the same time, reduce the heart rate, and the number of heartbeats per minute can be about 20 times less than that of people with poor endurance, so that the heart can get full rest; During strenuous activity, people with poor endurance can output all blood with less heartbeat, while people with poor endurance need to work hard to supply the required oxygen demand.

2. Improve lung function. With a little effort, you can inhale a lot of air, and when you are active, you can inhale almost twice as much empty oxygen as people with poor endurance, so that you can fully supply oxygen to all tissues and organs of the body.

3. The number and caliber of open blood vessels can be increased, so that oxygen can be fully delivered to every tissue and organ to maintain its function in the best state.

4. Increase blood flow to make oxygen transportation smoother.

It can improve the tension of muscles and blood vessels, make weak muscles and blood vessels tough, thus helping to lower blood pressure.

6. You can lose weight and make fat people stronger. Sometimes your weight doesn't change much, but your physique has improved.

7. It can increase the maximum oxygen consumption, enhance the function of the whole body, especially the heart, lungs and blood vessels, and improve the disease resistance.

The key points of aerobic exercise are:

insist on

Exercise 4-5 times a week, at least 15 minutes, preferably 30-60 minutes.

brick by brick

Don't do too much exercise at first, as long as you feel short of breath and your heart rate increases, and then gradually increase the amount of exercise.

Physical fatigue is easy after exercise.

At this time, you must pay attention to full rest, preferably 1-2 hours more than usual, so that your body can have enough rest and restore people who love you very much, so that you will not be in a state of chronic fatigue and give people the illusion that your body is worse after exercise.

Matters needing attention in aerobic exercise

Exercise is good for health, but the wrong method is easy to backfire.

When doing aerobic exercise, we should pay attention to the following points:

1. Patients with a history of diseases that are not suitable for jogging, such as heart disease and hypertension, can start aerobic exercise only after being examined by a doctor and under the guidance of a doctor.

2, step by step: according to your own situation, slowly increase the amount of exercise. Especially at the beginning, don't ask yourself to do too much exercise at once, so that your body can have a stage of re-adapting to exercise.

3. Warm-up exercises should be done before each exercise to avoid muscle and joint injuries.

4. Don't be overworked during exercise: excessive exercise will cause excessive fatigue, so you should make adjustments and rest at this time. Otherwise, excessive fatigue will be counterproductive and increase the burden on the body.

5. There should be a relaxation stage after exercise: you can't stop immediately after exercise, but there should be a stage when your body gradually relaxes.

6. Perseverance: If you can't persist in aerobic exercise, it will be difficult to achieve the intended effect. Aerobic exercise requires 4-6 times a week, at least 4 times a week. If it is lower than this standard, the effect of exercise will not be achieved.

Summary of this lesson:

At this point, I believe everyone can understand the importance of aerobic exercise to health. You can exercise healthily without going to the gym.

We can even start with the simplest brisk walk and walk for 30-60 minutes every day. As long as we are short of breath and have a fast heartbeat, we can exercise. After two weeks of adaptation, we will gradually increase the amount of exercise by combining jogging with brisk walking, so that our body can gradually adapt to the new exercise intensity and our physical condition will gradually improve.

When we get into the habit of exercising every day, the previous symptoms of "listlessness, weakness, dreaminess, backache" will disappear without a trace.

Aerobic exercise is also the most cost-effective healthy exercise, which is worth doing by each of us.

note:

If the weather is bad and we can't swim or run outdoors, we can run indoors or do aerobic exercise.

Nothing is impossible, only unexpected!

Feeling intimate, meditating internally and having a peaceful mind can lead to the harmony of qi, the balance of yin and yang, and the smoothness of qi and blood, which is for health. "All diseases are born from the heart", with impetuous mentality, emotional excitement or loss, mental out of control and unhealthy body. People who are physically, mentally and spiritually healthy are called healthy.

Walk ten thousand steps a day and eat two scales.

This is the most suitable image description for sports, which means that China people generally pursue the goal of 65,438+00,000 steps a day. Everyone should determine an optimal degree of exercise according to their own situation, so that the body can reach a healthy and balanced state.

Due to the differences in personal health, physique, ability and other conditions, people with less daily activities or poor physique can start from the goal of bo yi's knife steps, and ordinary people suggest maintaining the level of more than 6000 steps.

Exercise less than 10000 steps a day can also protect health; However, if the amount of exercise is above 10000 steps per day, more health promotion benefits can be obtained under moderate conditions. So the principle of choosing personal exercise is that exercise is beneficial, and the more exercise, the better. "You can achieve your goal through three aspects of exercise, including:

① Activities in daily life and work, such as mopping the floor and moving things;

② Walking or cycling, including going up and down stairs;

③ Physical exercise, such as running and swimming. Life activities, travel and physical exercise all consume energy. The high-intensity exercise time can be shorter, and the low-intensity exercise time is longer. Jogging 12 minutes, brisk walking for 28 minutes, equivalent to 4000 steps of activity. If there are few opportunities for going to work, you can try to walk to and from work more: if you rush to work by car every day, you can find spare time to supplement physical exercise.

"Step by step, feel strong"

Step by step. Make your exercise safer. If you don't have much activity at ordinary times, you'd better listen to the doctor's advice first to see which activities are more suitable for you. At the beginning of exercise, choose the intensity that feels relaxed or a little hard, give yourself enough time to adapt to the changes in activities, and then gradually increase the intensity and time of activities.

You don't necessarily have a low-level goal, such as 15-20 minutes of activity every day. It can be walking, cycling or anything you are used to. After exercise, you can walk faster with the same strength, which shows that your physique is improving: at this time, the intensity of exercise suitable for you is also increasing.

