The benefits of spring exercise
As the saying goes, "a year's plan lies in spring" is absolutely true for the fitness industry. Spring is full of vitality everywhere, which is a great opportunity for people to grow taller and strengthen their muscles.
Spring exercise can inhale more oxygen and negative ions, improve the metabolism of the body, and the ultraviolet rays in spring are very bactericidal, which can promote the formation of vitamin D in the human body and is conducive to the development and growth of teenagers' bones.
Spring is prone to "spring sleep". At this time, if we strengthen active fitness activities, we will overcome the "spring sleepy phenomenon" and make people full of energy. Especially those of us who are facing the computer all day, we should pay more attention to exercise and prevent cervical spondylosis.
Regular physical exercise can increase blood flow, promote metabolism, strengthen bones, enhance gastrointestinal peristalsis and increase vital capacity.
Due to the decrease of outdoor activities in winter, the functions of various human systems have declined to varying degrees. In spring, the temperature warms up and the functions of various human systems are activated. Therefore, we should actively participate in outdoor sports that conform to human physiological laws to enhance human health.
On the one hand, because Christmas, New Year's Day and Spring Festival are all concentrated in winter, everyone will inevitably eat and drink, and there is little exercise in winter. Fat must have "earned" a lot, and then summer is faced with the heavy responsibility of showing off your body in an all-round way. These precious three months are a good opportunity to reshape your body.
On the other hand, experts also suggest that people who have never exercised should start your fitness program in spring, because it is cold in winter and has a strong appetite, so it is difficult to achieve the effect of exercise, and it is hot in summer. How can you get excited about doing exercise? The weather in spring is mild and moderate, so you might as well make a weight loss plan, such as doing 15 ~ 20 minutes of aerobic exercise every day.
Fitness mode suitable for spring
1, spring outing
Spring outing is also a good way to keep fit in spring. It's fun to go for an outing in the country with friends and family on weekends. There are many ways for young friends to exercise, such as walking, running, playing ball games, climbing mountains and other sports activities, and they can also travel if they have the conditions. Middle-aged and elderly people and dieters are suitable for low-intensity and low-energy exercise modes, including fast walking, slow walking, aerobic, traveling, cycling, entertainment, garden work and so on. Children can choose exercise items according to the venue, time and hobbies, such as kicking shuttlecock, skipping rope, jumping rubber bands and flying kites. Spring is a good season for flying kites. When flying kites, the hands and brains are coordinated and the body and mind are strengthened.
Step 2 take a walk
On the occasion of warm spring in bloom, walking is a health preserving method worth popularizing. After a busy day's work, walking in the streets can quickly eliminate fatigue. Due to the contraction of abdominal muscles, the breathing is even and even deepened, and the gastrointestinal digestive function is increased by using blood circulation. One of the secrets of longevity of many birthday girls is to have a certain time to walk every day, especially in spring, because the climate in spring is pleasant and everything grows, which is more conducive to health. Walk in an informal way, do what you can, and don't overwork yourself.
Step 3 jog
This is a useful exercise. Jogging has a good effect on improving cardiopulmonary function, reducing blood lipid, improving body metabolism, enhancing immunity and delaying aging. Jogging also helps to regulate brain activity, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation.
Step 4 stretch
The reason why we advocate stretching in the morning is that after a night's sleep, the human body is soft and relaxed, and the blood circulation is slow, so when I wake up, I always feel lazy and weak. At this time, if you stretch your limbs, stretch your waist and expand your abdomen, and take a deep breath, you will have the functions of expelling the old and absorbing the new, promoting qi and blood circulation, dredging meridians and joints, and invigorating your spirit, which can relieve fatigue, wake up, increase strength and move your limbs. Traditional Chinese medicine believes that "blood is in the liver" and "blood flows in the meridians when people move". After stretching, the blood circulation is accelerated, the muscles and joints of the whole body are active, and the mind is clear. At the same time, it stimulates liver function, which is in line with the way of nourishing liver in spring.
5. Exercise that contributes to body coordination, such as:
Swimming, aerobics, basketball, taekwondo, kendo and other sports.
A form of exercise
Find a suitable partner.
Going to the gym with friends helps to carry out the fitness plan better. But that doesn't mean any friend can do it. Your friend should have a high sense of fitness. People who have a fitness plan and beginners will get better fitness results than beginners who exercise alone, and they can support and encourage each other and benefit from the sense of group responsibility.
