It is enough to exercise for 30 minutes every day.
Mr. Rong told reporters that a study by Harvard University shows that, generally speaking, to prevent diseases and maintain a healthy physique, 30 minutes of exercise every day is enough. Moderate exercise can not only make the body full of vitality, but also keep a positive and optimistic attitude.
Teacher Rong believes that in 30 minutes of exercise, anaerobic exercise is generally only carried out within 1 minute before strenuous exercise, and the energy is provided by glycolysis, and the lactic acid produced will make people feel sore. After overcoming this short-term exercise, anaerobic exercise is transformed into aerobic exercise, which not only strengthens blood circulation, but also increases the oxygen content of human body and brain. A substance called dopamine can also relax people.
In response to someone's statement that "it takes more than 50 minutes to lose weight and keep fit", Mr. Rong said: "Although glycogen is really used as energy during exercise before you start to consume fat, you have already started to consume body fat in the last 25 minutes of 30-minute exercise. Moreover, as long as you exercise, you are doing antagonistic consumption with calorie intake. If you persist for a long time, the weight loss effect will be equally obvious. "
Change your exercise style frequently.
Research shows that the effect of most exercises depends on the duration of persistence, not the intensity of exercise.
Therefore, it is scientific to choose some low-intensity and lasting exercises.
Teacher Rong believes that for the average person, jogging, walking and other sports intensity is not too great, and the probability of sports injury is small, so it should be said that it is the best exercise.
It should be noted that different modes of exercise are more scientific. Because this can not only exercise more parts of the body, but also effectively train the nerves that have been "numb" by a certain kind of exercise for a long time, which is very beneficial to improve the nerve response ability. This is especially important for people who can't concentrate on exercise. Teacher Rong suggested that Wushu, basketball and other single sports can be played alternately, because they can exercise the comprehensive qualities of human strength, endurance, flexibility, speed and coordination in all directions.
Ordinary people can design their own fitness programs.
Teacher Rong strongly encourages everyone to design a fitness program that suits them according to scientific exercise principles. The principle of scientific design of fitness program is simple:
In sports medicine, the heart rate of 200 beats per minute is often regarded as the exercise limit heart rate of ordinary people. If any safe exercise can make the heart rate reach 70% (that is, 120 times per minute), then the amount of exercise is reasonable.
As for the 30-minute exercise, the reasonable fitness methods are 120 beats/min in the first 100 minutes, 90 beats/min in the middle 10 minutes, and 60 beats/min in the last 10 minutes.
In the 30-minute aerobic exercise, the range of motion should be appropriate, and the limbs and trunk should alternate as far as possible. After exercise 15 minutes, you can sweat slightly, and the muscles in any part will not feel sudden swelling. This kind of exercise is scientific.
If you can't spare 30 minutes, according to the principle that the exercise effect can be accumulated, you can also divide the whole time into several small time periods, such as 3 10 minutes or even 6 5 minutes, and you can also achieve the purpose of exercise.
In addition, experts pointed out that voluntary movement is important for busy people, and it is even more important to keep an active mind. Consciously sitting less, standing more and moving more every day can reduce the mortality rate by 43%, reduce the risk of cancer by 32%, and greatly reduce the incidence of depression.