The suggestion of moderate exercise, exercise also has certain skills, many people will choose this sport when losing weight, moderate exercise can be full of enthusiasm for life, this exercise is what we often do, now share some suggestions and skills of moderate exercise.
Suggestions for moderate exercise 1 1. The "three, five and seven" principles of exercise
1, "three" is about three kilometers a day, and the time is more than 30 minutes. It is best to finish it at once, because the exercise time is too short to achieve the effect of eliminating fat accumulation in the body.
2. "Five" means exercising more than five times a week. If you exercise once a week, there is no significant effect. Of course, at least four times, if five times or even six or seven times is better, that is regular exercise.
3. "Seven" is the amount of exercise to achieve moderate exercise. What does moderate exercise mean? That is, the number of heartbeats plus age is equal to 170.
Second, the benefits of moderate exercise
1, can enhance physical fitness, keep the body full of energy, full of energy, and concentrate, so that people can finish their daily work energetically.
2, can increase the cardiac output, reduce the quiet heart rate, reduce the burden on the heart, thereby improving the cardiopulmonary function, making people more calm and easier to fall asleep.
3. It can increase high-density lipoprotein cholesterol (good cholesterol), reduce low-density lipoprotein cholesterol (bad cholesterol), and reduce the incidence of arteriosclerosis and cardiovascular diseases.
4. It can reduce the stimulation of sympathetic nerve to arterioles and reduce the tension caused by stress.
5. It can reduce the reabsorption rate of sodium by the kidney, increase the output of carbon dioxide, and dilate the capillaries in the brain, thus lowering blood pressure.
6, can increase the metabolism of fat, and can improve the basal metabolic rate, increase energy consumption, help to maintain the ideal weight, help to lose weight.
7. It can maintain the quality, elasticity and strength of muscles and reduce the occurrence of osteoporosis.
Third, ways and means of moderate exercise.
Moderate exercise means that after exercise, you will feel a little sweaty, relaxed and comfortable, your pulse will recover within 10 minutes, you will have a good diet and sleep, and you will be full of energy the next day, which shows that the amount of exercise is appropriate.
If sweating profusely, dizziness, chest tightness, chest pain, palpitation, shortness of breath, poor diet and sleep after exercise, the pulse does not recover within 15 minutes or even faster than the previous day, and the next day, you feel weak and lack the desire to exercise, which indicates excessive exercise;
If the body has no fever after exercise and the pulse has no obvious change, it will recover within 3 minutes, indicating insufficient exercise.
It is not difficult to do moderate exercise in daily life. Aerobic exercise is the first choice in our life. For example, walking, running, jumping and cycling are the most commonly used aerobic exercises. These exercises involve many parts of the body and have obvious effects, which are suitable for almost all people. Here are some simple exercise methods in life:
1, Walking is a sport that is not limited by time and place, and is suitable for men, women and children. In addition, walking slowly has little side effects on the body and is a very practical way to keep fit.
(1) It is recommended to take a walk for one hour after meals. It is not advisable to walk on an empty stomach, and it is best not to walk when the weather is bad.
(2) It is ideal to walk for half an hour every day. Young people under 30 can walk every day. People over the age of 40 should take a weekly rest 1 time. When they are 50 years old, they should take two days off every week. After the age of 60, it is best to walk every two days 1 time.
(3) Action points The upper body is upright, the spine is straight, and the chest is expanded; Straighten your knees and take a step; The heel touches the ground first, and then the body center of gravity moves to the toes; Step forward with your feet and swing your arms.
2. Jogging is the most commonly used aerobic fitness method, and it is also a safer fitness method. (1) Beginners suggest running at the slowest speed, adopting the method of "continuous running" and running as much as possible, preferably not less than 15 minutes. After two weeks, add 3-5 minutes until you can finish 30 minutes and stick to it for one month.
(2) People with a certain foundation are advised to run slowly, adopt the method of "jogging at a constant speed" and run as much as possible, preferably not less than 30 minutes. After four weeks, increase it to 40 minutes and stick to it for two months. 3. Skipping rope is usually 30 minutes each time, 5 times a week. When you just start to learn skipping rope, you may be panting after jumping for 5 minutes at a time. At this time, you don't have to force yourself to jump for 30 minutes. After exercising for 30 minutes, you can increase the time appropriately.
(1) goal: jump to 120 every minute? 140, burning 600 an hour? 1000 calories (skipping 10 minutes is equivalent to jogging for 30 minutes).
(2) Introduction: At the beginning, you can play a cheerful piece of music without rope, jump on one leg in turn with the rhythm of the music, and shake your body from right to left. Pay attention to bending your knees to slow down the impact.
(3) Warm-up: jump slowly for 30 seconds or only 30 times at the beginning, and then gradually extend the time until jumping for 3 minutes. When skipping rope, raise your knees as high as possible and keep your body soft. Remember to keep your wrists away from your body when the rope swings.
(4) Relaxation: After jumping three groups, rest 1 minute. Take a deep breath and relax the muscles in your shoulders, arms and legs. (5) Endurance: continuous 1 min, with or without rope, knees as high as possible, and deep breathing to enhance endurance.
Fourth, some matters needing attention in sports.
1, labor is not equal to exercise. Labor is not for exercise, exercise is for exercise; Secondly, most of the work is carried out under great psychological pressure, and the body and mind are separated, while the exercise is carried out under the condition of truly fully relaxing the mood, and the body and mind are integrated, which is a psychological difference. But some jobs have the function of exercising, and some jobs will hurt the body. Generally, as long as the farm work is moderate, it is good for the health; No matter what kind of farm work is overworked, it is harmful to health.
