How to master the amount and degree of exercise? Individuals in the crowd are so diverse that it is impossible to specify the amount of exercise and activity at a certain age. The only way is to take a pulse, which is simple and convenient. That is, the heart rate during exercise should be controlled at: 180- one's age = one's heart rate (beats/minute). For example, if you are 50 years old, it should be normal for your heart rate to be controlled within 130 beats/min after collecting and sorting out exercises (that is, 180-50= 130). However, patients with heart disease should gradually reduce the amount, and exercise at 1 10 times/minute or under the guidance of a doctor. It is appropriate to have someone to accompany them during exercise and feel uncomfortable after exercise.
Common sports health care methods are: walking, playing Tai Ji Chuan, practicing Qigong, playing gateball, riding a bike, squatting on the wall, doing aerobics and working.
1, labor exercise
Labor here refers to manual labor, and Engels pointed out that "labor creates people by itself". Of course, young people with normal working ability should also work, and old people should work hard from time to time, which is in line with the way of health preservation. "Old Man's Constant Talk for Recreation" says: "Sweep the dust and wash the inkstone, make tea and burn incense, arrange flowers in bottles and hook the curtain. You might as well do everything yourself, so that you can do something and strengthen your blood, but you will not stagnate. " Labor can stretch bones and muscles, smooth qi and blood, recuperate spirit and keep fit.
2. Walking or running
Walking and running are the easiest exercise methods. From ancient times to the present, people often walk and do not advocate running. In fact, these two exercise methods have similar effects. The predecessors discussed the function, time and requirements of walking in detail. "Step on the main reinforcement, step on the muscles, and the limbs are healthy"; After a meal, "walking a hundred steps slowly, dispersing its qi, losing its food, will grind the stomach and be prone to corruption"; Leisure "walking, so nourishing the spirit"; Walking before going to bed "is to seek quietness by moving", which helps to fall asleep. And ask to walk with peace of mind and don't talk. Modern health science has done a lot of observation and research on running, which proves that running is a normal physiological stimulus of human body and a better method to prevent and treat diseases. As for how fast is the most suitable speed for running and how to control the speed, the researchers believe that running to improve physical function should be carried out according to the situation. After running for 3~4 minutes, the pulse rate should not be lower than half that of running. Whether walking or running, it is important to stick to the right amount, which is the guarantee to achieve health care effect.
Step 3 guide
Guidance is an ancient fitness method that combines physical exercise with breathing exercise. The guidance is rich in content, mainly including ancient method guidance, hua tuo wuqinxi, Tianzhu massage, Poirot's twelve methods of guidance, tendon-relaxing method, simplified guidance, Taiji Chuan and other methods. Guide has the functions of promoting qi and blood circulation, circulating Wei Ying, relaxing muscles and activating collaterals, invigorating spleen and promoting digestion, improving hearing and eyesight, and strengthening body.
4, self massage health care
Self-massage refers to the method of massaging some parts or acupoints on your body by using the massage techniques collected by Medical Education Network. This method is easy to learn, safe and effective, and is suitable for people at all levels to prevent and treat diseases. Has the functions of relieving fatigue and invigorating spirit; Enhance muscle strength, smooth joints, promote smooth qi and blood, and regulate spleen and stomach functions. The specific operation is as follows:
(1) Before the operation, prepare to sit still for 3 minutes, get rid of other thoughts, have a calm mind, relax all over, and then follow the spirit, combined with movements, and perform natural massage.
(2) manipulation
(1) press the ear hole with your palms flat, and then suddenly let go. After doing it for more than ten times in a row, massage it from top to bottom with your thumb and forefinger for 20 times (thumb behind auricle and forefinger in front). Massage the earlobe for another 30 times, and the ear feels hot. Once in the morning and once in the evening, it can strengthen the body, eliminate diseases and prolong life. It would be better if this method could be combined with the action of "singing drums". That is, press the two ear holes tightly with the palm of your hand, put your five fingers behind your head, and then tap the back of your head with three fingers in your hands for more than ten times, or press the middle finger with your index finger and bounce the back of your head with your index finger for more than ten times. When singing "Tiangu", you should close your eyes from beginning to end, and the technique is from light to heavy. Persist in it, you can get the effect of strengthening your vitality, waking up and preventing ear diseases.
