Fitness methods include conventional methods. Now, more and more people are concerned about fitness. Many people don't know that exercise can keep fit. There are many ways to keep fit. Let me introduce some information about fitness methods including conventional methods. Let's have a look.

Physical fitness method includes routine method 1.

1, emphasizing the combination of static and dynamic

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".

2. 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.

3. 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.

4, 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." The correct exercise method is that the amount of exercise is from small to large, and the movements are from simple to complex. For example, when running, you should jog for a short distance at first, and then gradually increase the speed and distance after exercising for a while.

5, exercise time, according to time.

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, it is not appropriate to do a little strenuous exercise before and after meals, because there is hunger before meals, and the 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.

6, 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 some stressful activities.

The regimen includes conventional method 2. What are the common health preserving methods?

1, side wall squatting wall

Squatting on the wall has the function of relaxing 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 and blood 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. Posture requires facing the wall, feet together, whole body upright, hands drooping naturally, whole body relaxed, inner joy (the distance between two toes and the wall can be determined according to my specific situation, and gradually inclined to the wall root), when squatting, the body exerts its strength, shoulders are buckled forward, chest is contained, the head cannot lean back, and the waist protrudes backward. Beginners should squat down and get up slowly. After straightening up, put your hands on your hips and press your thumb on your back. Then squat again according to the posture requirements, and gradually reach 30 consecutive squats, preferably twice a day. According to the above posture, you can squat anywhere and squat many times.

2. Walking and running

In ancient times, many people were in favor of walking, relaxing limbs, and walking slowly for hundreds of steps after meals, which would lead to gas loss and food loss, which would grind the stomach and easily rot. Taking a walk in leisure can nourish the heart, and taking a walk before going to bed can help you sleep. Modern people admire running, which is a normal physiological stimulus to human body and a better way 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.

Walking and running are the simplest forms of exercise, but whether walking or running, it is important to stick to it in moderation, so as to achieve the effect of health care.

Step 3 massage yourself

Self-massage refers to a method of applying certain massage techniques to certain parts of the body or acupoints, which is suitable for people at all levels and is used to prevent and treat diseases. It can relieve fatigue and cheer up. Enhance muscle strength, smooth joints, promote smooth qi and blood, and regulate spleen and stomach functions.

Prepare to sit still for 3 minutes before the operation, get rid of distractions, have a calm mind and relax all over, then follow your heart, combine movements and carry out natural massage.