1 warm up. Before every exercise, you need to have a warm-up process, that is, to prepare for activities, to move joints and ligaments, and to stretch the muscles of limbs and back. Then start with low-intensity exercise and gradually enter the state of moderate-intensity exercise.
2 heart rate, close to but not exceeding the "bull's-eye rate". Generally speaking, the bull's-eye rate is 170- age. If you are 20 years old, the bull's-eye rate is 170-20 = 150 (times/minute). During exercise, the heart rate is controlled below 150 beats/min, and the exercise intensity is appropriate. Of course, this refers to healthy athletes, except the infirm. If the heart rate during exercise is far from the bull's-eye rate, it means that the exercise standard of aerobic exercise has not been reached.
Step by step, this is the basic principle of all exercises. Exercise intensity should gradually transition from low intensity to medium intensity; The duration should be gradually extended; The number of exercises ranges from less to more. All of the above should be gradually increased within the scope of personal adaptability, so don't rush for success. Old and infirm people or patients with chronic diseases should master the scale of exercise.
4. Moderate exercise. A lot of exercise may slowly damage your health. For example, running more than 40 kilometers a week is a bit too much. It is recommended to exercise 4 to 5 times a week for 30 minutes each time. As long as you exercise moderately, you can effectively reduce the risk of cardiovascular disease and cancer.
5. Running fitness, running fitness is a good way, the effect is not worse than jogging, and it also avoids the damage to the knee joint caused by running.
Hurt.
6. See the needle. Instead of exercising in the gym for 30 minutes, you can make full use of your spare time. Walking the dog 10 minutes, washing the car 10 minutes and doing housework 10 minutes every day are equally effective.
Fruit.
7 alternate movement. For example, ride a bike today and jog tomorrow; Or the speed is fast and slow when running, which enhances the exercise of the heart.
Don't judge health by weight. Exercise can usually lose weight, but weight doesn't mean anything. Fat people who are diligent in fitness are much healthier than thin people who sit still. Don't worry about being overweight
9 multi-pronged approach. Fitness is a systematic project, and physical exercise is very necessary for physical and mental health, but not everything. We should also pay attention to diet, quit smoking, and control drinking and spirit.
Don't be too nervous.