Generally 3 days a week.
Exercise that is intended to strengthen the body generally requires at least 30 minutes or more at least 3 times a week. A certain intensity of exercise is required, with a guaranteed heart rate of 100 beats per minute or more, such as brisk walking, jogging, and jumping rope.
If the purpose of the exercise is to eliminate excess body fat and reduce body weight, the exercise needs to be more than 5 times a week. The effect increases as the frequency of exercise increases, because there is a direct relationship between the frequency of exercise and the effect of exercise.
The fitness effect on the muscles and the whole body organs and systems after 1 exercise can be preserved for at least 3 days. That is to say, before the effect of the first 1 exercise before the disappearance of the 2nd exercise, so that the effect of each exercise will be cumulative, to achieve the purpose of improving physical fitness and increase health.
If the interval between each exercise is too long, it will destroy the continuity of the exercise training and make it difficult to achieve the desired fitness effect. And it's easy to produce muscle soreness and fatigue after each exercise, and may even produce muscle and joint injuries.
What are the effects of exercise on the body?
1. Promote metabolism
Exercise can accelerate the rate of metabolism in the body, so that our heart rate, blood flow rate to speed up and promote the body to release heat, the body of a large number of toxins, metabolic waste, etc. will be in the form of sweat out of the body, the body will become cleaner and easier.
2. Prevent cardiovascular disease
Exercise can make the heart get effective exercise, so that the contraction of the heart to become favorable and increase the caliber of the heart's coronary arteries, by increasing the elasticity of the arterial wall to play a role in the protection of blood vessels, and in addition to exercise to promote the body's burning fat, you can reduce the heart's pressure and burden on the prevention of cardiovascular disease has a positive effect. Cardiovascular disease has a positive effect.
3. Improve brain function
Exercise on the central nervous system of the brain has a positive role in regulating the movement of the brain by the brain command and the movement of the brain's central cells in a state of excitement, and constantly enhance the vitality of the brain cells and the cerebral cortex of the regulatory capacity of the brain, so that the brain thinking to become more agile and flexible.
4. Enhance lung function
Exercise stimulates the respiratory center and accelerates the respiratory rate, increases lung capacity, makes our respiratory muscles and respiratory muscles are effectively exercised, and then increases lung capacity and improves lung function.
5. Let the joints and bones more flexible
Exercise makes the whole body muscles and joints are effective exercise, can promote more calcium storage in the bones, significantly improve the quality of the bone and bone density, the bones become solid can avoid osteoporosis, and ligaments around the joints and the toughness of the muscles to become stronger, so that the joints and to avoid the occurrence of arthritis. The result is that the joints are stabilized and arthritis is avoided.
6. It can improve the body's resistance
Exercise can make the whole body cell activity, significantly improve the internal environment and make it in a stable state, but also can activate the quiet immune cells and enhance the immune function of the human body, and effectively improve the human body's resistance to germs.
7. You can lose weight
Exercise is the most respected way to lose weight, mainly because exercise can regulate the nervous and endocrine system, enhance the role of metabolism and accelerate the rate of fat metabolism, promote the consumption of excess energy and inhibit its transformation into fat in the body, play a role in losing weight and shaping the body.
8. can slow down the aging
The human body organs and tissues will gradually aging, and exercise can enhance cellular vitality, so that the person presents a youthful state, coupled with exercise to promote the cellular dirt, free radicals, and other harmful substances discharged, so that the skin has become more elastic and radiant, effectively slowing down the rate of aging.
9. Can reduce stress
Exercise can regulate the brain's excitation and inhibitory processes, preventing the brain from excessive nerve tension and play a role in eliminating negative emotions and reducing stress, and exercise after sleep quality has also been improved, so that we have more energy to face life and work.
Exercise has a lot of positive effects on the body, we should choose the appropriate exercise according to their own ability, do not blindly exercise.