When one day you feel that the activity intensity of daily habits is higher, it may be a temporary discomfort of the body, or it may indicate a potential disease attack of the body. Don't force ghosts at this time, you can slow down and stop activities. If this inactivity persists, we should treat it in time. Work hard to find the activity intensity that suits you.

In order to promote health more effectively, we need more than 4000 steps of moderate-intensity activities, such as brisk walking, going upstairs and sweeping the floor. , each activity should be 1000 steps or 10 minutes.

In moderate-intensity activities, your heart rate and breathing will accelerate, and you will feel hard but effortless; I may sweat, but I don't feel short of breath. I can talk continuously with the rhythm of breathing, but I can't sing. Therefore, to achieve "talking but not singing" is a moderate-intensity exercise.

Sports can't "fish for three days and dry the net for two days".

If you don't do much exercise in your daily life, it is recommended to do physical exercise for more than 5 days a week, 30 minutes each time, with the intensity of "talking but not singing" recommended in the previous section. This can roughly achieve the goal of 6000 steps a day. It is best to get into the habit of exercising every day, and you will find that exercise is no longer a burden.

Develop the habit of moving more in life and work, and use various opportunities to consume physical strength. Increase physical exertion by using stairs, walking for a short distance, moving things, cleaning and doing housework. The distance between bus stops in urban areas is about 500-700 meters. Two stops will exceed 1000 steps, and many can reach 2000 steps. Take advantage of commuting, school and other opportunities to go out, walk a distance or ride a bike, and you accumulate exercise.

As long as you are fully aware that you should take advantage of every opportunity to do more activities, you will be close to your goal.

Interesting activities make exercise no longer boring, and it will become easier to keep exercising. Arranging a specific time to do sports that interest you, such as taking a thousand steps after meals, swimming, playing table tennis, training in fitness equipment or doing some aerobic exercise at home, will make your sports more colorful.

Sticking to exercise can also enhance your ability to resist sudden diseases. Persevere, and you will understand the mystery.

Suitable for their own

For the sake of health, there is a lot of pressure about exercise. This is not the main exercise, it will make you healthy. If you exercise in the wrong way, it will be counterproductive and bring harm to your body. First of all, the most important thing is moderate exercise. Excessive exercise will bring bad consequences, and so will exercise. When you exercise, you should first do it step by step, especially if you don't move for a long time and suddenly exercise a lot, whether it is to control your weight. Still healthy, exercise should start from a simple, slowly transition to a medium level, and slowly add time. When you exercise, you will feel a little tired, but you will have a short rest. If fatigue is strong, it means that the amount of exercise is too large and needs to be reduced.

Secondly, when exercising, pay attention to the time of exercise. First, don't get up early to exercise. For example, some people get up before 5 o'clock in the morning to exercise. At this time, the lungs are still running. It needs to be done in deep sleep. Not suitable for exercise, it will hurt the lungs. In addition, when exercising at night, don't be too late and don't move for 2 hours before going to bed, otherwise the excitement of the central nervous system will greatly affect sleep.

At the end of the exercise, choose the right exercise, such as strength exercise, especially don't overdo it. If you don't move for a long time and suddenly do a lot of strength exercise, it will lead to rhabdomyolysis, which will lead to renal failure and life-threatening. The amount of exercise must be gradually increased. You can start with aerobic exercise and gradually increase your strength.

I'm glad to answer this question. There are many kinds of exercises, such as singing, dancing, walking, swimming and so on. As long as you keep exercising, you must be healthy.

I think walking and running in the morning and after dinner, enjoying the sunset at night, smelling the flowers and blowing the breeze. I like walking and running after dinner, so I can relax myself wholeheartedly. No matter what kind of exercise, don't do strenuous exercise, which is bad for your health. As a woman, I should exercise more and sit less, because women love beauty and want to have an enchanting figure, and I have personal experience, that is, moderate exercise.

Let me talk about experiences that have nothing to do with the body.

When I was a sophomore, like most college girls, I couldn't sleep at night, played with my mobile phone to brush Weibo, couldn't get up during the day, was late for class, and was seriously delayed. If you can't finish the plan every day, you will feel uncomfortable, basically 50%.

My junior year moved to the campus, which is close to the river. It's convenient to run. In addition, it was not smooth to find an internship, so I started running in fun run. Except that it is too cold and rainy, I basically run for about 45 minutes every night. Stick to it until graduation.

The experience is that you have to set aside time for running, so you must finish the task of the day before 10 in the evening. I felt good when I went back to take a shower after running. Boil milk and sleep when you feel good. After a year, I couldn't sleep at two or three o'clock before, but now I sleep around 1 1, and I didn't get up all morning before. Now it's basically after 8 o'clock and 9 o'clock. When I get up, I can read and study. I feel that I have grown a lot in one day, everything has been done, my mental state has improved, and I have begun to overfulfil my tasks without delay. And it is not easy to eat before and after running, so the time for eating is fixed. Looking at a good figure in the mirror, the older you get, the more you care about eating healthily. I never drank boiled water before I was 20 years old. Now I give up snacks, fried food and drinks, and eat a lot of fruits and vegetables and a little meat. The most important thing is that the internship was not smooth at that time, and the whole person was gloomy and desperate every day. But when I was running, I cleared my mind and thought nothing. Instead, I began to feel that life is a protracted war, not a 100-meter race. So I started to be more motivated.

It sounds a little mysterious, but if you really insist on exercising time regardless, you have to start making time for it, learn to plan your time and eat healthily. Believe me, this is the beginning of a virtuous circle, and finally it is tacky.