Intensity: 30 minutes of physical activity every day.
In daily life, lifestyle physical activities occupy a lot of time, including walking, climbing stairs, doing housework, commuting, going to the streets, doing things, cycling, gardening and so on. Ordinary white-collar workers spend 1-2 hours commuting every day, so if you don't specialize in aerobic exercise and leisure exercise, commuting and walking are valuable exercise opportunities.
Tip: Try to do physical activities of these life forms several times a day, with moderate intensity, and the time spent on these activities is more than 30 minutes every day.
For example, you can walk to and from work, which can increase the time of exercise; If time permits, climb stairs instead of taking the elevator; Do housework after going home.
Stretching exercise
Intensity: practice 6- 10 movements at least 5 days a week.
In recent years, yoga has become more and more popular. Yoga, stretching, aerobics, etc. They all belong to stretching exercises, and the purpose of exercising muscles is achieved through some specific stretching exercises and breathing rhythms. Most female dieters prefer stretching, especially slimming yoga.
Tip: When practicing stretching exercises such as yoga, try to exercise once every 5-7 days. It is advisable to stretch until the muscles feel tight. Practice 6- 10 stretching every time, each action lasts for 30 seconds and stays for 3-5 breaths.
Aerobic exercise and leisure exercise
Intensity: practice for 3 days a week, and each time for more than 20 minutes.
Aerobic exercise is very effective to lose weight, and there are various forms, including brisk walking, jogging, aerobics, swimming, cycling, playing Tai Ji Chuan and so on.
In aerobic exercise, the oxygen inhaled by the human body is 8 times that in a quiet state. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body and improve the body's resistance; Improve the working efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis and reduce the incidence of cardiovascular and cerebrovascular diseases.
Leisure sports are mainly sports, most of which are ball games, such as table tennis, basketball, football, softball, golf, volleyball and squash, which are highly competitive.
Tips: Aerobic exercise and leisure exercise last for more than 20 minutes 3-5 days a week, and the intensity varies from person to person. Long-term adherence can effectively reduce fat, enhance the body's coordination ability and enhance immunity.