2. Persevere and advocate lifelong exercise. It is suggested that it is best to exercise together, supervise and make progress together, and avoid fishing for three days and drying the net for two days.
3, step by step, to avoid sudden increase in strength. Don't expect to achieve obvious results in a short time, let alone once and for all.
The most suitable exercise time should be from 3pm to 9pm. However, it is not suitable for exercise after a full meal (within 40 minutes after a meal), in the early morning (plants have not been photosynthetic and carbon dioxide has been discharged), when air pollution is too serious, and in the acute stage of illness; Diabetic patients should not exercise on an empty stomach; When you are extremely tired, you should not do strenuous exercise to prevent sudden death.
5, adapt to their own age, gender, physical condition, living conditions and living environment and other factors. Don't compare with others, as long as you are better than before.
Suggestions for moderate exercise 2 1. If the so-called moderate exercise is based on the heart rate during exercise, it can be calculated by the following formula:' The heart rate of people under 60 years old during exercise = 180- age (10); People over 60 years old: heart rate during exercise = 170- age (10).
If you feel unwell or tired after exercise, or your heart rate has not returned to a quiet state after 15 minutes of exercise, it means that you have done too much exercise and should adjust it in time.
Momentum is usually carried out more than three times a week for about 30 minutes each time, or twice (each time 15 minutes). There are many kinds of sports, among which experts advocate that walking is the best exercise for the elderly, and most other sports such as jogging, brisk walking, health qigong and community fitness spots can be selected.
2. If the amount of exercise is appropriate, it can also be reflected by other indicators:
① Body mass index (BMI): BMI can usually reflect whether your current weight is suitable for your height, so as to determine whether you need to increase your exercise. For the average person, under normal circumstances, it is an ideal interval to maintain the body mass index at18,5 ~ 24,9. Calculation method of body mass index (BMI) = weight (kg)/height (m)/height (m).
② Muscle endurance, muscle strength and flexibility: Muscle endurance refers to the endurance that muscles can effectively contract and relax, muscle strength refers to the maximum external force that muscles can overcome in a contraction process, and flexibility refers to the range of motion that a joint or a series of joints can produce. These three indicators should be able to reach the standard through moderate exercise.
③ Blood pressure: A healthy blood pressure index should be the result of proper exercise. Not too high and not too low.
A place to exercise.
Expert: Try to exercise in sunny and oxygen-rich places, such as outdoor or suburban sports. If indoors, choose a place with ventilation and corresponding disinfection measures.
Second, exercise methods
Choose some simple, safe and lasting sports. I suggest you choose aerobic exercise, such as walking, jogging, skipping, cycling, Tai Ji Chuan, dancing and so on. When walking or jogging, you can consciously strengthen your breathing exercise. The greater the intensity of active deep breathing, the more air inhaled, which can enhance the ventilation of the lungs. Moreover, active exertion will effectively increase the activity of the lungs, so that all tissues in the lungs are stimulated to a certain extent, which will increase the elasticity of alveoli and develop pulmonary blood vessels. It is of great significance to lung health.
Three exercise standards
Expert: Choose reasonable exercise time and frequency. To achieve the purpose of exercise, exercise for 30 minutes at least three times a week, or twice 15 minutes each time.
4. Exercise intensity
Safe exercise intensity can be calculated by touching the pulse of the wrist. Usually, the pulse rate at the end of exercise is 170 times per minute MINUS your age, which is a safe exercise intensity. If there was no watch calculation at that time, you could feel a slight sweat after exercise.
Suggestions for moderate exercise 3 Six benefits
1, promoting blood circulation, improving brain nutrition, helping to maintain energy and stabilize mood.
2, make the myocardium developed, contract strongly, and enhance the heart function.
3. Strengthen the strength of diaphragm and abdominal muscles, promote gastrointestinal peristalsis, and facilitate digestion and absorption.
4. Promoting and improving the blood circulation of viscera is beneficial to the physiological function of viscera.
5, improve the body's immune function and maintain a strong vitality.
6. Enhance the vitality of muscle joints and keep the movements brisk.
There are three essentials for keeping in good health through exercise.
1, pay attention to the coordination and unity of intentional defense, interest regulation and dynamic form.
"Meaning" means concentration, "pranayama" means adjusting breathing evenly, and "dynamic shape" means the balance of body movement. Especially intentional defense, only when the mind is focused, can it calm the nerves, guide qi and blood. The so-called "drawing air with intention and taking air as shape".
2, should not be excessive, step by step.
Someone once made a retrospective survey on 5,000 dead athletes, and found that many athletes suffered from heart disease at the age of 40-50, but their life span was shorter than that of ordinary people, indicating that excessive strenuous exercise exceeded the tolerance limit of the body, but it would damage the body because of overwork, leading to premature aging and early death. Therefore, "physical therapy" must emphasize moderation and cannot be "possessed". As the saying goes, "Don't walk fast, don't listen hard, don't look hard, don't sit for a long time, and don't lie very tired."
3. Perseverance and perseverance
"Physical therapy" is not only physical exercise, but also the tempering of will and perseverance. "Fishing for three days and drying the net for two days" cannot achieve the effect of "physical therapy".
In daily life, we need to fully recuperate, effectively promote blood circulation, improve brain nutrition and maintain emotional stability. In daily life, we should eat reasonably and effectively regulate our breathing. In daily life, we should also pay attention to health care matters, comprehensive nursing and exercise, which is more conducive to promoting blood circulation.