Generally speaking, it is better to exercise in the morning, because the air in the morning is fresh, most of the indoor oxygen is absorbed after a night's sleep, and the concentration of carbon dioxide is relatively increased. If you exercise in a place with fresh outdoor air, you can expel carbon dioxide accumulated in your body, inhale more oxygen, enhance your metabolism and lay a good foundation for a day's work.

In addition, you can also exercise before and after a nap or before going to bed at night to eliminate the tension of the day and fall asleep easily, but the exercise should not be too intense, so as not to cause nervous system excitement and affect sleep. In short, many fitness exercises, which can be done at any time, are beneficial. However, slight strenuous exercise should not be carried out before and after meals, because you are hungry before meals, and your blood sugar content is low, which is prone to hypoglycemia; After strenuous exercise, most of the blood flows to muscles, and the blood in gastrointestinal tract is relatively reduced, which not only affects digestion, but also causes diseases such as gastroptosis and chronic gastroenteritis.

2. Exercise moderately, not excessively.

If you have loss of appetite, dizziness, headache, fatigue, sweating and listlessness after exercise, it means that the amount of exercise is too large, which exceeds the tolerance limit of the body and will damage the body due to overwork. Sun Simiao warned people in "A Thousand Daughters to Be Prescribed": "The way to cultivate one's morality and cultivate one's nature is always hard work, but it is impossible to be exhausted and strong." So, how to master the amount of exercise is appropriate? Generally speaking, it is advisable not to feel excessive fatigue after each exercise; Some people also use pulse and heart rate as indicators of exercise. If you do a lot of exercise, your heart rate and pulse rate will be faster.

For normal adults, it is appropriate to increase the heart rate to 140 beats per minute; For the elderly, the exercise should be increased to 120 times per minute.

3, exercise, tailored to individual needs

For the elderly, due to the decline of muscle strength, the nervous system is slow to respond and the coordination ability is poor. It is advisable to choose sports with slow and soft movements, relaxed muscles and full-body movements, such as walking, Tai Ji Chuan and jogging. For young healthy people, you can choose sports with a large amount of exercise, such as long-distance running, playing basketball, playing football and so on.

In addition, the nature of each person's work is different, and the sports they choose should also be different. For example, salespeople, barbers and chefs have to stand for a long time, which is prone to varicose veins of lower limbs. Don't run and jump more when exercising, but lift your legs on your back; Workers who often sit at their desks should choose some exercises to expand their chests, stretch their backs and raise their heads, and because they use more eyes, they should also carry out telescopic activities. In short, the choice of sports should not only conform to one's hobbies, but also suit one's physical condition. For mental workers, it is advisable to take less part in activities that make people nervous, while manual workers should exercise more parts that are rarely active in professional labor.

You can't forget to be quiet just because you emphasize exercise. Practice both movement and static, and the movement is appropriate. When exercising, everything goes with the flow, natural pranayama, self-adjustment, calm demeanor, abandon distractions, give consideration to both form and spirit, practice both inside and outside, move outside and stay inside, exercise and rest. In this way, in the process of exercise, mental training, physical training, internal and external integration, reflecting the overall thinking of "moving into static", "moving with static", "braking with static" and "combining static with dynamic".

4. Advocating perseverance.

If you are ambitious, you will study persistently. You can't achieve anything without perseverance. The ancients said, "Rome was not built in a day." This is a fact. This shows that physical exercise is not a one-off event, it should be regular and uninterrupted, and fishing for three days and drying the net for two days can't achieve the purpose of exercise. Exercise is not only physical exercise, but also the exercise of will and perseverance.

If it is difficult to stick to the original planned time because of busy work, squeeze out 10 minutes every day and do short exercise for 8 minutes. If you can't exercise in the field or playground due to illness or other reasons, you can do in-situ running, in-situ jumping, radio exercises and Tai Ji Chuan in the courtyard, indoors and in the corridor. In any case, you can't practice well when you are happy. What is exciting is that you haven't practiced these days.

5, comfortable and natural, step by step

Exercise for health should be easy, easy to do, full of fun and colorful, and people are willing to stick to it. That is, "the movement should be carried out in a way that conforms to the natural and circular plane." This is the conclusion of American sports physiologist morehouse. In terms of fitness, fatigue and pain are unnecessary, and it is necessary to gradually increase the amount of activity easily. "You can't eat a fat man in one bite."