Healthy exercise, exercise is very important to us. The real meaning of life lies in sports. Exercise can make the cells of the body active, make people look good and make the body healthier. Therefore, exercise and health are positively related. The following is a healthy way to exercise.
Healthy exercise mode 1 1, walking
As the saying goes, "walking after a meal" is not only a habit, but also a good habit that can bring benefits to health. Walking for a certain time after meals every day is helpful for digestion and blood circulation. In the long run, the effect of maintaining good health can be seen.
Step 2 run
Proper exercise is an important way to ensure good health. After all, for many office workers, sitting in a seat for a long time will hinder both joint movement and blood circulation. Running at an appropriate speed of about one or two kilometers can regulate the body, help the body repair itself in all aspects, and enhance immunity.
3. Aerobics and Aerobics
Yoga is a modern sport and health-keeping activity deeply loved by women. Not only can you keep a graceful figure, but your strength is not great, and you won't worry about developing annoying muscles. Aerobics and aerobics belonging to it have also developed endless varieties under various sports needs. And morning exercises and recess exercises have been done since middle school, and they are also good choices for sports health.
4. Outdoor aerobic exercise
Mountaineering is no longer exclusive to professionals who challenge height and heartbeat. In today's society, mountaineering has become one of the common choices for physical exercise and health preservation. Beautiful scenery makes people feel happy, fresh air is conducive to cardiopulmonary regulation, climbing mountains to exercise physical strength and perseverance ... these benefits have become attractive highlights.
There are many kinds of healthy sports, whether it is ordinary walking or running, or aerobics that requires a little study and persistence, or outdoor sports that can be effectively used, such as mountaineering, can be a good choice for everyone. So, let's exercise together for a healthy and high-quality life!
Healthy exercise mode 2 swimming
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
Ride a bike
Riding a bike to work is also good exercise! Have you ever tried jogging or walking to work? If the office is close to home. Wear a suit in the office, put on sportswear and running shoes, and be active on the road. This is the most popular white-collar work song in the world.
Skipping rope and doing sports.
Skipping rope can promote blood circulation, supply more oxygen and nutrients to the brain, dredge meridians, strengthen the brain and warm the dirty, and improve thinking and imagination. Jumping rope takes 15 minutes, and doing exercises is to calm the mood and let all parts of the body get exercise, so 15 minutes is also appropriate.
Keeping healthy exercise is an important condition to ensure good health. Although the method of exercise can help the body to keep healthy to a great extent. But when exercising, you should exercise correctly and healthily. Otherwise, it is not only bad for your health, but also may cause symptoms of some diseases. So be careful.
Healthy exercise mode 3 The healthiest exercise mode 1 and the healthiest aerobic exercise mode.
1. 1, various aerobic exercises
I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.
1.2, swimming
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
1.3, running (fast walking)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect.
1.4, skipping rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve your heart rate and breathing rate in a few minutes and lose weight in a short time.
2. The healthiest anaerobic exercise mode
2. 1, race
Anaerobic exercise refers to the high-speed strenuous exercise of muscles in the state of "hypoxia" 100 m and 200 m sprints are anaerobic exercises. From the sports point of view, sprinting can make people sweat a lot and lose weight. Because these projects mainly consume creatine phosphate and adenosine triphosphate. It is important to keep sprinting, so as to consume fat.
2.2. Weightlifting
Weightlifting can improve the synthesis of protein, increase muscle mass and improve basal metabolism. The principle of sports like dumb bell exercise is to achieve the effect of exercise by applying load to muscles.
2.3. Long jump
The technical links of long jump mainly include: run-up, take-off, flying and landing. These exercises are intense and can consume body fat well.
3. What are the benefits of regular exercise?
Researchers point out that exercise will bring certain health benefits, including aerobic exercise, cycling, playing football, playing squash, running and swimming. At the same time, the researchers surveyed 80,306 British adults and found that aerobic exercise, cycling, squash and swimming can reduce the risk of individual death, with the risk reduction rates of 27%, 15%, 47% and 28% respectively.
Compared with people who never or rarely take part in sports, the risk of death of individuals with high overall sports and sports level will be reduced by 34%. However, the general evidence is not enough to show that all exercise methods have the same impact on health. A summary article on 20 15 illustrates the different effects of 26 kinds of exercise on health benefits.
Researchers have given strong evidence that running and football can improve heart function, aerobic metabolism, metabolism, balance and body weight. In addition, football is also conducive to the exertion of muscle function, and the health benefits brought by running and other sports other than football may not be consistent.
What are the principles of healthy exercise?
1, safety principle
This is the first principle of fitness, that is to say, it is very important to ensure that exercisers do not appear or try to avoid sports injury accidents during exercise, especially for the elderly. At least, they should do: (1) regular physical examination. Not only should you have a physical examination before exercise, but you should also have a physical examination at least once a year during long-term exercise, and adjust your fitness plan in time.
2. Overload principle
This means that the exercise load will continue to increase. Excess recovery is the theoretical basis of overload principle. After a period of exercise, physical function and athletic ability can exceed the previous level in a certain period of time, which is called excessive recovery. Only by constantly surpassing the previous exercise load can we continuously improve our physical function and exercise ability.
3, the principle of step by step
This principle emphasizes gradually increasing the exercise load according to the individual's adaptability to exercise, thus steadily improving the physical function. The improvement of physical function needs a certain process, so don't rush for success. Ensure that the energy consumed by the body is restored, fatigue is eliminated, and the body function is completely restored to the level of excessive recovery.