Now more and more people are beginning to pay attention to health and other aspects. In fact, the long-term accumulation of many small habits in our lives also has a certain impact on our health. Which of the following exercises won't hurt our knees?
What kind of exercise doesn't hurt your knees? 1 There are many fat-reducing exercises in life that don't hurt your knees, such as climbing stairs or treadmills. If you live in a high-rise building or work in a high-rise building, you can change the elevator to climb stairs. This is a very good aerobic exercise to lose weight. An hour of climbing stairs can consume about 500 kilocalories. Some people think that climbing stairs will hurt your knees, or you can change to a treadmill and practice at home.
You can also choose to swim to reduce fat without hurting your knees. Depending on the actual intensity of exercise, about 200 to 600 kilocalories can be consumed in one hour.
Because swimming in water will cause certain resistance to our body, and the body can dissipate heat quickly in water, swimming consumes calories very quickly, and swimming will not have an impact on knees and ankles, so it is very suitable for people who want to lose weight and avoid joint injuries.
In addition, there are rowing machines or outdoor rowing. Although there are not many people who can row outdoors, there is a rowing machine in the gym, which is also very effective in reducing fat. An hour's exercise can consume 700 kilocalories of energy, and rowing machines are basically equipped with many difficult gears, even reaching ten levels, which are suitable for people with various physical conditions.
What are some fat-reducing exercises that don't hurt your knees? Different sports have different effects, but some sports are easy to hurt the body, especially the knees, but there are also many sports that do not hurt the knees and have the effect of reducing fat, such as swimming or boating.
What kind of exercise doesn't hurt your knees? 2 what are the exercise weight loss skills?
1, the movement has relaxation.
When we do fitness exercises, we must relax. What is relaxation? In fact, it is very simple, that is, knowing how much exercise you should do. If you master the strong and weak rhythm in the half-hour aerobic exercise, that is, add a gentle recovery time in the interval of high-intensity exercise, you can get better slimming effect.
It's also half an hour of aerobic exercise. The heat consumption of strong and weak rhythm for 30 minutes is 1 times that of steady exercise for 30 minutes. If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain high-intensity exercise.
2. Push hard with one leg when riding a bike.
When you ride a bike, pushing one leg intermittently can increase the intensity of exercise. At first, push your legs together for 4 minutes, with moderate intensity, and then push your left leg hard. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes.
3. Divide the movement time
Many fitness veterans will use this method to exercise, that is, split the exercise time, simply put, split the ordinary exercise into two sections. If you used to run 5 kilometers a day, you can divide it into 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the time and distance, you can try to increase the intensity, which can increase the heat consumption of the same distance.
Step 4 walk with load
Wearing a weight-bearing vest in sprint can make you burn 10% more calories. The weight-bearing vest can directly put the weight in the pocket of the vest, which is better than tying sandbags on the legs or holding dumbbells in the hands, and is beneficial to the bodybuilder to control the body posture.
To be on the safe side, the negative weight should not exceed 10% of the body weight (for example, a woman weighing 60 kg can carry up to 6 kg). If you don't like this way of carrying weight, you can also try holding two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% more calories without any side effects.
Doing push-ups often can help us exercise our chest muscles and make our bodies stronger. Push-ups are a very effective and difficult fitness exercise. Beginners need to learn push-ups to breathe and the correct method of push-ups. This paper mainly introduces the related knowledge of doing push-ups. Let's have a look!
Beginners can practice push-ups in two groups, each group 15 to 20 times; Athletes with a certain foundation can do 3 groups, 20 times in each group; High-level people can try four groups of 30 to 50 push-ups
Push-up breathing
First, synchronous breathing method
Breathe every time you do an action, and breathing is done during the action.
1, the correct breathing method can help us do push-ups better, so we must learn the adjustment method of push-ups breathing. Breathe in when muscles contract hard, and exhale when stretching resumes. Breathe in quickly when muscles contract, and exhale slowly when muscles stretch. This way of breathing is contrary to the above formula. It is fast and powerful when inhaling and slow and long when exhaling. Generally used for light load and centrifugal contraction exercises.
2. Exhale when muscles contract hard and inhale when stretching resumes. Exhale quickly when muscles contract, and inhale slowly when muscles stretch.
