Sports advantages: swimming needs to overcome the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Swimming in cold water consumes a lot of calories, which is an exercise with remarkable weight loss effect; With dieting, the effect is more significant.

Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.

Exercise cycle: 3 ~ 4 times a week, 30 ~ 60 minutes each time.

Heat consumption: about 650 calories/hour.

Step 2 jog

Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Breathing" effect, in the process of running, the average vital capacity increased from 5.8L to 6.2L, at the same time, the oxygen carrying capacity in the blood will also be greatly increased; Improve heart function, long-term jogging can slow down the quiet heart rate and increase the elasticity of blood vessel wall; Decompression and jogging can relieve tension and anxiety and are good for health.

Suitable for people: people who need to relieve stress, sub-health and prevent cardiovascular diseases in order to lose weight.

Exercise cycle: 3 ~ 4 times a week, 40 ~ 60 minutes each time.

Heat consumption: about 650 calories/hour.

3. bicycles.

Benefits of exercise: delaying brain aging and improving the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.

Suitable for people: people with severe overweight, cervical spondylosis and lumbar disc herniation.

Exercise cycle: 3 ~ 4 times a week, 40 ~ 60 minutes each time.

Heat consumption: about 420 calories/hour.