At the beginning, exercise five days a week, twice a day, and gradually increase to daily exercise.
Mountain climbing and jogging can not only improve heart and lung endurance, accelerate metabolism, but also relieve stress.
The best sport is the racket ball game!!! This research involving 1.2 million people has identified a total of 75 sports.
However, obese people and people with poor joints are not recommended to climb mountains frequently.
Heart disease Generally speaking, the most suitable exercise for heart disease patients is walking.
People at the age of 26-45 who climb mountains and jog are in the critical period of life and career.
Generally speaking, the heart rate of young people after exercise reaches 150 times a minute, and that of the elderly 120 times a minute, which can achieve safe and effective exercise intensity.
More than 60 minutes will not only have higher benefits, but also be prone to negative effects.
In terms of frequency, three to five days a week and one time a day are the most profitable.
The heart rate can be used to estimate the fitness of exercise intensity during exercise.
Children in the age range of 1-7 years old swimming are in a period of rapid physical development.
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After the age of 65, this age group is in a period of physical decline, muscle degeneration is accelerated, walking is easy to fall, it is recommended to do more stability exercises, such as supine leg lift, lunge, etc.
People with chronic diseases may as well choose exercise in this way.
The Lancet study said that swing sports, including badminton and tennis, can reduce the all-cause mortality rate by 47% (referring to the mortality rate of all causes of death).
The best time is between 45 and 60 minutes! In terms of time length, the best time for each exercise is between 45 and 60 minutes.
This movement should start with less intensity and be gradual.
Therefore, swing ball games are the most beneficial sports for mental and physical health.
The strength and muscle mass of people aged 46-65 who walk briskly and exercise strength began to decline.
There are the best sports, and different age groups also have the best way for themselves.
Recommended exercise: walking, taijiquan, self-made aerobic exercise, consume excess fat in the body; Finally, you can do local strength exercises, such as lifting dumbbells.
These exercises may cause slight increase in blood pressure at the initial stage, but after long-term adherence, the capillaries in muscles will expand, and blood pressure can also be reduced by improving mood.
In order to facilitate statistics, they divided these sports into 8 categories: team sports, cycling, aerobics or gymnastics, running or jogging, recreational sports or other, winter sports or swimming pool, walking, and other.
Exercise should be safe, simple and stable muscle group.
The exercise prescription for the special population is targeted at the special population, and the physical condition should be used as a reference standard for choosing exercise.
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In the process of rapid movement, it is necessary to coordinate the whole body muscles, especially the leg muscles.
At the age of 8-25 years old, ball games can improve reaction speed, heart and lung endurance, and contribute to muscle and bone development.
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This paper analyzes the influence of different sports on mental and physical health, and draws this conclusion.
Walking can improve blood circulation and reduce body fat rate; Strength exercises such as squatting and lifting dumbbells can enhance muscle strength.
Swimming can not only regulate cardiopulmonary function, but also exercise physical coordination, laying a good physical foundation for children.
Among all sports, only the frequency of walking can be slightly higher, up to 6 times a week.
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In fact, the golden sport of every age is a “prescription”.
Do you know what the best sports are? The authoritative medical magazine The Lancet once published a study on sports.
The effect of less than 45 minutes will be weakened.
Children around 10 years old can practice table tennis, badminton and other small ball sports to exercise physical flexibility; When you are a little older, you can participate in more competitive sports such as basketball and volleyball.
They are under great pressure and are prone to chronic diseases.
Swimming in the second place can reduce the all-cause mortality rate by 28%, and aerobic exercise in the third place can reduce the all-cause mortality rate by 27%.
The exercise time is not the longer the better.
When exercising, you might as well do stretching exercises first, stretching your legs and twisting your hips, which can not only increase the flexibility of your body, but also prepare for a larger amount of exercise later.
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Not only did we find the best exercise, but we also paid attention to the time of each exercise.
It is better to walk on flat roads rather than climb stairs.
They all said that sports are beneficial to health.
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Diabetes diabetes combines flexibility, aerobic exercise and strength training to better control blood sugar.
Patients with hypertension and hypertension should choose small and medium amounts of aerobic exercise.
Why is swing the best sport? The swing movement can stimulate the shoulder muscles and the biceps and triceps of the arm, effectively strengthen the strength of the shoulder and arm muscles.
Recommended sports: walking, jogging, taijiquan, qigong, swimming, cycling, fitness dance, etc.