Weekend · Health 丨 How can you be a ＂moderate＂ exercise？You must grasp these points
Today, sports fitness has become a healthy and stylish lifestyle.Data Display,There are more than 400 million people who often participate in physical exerciseAnd increase year by year.
Swimming, playing, fast walking, jogging, cyclingIt is the most popular aerobic exercise and the most common exercise.You can strengthen your body and burn fatEssenceBut occasionally there are reports caused by exercise, so, thenHow can I exercise moderatelyIntersection
02:50
Usually we have to bear the ability according to personal affordability
And physical condition
From “exercise time”, “exercise intensity”, “exercise method”
Let’s explain moderate exercise in three aspects
excercise time
★At the beginning of each exercise time, it can start from 10 minutes. In the future, it is better to reach about 1 hour according to the increase in 5 to 10 minutes.
Exercise strength
Generally divided intoLow intensity, medium strength, high strengthEssence
★Low intensity subjective feeling is easyThe frequency and depth of breathing fluctuate slightly and can communicate with language.
★Middle intensity subjective feeling is slightly tiredThe frequency and depth of breathing are slightly rapid, affecting language communication.
★High -intensity subjective feeling is tiredThe frequency of breathing depth is rapid and cannot communicate with language.
The daily movement isKeep a certain medium -intensity exercise every day, just sweat slightlyIt can play the purpose of regulating breathing and enhancing cardiopulmonary function.
Exercise method
Aerobic exercise
★Aerobic exercise, as the name suggests,This type of exercise requires oxygen participation in energy supply, and the main energy channel for aerobic metabolismEssenceGenerally speaking, aerobic exercise requires participation in large muscle groups such as trunk and limbs, which can maintain a stable state and last for a longer time.
★Aerobic movement hasImprove cardiopulmonary function, reduce blood pressure and blood sugar, improve blood lipids and endocrine system functions, reduce fat accumulationThe role.Quick walking, running, cycling, skipping rope, swimming, etc. are all aerobic exercise.
Resistance
★Anti -resistance activity isThe repeated movement of muscle resistance resistance is the strong contraction activity of the muscle, Instead of maintaining a stable state, it is anaerobic exercise.
★Anti -resistance exercises canKeep or enhance muscle strength, improve muscle function, and form mechanical stimulation of the skeletal system, which is beneficial to bone healthEssenceMake dumbbells, push -ups, elastic band exercises, etc. are all anti -resistance activities.
Other types of physical activity
★By carrying out the stretching, flexion and rotation activities of the body or limbs, you canExercise the flexibility and flexibility of the jointEssenceExercise such as stretching and yoga can play a role in improving joint flexibility.
★Combination activities to improve human balance and coordination, includingDo exercises, dancing, etc., can improve exercise ability and prevent fallingEssence
No matter which way to choose
Follow the principle of painlessness
Step by step, active force, and exercise moderate exercise
The principle of painless is king
★In exercise, as long as there is uncomfortable uncomfortable feeling, such as suffering, chest tightness, chest pain, dizziness, headache, dazzling, etc., you must reduce the amount of exercise or stop immediately, indicating that it is likely that the amount of exercise is too large.
The training intensity from easy to difficult, time from short to long, step -by -step principles
★Don’t worry about the superb sportsEssence
★After exerciseThe body has no adverse reactions, slightly fatigue, fast recovery speed, Emotional and appetite, high sleep quality, feeling full of energy after waking, indicating that the strength and amount of exercise are appropriate.
The principle of warm -up and stretching must be warm before and after exercise
★Before exerciseBe sure to warm up first, feel that your body is hot, and then slowly keep up with the actionEssence
Mastering the correct action posture is an important prerequisite for scientific exercise
★Correct postureNot easy to hurtAnd can better reflect the effect of exercise.
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