Daily exercise recommended by the World Health Organization: walk for 30 minutes every day at a speed of 5-7 km/h; Or when walking quickly, the back is hot and the forehead is slightly sweaty for 30 minutes, and the cold probability is reduced by 30%. For menopausal women, the health care function of brisk walking is more obvious. The calories consumed by exercise are the calories provided by carbohydrates first, followed by fat, and finally protein. Therefore, the first thing to exercise is blood sugar, followed by subcutaneous fat, and finally muscle. In other words, if you exercise for less than 30 minutes at a time, you may not be able to reduce subcutaneous fat and lose weight. If you can't keep exercising every day, the effect of exercise will be greatly reduced.
Walking backwards can mainly exercise the muscles of the back that are rarely used at ordinary times and balance the exercise effect. For sedentary office workers, walking backwards can effectively relieve physical fatigue and backache. Beginners should choose a flat, less crowded venue, preferably a straight venue. At first, the speed should be slow, the steps should be small, and the walking time should be short. When you practice for a long time and more times, you can try to follow the curve. The speed can be faster, the steps can be slightly larger, and the time for reversing can be appropriately extended.
Do high-intensity exercise for a short time first, and then switch to low-intensity exercise for a longer time, which is called interval training. Because of aerobic exercise, the heart rate during exercise is 120 ~ 150 beats/min, and the heart rate during high-intensity aerobic exercise exceeds 150 beats/min, so anaerobic metabolism will participate in partial energy supply. Aerobic exercise can fully consume carbohydrates, burn body fat, and enhance and improve cardiopulmonary function. It is a very good way to exercise, but after a long time, the consumption of fat is slowly and steadily higher than that of carbohydrates. On the contrary, anaerobic exercise, with short time and high intensity, can consume a lot of sugar faster in a short time.
Mode: When exercising, you can run for 15 seconds, then walk for 45 seconds, so that you can exercise alternately for 20 minutes. You can also run for 60 seconds and then walk for 3 minutes, so you can see the effect by alternating 30 minutes.
Reminder: This method is stronger. Shake your legs, swing your arms, relax and relieve muscle tension after exercise. ?
1. Take a deep breath. Summer clothes must have good air permeability and ventilation performance, which is conducive to air convection inside and outside the clothes, ensuring air permeability and heat dissipation, and heat dissipation on the body surface.
2. Moisture permeability. Cotton textiles have strong hygroscopicity and can absorb sweat discharged from the skin. It is not only beneficial for the skin to expel heat from the body through sweating, but also can reduce the sticky feeling of sweating on the skin surface and keep the skin dry and clean. It is a good choice to wear silk clothes or silk protein fiber clothes.
3. Thermal infiltration. The color of summer clothes is white or other light colors, which can effectively reflect the radiation of the sun and reduce the absorption of heat. -Pay attention to "Red Crow" and help us share our health!