2, a variety of sports options
People's enthusiasm for a certain fitness exercise may fade after a few months, so we should learn to control our enthusiasm for sports. If you feel that you have lost your enthusiasm or can't improve any more, change to another form of exercise immediately. Ask a personal trainer to help you make a fitness plan once a month, such as learning martial arts with your children or taking dance classes. The career coach said, "With your physical fitness, you will have more energy to participate in other sports, and at the same time help to maintain a high initiative. The human body will adapt to some form of exercise after a few weeks. This period of time is the "exercise cycle". After this period, unless you make changes, it is difficult to have obvious gains.
Step 3 exercise every day
You should take fitness as a daily habit, so it will have the effect of fitness, so don't stay out of exercise for more than two days in a row. Because fitness frequency can affect your exercise perseverance more than fitness time or exercise mode. It is best to exercise about five days a week, but be careful not to exercise too much.
Step 4 make a backup plan
Some factors that may affect fitness, such as holidays and work arrangements, should be considered in advance, and then a backup plan should be made. Write down the way to overcome the "fitness obstacle" in your notebook, so that you can be prepared whenever you encounter difficulties. Above all, don't give up as soon as you meet obstacles. You may think,' I don't have time to go to the gym today, and I can't go on weekends, so I'll just stop and start next week'. In fact, you don't have to feel guilty about missing a fitness class or two. You should learn to accept the fact that if you miss it, you will miss it. Try harder tomorrow. "
Aim high, but not too high.
Whether it's improving endurance, participating in triathlon or doing 25 push-ups, setting a goal can undoubtedly help you stick to it better. If your goal is short-term, concrete and realistic, such as "I will walk for 20 minutes every day" instead of "I will exercise harder", it will be easier to stick to it. If it is easy for you to achieve your goal, you should set it higher and approve it every 4-6 weeks to ensure that you are not off track.
6. Write down your progress
People who stick to a diet or keep a fitness log are more likely to lose weight. In addition, in one study, people who kept detailed records were twice as thin as those who didn't. Pay attention to write down the exercise form, exercise time, intensity, distance, calories burned and exercise place, as well as your mental state, physical fitness level, sleep and diet the night before.
7. "Miniature" Fitness Exercise
If you really have too little time, you can only spare 10- 15 minutes for exercise every day to keep your body and mind in good condition (endurance training or strength training). Although doing 1 micro-exercise every day helps to strengthen the fitness habit, it can also help to lose excess weight if you have time to do it three times a day. People who stick to fitness every day can accumulate more fitness time than those who stick to the regular 30-45-minute fitness plan. If you can't guarantee to walk 1 hour, you might as well come out to exercise as soon as you have time, even if it's only 15 minutes.
Women's fitness shopping anytime and anywhere, the most popular leisure way for women, is good aerobic exercise. Women go shopping for as little as one or two hours, and as much as three or four hours, so continuous walking can increase leg strength, consume most of the calories in the body, and achieve the effect of fitness. Compared with the boring equipment training in the gym, shopping allows women to exercise unconsciously and enjoy their mood, which is a fitness method with the best of both worlds.
Skipping rope may remind most adult women of childhood memories. They may not think that this most familiar form of childhood entertainment is just one of the most effective ways for women to keep fit. Legs together, gently take off, arms around, wrist rotation ... although it is a simple skipping rope, dancing is a whole-body exercise. Skipping rope requires little space and no sophisticated skills, so it is a convenient choice for women to exercise.
Women who have been sitting in the office for a long time without exercise are most worried about physical decline. Climbing stairs is another simple and feasible method. For sedentary women, taking a few minutes to climb the stairs several times a day can increase the number of pulse beats at rest and enhance cardiovascular function. This method depends on persistence, and climbing stairs every day will have a good effect.
8. Set aside time for fitness.
Stick a timely sticker on your computer or set an alarm clock to remind you to exercise at a fixed time every day. When you do the same thing at the same time every day, you can gradually form a habit. Once a fixed pattern is formed, the daily fitness meeting is as important as the company meeting. People who exercise in the morning will get better results than those who exercise in the afternoon or evening, because people will be more focused and energetic in the morning, so you should find the best time to exercise.
