One, aerobic exercise if the purpose of weight loss to increase body fat consumption, long time (more than 30 minutes) aerobic exercise is more appropriate. Have good exercise habits, physical fitness, people can carry out high-intensity exercise; with certain exercise habits, physical fitness, people can carry out medium intensity exercise; initial participation in sports and fitness activities or physical fitness weaker people, can carry out small intensity exercise. Aerobic exercise can choose to walk, jogging, cycling, playing badminton, swimming, etc.; fast-paced and with entertainment and social functions of aerobic aerobics, square dance is also a good choice; and fashionable roller skating, skiing can be used both as a hobby and an excellent form of exercise.
Two, resistance exercise resistance exercise is to improve muscle strength of the movement, mainly including lifting dumbbells, push-ups, sit-ups, equipment exercises. Resistance exercise not only increases muscle strength and quality, but also strengthens bones and joints. In order to avoid fatigue and injury due to insufficient recovery of the organism, it is recommended that young people perform resistance exercise 2-3 days per week, on alternate days; 8-10 movements per day, 3 sets of each movement, and 8-15 repetitions per set. Resistance exercise is not only an option for young people, but reasonable resistance exercise for the elderly can not only reduce fat and improve balance, but also effectively prevent sarcopenia and prevent various accidental injuries due to body falls. Elderly people can choose elastic band, by pulling up the elastic band lunge, elastic band transverse pull turn, elastic band punch, elastic band leg lifting, elastic band back pulling and other actions, each action two groups, each group 30 seconds.
Three, flexibility exercise flexibility exercise can improve body balance, flexibility, coordination and improve cardiorespiratory function, regulate mental state. Flexibility exercise can choose to carry out every day, especially for large-intensity aerobic exercise and resistance exercise before and after, can be used as a preparatory activity and relaxation activities. Taijiquan, yoga, five bird play and so on both physical fitness and make the mind happy, can be said to be two birds with one stone.