Jogging only requires a pair of running shoes and a suit of sportswear. The venue can be changed at will. It can be used on roads, parks and indoors. It takes about 40 minutes to run two or three times a week. Warm-up activities should be carried out before running. Running speed should be controlled at 120 to 140 times per minute, and you can feel a little short of breath. Don't go out running if the air pollution is serious.
2. Swimming suitable for office workers
Swimming is the most effective aerobic exercise to lose weight, but there are certain requirements for the venue. Be sure to go to a safe, hygienic and regular swimming place, and the intensity will gradually increase according to your own physique. The ideal state is to swim 1000 meters twice or three times a week. For safety reasons, beginners can use swimming AIDS such as lifebuoys.
Cycling is a sport suitable for office workers.
Some people commented that cyclists have the best figure. A bicycle can exercise by riding to and from work every day, and it is also very environmentally friendly. You can ride four to five kilometers a day, and the speed can be controlled by yourself. It should be noted that the seat and handlebar should be adjusted to a suitable height, and the seat should not be too hard. Now the road traffic situation is complicated, so we must pay attention to safety.
Playing basketball is a sport suitable for office workers.
Playing basketball is a relatively intense sport. However, the venue can be indoor or outdoor, so it is not affected by the weather. Can compete with other units. In the competition, we not only increased our feelings, but also achieved the goal of friendship. It can also cultivate the team spirit of unity and mutual assistance among colleagues. This sport is suitable for male and female office workers.
Volleyball can be played by both men and women. It is a mild sport. Therefore, the proportion of men and women in the unit is relatively average, so you can choose volleyball to cheer. The main part of balloon volleyball is the hand, so it is suitable for office workers facing the computer in the whole office. Also, the advantages of mixed fighting between men and women are that they are more passionate, fun to fight and have a lot of jokes.
6. Playing table tennis is a sport suitable for office workers.
If there are only a few people, you can choose to play table tennis. Playing table tennis can exercise reaction ability, promote brain movement and achieve the effect of relieving mental fatigue. So playing table tennis is also a sport suitable for office workers.
Misunderstandings that office workers should correct when exercising 1. You should sweat a lot every time you exercise.
Sweating can only quickly lower the body temperature, has little effect on other parts of the body, and will not lose weight. You may lose weight after an exercise, which is only a temporary phenomenon caused by the decrease of water in your body. Once you add enough water, your weight will recover.
Jogging for one kilometer will consume more calories than walking for one kilometer.
From a kinematic point of view, whether you run a kilometer or walk a kilometer, the energy consumed by your body should be the same. Because energy consumption is related to the distance you move, but not to the speed you move. So when you are exercising, you should try to extend your exercise time.
3, continuous intense stretching exercise can maintain muscle flexibility, twist the waist, bend over, stretch the left and right waist and so on. It's all stretching This kind of exercise should be done slowly, not too hard. You should always remember that stretching exercises are to relax and lay down muscles, and strenuous stretching exercises make muscles tighter.
The lack of exercise among office workers is related to the habits of white-collar workers. Sitting in the office all day, it is difficult to exercise during office hours. After work, they are more entertaining and socializing, and sometimes they work overtime. The driver has to sit in the car for a long time and go home to watch TV and computer. As time goes by, many people lack basic exercise, which leads to many health problems. Suffering from some senile diseases at a young age, such as obesity, varicose veins and cervical spondylosis. Lack of exercise will also have some adverse effects on related organs.
In the classic of TCM health care: sedentary hurts the meat, which clearly puts forward the harm of sedentary. Sedentary, poor blood circulation in the legs. Because the venous blood of the lower limbs returning to the heart is different, we must overcome gravity and overcome gravity to get up. If you sit for a long time, it is difficult for a lot of blood in your legs to return. Over time, the leg, buttocks, pelvic congestion, it will produce hemorrhoids, varicose veins of lower limbs. Although it will not immediately cause dysfunction of related parts, it has already formed, and it still needs to be solved by strengthening exercise.