It is just right to keep the fitness time within 90 minutes.
If the exercise time is short, I am afraid that the amount is not enough, and if the exercise time is long, I am afraid of hard work. How long does exercise have the best fitness effect? Experts pointed out that the exercise time should not exceed 90 minutes at a time, otherwise it is not conducive to physical recovery.
Dr. Cao Jianmin, director of the Sports Biochemistry Teaching and Research Section of Beijing Sport University, pointed out that for ordinary people, a reasonable exercise frequency is very important for the effect and persistence of exercise. If the exercise time exceeds 90 minutes, it is not conducive to the recovery of the body, and it will cause excessive fatigue, which is not conducive to the elimination of fatigue after exercise and the recovery of physical function. Therefore, it is advisable to exercise for 60 to 90 minutes each time. If you train four or five times a week, it is best to practice for two or three days and take a day off, which is conducive to the recovery of physical function.
From the point of exercise intensity, the best way to exercise is to combine moderate strength exercise with low intensity. For example, after strength training, run at a variable speed combining fast running and jogging for 20 to 30 minutes, or practice riding an exercise bike by increasing or decreasing resistance and changing speed. Although intensive strength exercises are good for strengthening muscles and forming a good figure, they should not be too large, otherwise the effect is not good.
Exercise your waist in the morning: the washbasin should not be too low. After a night's sleep, muscles and joints will become less flexible due to lack of exercise, and the lumbar intervertebral disc will be swollen and stiff due to relaxation and water absorption after a night. At this time, if the health knowledge is bent low, it will exert greater pressure on the lumbar intervertebral disc and squeeze the nerves. It is best to exercise the waist in the morning and do some stretching, left-right rotation, "stretching" and other actions, so that the waist will not immediately change from a static state to an action that increases the waist load.
Take a step back and walk in a different way: the backward walking style is the most appreciated by the lumbar spine. When walking backwards, the legs alternately retreat, which enhances the strength of the posterior thigh muscles and the back muscles, and enhances the elasticity of the lumbar ligament, just like carrying a waist protection belt. The functional recovery of bones, muscles and ligaments can not only enhance the stability of lumbar spine, but also reduce or even eliminate the pain of lumbar spine.
Exercise lower body muscles: Developed psoas and abdominal muscles are like splints, which can maintain the dynamic stability of the spine and protect the back from injury. Strong legs can effectively share the burden of low back pain and prevent and alleviate the formation of low back pain. Swimming, especially breaststroke, can mainly practice these muscle groups.
The introduction of the alternating movement of TCM health centers mainly includes the following aspects.
1, people with alternating body and brain should also do mental exercises, such as playing chess, intellectual games and reading books, such as running, swimming, playing ball games, climbing mountains and proper labor. Only by practicing your hands and feet and using your brain diligently can your brain last forever and your physical strength be enhanced.
On the one hand, people are required to keep doing physical and mental exercises; on the other hand, a certain amount of time should be set aside every day to calm down the body and brain, relax the muscles of the whole body, and eliminate all distractions in the mind, so that the mind is in a sober state and the whole body can rest, which is conducive to regulating the circulatory system of the whole body.
3. Alternate left and right legs from left to right. If you are used to working with your right hand, it is recommended to use your left hand often, because the right cerebral cortex of people who rarely use their left hand is mostly barren and useless. Long-term exercise like this can increase the flexibility of the right brain.
In addition, there are alternate exercises such as up and down, back and forth, hot and cold, heart and lung, logical thinking and image thinking. You can also imagine and create by yourself according to your own situation and the principle of alternating movement. If you can exercise regularly, your feedback and adjustment ability will be greatly improved, and your body and mind will be healthier.