Fitness exercises that can maintain health

Fitness exercises that can maintain health. The body is the foundation of our lives. Exercise can help us expel toxins from the body. When exercising, We must consider our own physical condition. Simple exercises can also help us exercise. Now we are sharing fitness exercise techniques that can maintain health.

Fitness exercises that can maintain health 1

1. Outdoor sports

1. Walking

Walk slowly and regularly every day , talk about persistence, walk a hundred steps after a meal, live to ninety-nine, only by perseverance can you see success.

2. Running

Running is a very common and effective exercise. It is a popular fitness exercise. Many people like running for fitness. Run at an appropriate speed and distance. If it is too short or too slow, it will not be effective in fitness. If it is too fast or too long, it will be for the purpose of competition rather than fitness. You must do what you can and persevere. Most people choose to run distances between 1000 and 1000. Between 3000 is more suitable.

3. Aerobics and aerobics

Freehand exercises such as morning exercises, gymnastics during work breaks, and gymnastics between classes all belong to the aerobics category. The purpose is to achieve national fitness and is feasible for everyone. Aerobics, which is popular nowadays, has higher requirements. A greater amount of exercise can strengthen muscles and make the body toned and toned, and is suitable for young and middle-aged people.

4. Mountaineering

It is a good outdoor sport. It takes advantage of the natural scenery, fresh air, and fitness in a pleasant mood. Confucius said that the benevolent enjoys mountains and the wise enjoy water. The joy of mountaineering is, It has a long history.

5. Swimming

In ancient times, due to climate restrictions, swimming could not be done in all seasons, but the water in the spring river was warm, so it was better to change clothes and swim in the water, bathing in nature. The Analects of Confucius said, "On a late spring day, spring clothes When it was done, five or six people were crowned, and six or seven boys took a bath in Yi, danced in the wind, chanted and returned." It is like a collective activity.

6. Health-preserving Tai Chi

It can cure illnesses, cultivate one’s character, strengthen one’s mind, enlighten one’s wisdom, stimulate one’s potential, and perform martial arts and defense to maintain health, improve one’s temperament, and improve the quality of life. purpose.

Since it is exercise to maintain health, then exercise is the form and health maintenance is the purpose. Although there are many ways to exercise and you can create your own, don't stick to the form as long as it can achieve the purpose of strengthening the body, enhancing physical fitness, and maintaining health.

Aerobic exercise is a good choice for us to exercise and lose weight. Many people don’t want to go out to exercise, so do you know what are the common indoor aerobic exercises? Doing indoor aerobics at home is also very effective! This article mainly introduces what indoor aerobic exercise is and the benefits of insisting on doing aerobic exercise. Let’s learn about it together!

2. What are the indoor aerobic exercises?

1. Chinese Kung Fu

Chinese Kung Fu mainly emphasizes inner softness and outer hardness, combining hardness and softness. The requirements for movements are also very strict, and strength and intensity must be combined with each other to maximize the effect. In fact, Chinese Kung Fu is a kind of aerobic exercise, because Chinese Kung Fu also pays great attention to rhythm and breathing, and the intensity of Kung Fu is also very high. Kung Fu mainly achieves good weight loss effects by exercising various parts of the body.

2. Hula hoop spinning

Hula hoop is a simple indoor aerobic exercise. As long as you have a hula hoop, you can achieve the effect of losing weight, and it is suitable for people of all ages. To exercise, therefore, the hula hoop weight loss method is also deeply loved by everyone.

By turning the hula hoop, you can not only significantly reduce the fat on your waist, but also exercise your legs because your body will twist and swing rhythmically when turning the hula hoop. and buttocks muscles, making the muscles of the legs and buttocks firmer, thereby reducing fat accumulation.

In addition, when turning the hula hoop, because the muscles of the body are constantly squeezed, it can also promote gastrointestinal peristalsis and accelerate the body's digestive function, so the body's waste can be eliminated faster. , to achieve obvious weight loss goals.

3. Jogging

Jogging is one of the most popular aerobic exercises today. This is because jogging can not only lose weight, but also soothe yourself during jogging. keep your mood comfortable.

So this is a very popular sport. Moreover, jogging can be performed outdoors or indoors on a treadmill, both of which can achieve the same weight loss effect. Jogging can enhance the body's internal metabolic function and promote the discharge of body waste. In addition, it can also play a role in health care and has an obvious effect on preventing muscle atrophy and heart function atrophy.

Therefore, jogging is a very beneficial and healthy aerobic exercise for weight loss.

4. Swimming

Swimming is a whole-body aerobic exercise. Swimming is an exercise that many people choose to lose weight. Because swimming can not only effectively help lose weight, but also exercise the muscles of the whole body to achieve a good weight loss effect.

