It's true, it should be said that it has a certain effect from the principle of exercise, but if you don't insist on reasonable exercise and balanced diet, you will definitely not achieve the ideal effect. You know, no pains, no gains, and it is impossible to achieve good results by that lazy method.

Some simple exercise methods:

Sports in life. Times: Several times a day. Time: accumulated more than 30 minutes every day. Strength: moderate. Such activities mainly include walking, climbing stairs, cycling to work, gardening, housework, shopping, shopping and so on. Among them, walking, cycling and gardening are the best. If you don't have a chance to do gardening, you can walk and ride more, preferably for more than 30 minutes at a time. In housework, cleaning windows, mopping the floor and washing clothes can all have a good exercise effect.

Stretching exercise. Times: 5-7 times a week. Time: 6- 10 movements, each lasting 30 seconds. Strength: Stretch to feel tight. This kind of exercise mainly includes yoga, stretching, aerobics and so on. Office workers should stretch their shoulders, neck and back more, such as "climbing the wall" by standing by the wall and stretching their hands up along the wall; Hold your hands behind your back and stretch your back; Put your hands above your head, bend back and stretch your abdomen.

Aerobic exercise and leisure exercise. Times: 3-5 times a week. Time: more than 20 minutes each time. Strength: medium to high. Aerobic exercise includes jogging, cycling, swimming, mountain climbing, aerobic dance, aerobics and so on. Leisure sports include tennis, basketball, golf and other ball games. This kind of exercise can exercise heart and lung function, and leisure exercise can also cultivate sentiment. Heavier people can choose to swim first to reduce joint load.

Muscle movement. Times: 2-3 times a week. Time: every 10 action is 1 group, and do 1-3 groups. Strength: slightly more than muscle load. Including weight training, sit-ups, push-ups, tension bands, etc. Muscle strength training is most easily overlooked in daily life. Aerobic exercise has little effect on muscles, so we should take time out for special strength training every week. Suitable for daily training are sit-ups, standing (first do a push-up, then close your legs, stand up and repeat the above actions), and you can also do some dumbbell upper limb weight-bearing exercises.

Static activity. Do not exceed 60 minutes. Such activities include watching TV, playing computer and working. Although sitting consumes energy, the amount is very small. It is best to sit 1 hour and get up and exercise. For example, office workers can stipulate to stand for 3 minutes or do a set of stretching exercises after coming back from the toilet.

Sports misunderstanding:

Exercise once in a while. Many people use weekends to concentrate on fitness to make up for their lack of exercise. Fitness experts point out that lazy people's sports hurt their health, and occasionally sports hurt their health, which is tantamount to overeating. Most people who concentrate on fitness on weekends sit in the office five days before a week and basically have no exercise. Their bodies have actually adapted to this state. Suddenly taking a lot of time to concentrate on exercise on weekends breaks the balance between physiology and body, and the consequences are worse than not exercising. Therefore, it is scientific and effective to exercise 3 to 5 times a week. Weekend exercisers can't have enough time like weekends because of time constraints, but they can choose suitable projects and exercise moderately after meals. In this way, exercise can really improve your physique and health.

Exercise hard. In spring and summer, some people will increase their exercise intensity. Experts believe that proper exercise is helpful to lose weight and exercise, but excessive exercise is harmful. Especially in summer, due to the large amount of perspiration from exercise, if you exercise excessively, not only the water in your body will be lost quickly, but also important elements such as potassium will be lost quickly, and serious potassium deficiency will lead to coma and even death; In addition, some white-collar workers, whose work is already quite heavy, need to consider the intensity before exercising. Don't exercise according to the usual intensity when they are very tired, so as not to endanger their health or even cause irreparable consequences.

Blind movement. I don't know about my suitable sports and blindly follow suit. For example, practicing yoga has become a fashion in cities, but experts point out that not everyone is suitable for practicing. This kind of exercise requires great flexibility. If the flexibility is not good, it is easy to produce strain.

Exercise in foggy days. Smog weather can easily lead to the decline of respiratory defense function and lung function. People with exercise habits should stop running and walking outdoors, and it is best not to do cardiopulmonary exercise, such as high-intensity running. Because during strenuous exercise, the breathing rhythm is accelerated and deepened, and the harmful gases inhaled into the body will be several times more than usual. Some harmful substances will become more toxic when combined with water vapor, such as sulfur dioxide becoming sulfuric acid or sulfite, chlorine hydrolyzing into hydrogen chloride or hypochlorous acid, and fluoride hydrolyzing into hydrogen fluoride. So the air pollution in foggy days is much more serious than usual. In addition, exercise in foggy days is also easy to induce cardiovascular and cerebrovascular diseases.