First, aerobic exercise If the purpose is to lose weight and increase body fat consumption, aerobic exercise for a long time (more than 30 minutes) is more appropriate. People with good exercise habits and good physique can carry out high-intensity exercise; People with certain exercise habits and good physique can exercise with moderate intensity; People who have just started to participate in fitness activities or are weak in physique can do low-intensity exercise. Aerobic exercise can choose walking, jogging, cycling, playing badminton, swimming and so on. Aerobic aerobics and square dance with lively rhythm and both entertainment and social functions are also good choices; Fashion roller skating and skiing are both a hobby and an excellent way to exercise.
Second, resistance exercise resistance exercise is a way to improve muscle strength, mainly including lifting dumbbells, push-ups, sit-ups, equipment exercises, etc. Resistance exercise can not only increase muscle strength and quality, but also strengthen bones and joints. In order to avoid fatigue and injury caused by insufficient physical recovery, it is suggested that young people do resistance exercise for 2-3 days every week and every other day; Do 8- 10 movements every day, and do 3 groups for each movement, and each group repeats 8- 15 times. Resistance exercise is not only the choice of young people. Reasonable resistance exercise for the elderly can not only reduce fat and improve balance ability, but also effectively prevent sarcopenia and prevent all kinds of accidental injuries caused by falling. Old people can choose elastic belt, and through pulling up elastic belt lunge, elastic belt horizontal twisting, elastic belt boxing, elastic belt leg lifting, elastic belt back pulling and other actions, each action has two groups, each group has 30 seconds.
Third, flexible exercise Flexible exercise can improve the balance, flexibility and coordination of the body, improve cardiopulmonary function and regulate mental state. Flexible exercise can be done every day, especially before and after high-intensity aerobic exercise and resistance exercise, which can be manifested as warm-up activities and relaxation activities. Tai Ji Chuan, yoga, wuqinxi, etc. It can kill two birds with one stone by keeping fit and making people feel happy.