Low intensity aerobic exercise
1, walk
First, choose shoes suitable for walking. Walking is a stress-free continuous exercise. Changing the route or way of walking will make you feel hot all over: hiking, adding a dumbbell, adding weight to your ankle or wristband will all make your heart beat faster.
2. Elliptical machine
Elliptical machine is a common cardio-pulmonary exercise training tool in gym, similar to cross-country skiing. It has less pressure on the legs than a bicycle and can exercise the upper body.
Step 3: Step machine
Not all gyms have stairs, but there may be stair machines (obviously this way is more effective than cycling). Is there a gymnasium near you? Don't panic, then let's run the real stairs and have a quick and crazy stair training.
4. Strength training
Strength training is a method to improve the strength, endurance and shape of muscle groups through many rhythmic weight-bearing exercises. Most strength training exercises are low intensity, but they can always make you sweat.
Step 5 ride a bike
I really want to thank my parents for teaching us to drive this two-wheeled thing. Cycling is really an interesting sport, and the chances of hurting joints are very small. There is no need to sign up for a fitness training class. Thirty minutes of cycling will not make you feel bored, and even you will feel that exercise time passes quickly.
6. rowing practice rack
Let's try some interesting water sports? Rowing machine is your best choice, which is fun and can strengthen your arms, back, legs and heart.
7. Kayaking
Do you want to be fully exposed to water sports? Grab your kayak and get it. This exercise can exercise your arms and heart and burn 400 calories per hour.
8.tai chi
Try to meditate during exercise and let your bones have a rest. Tai Chi is a gentle and steady exercise, which helps you get rid of headaches and improve the flexibility of your body.
9. hiking
Another way to make hiking more interesting is to widen your hiking area (try to choose a flat place). Tie your shoelaces and start, but know the precautions for hiking in advance.
10, rock climbing
Want to relieve stress? Let's go rock climbing, it's closest to you. Climbing is generally slow and easy to control, which can strengthen muscles and reduce muscle strain.
1 1, yoga
This is not only a special training for women, but many professional players in the American Football League practice yoga. So relax and stretch your waist. Or try aerial yoga to relieve stress.
12, Pilates
In fact, high-intensity exercise will not bring us six-pack abdominal muscles soon. So what should we do? Just spread out the mat and do Pilates quickly in a short time to strengthen the muscles of the chest, abdomen and buttocks and improve the flexibility of the body.
13、TRX
Also known as? Whole body resistance exercise? TRX is a suspension training system, which is easy for joints, but it is a challenge for your whole body. Go to the nearest gym and learn to use ropes. Once you feel relaxed, try to master 45 wonderful TRX training methods.
14, swimming
Don't just enjoy floating in the pool, start swimming back and forth in the pool. Swimming is an excellent low-intensity exercise, which has many benefits, from strengthening shoulders to improving vital capacity.
15, water aerobics
If swimming back and forth in the swimming pool seems a bit repetitive and boring, then take aerobics classes to the water and try something like water bikes. Some gyms even offer swimming treadmills to make fitness more interesting.
16, snowshoes
Walking in the park with snowshoes is a unique way of walking. Snowshoes can effectively resist the resistance of snow, which takes more effort than walking on dry ground, but first you should coordinate your body.
17, Step Practice
Pedal exercise is to dance up and down rhythmically with dynamic music on the pedal, and carry out aerobic exercise movements and steps, which can effectively enhance cardiopulmonary function and coordination. Some people think that an hour's step movement is equivalent to the energy consumed in running distance.
18, ballroom dancing
Dancing is not only very sexy, but also a good exercise for the body. So grab your partner and start twisting your body.
19, roller skating
Let's put on roller skates and slide easily on the sidewalk. We won't put too much pressure on our limbs, but we will still burn fat.
20. Cross-country skiing
Such a flat area? Travel? Even in the ice and snow, it can always keep the body warm and has little pressure on the body. So put on your skis, take your ski pole and head for the world of ice and snow.
2 1, golf
Golf is not just for professionals or retirees. Cross the fairway and hit the ball with a beautiful swing. If you walk across the court instead of taking a golf cart, it will add points to your exercise.