The research results of walking sports medicine reveal that fast walking is the simplest and most effective aerobic exercise. Exercisers must master the intensity according to their own health, physical strength, age and habits. Generally, the speed should be controlled at 100 to130m per minute, and the walking time should be no less than 20min each time. It is best to take a walk in a place with fresh air and elegant environment half an hour before or after dinner every day.
Jogging:
Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity. You should not jog too fast, but keep a constant speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 minus the age. For example, for a 30-year-old person, the heart rate during jogging should be 180-30= 150 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week.
Alternate escape:
There are two ways to run and walk alternately: one is to walk first and then run, that is, walk first 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking and gradually transition to jogging instead of walking. Exercise can last for 20 to 30 minutes, not less than 4 times a week.
Swimming:
Swimming fitness exercise is a kind of whole-body exercise that uses the buoyancy, resistance, friction and weightlessness of human body in water, and is suitable for all kinds of people. The intensity of swimming is similar to running. The heart rate per minute can be controlled at 180 minus age and minus 10. For example, for a 30-year-old person, when swimming, the heart rate can be controlled at180-30-10 =140 times, and the exercise time is not less than 30 times.
Question 2: What exercise is suitable for walking in the morning?
The research results of walking sports medicine reveal that fast walking is the simplest and most effective aerobic exercise. Exercisers must master the intensity according to their own health, physical strength, age and habits. Generally, the speed should be controlled at 100 to130m per minute, and the walking time should be no less than 20min each time. It is best to take a walk in a place with fresh air and elegant environment half an hour before or after dinner every day.
Jogging:
Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity. You should not jog too fast, but keep a constant speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 minus the age. For example, for a 30-year-old person, the heart rate during jogging should be 180-30= 150 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week.
Alternate escape:
There are two ways to run and walk alternately: one is to walk first and then run, that is, walk first 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking and gradually transition to jogging instead of walking. Exercise can last for 20 to 30 minutes, not less than 4 times a week.
Swimming:
Swimming fitness exercise is a kind of whole-body exercise that uses the buoyancy, resistance, friction and weightlessness of human body in water, and is suitable for all kinds of people. The intensity of swimming is similar to running. The heart rate per minute can be controlled at 180 minus age and minus 10. For example, for a 30-year-old person, when swimming, the heart rate can be controlled at180-30-10 =140 times, and the exercise time is not less than 30 times.
Question 3: What exercise is suitable for doing in the morning? 1. After getting up in the morning and washing, your brain is awake. You can wear pajamas and slippers, face south, smile slightly, stand with your feet shoulder-width, relax your upper body, squat down slightly in your lower body, scratch the ground with your toes and look down at your eyes.
Second, the head activity: with the head as the pen tip, use the mind to mobilize the head to write the word "longevity". You can write these two words twice, and then turn your head around them, first in this direction and then twice in the opposite direction. The above actions should be slow, not impatient, but safe, and the time is about 2 minutes.
Third, chest expansion exercise. Stand still, legs slightly bent, arms raised forward over your chest? Cross your fingers and move forward? Chest out and head down. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend and stretch your legs once, bend your arms flat on your chest and vibrate again (fist down), then retract. The time is about 1 minute. Be careful to move slowly, don't be too violent when expanding your chest, and the strength is moderate.
Fourth, cross your palms. Standing posture is unchanged, hands drooping, palms crossed, palms facing the abdomen, and then arms spread outward, the spread range depends on their own fitness and nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.
Fifth, draw a circle by hand. Palm relative to about 10 cm. Keep this distance. The height of the palm is the same as the height of the belt, which is equivalent to the height of the pulse in traditional Chinese medicine. Keep the distance between the palms constant, and then drive the arm and the upper arm to do circular motion. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then let the body return to face south, and draw a circle in both directions, 20 times each. Then after the body rotates to the left, continue to draw circles in the positive and negative directions for 20 times as mentioned above. In this way, the total number of laps is 120, and the time is about 3 minutes.
Sixth, lunge chest expansion method. Stand with one foot in the front and one foot in the back in a lunge posture, then spread your arms horizontally, hold your hollow fist in your palm slightly, and then do chest expansion with your arms open and closed. The action should be slow, so that the lung capacity of chest expansion can be increased and the oxygen intake can be increased. At the same time, the ankle and lower limbs cooperate with the opening of the upper limbs, flexing and stretching the feet in tandem, so that the upper and lower limbs and ankles can be exercised. When you're done, change your feet and get breast enhancement. More than ***2 minutes or so.
Seven, relax finishing. It takes about a minute. The method is to rub your hands up and down, especially Zusanli point? Located under the patella of the knee joint, at the lateral depression of the patella ligament, that is, at the lower four fingers of the lateral knee tripod? And Yongquan point? The soles of the feet, the five toes bend hard, and the center is sunken? Focus on rubbing, but also focus on rubbing the waist for a while, about a minute.
