& gt& gt& gt More sports knowledge, welcome to poke? What are the benefits of women's sports? What are the benefits of football? How to train upper limb strength? The danger of excessive road movement? How do adults teach themselves to swim? The advantage of women who exercise in the gym to lose fat quickly is 1, and the natural pain of the body is relieved.
If you feel pain and stiffness in your knees, shoulders, back or neck, rest is not the best way. Scientists at the Stanford Institute for Advanced Studies in the United States say that adults who insist on aerobic exercise for a long time are less likely to suffer from musculoskeletal discomfort than those who always like to lie on the sofa.
Exercise can release endorphins (a kind of hormone that can relieve pain). Endorphins can relieve physical pain and make tendons difficult to stretch. Relieve some chronic symptoms of the body, such as arthritis. Studies in American universities have proved that after six months of low-intensity exercise (such as balanced exercise), patients with arthritis have reduced their pain by 25% and their stiffness by 65,438+06%.
You can do it.
Practicing Tai Chi or Yoga twice a week can increase the flexibility of the body and reduce the pain.
2. Reduce the chance of catching a cold
Proper exercise can not only speed up your metabolism, but also improve your immunity and help your body fight against the invasion of cold viruses and other bacteria. A study by the University of Washington, USA, found that women who take a 45-minute cardiopulmonary exercise course five times a week are three times more likely to catch a cold than women who do stretching exercise once a week.
You can do it.
Keep exercising, but don't overdo it. If you often exercise vigorously, such as running for more than 90 minutes, your immunity will be reduced.
3. A healthier mouth
Medical professors in American universities believe that dental floss and toothbrushes are not the only magic weapons for smiling, but exercise plays an important role. In their latest research, it is found that adults who do moderate exercise for 30 minutes five times a week will reduce the risk of periodontitis by 42%, and this gum disease will occur more frequently with age.
Exercise can also prevent heart diseases such as periodontitis. Because it can reduce the content of pathogenic protein in blood.
You can do it.
Besides keeping proper exercise, it is best to wash your teeth twice a year. If the dentist tells you that there is a high risk of gum disease, you should also increase the frequency of cleaning your teeth.
4. Improve language skills
Just running on the treadmill can make you smarter. According to the research of the University of Mü nster in Germany, if you run twice for three minutes (two minutes apart), you will learn new words 20% faster than those who don't do this exercise.
Because the rapid beating of the heart can increase blood flow and deliver more oxygen to your brain. At the same time, it can stimulate the brain to control transactions, make plans and update memory areas.
You can do it.
You can run upstairs and downstairs without a treadmill.
5. Work happier
Research in British universities shows that an active lifestyle can help you better complete your daily work plan list. They found that after a set of fitness activities, the employees of the company were tested, their thinking became clearer, their work was completed faster, and their cooperation with colleagues was smoother and more fruitful. At the same time, it can avoid getting sick and delaying work.
You can do it.
Take a fitness class. If time is not enough, you can go to yoga class at noon.
6. A clearer vision
What is good for the heart will also be good for the eyes. British ophthalmology research has found that an active lifestyle will reduce the chances of your eyesight declining with age by 70%!
You can do it.
If possible, walk 6 kilometers a day and wear anti-ultraviolet sunglasses all year round.
7. get it? Instant? vitality
According to statistics, 50% people feel tired at least one day a week. Researchers at the University of Georgia in the United States analyzed 70 different studies and concluded that moving the body can increase body energy and reduce fatigue.
Regular exercise can stimulate some anti-fatigue chemicals in the brain, such as norepinephrine and dopamine, which can make people energetic, and serotonin in the brain can help you improve your mood.
You can do it.
Take a walk for 20 minutes every day, or do some exercise for 40 minutes.
8, help deep sleep
An American magazine reports that women who walk four times a week and do other aerobic exercises for at least one hour have a 50% higher sleep quality than women who don't like sports.
Because with the growth of age, the increase of stress and the change of environment, people's sleep patterns will change, and you will get more and more sleep at night. Shallow? Trouble, so that you can't really go deep into sleep, so that your body can be fully trimmed.
You can do it.
Exercise for at least half an hour every day, no matter how late. Research shows that for most people, a small amount of moderate exercise at night will not interfere with sleep.
9. Sexy in any size
Proper and effective exercise can basically ensure a better posture. Studies in American universities have found that randomly selected women feel sexier and more attractive than before after four months of walking or yoga practice, although their weight has not changed.
Exercise program suitable for women 1: bicycle
This is a sport we are familiar with. It effectively combines fitness with our daily life, that is, it won't take up our extra time.
Motion effect
This is the easiest exercise to stick to, it can exercise your leg joints and thigh muscles, and it is also very effective for the exercise of foot joints and ankles. It also helps your blood circulation system.
Exercise Plan 2: Jogging/Walking
Nothing is more popular than jogging and walking. You don't need too much investment, but you can get huge benefits. Americans even coined a new word called? Woking? It comes from the combination of jogging and walking, which means to combine jogging and walking to show that the two sports are inseparable.
Suitable for all people, it is best to choose running. If you love sports or lose weight, if you don't have time, I suggest you put your morning exercises on your way to work every day, and you'd better not take the bus if you can walk.
If you are not picky, asphalt road can be your playground. It is of great benefit to the heart and blood circulation system. Exercise for a certain time every day (more than 30 minutes) is helpful to lose weight. The best way is to combine running with walking.
Exercise Plan 3: Golf
Golf has always been regarded as a gentleman's sport. Actually, it is also suitable for women. Beautiful venue environment, moderate exercise, so that your body and mind have been exercised.
Motion effect
This sport is closely combined with walking. In a 18 hole course, you will walk 6-8 kilometers. Swinging helps your body stretch; Besides, a beautiful stadium will make you feel better.
Exercise Plan 4: Riding a Horse
Riding seems a little far away from us. I remember how chic riding is, but in any case, riding is a fashion and a trend.
Women's sports skills are apple-shaped.
The weight is within the standard weight range, but the fat in the upper arm, buttocks, abdomen and thighs exceeds the standard. As long as the muscles and joints are fine, you can participate in any sport, such as playing ball, swimming, riding a horse, etc. Aerobic exercise is better. But if you don't exercise regularly, you can't exercise suddenly and violently. Do warm-up exercises and gymnastics before each exercise to strengthen muscle strength. As long as you pay attention to balanced nutrition, moderate food intake, eat less supper and eat more fatty foods.
Barrel type
If a person's sebum thickness in all parts of his body is too thick, he is overweight, has almost no muscles and weak bones, how many steps can he climb in his daily life? Asthma like an ox? . This kind of people should do more aerobic exercise and swimming, which can consume fat. Do regular static stretching exercises to strengthen muscles and bones.
Banana type
This kind of people often have thin bodies, little fat, weak muscle strength, poor physical strength and unhealthy internal organs. When exercising, you should first slowly exercise your basic physical strength, gradually strengthen your muscle strength, endurance and body softness, and then carry out weight training and participate in aerobic exercise, skipping rope, swimming and other dynamic sports. Thin people should pay special attention to their diet. In order to improve visceral function and muscle strength, we should eat foods rich in protein and vitamins.
Deficiency type
People who look thin but have a lot of fat often have weak muscle strength and visceral function, and their physical strength is not good. Sports suitable for this kind of people include walking, climbing stairs, skipping rope, swimming and other sports that can burn fat. Avoid overeating, eat less sweets and high-fat foods, but eat high-protein foods.
Click the next page to learn more >>& gt Ways for women to keep fit.