Three high people can be based on their own physical condition, to maintain the appropriate heart rate before, during and after exercise, to maintain the center rate of exercise in (170-age) or so, and exercise for about 30 minutes a day. Special reminder, for obese people should not be strenuous exercise or multi-degree exercise according to their own conditions to choose the appropriate way of exercise, step by step, and eventually reach a moderate intensity, that is, the self-feeling in the process of exercise can be talking, but can not be released to sing, each time the aerobic exercise at least ten minutes or more, to carry out the exercise, do not have an empty stomach, so as to avoid the occurrence of hypoglycemia, it should be in the 2 hours after the meal. When hungry or one hour after meals should not do exercise.
Taijiquan is slow and simple, and all people are able to learn it in a short time. According to research, people who play tai chi for six months to a year will generally have better balance and physical fitness, and their three highs will improve. Resistance training can use a variety of small equipment such as dumbbells, barbells, etc. for 5-10 groups involving the major muscle groups, the intensity can be controlled at 12-15RM, 2-4 times a week to do, you can progress from low intensity for a short period of time gradually progressing knife in the intensity for a long time
It is appropriate to carry out 30 minutes after meals, no less than 30 minutes a day, no less than 5 times a week. Heart rate is calculated according to the above law, in order not to feel tired, slightly sweaty, breathing slightly shortness of breath is appropriate. Aerobic exercise is the mainstay, e.g., walking, swimming, cycling, etc. Strength training, such as squatting against the wall, deadlift curls, etc.. Warm up with flexibility training, such as stretching, yoga, tai chi, etc. Dancing square dance (150 minutes per week, divided into 5 times) coupled with practicing dumbbells and other muscle training (2-3 times per week, each movement 10-15 times), this combination is also good, can lower blood sugar.
In the comprehensive treatment of "three highs", exercise is an effective complementary therapy. Appropriate sports can improve the cerebral cortex regulation function, relieve the spasm of small arteries, promote the expansion of peripheral blood vessels, reduce the resistance to blood flow.