When swimming, because you need to constantly adjust your breathing rhythm to master the rhythm of swimming, when you adjust your breathing for swimming, not only can the muscles of the whole body be fully exercised, but also It can speed up the metabolism in the body and smoothly eliminate waste from the body, thereby achieving the effect of losing weight.

3. The elderly should exercise more to maintain their health

1. Delay brain decline

Exercise can improve the function of the brain of the elderly, delay the decline of function, and prevent The role of Alzheimer's disease. Especially for the elderly who use their brains more, exercise can improve the brain's memory ability, help with rest and sleep, and reduce brain fatigue.

2. Improve cardiopulmonary function

Exercise can improve respiratory and cardiovascular functions, and can prevent and delay the occurrence of respiratory and cardiovascular diseases in the elderly. Aerobic exercises such as ballroom dancing, jogging, and mountain climbing are good ways to improve cardiopulmonary function. Studies have proven that the strength of cardiopulmonary function is directly related to the length of life. The higher the cardiopulmonary function, the longer the life.

3. Delay osteoporosis

Exercise can improve the ability of the elderly’s bone joints and muscle systems, and delay osteoporosis and degenerative bone and joint diseases unique to the elderly. As the saying goes, "A person's legs age first." Exercise to improve muscle strength and bone and joint function is a manifestation of delaying aging.

4. Delay chronic diseases

Exercise can delay the occurrence and progression of various chronic diseases, such as obesity, hypertension, diabetes, cardiovascular and cerebrovascular diseases, etc. Some diseases, such as arteriosclerosis, occur due to aging, and exercise can also delay the progression of the disease. Research shows that older people who exercise regularly are less likely to develop these chronic diseases.

5. Enhance the immune system

Exercise can enhance the immune function of the elderly's own bodies and improve their resistance to various diseases.

6. Improve mental health

Exercise can also improve mental health, adjust positive emotions, and eliminate mental stress and loneliness. Medical psychology experts point out: The most important thing about psychological adaptation is the adaptation to interpersonal relationships. Exercise has become a good form of promoting the psychological adaptability of the elderly. Fitness exercises that can maintain health 2

Walking frequency varies with age

Walking is a very extensive fitness method and is very worthy of our promotion. The effect of insisting on walking is very good. After a stressful and busy day at work, walking on the roadside and looking at the scenery outside can quickly relieve fatigue. One of the longevity secrets of many longevity stars is to take a certain amount of time to walk every day, especially in spring, because everything grows hair in spring, which is more conducive to health. Walking does not follow any form, and the speed should be determined by personal physical strength. The length of time should also be allowed to take its course. It should be done in such a way that you can work hard without being tired and sweat a little.

It is better for the elderly to walk at a slow pace, walking slowly and steadily, about 60 to 70 steps per minute, which can stabilize people's emotions, eliminate fatigue, and also strengthens the stomach and aids digestion. Brisk walking is suitable for middle-aged and elderly people with good physical fitness and young people. It takes about 120 steps per minute. If you insist on it for a long time, it can invigorate the spirit, stimulate the brain, and make the lower limbs strong and strong.

When walking, you can use actions such as rubbing your hands, rubbing your chest and abdomen, beating your waist and back, and slapping your whole body to help dredge qi and blood and generate yang energy.

Fly a kite

Don’t tilt your neck back for too long

“Paste it into a paper kite and hold it by a thread, and rely on the spring breeze to fly up to the sky.” Most people choose kite flying as a sport. When the kite is flying, people are constantly running, pulling and controlling the kite. Through the cooperation of hands and eyes and the activities of the limbs, the purpose of dredging the meridians and strengthening the body can be achieved. Watching the kite fly high and keeping your eyes on the kite, your eye muscles can be adjusted and fatigue can be eliminated. This activity is especially suitable for teenagers.

Middle-aged and elderly people must pay attention to their own safety when flying kites. Flying a kite requires us to tilt our heads back and observe the kite, so we must pay attention to protecting our necks and never tilt our heads back for too long. This is easy If you are injured, you can alternately look up and down. It is best to fly a kite in a group of two or three people and choose a flat, open space instead of lakes, rivers or places with high-voltage power lines to avoid accidents.

Mountain climbing

Dirt roads can better protect knee joints

Mountain climbing is a very good aerobic exercise. Many young people choose to climb mountains to exercise. The effect is Excellent, if you climb a mountain at a speed of 2 kilometers per hour for 30 minutes, the energy consumed is about 500kcal, which is equivalent to the energy consumed by swimming for 45 minutes. Although mountain climbing is good, if you don’t control the intensity well, you can easily injure your body. Therefore, you must do preparatory activities before climbing a mountain to activate your muscles and joints. Similarly, after climbing a mountain, you must also do some sorting and relaxing activities, such as continuing to walk on flat ground for about 5 minutes after going down the mountain. It is most appropriate to keep the heart rate at 120-140 beats/minute during mountain climbing.