These are two opposite ways of breathing. In the practice of the past decades. Many experts have discussed it. But these two breathing methods. Everyone has the same request, that is, to avoid holding your breath for a long time in the process of exertion.
Second, asynchronous breathing
Breathing frequency is not equal to the number of exercises, and breathing is carried out in the interval of exercise. One breath, multiple actions or one action, multiple breaths.
1, light weight, quick action with one breath.
Asynchronous breathing requires us to do a few actions before taking a breath, which needs to be stipulated according to our physical fitness. Pause after several consecutive actions, take a breath, and then take another breath after several consecutive actions. This method is often used at the beginning of a training, when it is light, fast and energetic, or when doing warm-up activities. For example, when doing push-ups, parallel bars, arm flexion and extension, belly roll and other actions.
2, limit or reuse assisted breathing method.
Breathe several times at a time. This breathing method is used to adjust your breathing when your load is heavy (more than 90% of the weight you can bear) or your body is close to fatigue, so that you can try to complete another action exercise. But which one is best for doing push-ups? It depends on your level!
If you choose to do only 4-6 powerful weight-bearing push-ups, you can use the second breathing method. If you can do more than 20 times, do push-ups quickly, and you can do multiple actions in one breath. If you want to slow down, you can use synchronous breathing. These methods can be changed with each other.
The best time to exercise to lose weight.
Exercise should also pay attention to the time schedule. For friends who want to lose weight, timely exercise can increase the effect of losing weight.
An hour in the morning is worth two in the evening.
"A year's plan lies in spring, and a day's plan lies in the morning." When we exercise in the morning, the calories we need are mainly consumed by the oxidation of excess fat in our body. Obese people are caused by overweight and excessive accumulation of body fat, so we must seize the "prime time" in the morning to lose weight.
Before and after meals is a good opportunity.
Exercise after meals causes sympathetic nerve excitement and adrenaline secretion. Due to the need of muscle to do work, the central nervous system redistributes blood, muscle arterioles expand, capillaries open in large numbers, and the blood flow of motor organs increases; On the contrary, the blood flow of digestive organs such as gastrointestinal tract decreases.
Matters needing attention in exercise to lose weight
1. Exercise in the morning is the best time to lose weight.
It is best to come out for exercise after eight o'clock. At this time, the sun's light is strong enough to sterilize, and the dense fog has dispersed. This time is most beneficial to human health.
2. Make your heart beat faster, but don't be too reluctant.
The effect of losing weight has a lot to do with how long you exercise. So it's best not to choose the kind of exercise that will make you exhausted.
Aerobic exercise can effectively burn fat.
Aerobic exercise can increase the body's oxygen intake. Oxygen, like fuel, is an important angle for burning fat. Weight loss exercise must be aerobic, and the efficiency will be high!
Which kind of exercise doesn't hurt your knees, 3 nights exercise or morning exercise?
1, in fact, exercise at night is very beneficial to lose weight from six to eight, preferably on an empty stomach, so as to avoid gastroptosis for half an hour, such as jogging and skipping rope to sweat, and you won't feel too tired. It is advisable to eat apples within half an hour after exercise. The advantage of losing weight is that you don't have to go hungry, but eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more calories than your daily intake, so you will naturally lose weight.
2. Although there is no best time to lose weight, there is little difference in the effect of reducing fat in different time periods. From the point of view of preventing sports injury, it is best to exercise in the afternoon or at night, and you are less likely to get injured when exercising in the afternoon, because the body temperature in the afternoon is higher than that in the morning, muscles and joints are more flexible, and various physical indexes of people reach the peak, such as heartbeat and blood pressure regulation.
The peak of human oxygen intake is also at night. In addition, at night, the regulation of hormones and enzymes in the body is at its best, and people's various senses, such as vision, touch and smell, are at their peak, so exercise is more conducive to health at this time. So the exercise time can be arranged from 3 pm to 6 pm in winter and from 4 pm to 7 pm in summer.
Everyone wants to have a slim figure, so it is very important to exercise every day to consume excess fat in the body. For safety reasons, exercising at night is less likely to hurt than exercising in the morning, because all parts of the body are more flexible after a day's exercise. These are the reasons why it is better to exercise in the morning or at night. I hope it can help you understand.