All kinds of exercises you do in fitness can make the body use the muscles of the whole body efficiently. The presence of muscles helps the body to consume fat. With muscles, your basal metabolism is higher than others.
Figuratively speaking, if you sit still with someone who never exercises, your body will consume more energy. The advantage of fitness for women is to improve the basic metabolism level and develop a slim figure.
increase lung capacity
Long-term fitness can increase the vital capacity from an average of 5 or 8 liters to 6 or 2 liters, which will greatly increase the oxygen carrying capacity in the blood. People who often do physical exercise can strengthen the range of diaphragm up and down, increase the negative pressure of pleural cavity under inhalation, help improve cardiopulmonary circulation, increase the effective ventilation of alveoli, and make gas exchange good.
Improve human immunity
Clinical practice in recent years has proved that exercise and fitness can improve the physiological effects of human immunoglobulin, lymphocytes and complement, thus improving the body's immunity, enhancing physical fitness and prolonging life.
As far as running and fitness are concerned, it can promote the production of white blood cells and eliminate viruses and bacteria in our bodies. Through exercise and fitness, it can also promote the body to produce interferon. Interferon is a powerful physiological antiviral substance, which has the functions of anti-tumor, infection control and immune regulation.
Regulate human blood pressure
Exercise and fitness have a good regulating effect on blood pressure, which can obviously improve the viscosity of whole blood and plasma, change the excitability of autonomic nerve, increase the permeability of blood vessels and dredge blood vessels.
At the same time, through exercise, the tension of cardiac vagus nerve is enhanced, while the tension of cardiac sympathetic nerve is relatively reduced, and the heart rhythm is obviously slowed down, thus reducing the burden on the heart, greatly reducing the oxygen consumption of the heart and avoiding the occurrence of cardiovascular diseases.
Enhance your positive emotions.
Think about the fitness experts around you. Are they happy? People who exercise regularly can create a virtuous circle. Simply put, the more you practice, the more you love to practice.
Therefore, high spirits and cheerful spirits have a benign stimulating and regulating effect on the cerebral cortex. After years of experiments, it is shown that exercise can increase the excitability of vagus nerve and decrease the excitability of sympathetic nerve, thus improving the function of nervous system.
Spring sports taboo
1. No sport is suitable for everyone. You should choose the exercise that suits you according to your physical condition. If you just choose exercise blindly, you will not achieve the purpose of fitness, but it will be bad for your health. For example, it will be bad for the elderly with high blood pressure or diabetes to take part in fast running.
Although the weather has started to get warmer in spring, the temperature is still very low, so we should pay attention not to expose our limbs too much during exercise to avoid damaging our joints. And after exercise, if the clothes are wet, they should be replaced in time to prevent colds.
3. The best time for exercise is dusk and evening, because going outdoors too early has many disadvantages, and research proves that evening exercise is better than morning exercise.
Because most of the human body's rhythms are on the rise or have reached the peak in the morning, exercise will speed up the rhythm, leading to? Raise the height? , leading to the instability of the rhythm. In the afternoon, the rhythm of the human body is in a declining stage, and proper exercise can speed up the operation. In addition, a lot of oxygen is accumulated in the shade of flowers and trees in the afternoon and evening. At this time, the air is relatively clean, so it is best to exercise in the afternoon or evening.
4. The intensity of spring exercise should not be too great. The purpose of spring training is to strengthen the body through exercise, without high-intensity strenuous exercise, to avoid loss due to excessive activity and adversely affect the body's yang and growth.
Fitness exercise suitable for spring
stretch oneself
Morning exercise is the best way to keep fit in spring. The reason why stretching exercise is advocated in the morning is because after a night's sleep, the human body is soft and relaxed, and the blood circulation is slow, so when I wake up, I always feel lazy and weak.
At this time, if the limbs are stretched, the waist and abdomen are stretched, and the muscles of the whole body are exerted, coupled with deep breathing and deep breathing, it will have the effect of expelling the old and absorbing the new, promoting qi and blood circulation, dredging the meridians and joints, and invigorating the spirit. It can relieve fatigue, refresh the mind, increase strength and move limbs.
