Quantitative exercise;
Middle-aged and elderly people: Middle-aged people should choose jogging, cycling, aerobics, small ball games and other aerobic exercises; The elderly should choose jogging, walking, ballroom dancing, Tai Ji Chuan and other aerobic exercises;
Obesity: We should give priority to moderate-intensity and long-term aerobic exercise, supplemented by strength exercises and ball games. As far as individual sports are concerned, water sports such as walking, running, jumping and playing ball in the water are all very effective ways to lose weight.
Exercise intensity
Three times a week, half an hour each time is best.
No matter what kind of exercise you choose, you need to be at a safe and effective intensity, so that you can exercise without hurting your body.
What is a safe and effective force? Zheng Xiaohui, director of the Department of Orthopaedics, the First Affiliated Hospital of Guangzhou University of Traditional Chinese Medicine, believes that during the exercise, if the heart rate reaches the appropriate standard and there is no obvious discomfort, the intensity is appropriate and safe. The following calculation methods can be used to determine the appropriate standard for each person:
Maximum heart rate: 220- age
Suitable heart rate for exercise: maximum heart rate ×(60%~85%)
Take a 20-year-old young man as an example. His maximum heart rate is 220-20=200 beats/min, and the suitable heart rate during exercise is 200× (60% ~ 85%) =120-170 beats/min. At the beginning of exercise, you should start from a lower heart rate level and gradually increase to a higher level of suitable heart rate without discomfort.
How to determine the specific exercise duration of each person? Xu Xianfeng, the attending physician of this department, suggested that age, exercise intensity and exercise purpose should be considered as parameters. Generally speaking, it is meaningless to exercise for less than 5 minutes every day, while exercise for more than 1 hour may be excessive or difficult for middle-aged and elderly people or non-sports enthusiasts. For exercisers who want to stay healthy, an average of about 30 minutes of exercise every day is ideal. As for the frequency of exercise, it is generally believed that exercising once a week may only increase fatigue and is not desirable; Exercise seven times a week is easy to be too tired and difficult to persist; Exercise once every other day, that is, exercise more than three times a week (at least three times), and the effect is better.
In addition, the choice of exercise time in a day is also particular. For young people and the general population, morning exercise is a good choice, but for the elderly, especially those with respiratory diseases, high blood pressure and heart disease, morning exercise is not the best time. Because people's blood pressure and heart rate often rise and accelerate gradually in the morning, and their blood viscosity is also high, the probability of suffering from cardiovascular and cerebrovascular diseases is high, so it is not suitable for high-risk groups of related diseases to exercise. Evening is the best exercise time of the day.
Sports diet
Pay attention to the diet before and after exercise.
"The eating time before and after exercise should consider the individual's digestive function and eating habits." Xu Xianfeng suggested that before eating, the quantity and quality of food should meet the needs of the human body, the nutrition should be balanced, the styles should be diverse, and the food should be relatively small and light. Generally speaking, it is more appropriate to eat 3 to 4 hours before heavy exercise and 40 minutes after exercise.
For teenagers who need to participate in competitions and training, because they often have a large amount of exercise, strong exercise intensity and long exercise time, they should pay special attention to the supplement of sugar, water, salt and other substances.