9. Learn to reward yourself
Compared with people who never reward themselves, a bodybuilder bought himself a new pair of shoes after two months of fitness and a new set of sportswear after half a year. The reward mechanism can be very simple, and anything important in life can be combined with fitness. "
Benefits 1: Exercise helps you control your weight.
Exercise can prevent obesity or help to lose weight. When you exercise, you burn calories. The greater the intensity of exercise, the more heat is burned. You don't need to spend a lot of time exercising every day to lose weight. If you can't exercise strictly, then work hard at daily chores-don't take the elevator every day, climb the stairs up and down the stairs or do more housework.
Benefit 2: Exercise helps you fight diseases and keep healthy.
Worried about a heart attack? Want to prevent hypertension? No matter how heavy you are now, participating in sports can increase the content of high-density lipoprotein (HDL) or "good" cholesterol in your body and reduce unhealthy triglycerides.
Physical exercise will make your blood flow smoothly and reduce the risk of cardiovascular disease. Regular exercise can prevent and control human health problems such as stroke and metabolic syndrome.
The benefits of exercise
Benefit 3: Exercise brings you a good mood.
Want to cheer up? Or do you want to vent under pressure? A 30-minute exercise or walk in the gym can help you. Physical exercise will release chemicals in the brain, making you feel happy and relaxed. Long-term exercise makes you more fit, more satisfied with your appearance, and then enhances your self-confidence and self-esteem.
Benefit 4: Exercise makes you energetic.
Going to the grocery store or doing some housework makes you breathless? Daily exercise will increase your muscle strength and make you have stronger endurance. Exercise and physical exercise help the body to deliver oxygen and nutrients to various tissues and make the cardiovascular system work more effectively. With the improvement of cardiopulmonary efficiency, I have more energy to do daily housework.
Benefit 5: Exercise improves sleep.
If you can't sleep or get sleepy, you can sleep faster and deeper through regular exercise. But remember never to do exercise before going to bed, or you will be too excited to sleep.
Children's physical exercise methods
1, regular physical examination. Before carrying out planned and systematic exercise, physical examination must be carried out in order to make a reasonable exercise plan according to health and physique and carry out exercise scientifically. This can not only improve the exercise effect, but also avoid accidents.
2. Make a reasonable exercise plan. Due to the differences in gender, health status and exercise basis, it is necessary to make a feasible exercise plan according to personal conditions, arrange appropriate amount of exercise, and carry out reasonable and effective exercise.
Step by step. Physical exercise can enhance physical fitness and improve physical exercise ability, mainly through the gradual increase and repeated accumulation of exercise load. Some parents and children want to practice this effect immediately when they see that other children are in good health and good quality. Who knows, from the beginning, practicing hard will not only fail to get good exercise results, but also cause problems. For example, long-distance hiking, mountain climbing, running and other sports activities, for children who have just participated in exercise, they must exercise from small to large, the intensity of exercise is gradually strengthened, and the technical difficulty is from easy to difficult. After a long period of exercise, you can gradually increase the amount, intensity and difficulty of exercise, thus enhancing your willpower and exercising well.
4. Comprehensive exercise. The purpose of comprehensive physical exercise is to lay a solid foundation for sound development and healthy growth, which has far-reaching significance for the future of the nation. From the perspective of neurophysiology, the more conditioned reflexes have been established in the cerebral cortex, the easier it is to establish new conditioned reflexes, which not only contributes to the development of intelligence, but also helps to improve the effect of cultural learning, and can also cause physiological and biochemical changes in the human body, so that the physical quality can be fully developed and improved. Insisting on all-round development means diversifying children's exercise programs and making all parts of the body exercise and develop in a balanced way. Therefore, the content of children's physical exercise should be rich and colorful, such as running, long jump, throwing, ball games and gymnastics.
5. perseverance. Practice shows that even people with good health foundation and exercise level will lose their physical function and quality once they stop exercising. A strong body is not built overnight, and the exercise effect is not achieved once and for all. As the saying goes, "practice three or nine in winter and three volts in summer." The effect of physical exercise can't be achieved once or twice or once or twice a day. It takes a long time to keep exercising to get effective results. Moreover, persistent physical exercise activities are also conducive to cultivating children's willpower and self-control, so that they can form a good will and personality. "Fishing for three days and drying the net for two days" can only encourage children's laziness. Therefore, we must persevere and form habits in order to maintain and improve our health and sports level.