What kind of exercise can delay aging? If you don't warm up well, you are likely to pull a muscle. While exercising, you can also improve your physical fitness. Regular exercise helps to enhance our heart and lung function, and exercise can lower your blood sugar. Now share the skills of what kind of exercise can delay aging.

What kind of exercise can delay aging 1 stride?

See the effect

Step can enhance endurance, oxygen carrying capacity, speed up exercise, burn fat, make the heart beat faster, and significantly reduce cardiovascular resistance.

The correct way of walking

First, walk at a relatively slow speed (but with a large stride) for 5~ 10 minutes, and then stop to do flexibility exercises and stretching exercises slowly for 5 minutes; Then step up and make your heart beat 70% of the fastest speed.

Keep your back and waist straight, hold your chest as high as possible, keep your feet and toes in the direction of walking, and exert your strength with your toes at every step, so that all the muscles of your body can participate as much as possible, and it is best to feel bouncing.

When striding, the swing arm should be enlarged and the straight arm should be balanced as much as possible, which is helpful to let more muscles of the whole body participate in walking. Because 50% of the blood vessels in the human body are concentrated in the lower body, when more muscles are exercised, at least 50% of the blood vessels in the human body can be squeezed to promote blood flow in the lower limbs.

Every step is bigger than usual. The simple method is to stick some water on the soles of your feet, walk normally first, measure the distance between two footprints, and then increase 15 ~ 20cm on this basis, that is, take a big step. Take a few more steps to adapt to the new stride, and then you can take an "aerobic stride" to get a good exercise effect.

run quickly

See the effect

Running is the most popular cardiopulmonary exercise at present, and the muscle groups exercised during running include ankle joint, hip knee, leg socket, hip flexor and foot muscle. Research shows that an ordinary person weighing 66 kilograms can burn 300 kilocalories if he runs 8.4 kilometers in 30 minutes.

Correct operation method

It is best to warm up for 5 minutes before running, so that more nutrients can be transported to specific body parts for exercise. Then do stretching or jogging for 5~ 10 minutes to improve muscle flexibility and flexibility.

Exercise less in the first week of running, and then gradually increase the speed and distance. End your exercise with a jog, don't stop suddenly. If you feel extremely tired, you can rest 1~2 days.

boxing

See the effect

Fitness experts believe that boxing is one of the best ways to exercise heart and lung function. Boxing exercises many muscle groups, including biceps, quadriceps femoris, leg fossa and gastrocnemius. In addition, you can also exercise abdominal muscles, internal and external trapezius muscles, pectoralis major and latissimus dorsi.

Practice method

You should run intermittently before you take part in the boxing match. Beginners can jog 1.5km, run 600m and jog 800m m. When running, the pace intensity should be greater, so that the heartbeat can reach the level of aerobic exercise.

Every time you practice boxing, you should do 5~ 10 minutes of warm-up exercise, and then do 10 minutes of simple resistance and endurance training, emphasizing speed, endurance and strength. Next, do boxing exercises for 5 minutes, including all kinds of boxing and defensive boxing. Then hit the lighter or heavier sandbags within the specified time. Finally, do stretching exercise for 5 minutes to cool your body and keep your heart beating smoothly.

What kind of exercise can delay aging? 2. Kneeling posture should master the essentials.

For elderly women, when doing squats, separate your feet and toes slightly outward; This simple solution can make the femur and hip joint in line, and make the knee above the ankle joint when squatting, instead of moving forward.

After adopting the correct exercise method, the strength of knee joint will become stronger and the times of knee joint pain will be reduced.

Men's hips are different from women's, so when doing squats, your toes should be forward. The expert added: "Before standing on the squat, women really need to spread their feet a little wider than their hips, which will make it easier to squat."

Strength training can change aging genes.

Only 26 weeks of strength training can reverse the aging process at the genetic level. Experts said: "Old people can still do strength training of various muscle groups like young people without serious diseases."

In addition, strength training can also maintain muscle weight, because with the increase of age, people will lose about 2.3 kilograms of muscle every 10 year, while fat will increase by 4.5 kilograms in the same period. Therefore, in order to keep the balance between muscle and fat, the elderly should also carry out strength training.

Crossing limbs allows the left and right brains to communicate with each other.

When the elderly are exercising, they can cross their legs and arms on the midline of their bodies and do more exercise. This is because crossing limbs can promote positive dialogue between the two brains and enhance the neural connection between the two hemispheres. Many movements of yoga and pilates meet this requirement.

Appropriate jumping action

Many old people are afraid of jumping because they think it will hurt their knees or hips. Experts said: "The elderly need to do some jumping exercises, because they need such impact to enhance bone density."

This does not mean that they need to jump wildly, but it is enough to take strong steps (such as crushing insects); In addition, you can do sprints, leg lifts, rope skipping and other sports.

Take a pedometer when you walk.

Ordinary people only walk 2000 steps a day, but sports experts strongly recommend increasing this amount to 1000 steps, which is more conducive to health.

The research results show that the walking distance will be doubled only by tracking and recording the walking situation, so the elderly may wish to take a pedometer when walking and exercising, unconsciously increase the walking mileage and constantly challenge their own records.