The method of healthy exercise
1. What is an effective exercise unit?
First, warm up for 5 minutes.
Then, start aerobic exercise. You can exercise for 5 ~ 10 minutes first, and then gradually increase it to 45 minutes.
Take a five-minute break.
Finally stretching for 5 ~ 10 minutes.
Watching TV after supper is a bad habit.
The study found that 28% adults don't like sports.
Many people are used to a lifestyle without exercise. For example, take a bus instead of walking, get on the last bus and return at the next bus. After dinner, I will sit on the sofa and watch TV. At bedtime, I climbed into bed and fell asleep.
A negative lifestyle is very harmful to people. It will increase the risk of heart disease, just as bad as smoking every day.
Third, it is not enough to exercise occasionally.
Everyone just exercises once in a while. The survey found that 44% of adults want to do some exercise occasionally, but rarely insist on it, and these small-scale sports often lack enough exercise. These don't help protect their hearts.
According to a recent research report, the obesity level of China people is increasing rapidly, with nearly 23% of China people being overweight and 7% being obese.
Fourth, outdoor sports are of great benefit.
Make exercise a habit. In order to have a strong cardiovascular system, we should arrange enough time for exercise.
Exercise for at least 30 minutes every day. These 30 minutes should be aerobic exercise. Remember, do stretching after exercise to relax.
If you can't stand heavy exercise, you can also do light or moderate exercise. Remember, you should exercise for at least 10 minutes. After exercise, there is at least a slight sweating, or a slight or moderate increase in respiratory rate and heartbeat. It is a good choice to take a brisk walk with your beloved dog every day.
The danger of verb (verb's abbreviation) not moving.
People who don't exercise are prone to high blood pressure and heart disease.
No exercise makes people accumulate too much body fat, which leads to obesity.
People who don't exercise are prone to depression, lethargy and anxiety.
Sixth, strengthen healthy exercise.
It can achieve good blood pressure control and increase cardiovascular function.
You can have healthy bones, muscles and joints through exercise.
Exercise can reduce the risk of colon cancer and type 2 diabetes.
Seventh, exercise like an athlete.
"No time" is an excuse. If you don't have a whole block of time to exercise, then we clearly tell you that the effect of exercise can be accumulated, that is, if you don't have 50 minutes of exercise time, then you can do five times/kloc-0.09 minutes of exercise. It makes no difference, but it can effectively solve your "no time" dilemma.
Collect sports-related information correctly before carrying out sports. Internet is a good source of free information. In addition, you can refer to books and magazines to learn the correct ways and methods of exercise so as to avoid making mistakes or causing sports injuries.
Make a feasible exercise plan. Make a feasible exercise plan for yourself according to personal ability, living habits, surrounding environment and other factors. Please take as much paper as possible to write down your plan and post it where you can see it every day.
Set simple short-term goals and choose a sport that suits your appetite. You should choose an easy goal as your short-term goal. For example, taking "jogging for 2 kilometers" as a short-term goal, it is better to take "jogging 10 kilometers" as a goal. Remember, the purpose of setting short-term goals is to encourage yourself to keep exercising, not to scare yourself into giving up exercising. Ask yourself, what kind of sports do you like? Do you jog, jump rope, play ball or swim? No matter which sport you choose, please stick to it. In addition, please remember that the exercise you choose should make you sweat a lot after exercise (if you choose to swim, please ignore the condition of "sweating a lot"), so as to speed up your breathing frequency and heart rate.
Brief articles about healthy exercise methods;
1. Common sense of winter healthy exercise
Do you know these tips about healthy exercise?
3. How to exercise is the healthiest?
4. Introduce all kinds of knowledge about sports health.
5. Sports and health knowledge
6. Sports health knowledge
7. How to exercise healthily to lose weight
8. Selected slogan of health campaign