Fitness also needs to pay attention to certain methods. Blind fitness may ruin your health. How can fitness be effective? Let's discuss it together today.

Fitness, only by mastering the right methods can effectively help you achieve the purpose of exercise.

Exercise at least three times a week and enjoy the benefits of exercise. Exercise 1~2 times a week will not bring lasting health benefits. Sean, a sports scientist at Rutgers University in the United States, believes that there should be at least three days of planned exercise every week. Studies have shown that sedentary will offset the benefits of any exercise. So, let's get started.

Lifting iron is an effective way to exercise muscles. Lifting iron is an exercise method of lifting weights with iron tools such as barbells and dumbbells. Lifting iron is a good way to strengthen muscle strength, but some women worry that it will become too strong. In fact, women produce much less testosterone than men, which means that no matter how much they exercise, they will not overstretch their muscles.

However, lifting iron can't turn fat into muscle. Physiologically, they are two different tissues. Fat is sandwiched between skin and muscles, and it also wraps organs such as the heart. Muscle tissue can be subdivided into three main types: smooth muscle, myocardium and skeletal muscle, which are distributed all over the body. What weightlifting can really do is to help you build muscles in and around any adipose tissue. To lose fat. The best way is to combine a healthy diet with exercise.

Exercise is actually the most brain-healthy. A large number of studies show that physical exercise is the best way to improve cognitive function. Researchers at the University of Maryland in the United States have found that aerobic exercise has unparalleled benefits for enhancing brain function. This kind of exercise is good not only for the brain, but also for the heart.

If you want to stay healthy, you can't stop for a week. Most people don't exercise regularly within a week, and muscle tissue will begin to decompose. The principle of "use in and waste out" is very suitable for the field of fitness.

Plate support is the "trump card" to exercise abdominal muscles. Some people use sit-ups to practice abdominal muscles, but only for abdominal muscles, while flat support is to mobilize several groups of muscles on the side, front and back of the human body. Therefore, if you want to strengthen the core muscles, especially the abdominal muscles, then choose flat support.

It's not too late to start exercise and fitness at the age of 60.

A study by the National Cancer Institute in the United States shows that even if you start exercising in your later years, it is also beneficial and the risk of related death will be reduced.

This study involved more than 365,438+05,000 subjects aged 50 to 765,438+0. The researchers learned about the physical activity habits and health information of teenagers, young people, mature people and middle-aged and elderly people. After more than ten years of follow-up investigation, the researchers found that compared with the subjects who never participated in sports activities, the subjects who always insisted on moderate and high-intensity sports activities reduced the risk of all-cause death by 29% to 36%; Subjects who did not exercise when they were young and started physical activity at the age of 40 to 6 1 year had a lower risk of all-cause death than their peers who had never exercised, and a lower risk of dying from cardiovascular diseases.

Although long-term adherence to physical activity may play an important role in reducing the risk of death, the evidence provided by the study shows that even if you start physical activity among middle-aged and elderly people, you may get almost great health benefits.