The United States, Britain, Canada and other countries advocate their citizens to exercise at least five days a week. Because there will be some positive reactions after every exercise, and these benign reactions will last for a while. For example, the effect of blood pressure drop after exercise can sometimes last 12 hours; The decrease of plasma triglyceride concentration after aerobic exercise can also be maintained for several hours.
If you can't exercise five days a week, then you should exercise at least three days a week, which is the minimum for sports to promote health.
"Take part in moderate-intensity exercise for at least 3 days a week and at least 30 minutes a day" is the standard of regular exercise stipulated by our country. Only by reaching this standard can we promote health.
First, warm-up and relaxation of exercise
Before and after every aerobic training, there should be two stages: warm-up and relaxation: these two stages can make your fitness safer and more effective.
1, warm up (that is, warm-up activities)
Warm-up generally refers to the use of low-intensity aerobic fitness, so that the body is getting better and better, the body temperature is slowly rising, the heart rate is accelerated, and breathing becomes accelerated at a uniform speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. Warm-up time is 5~ 10 minute. When it is cold, keep warm for a long time and put on more clothes.
In order to save time, many people go straight into high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of muscles is not good, which is easy to cause injuries. Besides, after warming up, you will feel better and exercise longer. In other words, if you exercise without warming up, you will get tired more easily.
Step 2 relax
Relaxation and warm-up have the same effect. During exercise, blood circulation is accelerated and blood volume is increased, especially in limbs. If you stop exercising immediately, blood will accumulate in the lower limbs, causing unnecessary burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness. Therefore, there should be a relaxation time of 5~ 10 minutes after the exercise goal is achieved, that is, gradually reduce the exercise intensity and slowly return to a quiet state.
Second, matters needing attention during exercise
1, women should wear bras when exercising and have strong support.
2, menstrual exercise, the amount of exercise should not be too large.
3. Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.
After fitness exercise, you should change your sweaty clothes in time to avoid catching cold, especially in air-conditioned rooms. You should do some stretching exercises after exercise and before taking a bath. People who often do aerobics should pay attention to their feet and often trim their toenails. A broken toenail will prick the skin and make the toes inflamed. The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry. Don't burst the blisters on your feet.
References:
People's Daily Online-Experts say you should exercise at least five days a week? Not less than 30 minutes at a time.