Aerobic exercise suitable for women
If you want to have a significant slimming effect, you can't just rely on muscle strength exercise, but you must cooperate with aerobic exercise to exercise, strengthen heart and lung function, and take away excess fat in your body. Jogging, cycling, swimming, mountain climbing and aerobic dance can all be called aerobic exercise. For women, "walking" is a kind of exercise that is easy to achieve results. As long as the posture is correct, you can achieve the same effect as jogging. For beginners or people with poor physical strength, there is not much burden, especially for women with weak joint function, and it is a safe exercise that will not bring pressure to knees and ankles. It's just that posture is very important when walking fast. First of all, you must keep your back straight and stride forward, and expand and maintain a certain stride as much as possible without exerting your body.
In addition, in the process of stepping, you should first land with your feet, then land with your feet and toes, then land from the rear, move your body center of gravity to disperse the force of your weight on your feet, and remember to inhale through your nose, exhale through your mouth, and keep your breath breathing at a certain speed and rhythm. The effect will be very good.
Because brisk walking is a kind of exercise used in all parts of the body, it can also relieve daily stress and stabilize body and mind during walking. If you can do 50 minutes of exercise at home and develop the habit of walking more in your life, it should be very good!
We should take more public transport and walk to places not far away. In addition, can you use stairs instead of elevators to go to the market and walk as exercise? . Remember that healthy living habits can create a healthy future, and exercise is a stable savings for the future!
Stretching can also bring vitality. Stretching is a kind of exercise, which can relax tense muscles and improve the softness of the body. Usually before and after major sports, but in the busy daily life of modern people, if you can take time out to do some stretching exercises, it can also bring some vitality to your body.
Of course, it is also important to be familiar with the correct stretching posture. If it goes against the direction of body movement, the muscles will be inflexible, and even bring a sudden sense of * * * to the joints, causing physical injury.
Because everyone's body flexibility is different, we should avoid following others' progress at the beginning. Although stretching is generally easier, it may still be more difficult for people who have no sports experience and are stiff.
Therefore, you don't need to follow others painfully to perform the same action. You just need to judge the softness of your body first, and start with the simplest action and gradually increase the difficulty.
Tip: Find the exercise intensity that suits you.
If you want to be as thin as possible, you must first understand the exercise intensity that suits you and implement it thoroughly according to this standard. Here, we will teach parents how to record the "maximum heartbeat", find out the appropriate exercise heartbeat and know the most effective way to burn fat.
1. First, understand the formula of "maximum heartbeat". The formula of the maximum heartbeat is "220- age =? 」
This is William? Dr. Heisger and cardiologist Sam. Booz was born with the joint efforts of everyone. For example, the maximum heartbeat at the age of 40 is 220–40 =180.
Then, let's test your heart rate when you are calm. Please test your pulse rate for one minute when you are calm. Generally speaking, it should be between 60 and 90.
3. Finally, substitute the formula to get the target heartbeat:
Exercise intensity x (maximum heartbeat-heartbeat at rest) = target heartbeat suitable for you. Suppose that the intensity of sprint will reach 65,438+0,000%, and the most suitable heartbeat for beginners is 40 ~ 60%. For athletes above the intermediate level, it is best to maintain 60 ~ 80% strength. For example, if a 40-year-old athlete's calm heartbeat is about 70 beats/1 min, and keeping the exercise intensity at 60% is the most suitable heartbeat ratio, then we can know by applying the formula:
0.6x( 180–70)+70 = 136
According to this formula, we can know that for this 40-year-old athlete, keeping the heart rate of 136/min is the degree to which the maximum exercise effect can be obtained.
However, it is a bit cumbersome for everyone to calculate the heartbeat according to this formula, and it is impossible to calculate the heartbeat every time in actual operation. So I would suggest that it is more practical to observe your breathing and feeling carefully during exercise than to calculate your heartbeat.
In fact, the intensity closest to the maximum heart rate formula and most conducive to burning body fat is generally the degree of "simply talking to others while exercising" or "sweating a little on the back". Therefore, just think of the intensity suitable for exercise at home as: "Although my heart is beating fast and I can't breathe, I can still answer the phone when it rings."
In addition, experts also suggest that the intensity of exercise should not exceed 80% of the maximum heart rate, especially for patients with diseases such as hypertension. If they feel their heart rate increases during exercise, they must have a rest before continuing. When they find something wrong with their health, they should immediately stop exercising and have a rest.
This article is excerpted from Booker's book "The Body-shaping Queen Zhao Yingshan: The Body-shaping Secret of the Most Powerful Witch in Beautiful Korea".
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