I probably looked at it and then asked her, "Is the chicken soup delicious?"
She replied, "Delicious!"
I said, "If you want to stay young, healthy and energetic, you must make yourself move!" "
She said, "I can't do sports. I don't have time! " "
I said, "it's better to retreat and form a net!" You envy others to live happily, but you don't want to practice yourself! The time and energy spent on sports can double the healthy life! "
Exercise is a kind of physical activity, including sports and life activities. Physical activity plays a fundamental role in maintaining energy balance and controlling weight, and is also a key factor in energy consumption.
Lack of physical activity has become the fourth largest risk factor of death in the world (accounting for 6% of the global causes of death), second only to hypertension (13%), smoking (9%) and hyperglycemia (6%). Who regards moderate exercise as one of the four cornerstones of health, which fully shows that regular physical activity is an important factor to promote and maintain good health.
The influence of physical activity on health depends on the type, intensity, time and frequency of activity. Moderation is an important principle of sports activities. When doing physical activities, it is very important to choose a suitable exercise form, which can not only exercise safely and effectively, but also make people feel comfortable and happy, and get the psychological effect of improving anxiety.
Moderation has two meanings:
First of all, if the exercise you do is lower than your physical fitness level, it is difficult to reflect the effect of exercise, which is of little significance to improving health.
Secondly, doing excessive exercise that is not suitable for one's physical fitness level may lead to exercise fatigue and sports injury, make people feel muscle pain and joint pain after exercise, make people unable to persist in exercise, get the expected effect, and bring harm to some aspects of the body.
So how do you make a suitable exercise plan for yourself?
First of all, know your physical fitness. Physical fitness index is closely related to the previous physical activity level and exercise level. Before physical exercise in a planned way, health examination and physical fitness measurement can be carried out, such as heart rate, blood pressure, endurance, muscle strength evaluation, flexibility quality measurement and so on.
Second, choose the exercise mode that suits you. Several types of exercise modes are as follows:
1, classified by energy metabolism: aerobic exercise and anaerobic exercise.
Aerobic exercise in a broad sense includes not only activities in daily life, but also rhythmic, long-term and low-intensity exercises such as jogging, brisk walking, cycling, swimming, skating and aerobics. This kind of exercise has high exercise value for cardiopulmonary function, which can maintain healthy weight, reduce blood lipid, control blood pressure, prevent osteoporosis and enhance resistance. Generally speaking, most people will use this kind of exercise in their daily health care.
Anaerobic exercise is a kind of fast-breaking and intense exercise, such as weightlifting, wrestling and 100-meter sprint, which has short duration, strong instantaneity and high load intensity. It mainly has the functions of training skeletal muscle, reducing fat, bodybuilding and shaping.
2. Classification according to physiological function and movement mode: flexible joints and flexible movements; Resistance movement; Physical coordination exercises.
Flexibility and flexibility exercises include gymnastics, yoga, static stretching, ball games, swimming and skating. , can expand the range of motion of joint ligaments, reduce muscle fatigue, improve physical coordination, reduce and avoid accidental injuries.
Resistance exercise is also called strength training, such as human confrontation, dumbbells, sandbags, standing long jump and so on. This is a kind of exercise that mainly develops muscle strength. If muscle strength is insufficient, people will feel tired and weak during exercise, and even cause muscle strain. At different ages, reaching the standard of muscle strength is the basic element to maintain health. Resistant exercise can increase muscle and reduce fat, control blood sugar, delay aging, protect joints and ligaments, shape bodybuilding and reduce the risk of lifestyle diseases.
Body coordination exercises generally adopt unaccustomed movements or reverse movements and complex movements that change the rhythm to improve endurance, balance and technical movements.
Third, the intensity of exercise needs to be controlled. Too little intensity can't play the role of exercise, and too much intensity may also bring adverse effects. The maximum exercise heart rate =220- age, and it is generally believed that the heart rate after exercise = 170- age.
Fourth, exercise time is also a factor that determines the amount of exercise. When the amount of exercise is determined, the intensity of exercise is inversely proportional to time. Aerobic exercise is best carried out for half an hour to an hour at a time.
5. Adjust in time according to the physical condition, and exercise for the purpose of daily health care, and ensure that the number of exercises per week is 3~5 times, and the total exercise duration per week reaches 1.50 minutes or more. There is absolutely no need to force yourself to do the same exercise every day. Exceeding a certain time and intensity will not bring better results to the exercise effect.
Six, step by step, with moderate fatigue, but it is advisable not to affect the normal work and study the next day. Be sure to wear targeted professional sports shoes, preferably functional sportswear and quick-drying clothes. It is not advisable to do strenuous exercise too early in the morning, and try not to arrange exercise before going to bed. Hunger and satiety are not good opportunities for exercise.
Knowing the main contents of the above exercise plan can help us make a reasonable exercise plan according to our physical condition, stick to it, keep improving, get good health, keep a vibrant mental outlook and state, slow down the pace of aging, and act quickly without saying a word!