Question 4: What exercise is suitable for getting up in the morning? Eating breakfast after practice is not good for your health. Because the body consumes a lot of energy during exercise, after a night of digestion and metabolism, the food eaten the night before has been digested, and there is basically no energy in the body to consume. If you are still exercising when your stomach is empty and hungry, it is easy to have hypoglycemia.
Question 5: What is suitable for warm-up exercise in the morning? What exercise is suitable for doing in the morning? Simple stretching and jogging are ok, as long as you don't do too much anaerobic exercise.
Question 6: What exercise can you do in the morning to lose weight 1. Morning exercises.
If you think it's a waste of time to get up and change into sportswear to go outdoors, you can do a set of morning exercises in bed. Lie on your side, with your left hand bent to support your body and your other hand straight in front of you. Straighten your legs together, then lift your right leg to the highest point and then put it down. After repeatedly lifting the right leg 15 times, change to the other side and lift the left leg 15 times.
jogging
Some people like to run in the morning, go outside to breathe fresh air and bask in the sun. Jogging is a simple aerobic exercise, because oxygen participates in metabolism and the fat burning effect is very good. In addition, because it is morning, people's body temperature is low and their joints are not very flexible. I suggest that you slow down when running to avoid knee injury.
Ride a bike
If your company is not far from where you live, you can choose to go to work by bike. Riding a bike for an hour can consume 600~800 calories, and the effect of exercising legs and stovepipe is remarkable.
rope skipping
Skipping rope is not limited by time and space, and it is the best home exercise. Moreover, skipping rope is a whole-body exercise, which can exercise all parts of people. When skipping rope, don't jump too fast or too high, which will easily shake the joints.
Question 7: When is the best time to get up in the morning? What is the most suitable exercise? You are wrong. People are used to exercising in the morning. Never exercise in the morning. I suggest you exercise at night. The fresh air in the morning is actually an illusion. Exercise should be done 45 minutes after meals. And the old man can just walk, walking for 20 minutes every day. You don't need this method if you want to lose weight. If you take 2 to 4 tablets of spirulina tablets half an hour to an hour before meals, your appetite will decrease and you will not be short of nutrition. The second is the time to get up in the morning. The window is open from 9: 00 to 1 1: 00 and from 2: 00 to 4: 00 pm. Why? Because the polluted air sinks after 9 o'clock, the pollutants are reduced and there is no backflow. Get up in the morning and open the window, don't gasp there, because carcinogens and reflux substances have already run into your lungs, which is easy to get lung cancer. Internationally, 6: 00 am to 9: 00 am is the most dangerous carcinogenic time. Just get up early and go to bed early, and you can't generalize. You inhaled carbon dioxide at home at night, and there were more than 100 toxins in the respiratory tract. Then you went to the Woods, and it was full of carbon dioxide in the morning. Exercise in the morning, basal blood pressure is high, basal body temperature is high, and adrenaline is four times higher than at night. People with heart disease are prone to problems. In the forest, the sun must come out, and the sun can react with chlorophyll to produce oxygen. When the forest is full of carbon dioxide, it is easy to be poisoned and get cancer. Huangdi Neijing said that there would be no exercise without the sun. So everyone should go to bed early and get up early in summer, don't go out to exercise in winter morning, and exercise at night instead. Not everyone goes to bed early and gets up early. Old people should not get up suddenly. Some people get up as soon as they have time and suddenly have a myocardial infarction. People over 70 years old get up slowly, first exercise their arms and legs, then * * * * their hearts, and then sit for a minute or two before getting up. So no one has a heart attack. So different ages and seasons should be treated differently. Nap problem. If you didn't sleep well the night before, you should get some sleep. The nap time is half an hour after lunch, and it is best to sleep for an hour. Sleeping too long is not good for your health. Don't cover the quilt. It's useless to go to bed at 7 o'clock in the evening and get up at 12 .. 10 to 10:30. It's the most scientific to go to bed and go into deep sleep for one hour to one and a half hours. This is from 12 to 3 o'clock, and nothing can be done for these three hours. These three hours are a deep sleep. If you sleep for three hours, you will wake up refreshed the next day. If you go to bed after 4 o'clock, it's a light sleep. Sleeping is different from not sleeping. Taking a hot bath before going to bed, the water temperature is 40 ~ 50 degrees, which will make the sleep quality high.
Question 8: What are the benefits of getting up in the morning besides running?
In the morning, the streets and gyms are relatively clean, suitable for people who don't like the excitement. In addition, a study published in the American Journal of Sports Medicine found that 45 minutes of moderate-intensity exercise every morning can reduce appetite more than noon or evening exercise.
Disadvantages:
When people sleep, their body temperature will drop obviously, and when they get up in the morning, their bodies will be relatively stiff and inflexible, which is not conducive to exercise.