Lazy exercise machine is real:
It is true, from the principle of movement, it should be said that there is a certain role, but if you do not adhere to a reasonable exercise, a balanced diet, certainly can not achieve the desired results. You should know that one point of effort one point of harvest, relying on that kind of lazy method to get good results is impossible.
Some simple exercise methods:
Life exercise. Frequency: several times a day. Time: 30 minutes or more per day cumulatively. Intensity: moderate. This type of activity mainly includes walking, climbing stairs, cycling to work, gardening activities, housework, shopping, shopping, and so on. The best among these are walking, cycling and gardening. If you usually do not have the opportunity to do gardening, you can walk and bike more, and it is best to stick to 30 minutes or more each time. Household chores, cleaning windows, mopping the floor, washing clothes can be a good exercise.
Stretching exercises. Frequency: 5-7 times a week. Duration: 6-10 movements, each lasting 30 seconds. Intensity: stretch until you feel a pulling sensation. This type of exercise mainly includes yoga, stretching movements, soft gymnastics and so on. Office workers should do more shoulder, neck and back stretching, such as standing on the wall, hands along the wall constantly upward stretching "wall climbing exercise"; hands behind the back of the fist stretching the back; hands above the head, waist backward bending, stretching the abdomen.
Aerobic and recreational exercise. Frequency: 3-5 times a week. Duration: 20 minutes or more per session. Intensity: moderately high. Aerobic sports include jogging, cycling, swimming, hiking, aerobic dance, calisthenics, etc.; leisure sports include tennis, basketball, golf and other ball sports. This type of exercise can exercise cardiorespiratory function, leisure exercise can also cultivate sentiment. People with heavier body weight can prefer swimming to reduce the weight of joints.
Muscle exercise. Frequency: 2-3 times a week. Time: every 10 movements for 1 group, do 1-3 groups. Intensity: slightly over muscle load. Including weight training, sit-ups, push-ups, tension bands, etc.. Muscle strength training is most easily overlooked in daily life. Aerobic exercise has little effect on the muscles, so it is important to set aside time each week for specialized strength training. Suitable for daily training are sit-ups, standing push-ups (first do a push-up, then close your legs, stand up, and then repeat the above action), but also dumbbells can be used to carry out some of the upper limbs of the weight-bearing exercises.
Static activities. Do not exceed 60 minutes in a row. This type of activity includes watching TV, playing computer, work, etc. Although sitting can also consume energy, but the amount is very small. It is best to sit for 1 hour to get up and move around. For example, office workers, you can specify that you stand for 3 minutes after returning from each bathroom break, or do a set of stretching exercises.
Exercise misconceptions:
Occasional exercise. Many people use double days for intensive fitness to make up for the lack of exercise. Fitness experts pointed out that lazy exercise will hurt the body, and occasional exercise will hurt the body even more, is tantamount to overeating and binge drinking. Weekend concentrated fitness people are mostly a week before the first 5 days sitting in the office, basically no exercise, the body has actually adapted to this state. Weekend suddenly take out a lot of time to focus on exercise, but instead of breaking the physiological and organic balance that has been formed, the consequences of which are worse than no exercise. Therefore, the scientific and effective practice is to exercise 3 to 5 times a week. Weekend fitness family due to time constraints, usually although not as much time as the weekend, but can choose the appropriate program, tea and dinner for moderate exercise, so that exercise can really get to improve physical fitness and health effects.
Spending on exercise. In the spring and summer, some people will increase the intensity of exercise. Experts believe that appropriate exercise can help lose weight, exercise, but excessive exercise is harmful. Especially in the summer, due to exercise sweating, if excessive exercise, not only the body's water loss fast, potassium and other important elements will also be rapid loss of potassium, a serious lack of will lead to coma or even death; In addition, some of the work has been quite heavy white-collar workers need to consider the intensity of the problem before the fitness, don't be in a very tiring situation or according to the usual intensity of exercise, so as to avoid fitness not to jeopardize the health, or even cause irreparable harm! The first thing you need to do is to take a look at the body of the person you're working with.
Blind exercise. I don't know what I'm looking for in a sport, but I'm just following the trend blindly. Such as the current practice of yoga has become the city's fashion, but experts pointed out that not all people are suitable for practice, this movement on the * flexibility requirements are relatively high, if the flexibility is not, it is very easy to produce strain.
Smoggy day exercise. Foggy weather is very easy to cause the respiratory system's defense function and lung function decline, usually have the habit of exercise should stop outdoor running and walking, it is best not to cardiopulmonary exercise, such as high-intensity running and so on. Because when strenuous exercise, the breathing rhythm is accelerated and deepened, and the harmful gases inhaled in the body will be several times more than usual. Some harmful substances combined with water vapor will become more toxic, such as sulfur dioxide into sulfuric acid or sulfite, chlorine hydrolysis into hydrogen chloride or hypochlorite, fluoride hydrolysis into hydrogen fluoride. Therefore, the haze day air pollution is much more serious than usual. In addition foggy days exercise is also easy to induce cardiovascular and cerebrovascular diseases.