The best fitness exercise, sedentary office workers and student parties need to be exercised. Exercise can keep fit and slim down, improve the body's resistance and relieve our mood. Once you know the best fitness and weight loss exercise, act quickly!
The best fitness and slimming exercise 1 is the exercise with both hands and feet. The first push is swimming and skiing. When swimming, because the thermal conductivity of water is 25 times higher than that of air, the heat consumed by staying in water at 12 degrees Celsius for 42 minutes is equivalent to the heat consumed by air at the same temperature 1 hour. In addition, you can also choose boxing and weightlifting, which are particularly effective in eliminating fat and helping to lose weight.
Brain-strengthening All aerobic exercises have a brain-strengthening effect, especially bouncing exercise, which can supply sufficient energy to the brain.
Anti-aging experts found that the stronger the activity of dismutase, the less oxygen free radicals, and the slower the aging speed of people. Experiments show that long-term fitness running can mobilize the enthusiasm of antioxidant enzymes in the body, increase the output and activity of enzymes, and thus achieve anti-aging effects.
Walking, cycling, swimming, etc. It's a dynamic and intense exercise. Through repeated muscle contraction, blood vessels can be contracted and expanded, thus lowering blood pressure. After continuous exercise 10 weeks, blood pressure can begin to drop for 20 weeks, and blood pressure drops steadily.
Bodybuilding begins with daily standing and waiting for details, and strengthens balance exercise. When standing, straighten your hands forward, stick your palms against the wall, bend your elbows into a straight line, and do the whole body in series, 8- 10 times a day, and insist.
Playing table tennis to prevent myopia is very beneficial to increase the contraction function of ciliary muscle and the recovery of vision is more obvious. Because when playing table tennis, the eyes are aimed at table tennis, the up-and-down movement is constantly adjusted, the relaxation and contraction of the ciliary muscle are continuously improved, the blood supply and metabolism of the eyeball tissue are greatly promoted, and the contraction function of the ciliary muscle is effectively improved, which is very beneficial and the vision recovery is more obvious. Because when playing table tennis, the eyes aim at table tennis, constantly adjust and move up and down, constantly improve the relaxation and contraction of ciliary muscle, greatly promote the blood supply and metabolism of eyeball tissue, and effectively improve the function of ciliary muscle.
Best fitness and slimming exercise II. Let's leave now.
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- 130m 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.
Second, 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, a 60-year-old person's heart rate during jogging should be 180-60= 120 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week. For patients with chronic diseases, it is advisable to choose a low-intensity and short-duration scheme, for middle-aged and elderly people and people with poor physique, it is advisable to choose a low-intensity and long-duration scheme, and for young people and people with good physique, it is advisable to choose a high-intensity and short-duration scheme.
Third, running and walking alternate.
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 with the enhancement of physical adaptability. Exercise time can last for 20-30 minutes, not less than 4 times a week. Suitable for beginners and the elderly and infirm.
Fourth, climb the stairs.
Climbing stairs is an intense aerobic exercise, and the exerciser must be healthy. Generally, walking, running, multi-stage jumping and jumping are adopted. Exercisers can choose their own exercise methods according to their physical condition and environmental conditions.
Beginners should start at a slow speed and last for 20 minutes, and gradually speed up or extend the duration with the improvement of physical fitness. When the physical strength can stand for 30-40 minutes, you can gradually transition to running, jumping or multi-level stair climbing.
Five, riding a bike
The exercise effect of cycling is no less than jogging and swimming. In order to achieve the purpose of fitness, exercisers must master the intensity of exercise: beginners generally push 60 times per minute; For exercisers with a certain foundation, the pedaling speed can be 75- 100 times per minute. Exercise time should not be less than 30 minutes each time and not less than 4 times a week.