Recommended exercises: aerobic exercises such as walking, Taijiquan and self-made gymnastics, which consume excess fat in the body; Finally, do local strength exercises, such as lifting dumbbells.
In the process of rapid movement, it is necessary to coordinate the muscles of the whole body, especially the leg muscles will be effectively exercised.
Not only will there be no higher profit if it is more than 60 minutes, but it is also easy to produce negative effects.
The best duration is between 45-60 minutes! In terms of time length, the best time for each exercise is 45-60 minutes.
There are the best sports, and different ages also have the best ways for themselves.
People with chronic diseases may as well choose exercise in this way.
Mountain climbing and jogging can not only improve cardiopulmonary endurance, accelerate metabolism, but also relieve pressure.
▌ source: network..
Exercise should be safe, simple and stable.
These exercises may lead to a slight increase in blood pressure in the initial stage, but after long-term adherence, the capillaries in the muscles will dilate, and the blood pressure can also be reduced by improving mood.
Type 2 diabetes diabetes combined with flexibility, aerobic exercise and strength training can better control blood sugar.
For convenience of statistics, they divided these sports into 8 categories: team sports, cycling, aerobics or gymnastics, running or jogging, recreational sports or others, winter sports or swimming pools, walking and others.
This paper analyzes the impact of different sports on mental and physical health, and draws this conclusion.
Walking can improve blood circulation and reduce body fat rate; Static squatting, dumbbell lifting and other strength exercises can enhance muscle strength.
It is better to walk on a flat road instead of climbing stairs.
The best sports are swing ball games!!! This study involving 1.2 million people identified a total of 75 sports.
02 gold sports of every age in fact, sports is a “prescription”.
In terms of frequency, 3-5 days a week and once a day have the highest returns.
1 hypertension patients should choose small and medium amount of aerobic exercise.
46-65 years old walking and strength exercise.
However, people with obesity and poor joints are not recommended to climb mountains frequently.
Therefore, swing ball games are the sports that benefit the most from mental and physical health.
Swimming can not only regulate cardiopulmonary function, but also exercise physical coordination and lay a good physical foundation for children.
It is recommended to do more stability exercises, such as supine leg lifting and lunge.
03 exercise prescription for special people is for special people.
People aged 26-45 who climb mountains and jog at this stage are in a critical period of climbing in life and career, with great pressure and easy to induce chronic diseases.
The physical strength and muscle mass of people in this age group begin to decline.
01 why is swing the best sport? The swing movement stimulates the shoulder muscles and the biceps and triceps of the arm, effectively strengthening the strength of the shoulder and arm muscles.
At first, I exercised five days a week, twice a day, and gradually increased to exercise every day.
At the same time, it can promote the brain to think quickly and nervously, and has the function of strengthening the brain; It can also regulate the movement of the eyes and promote the blood supply and metabolism of eye tissues.
Children around 10 years old can practice table tennis, badminton and other small ball sports more to exercise their physical flexibility; When you are a little older, you can participate in more competitive sports such as basketball and volleyball.
Lunge practice after 65 years old: at this age, the body is in a decline period, the muscles are accelerated and degenerated, and it is easy to fall when walking.
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 the whole body, but also prepare for a larger amount of exercise later.
This exercise should start with a small intensity and gradually.
The longer the exercise time, the better.
At the beginning of the text, it is said that exercise is good for health.
We not only found the best exercise, but also paid attention to the time of each exercise.
Whether the exercise intensity is appropriate can be estimated by heart rate during exercise.
Children in the age group of swimming from 1 to 7 years old are in a period of rapid physical development.
The effect will be weakened if it is less than 45 minutes.
According to the research of the lancet, 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); Swimming ranked second can reduce all-cause mortality by 28%; The third place aerobic exercise can reduce all-cause mortality by 27%.
Do you know what is the best exercise? The lancet, an authoritative medical magazine, once published a study on sports.
Among all the sports, only the frequency of walking can be slightly higher, up to 6 times a week.
3 heart disease generally speaking, the most suitable exercise for heart disease patients is walking.
Recommended Sports: walking, jogging, Taijiquan, qigong, swimming, cycling, fitness dance, etc.
Ball games can improve reaction speed, cardiopulmonary endurance and contribute to muscle and bone development in the age group of 8-25 years old.
Generally speaking, the heart rate of young people after exercise reaches 150 times per minute, and that of the elderly reaches 120 times per minute, which can achieve safe and effective exercise intensity.
Physical condition should be taken as a reference standard for choosing exercise.