(2) Rub it on the bath surface by hand first, then massage it from the Xiang Ying point on the nose to the bright points on the eyes, then rub it to the Tang Yin point, the temples on both foreheads, and then rub it back to the nose. Massage up and down, left and right in this way will have a refreshing effect.
(3) Rub the sun with your thumb or forefinger to fix the temples on both sides respectively, and make a small-scale circular rotation, so that the stressed part drives the subcutaneous tissue there to make a repetitive, uninterrupted, rhythmic and gentle rotary friction. Has refreshing effect, and can be used for treating common cold and eye diseases.
(4) Rubbing the abdomen with one palm or folded palms, touching the middle cup in a clockwise circumferential rhythm, has the function of strengthening the spleen and stomach.
⑤ Hands and feet rub from top to bottom on the inner side of upper limbs and from bottom to top on the outer side; The lateral side of the lower limb is from top to bottom, and the medial side is from bottom to top, 3-5 times each. Has the health-care functions of dredging meridians and regulating qi and blood.
⑥ Rub your hands in the wind pool, and then rub them back and forth in the wind pool and wind room around your neck for 30 times, which can refresh your mind and treat colds, headaches and cervical spondylosis.
⑦ Rub Shenshu's palm against both sides of the waist from top to bottom to the lumbosacral part, which will make you feel warm, strengthen your waist and kidney, and can treat low back pain, frequent micturition and other symptoms.
⑧ Wipe the spring. First heat the palm of your hand, and then rub the Yongquan point of your foot respectively. This method has health care function and is often used to treat neurasthenia and insomnia.
5, side wall squat wall method
(1) posture requires facing the wall, feet together, upright body, hands hanging down naturally, relaxed body and inner joy (the distance between two toes and the wall can be determined according to my specific situation, and gradually lean against the wall). When squatting, the body is stressed, the shoulders are buckled in front, the head does not lean back, and the waist protrudes backwards. Beginners get up slowly after squatting. When the body is straight, press the other four fingers on the hips, take a deep breath, and then squat once according to the posture requirements, and gradually squat for 30 times, twice a day. According to the above posture, you can squat anywhere and squat many times. If you persist for a long time, you will certainly get good results in getting rid of diseases and strengthening your body.
(2) efficacy squatting on the wall has the effect of relaxing the waist and regulating qi. Long-term exercise helps to relax the waist and joints of the whole body, dredge the meridians and qi and blood of the whole body, and correct the disordered qi in the body. It is a good way to regulate qi and blood. As long as you keep exercising and squat several times a day, you will definitely achieve the goal of getting rid of illness and strengthening your body.
6, simple qigong method (internal practice)
(1) There are four postures: lateral position, supine position, sitting position and strong posture.
Side-lying type: Side-lying type is on the bed, with the head slightly leaning forward and the height adjusted by the pillow. Keep your head and neck slightly elevated. The spine is slightly backward, showing the trend of pulling back with the chest. Body posture: when lying on the right side, the upper limb can bend naturally, with the five fingers straight, palms up, placed on the pillow in front of the body, about 6cm away from the body, the left upper limb naturally straightened, the five fingers released, palms down, placed on the ipsilateral hip, and the right lower limb naturally straightened. The flexion angle of the left lower limb joint is about 120 degrees, and its knee is lightly placed on the right lower limb knee. If you lie on your left, you will be in the position of your limbs, and vice versa. The eyes are slightly closed or slightly exposed to a ray of light, and the mouth is regularly opened and closed according to the needs of breathing.
Supine position: Lie flat on the bed, head slightly forward, trunk upright, arms naturally extended, fingers loosely spread, palms down, placed on the side, legs naturally straightened, heels leaning against each other, toes naturally separated. The movement of mouth and eyes is the same as that of lying on your side.
