Methods of daily exercise
Take a walk, brisk walk or jog.
This is the simplest exercise method, and there is no skill at all, as long as you are willing to get up early a little every day or take twenty or thirty minutes after dinner. This method can not only enhance our heart and lung function, eliminate brain fatigue, strengthen body muscle tissue and other benefits, in fact, this is a whole-body exercise, which can exercise most organs and tissues of our body.
Ride a bike
You only need to buy a bike and a helmet to enjoy the fun and benefits of riding. 30 minutes each time is appropriate, but it should not exceed 1 hour. Riding can not only lose excess fat, but also strengthen the body and enjoy the beautiful scenery along the way. It is environmentally friendly and free, and there is no need to worry about traffic jams. In short, there are many benefits.
rope skipping
Skipping rope is not limited by the venue. A small place is enough, and it is easy to learn. It can be varied or simple. For teenagers, skipping rope can not only exercise, but also promote the growth and development of teenagers and help them grow taller. But skipping rope is not suitable for the elderly and is easy to get hurt. Skipping rope is not recommended for the elderly.
dance
Whether it is ballroom dancing or square dancing, you can dance as long as you like, which can enhance your flexibility and coordination, cultivate your temperament and shape your beauty. The effect of exercise is also recognized by everyone. Just like many parents now let their daughters learn to dance, most of them don't want their children to be accomplished in dancing, just hope that their children can exercise and have a good temperament and body shape.
Practice Tai Ji Chuan.
There are so many kinds of boxing in China, why do I recommend Tai Ji Chuan? Because Tai Ji Chuan has the highest penetration rate, it is easy to find a teacher, and the movements can be soothing and melodious, but also strong and powerful, which is suitable for the vast majority of people. The effect of fitness and health preservation is recognized worldwide. However, it should be noted that the knees must swing in the direction of toes during practice, otherwise it is easy to hurt the knees.
The benefits of exercise
Exercise is good for all muscles.
There are about 6 billion muscle fibers in the human body, including 639 muscles, which are divided into voluntary muscles and involuntary muscles. All movements of the body are due to muscle contraction. Human physical strength is also produced by muscle contraction. Insist on exercise, muscle fibers will gradually become thicker and stronger, the reserves of protein and glycogen will increase, blood vessels will be rich, blood circulation and metabolism will be improved, and the endurance, speed, flexibility and accuracy of muscle movements will be improved, thus preventing muscle aging.
Benefits of exercise therapy on respiratory organs
The human lung consists of about 750 million alveoli, which are the main organs for breathing. The human body continuously sucks in oxygen from the fresh air in nature, and exhales carbon dioxide produced by tissue and cell metabolism. This process of absorbing oxygen and expelling carbon is called breathing. Ordinary people breathe every minute in a quiet state 16? 18 times. When people inhale as much as possible and then exhale as much as possible. The total exhaled volume is called vital capacity. Normal adult male's vital capacity is about 3500-4000ml, and female's is 2500-3000ml. Continuous exercise can strengthen the respiratory muscles, enlarge the range of breathing movements, increase breathing difference, increase vital capacity and deepen breathing depth. With the improvement of respiratory function, lung gas exchange is sufficient, oxygen content in blood increases, and the oxidation process of energy substances is perfect, thus promoting the metabolism of the whole body. It is extremely beneficial to maintain vigorous energy and delay physical aging.
The benefits of exercise on bones.
There are 206 bones all over the body. It can support, protect and exercise the human body. Bone marrow also has hematopoietic function. Exercise and health preservation can make bones grow well, promote bones to be strong, and enable bones to bear greater loads. Muscles are attached to bones. Insisting on exercise can enlarge the bony process at the attachment of muscles, improve the blood circulation and metabolism of bones, thicken the density of the outer layer of bones, make bones stronger, and improve the ability of bones to resist fracture, bending, compression, elongation and torsion. Strengthen the toughness of joints, improve the elasticity and flexibility of joints, and prevent bone hyperplasia, ligament and muscle degeneration. Continuous exercise can make people relaxed, agile and powerful.
Matters needing attention in sports and fitness
First of all, we must prevent heatstroke.
People are prone to heatstroke when they exercise in summer. At this time, their body temperature suddenly rose sharply and they could not dissipate heat through sweating. Headache, dizziness and irritability follow, and high humidity is more likely to cause heatstroke. Therefore, in summer, we must start with a small amount of exercise, start from a short time, let the body slowly adapt to the hot weather, avoid exercising in the scorching sun for a long time, and replenish water in time. After exercise, you can drink some ice water in moderation to help accelerate heat dissipation.
Secondly, the problem of diet.
Cold drinks are the first choice after strenuous exercise, but too many cold drinks will make the body suddenly lose balance and affect health. Drinking more water after sweating is not good for your health, which will suddenly increase the burden on your heart. Dilution of gastric juice will affect digestion and cause many diseases. Drinking beer after exercise is also harmful. Experts say that warm and light salt water is the best drink after exercise.
The third is the time factor.
The weather is cooler in the morning, but in the morning, due to the inversion layer near the ground, air pollutants are the most difficult to spread, and breathing is accelerated during exercise, which will produce more harmful substances and induce diseases such as tracheitis and pharyngitis, which is not good for the body. Noon is the time when the temperature is the highest and the sunshine is the strongest. Of course, summer sports should avoid noon. Therefore, summer evening exercise is more beneficial to your health.
Fourth, pay attention to skin care.
The hot weather and scorching sun in summer do great harm to the skin. Always clean your skin, wash your face and take a bath with less soap to reduce the adverse stimulation to your skin. You should also choose sunscreen skin care products properly to reduce the adverse effects of sun exposure, and of course, try to avoid activities such as sports under the hot sun.
Fifth, choose the right exercise.
Affected by the scorching sun in summer, many sports are not suitable. Sports enthusiasts can change from time to time, climbing stairs instead of climbing mountains, walking in the morning and evening instead of running, indoor activities instead of intense football and so on. The best exercise in summer is swimming, which can cool down while exercising. But it is not advisable to swim immediately after sweating. Pay attention to prevent pinkeye, otitis media, sinusitis and various dermatitis before and after swimming, and pay more attention not to swim in sewage and unsafe places.
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