When climbing a mountain, you should slow down your movements. The most taboo when climbing is running and striding. This is not only dangerous, but will also greatly damage the knee joints. When going down the mountain, you might as well try to move the knees of your legs slightly. Bend it so it takes less force. Try to choose earthy roads. Stairs and stone roads are hard roads and are not good for the knee joints. Hiking shoes and trekking poles are very important. Professional hiking shoes can absorb shock; trekking poles can share the force on the legs and maintain body balance.

Cycling

Safety equipment is essential

During the flower blooming season, low-carbon and environmentally friendly cycling is a sport that many people are keen on. Cycling is also an effective fitness method to improve human muscle endurance and cardiorespiratory endurance. During cycling, all major muscle groups of the human body are involved. In addition, cycling can also help outdoor athletes relieve stress. Cycling for fitness purposes should have an intensity of 60-90 times per minute, 20-40 minutes per exercise, and 3-5 times a week. Obvious health benefits can be achieved in the long run.

Precautions for spring sports

1. Avoid sudden exercise, and advocate gradual and gradual exercise

The main purpose should be to restore body functions, step by step, and adapt to individual conditions; Do sufficient warm-up preparatory activities before exercise to fully relax the muscles and ligaments. For example, before exercising, you should first do joint activities, stretch ligaments, and do some simple limb movements.

2. Avoid anaerobic exercise and promote aerobic exercise

In spring, you should choose suitable aerobic fitness projects, such as cycling in a fitness venue with spacious space and good ventilation. , mountain climbing, brisk walking, playing basketball, football and other outdoor sports.

3. Avoid breathing through the mouth. It is recommended to breathe through the nose.

In the foggy spring, there are many dust and germ particles. When exercising, try to inhale through the nose and exhale through the mouth. During exercise, you should develop the habit of breathing through your nose, because nose hairs can filter the air and protect the trachea and lungs from dust and germs.

4. Avoid wearing thin clothing and advocate keeping warm and cold-proof

The climate changes repeatedly in spring, and the weather is hot and cold. Excessive consumption, excessive sweating, once blown by cold air and failure to take measures to keep warm in time can easily cause the body to catch colds and induce various respiratory diseases. Therefore, pay attention to climate change. When you start exercising in spring, you should not take off your outer clothes immediately. Wait until the body is slightly warm and then gradually reduce the clothes. At the end of the exercise, you should wipe off the sweat on your body and put on your clothes immediately to prevent catching a cold.

5. Do not exercise on an empty stomach and encourage eating and drinking before exercise.

Do not exercise on an empty stomach in the spring: do not exercise on an empty stomach or on a full stomach. If you ignore the physical wear and tear, in addition to the occurrence of blood sugar deviations, In addition, the human body's blood is viscous, coupled with factors such as low spring temperatures and vasoconstriction, exercising on an empty stomach may cause sudden death due to hypoglycemia and heart disease. It's best to eat something before exercising. Such as bread, milk, eggs, fruits, eat until half full before exercising. Drink plenty of water to keep your body hydrated.

6. Avoid getting up early to go out for exercise. It is recommended to do it in the afternoon.

In spring, the fog is heavy and the air is not fresh in the early morning. The ground air pollution is the heaviest before sunrise and there is less oxygen at this time. Morning exercise is not recommended in spring. After sunrise, green plants begin photosynthesis, inhale carbon dioxide and spit out oxygen, making the air fresher. It is recommended to exercise at dusk. In spring, the air around 4 pm is rich in oxygen and negative ions.

7. Avoid large amounts of exercise and advocate adjustment and adaptation.

In the beginning of spring, the main purpose of doing sports is to restore the functional level of the human body. Do not blindly pursue the amount of exercise and pay attention to moderation. The amount at the beginning should not be too large, and the rhythm should not be too fast, and exercise should be done step by step. Don’t blindly increase the amount of exercise just for the sake of “quick success”. Prevent muscle and ligament damage caused by a sudden increase in exercise. In spring, the body needs a stage of adjustment to adapt to a greater amount of exercise.

Conclusion: Do you guys understand the four fitness methods? These are our common fitness methods and are easy to implement. I believe that through the above introduction, everyone will stick to exercise and develop good habits of long-term exercise. I would also like to remind everyone to pay attention to safety when exercising!