There are many ways to keep fit, and each has its advantages and disadvantages. For example, the impact of footsteps on the ground is small, so walking consumes less calories than running; Swimming rarely causes muscle tearing, because water supports muscles, but swimming is not a weight-bearing exercise and can't effectively prevent osteoporosis ... We should choose a suitable fitness method according to our physical condition.

Fitness method 1 walking

For most people, walking is a fitness exercise suitable for all ages. Many people can keep healthy by taking regular walks. But walking slowly is not effective, so it is better to walk quickly or jog. You can stride longer, move faster, and swing your hips alternately to both sides. You can also move your feet forward to make the steps longer. Pedestrians should also try to point their toes straight ahead to speed up the swing arm and help their feet move.

Fitness method 2: Riding a bike

For many years, bicycles have been our traditional means of transportation. With the improvement of people's living standard and the change of working life style, cars gradually replace bicycles. But in fact, cycling is a good exercise, which is good for cardiovascular health and can make thighs stronger.

Fitness method 3-step aerobic exercise

Step aerobic exercise is mainly to go up and down a step with the set music rhythm, and exercise the muscles before and after the thigh (quadriceps femoris and biceps femoris). When these muscles feel sore, exercise should stop, do some other aerobic exercise, and come back to do step aerobic exercise in a few days.

Fitness Method 4 Aerobic Exercise in Water

For the elderly and people with weak muscles, aerobic exercise on water is an excellent choice. Because it can prevent falling on a hard surface and provide support for the body, it is usually chosen by arthritis patients. Aerobic exercise in water includes doing all kinds of muscle exercises or walking in shoulder-length water.

Fitness Method 5 Swimming

Swimming can exercise the whole body without putting pressure on joints and muscles, so it is often recommended for people with muscle and joint problems. Swimmers can exercise step by step according to their own pace, gradually increasing to 30 minutes each time. If the main goal of your exercise is to lose weight, then swimming is definitely not the best choice.

Fitness method 6 cross-country skiing

Cross-country skiing can exercise the upper body and legs. Now there are simulated cross-country skiing machines on the market, but this kind of machine needs more coordination than actual skiing, so it is better to enjoy it by directly participating in outdoor cross-country skiing.

Fitness Method 7 Rowing

Rowing can make the big muscles in the legs, shoulders and back strong and protect the back from injury. Some people prefer to use rowing machines instead of rowing on water. In fact, boating outdoors can also increase the coordination and fun of the boat. But people with back problems can't go boating without the doctor's permission.

Fitness Method 8 Endurance Training

Endurance training is an aerobic exercise to strengthen the body and muscles. In similar intensity exercise, endurance training will make muscles stronger, but it will not improve heart function, because muscles need to consume more calories than adipose tissue, so the increase of muscle mass will eventually maintain the ideal weight. According to people's different physiological characteristics, we can make different endurance training plans. For example, if you don't train properly, the risk of lifting weights is high, which may hurt muscles and joints. People who want to lift weights need some basic instructions, including how to carry weights and adjust their center of gravity, how to breathe and so on.