Chinese medicine thinks? People lie in blood and return to liver? ,? When people move, the meridians bleed? After stretching, the blood circulation is accelerated, the muscles and joints of the whole body are active and the mind is clear. At the same time, it stimulates liver function, which is in line with the way of nourishing liver in spring.
jogging
Jogging has a good effect on improving cardiopulmonary function, reducing blood lipid, improving body metabolism, enhancing immunity and delaying aging. Jogging also helps to regulate brain activity, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation.
go for a walk
Walking is a health care method worth popularizing. After a busy day's work, walking in the streets can quickly eliminate fatigue. Due to the contraction of abdominal muscles, the breathing is even and even deepened, and the gastrointestinal digestive function is increased by using blood circulation.
One of the secrets of longevity of many birthday girls is to have a certain time to walk every day, especially in spring, because the climate in spring is pleasant and everything grows, which is more conducive to health. Walk in an informal way, do what you can, and don't overwork yourself.
rope skipping
Jumping rope can burn a lot of fat For a woman weighing 67 or 5 kilograms, skipping rope can consume 1 1 or 4 calories of fat per minute, which can improve cardiopulmonary vitality, physical agility and coordination.
fly a kite
? Paste it into a kite and fly to the sky with the spring breeze? . Spring is coming and the breeze is blowing. Most people will choose to fly kites and return to nature. In the process of playing to achieve the purpose of physical fitness, why not.
In the process of flying kites, we unconsciously exercised our hands, elbows, waist, legs and arms while breathing fresh air. Some white-collar workers with shoulder or neck problems fly kites on weekends, which can effectively relieve physical pain.
It should be noted that in the process of flying kites, some elderly people should not lean back for a long time, and they can choose to move back and head up alternately. In addition, flying kites can effectively regulate eye muscles, eliminate eye fatigue, protect and increase eyesight, and is also a good choice for teenagers with heavy schoolwork.
climb mountains
Mountain climbing is an excellent aerobic exercise. If you climb the hillside for 30 minutes at a speed of 2 kilometers per hour, the energy consumed is about 500kcal, which is equivalent to the energy consumed by swimming for 45 minutes.
Mountain climbing is good, but there is some pressure. It's easy to hurt your body if you don't grasp your strength well. Therefore, warm-up activities must be done before climbing the mountain to make muscles and joints move.
Similarly, you must do some tidying and relaxing activities after climbing the mountain, such as walking on the flat ground for about 5 minutes after going down the mountain. It is most appropriate to keep the center rate at 120- 140 times/minute when climbing. Improve your basal metabolism. All kinds of exercises you do in fitness can make your body use all your muscles efficiently. The presence of muscles helps the body to consume fat. With muscles, your basal metabolism is higher than others.
Figuratively speaking, if you sit still with someone who never exercises, your body will consume more energy. The advantage of fitness for women is to improve the basic metabolism level and develop a slim figure.
increase lung capacity
Long-term fitness can increase the vital capacity from an average of 5 or 8 liters to 6 or 2 liters, which will greatly increase the oxygen carrying capacity in the blood. People who often do physical exercise can strengthen the range of diaphragm up and down, increase the negative pressure of pleural cavity under inhalation, help improve cardiopulmonary circulation, increase the effective ventilation of alveoli, and make gas exchange good.
Improve human immunity
Clinical practice in recent years has proved that exercise and fitness can improve the physiological effects of human immunoglobulin, lymphocytes and complement, thus improving the body's immunity, enhancing physical fitness and prolonging life.
As far as running and fitness are concerned, it can promote the production of white blood cells and eliminate viruses and bacteria in our bodies. Through exercise and fitness, it can also promote the body to produce interferon. Interferon is a powerful physiological antiviral substance, which has the functions of anti-tumor, infection control and immune regulation.
Regulate human blood pressure
Exercise and fitness have a good regulating effect on blood pressure, which can obviously improve the viscosity of whole blood and plasma, change the excitability of autonomic nerve, increase the permeability of blood vessels and dredge blood vessels.
At the same time, through exercise, the tension of cardiac vagus nerve is enhanced, while the tension of cardiac sympathetic nerve is relatively reduced, and the heart rhythm is obviously slowed down, thus reducing the burden on the heart, greatly reducing the oxygen consumption of the heart and avoiding the occurrence of cardiovascular diseases.
Enhance your positive emotions.
Think about the fitness experts around you. Are they happy? People who exercise regularly can create a virtuous circle. Simply put, the more you practice, the more you love to practice.
Therefore, high spirits and cheerful spirits have a benign stimulating and regulating effect on the cerebral cortex. After years of experiments, it is shown that exercise can increase the excitability of vagus nerve and decrease the excitability of sympathetic nerve, thus improving the function of nervous system.
