The seven-day holiday is just a cycle of the exercise plan. According to China Health Report. Com, the World Health Organization guidelines on physical activity and sedentary behavior recommend that adults do at least 150 minutes and 300 minutes of moderate-intensity aerobic exercise every week to exercise muscle strength and flexibility for two or more days. Seven-day holiday exercise can be divided into four categories: aerobic exercise, muscle strength exercise, flexible stretching exercise and physical activity exercise.
1. Aerobic exercise
Moderate intensity aerobic exercise can consume a lot of calories, and can also effectively promote cardiopulmonary function and gradually improve exercise ability. Choose one or two aerobic exercises according to your personal habits and hobbies. During the seven-day holiday, you can choose aerobic exercise for five days, 30 minutes and 45 minutes each time.
★ Fast walking: choose half an hour to one hour after meals, fast walking for 30 minutes and 45 minutes, five times a week. A brisk walk is not a walk, but a quick step is required. The stride length should be half of the height and the stride frequency should be 120 times/minute. Pay attention to the walking posture, hold your head high, swing your arms back and forth forcefully, drive your body forward, breathe faster, sweat slightly, and reach the state of moderate-intensity aerobic exercise.
★ Jogging: Have a certain exercise foundation, and you can choose jogging if you have good physical fitness. Jogging is the first choice of aerobic exercise to prevent various chronic diseases, and it is known as the king of aerobic exercise. Choose the exercise intensity that suits you. It is not required to be fast. It is advisable to persist for 30 minutes and 45 minutes, and the body is slightly sweaty.
★ Riding: It is very suitable for obese people, and the pressure on the knee joint is much reduced. Moderate-intensity cycling reaches the level of breathing, rapid heartbeat, slight sweating, a little tired, talking but not singing. If the weather is bad or it is inconvenient to ride outdoors, you can ride a spinning bike indoors to achieve moderate intensity, and you can also exercise, and the safety of exercise is obviously improved.
Other aerobic exercises, such as swimming, playing ball games and climbing mountains. , you can choose according to your own conditions.
2. Muscle strength exercises
Muscle strength training is a good weapon against aging, which is especially important for the elderly and women, but it is also the most easily overlooked. Exercise five major muscle groups at a time, mainly using small impedance and multiple muscle endurance exercises. Choose one action for each muscle group, 15 or 20 times for each group, and do 3 groups. You can make 1 group for each part first, with 5 parts as one cycle and 3 cycles; You can also do 3 groups of each movement continuously, with an interval of 1 minute or 2 minutes, so as to complete the muscle exercise of 5 parts. The following are the different exercise methods of the five major muscle groups, and choose exercise according to your own situation.
★ Hip and leg muscle strength exercise: People get old first, and the loss of leg muscles will cause people's legs and feet to be clumsy. Therefore, leg muscle strength exercise is particularly important. If the elderly want their legs and feet clean, it is not difficult to climb the stairs. Calcium supplementation only provides material elements, and exercising leg muscles is the key. Teach you three leg exercises, from easy to difficult, and choose exercises according to your own situation.
① Sit in the chair and stand up: The weak can choose this action, each group 15 times and 20 times, and do 3 groups.
② Squat with bare hands: 15 times, 20 times in each group, and do 3 groups.
③ Squat with elastic rope or dumbbell: 15 times, 20 times in each group, and do 3 groups.
★ Chest muscle strength exercise: Choose a push-up to exercise the chest according to your own conditions, including upward inclined push-ups, standard push-ups and downward inclined push-ups. Each group 15 times, 20 times, and do three groups.
★ Back muscle strength exercise: bend over and row with elastic rope or dumbbell (mineral water is also acceptable), 20 times in each group, 10 times, and do three groups.
★ Waist and abdomen muscle strength exercise: choose two movements to exercise the waist and abdomen, and touch the knees and gluteal bridge on your back. Each group 15 times, 20 times, and do three groups.
★ Shoulder muscle exercise: choose elastic belt or dumbbell press, 15 times, 20 times in each group, and do three groups.
3. Flexible stretching exercise
Flexible stretching can keep the elasticity of tendons, muscles, ligaments and other soft tissues, the range of motion of human joints will increase, and the flexibility of joints will also be enhanced.
★ Stretching while sitting in a chair: It is very suitable for stretching while watching the Spring Festival Evening, which can relieve the joint stiffness caused by sedentary and the pain caused by poor venous blood return of lower limbs. Three actions can be repeated.
① Leg-lifting hook in sitting position: Hold the leg-lifting hook in sitting position for 5 seconds, 10 second, and do it on the other side, 10 times, 20 times on each side.
② Sitting and twisting: hold for 15 seconds for 30 seconds, and do it on the other side, 5 times on each side, 10 times.
③ Lift the heel and hook the foot while sitting: lift the heel and stay down for 3 seconds, then touch the ground for 3 seconds, and then repeat 15 times, a total of 20 times.
★ Stretching on the bed or mat: suitable for bed exercise in the morning and evening.
Rear thigh stretching, back stretching, inner thigh stretching and abdominal stretching: each stretching action takes 15 seconds and 30 seconds, and four actions are one cycle, and three cycles can be made.
★ Standing static stretching (suitable for stretching after exercise)
Stretch the front side of the arm, stretch the shoulder and triceps brachii, and stretch the outer and front sides of the thigh. Each stretching action 15 seconds 30 seconds, four actions are a cycle, and three cycles are made.
4. Increase physical activity and exercise
Mopping the floor 15 minutes every day is equivalent to walking at a medium speed of 2000 steps, which can consume about 60 kilocalories. Walking or cycling in outdoor activities can also increase calorie consumption and prevent the emergence of "holiday obesity".
I wish you all a happy, fulfilling and healthy holiday.