Sitting posture: Sit in a chair, head slightly forward, body upright, chest pulled outward, shoulders relaxed, elbows hanging, fingers straight, palms down, lightly placed on thighs and knees, feet parallel and separated back and forth, shoulder width apart, legs perpendicular to the ground, knees bent 90 degrees. If the height of the chair is not suitable, it can be adjusted by putting something under the hips or feet. The movement of mouth and eyes is the same as that of lying on your side. Go to www.studyez.com, the self-study exam website.
Zhuang style: The specific requirements are basically the same as supine style, just lift the pillow about 8 inches, the shoulders and back are tilted firmly, and the feet are close together, palms inward and close to both sides of thighs.
Generally speaking, internal strength should start from horizontal strength, and the specific choice should be based on illness and personal habits. Zhuang style should be adopted later.
Practice time, 30 minutes each time, 6 times a day in the early stage, and can be reduced to 2 times a day in the later stage.
(2) Methods Breathing: Internal breathing is complicated, which requires the combination of breathing, pause, tongue movement and meditation. There are three commonly used breathing methods.
The first breathing method: gently close your mouth, breathe through your nose, inhale first, and at the same time guide your breath to your lower abdomen with your heart. Inhale and stop breathing, and then exhale slowly, that is, inhale and exhale. The coordination of silent sentences begins with three words, and then gradually increases, but it is advisable to have no more than nine words at most; The meaning of words should be quiet, beautiful and healthy, such as "quiet by yourself", "quiet all over", "sitting quietly by yourself", "moving internal organs and calming the brain", "persisting in practicing functional health" and so on. Meditation should be closely combined with breathing and tongue movement. Take the word "quiet by yourself" as an example. Meditate on yourself when inhaling, on yourself when pausing, on silence when exhaling, and so on. The movement of the tongue refers to the rise and fall of the tongue. When the tongue moves with inhalation, it touches the palate, and when it stops, it falls when it exhales.
The second breathing method: breathe through the nose, or use both nose and mouth, inhale first, without stopping, then exhale slowly, and pause after breathing, that is, inhale pause. The meditation sentence is the same as the first breathing method, and its cooperation is to meditate the first word when inhaling, the second word when exhaling, and the rest words when pausing. The coordination of tongue movement is that the tongue touches the upper jaw when inhaling, falls when exhaling, and does not move when pausing.
The third breathing method: it is difficult to master, and it is generally more appropriate to say three words silently. Breathe through the nose, inhale a little before stopping, which means to introduce the gas into the lower abdomen, and at the same time say the third word silently, that is, exhale slowly and then put down your tongue, that is, inhale, pause and inhale.
Law-abiding intention: There are three kinds of first intentions to observe the Dantian method: Dantian, internal skill cultivation, and it refers to sub-navel 1.5 inch Qihai point. When carefully observed, it can be imagined as a spherical volume, located in the lower abdomen, or as a circular surface centered on Qihai point, located on the surface of the lower abdomen. Don't stick to the rules.
The second intention is to observe the stomach: that is, the mind silently recalls a circular area between the two breasts centered on the point in the middle of the stomach or the heart socket area under the xiphoid process.
The third way to keep your toes: close your eyes lightly, revealing a glimmer of light, follow your sight and pay attention to your toes. You can also close your eyes and silently recall the image of your toes.
(3) Precautions
(1) Combination of training and nurturing: During the training period, the principle of comprehensively taking care of students should be implemented, such as adjusting emotions, paying attention to daily life, ensuring sleep, increasing nutrition, and controlling sexual intercourse.
② Strive for guidance: Beginners should have the guidance of Qigong masters and avoid detours. You can also attend qigong lectures or training classes.
③ Both learning and practicing: Learning some acrobatic theories can better guide acrobatic practice.
(4) Properly handle unhealthy phenomena and strange phenomena in practice: If some people are nervous or even sweaty at the beginning of practice, they must relax before practicing; Some people will have some terrible hallucinations and beasts when they are quiet, and they will consciously fall into the abyss and be surrounded by auras. At this time, don't be nervous, hold your abdomen, ignore it and disappear.
⑤ The practice environment must be quiet to prevent accidental disturbance; You must concentrate on your thoughts to get the result.