Spring sports taboo
1. No sport is suitable for everyone. You should choose the exercise that suits you according to your physical condition. If you just choose exercise blindly, you will not achieve the purpose of fitness, but it will be bad for your health. For example, it will be bad for the elderly with high blood pressure or diabetes to take part in fast running.
Although the weather has started to get warmer in spring, the temperature is still very low, so we should pay attention not to expose our limbs too much during exercise to avoid damaging our joints. And after exercise, if the clothes are wet, they should be replaced in time to prevent colds.
3. The best time for exercise is dusk and evening, because going outdoors too early has many disadvantages, and research proves that evening exercise is better than morning exercise.
Because most of the human body's rhythms are on the rise or have reached the peak in the morning, exercise will speed up the rhythm, leading to? Raise the height? , leading to the instability of the rhythm. In the afternoon, the rhythm of the human body is in a declining stage, and proper exercise can speed up the operation. In addition, a lot of oxygen is accumulated in the shade of flowers and trees in the afternoon and evening. At this time, the air is relatively clean, so it is best to exercise in the afternoon or evening.
4. The intensity of spring exercise should not be too great. The purpose of spring training is to strengthen the body through exercise, without high-intensity strenuous exercise, to avoid loss due to excessive activity and adversely affect the body's yang and growth.
Stretching fitness in spring
Morning exercise is the best way to keep fit in spring. The reason why stretching exercise is advocated in the morning is because after a night's sleep, the human body is soft and relaxed, and the blood circulation is slow, so when I wake up, I always feel lazy and weak.
At this time, if the limbs are stretched, the waist and abdomen are stretched, and the muscles of the whole body are exerted, coupled with deep breathing and deep breathing, it will have the effect of expelling the old and absorbing the new, promoting qi and blood circulation, dredging the meridians and joints, and invigorating the spirit. It can relieve fatigue, refresh the mind, increase strength and move limbs.
Chinese medicine thinks? People lie in blood and return to liver? ,? When people move, the meridians bleed? After stretching, the blood circulation is accelerated, the muscles and joints of the whole body are active and the mind is clear. At the same time, it stimulates liver function, which is in line with the way of nourishing liver in spring.
jogging
Jogging has a good effect on improving cardiopulmonary function, reducing blood lipid, improving body metabolism, enhancing immunity and delaying aging. Jogging also helps to regulate brain activity, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation.
go for a walk
Walking is a health care method worth popularizing. After a busy day's work, walking in the streets can quickly eliminate fatigue. Due to the contraction of abdominal muscles, the breathing is even and even deepened, and the gastrointestinal digestive function is increased by using blood circulation.
One of the secrets of longevity of many birthday girls is to have a certain time to walk every day, especially in spring, because the climate in spring is pleasant and everything grows, which is more conducive to health. Walk in an informal way, do what you can, and don't overwork yourself.
rope skipping
Jumping rope can burn a lot of fat For a woman weighing 67 or 5 kilograms, skipping rope can consume 1 1 or 4 calories of fat per minute, which can improve cardiopulmonary vitality, physical agility and coordination.
fly a kite
? Paste it into a kite and fly to the sky with the spring breeze? . Spring is coming and the breeze is blowing. Most people will choose to fly kites and return to nature. In the process of playing to achieve the purpose of physical fitness, why not.
In the process of flying kites, we unconsciously exercised our hands, elbows, waist, legs and arms while breathing fresh air. Some white-collar workers with shoulder or neck problems fly kites on weekends, which can effectively relieve physical pain.
It should be noted that in the process of flying kites, some elderly people should not lean back for a long time, and they can choose to alternately lean back and raise their heads. In addition, flying kites can effectively regulate eye muscles, eliminate eye fatigue, protect and increase eyesight, and is also a good choice for teenagers with heavy schoolwork.
climb mountains
Mountain climbing is an excellent aerobic exercise. If you climb the hillside for 30 minutes at a speed of 2 kilometers per hour, the energy consumed is about 500kcal, which is equivalent to the energy consumed by swimming for 45 minutes.
Mountain climbing is good, but there is some pressure. It's easy to hurt your body if you don't grasp your strength well. Therefore, warm-up activities must be done before climbing the mountain to make muscles and joints move.
Similarly, you must do some tidying and relaxing activities after climbing the mountain, such as walking on the flat ground for about 5 minutes after going down the mountain. It is most appropriate to keep the center rate at 120- 140 times/minute when climbing a mountain.