Aerobic exercise and anaerobic exercise
Aerobic exercise: 1. The human body in the case of adequate supply of oxygen for physical exercise
2 measure the standard heart rate of 150 beats/min, if the gold heart rate of 130 beats/min is the most desirable, renal friends to maintain in 110-130 beats/min good
3. Practical examples: jogging, cycling, Tai Chi, square dance, etc.
Anaerobic exercise: 1. explosive, high intensity, high frequency, oxygen can't participate in the supply of energy to the body
2. heart rate is greater than 150 beats/min
3. Practical examples: sprinting, weight lifting, tug of war, plyometrics, etc.
PS: Sprinting athletes are generally relatively muscular. relatively strong, and jogging is relatively thin
Simply remember: anaerobic (Wu Yang) always love to find fat [anaerobic exercise for a long time the body strong will always find you]
After the simple jingle, that in the end, the kidney friend is suitable for aerobic or anaerobic exercise?
The answer you guessed right: aerobic exercise (medium and low intensity exercise is the most appropriate)
Second, aerobic exercise classification
Walking, the natural method of qi exchange (Taoist Longmen School), walking, walking backwards, jogging, eight brocade, yoga (high temperature on the pull back bar), Pilates, square dance (Ghost Step Dance), riding (attention to automobile exhaust fumes), swimming, tai chi, shuttlecock (plate, abduction), five bird's play
Simple manipulation of the body's strengths and weaknesses is the key to the success of the program.
Simple operation easy to learn the eight brocade
Hua Tuo invented fitness exercises
Five Animal Play
Five Animal Play, respectively, Tiger Play, Deer Play, Bear Play, Ape Play and Bird Play, each of which mimics the movement of the corresponding animal. The traditional five birds play **** there are 54 movements; by the State General Administration of Sports Organization of the experts of the new fitness qigong - five birds play, each play is divided into two movements, respectively: tiger lift, tiger pouncing; deer against the deer run; bear transport, bear shaking; ape lift, ape picking; bird stretching, bird fly. Each action is symmetrically left and right once each, and with the breath conditioning.
Learning the Tiger's Play is enough to strengthen the kidneys and preserve the yang.
I gave you a long time to find a detailed explanation of the Tencent video, although I found but can not upload, if there are partners who want to video can be backstage reply to me, add my WeChat to you to pass, in order to collect to be used.
Yoga, in the potato online Huilan Yoga detailed explanation, interested in can go to self-study, the following brief introduction to the two movements can exercise the back muscles, nourish the kidneys, dredge the meridians, strong waist and protect the kidneys. The two simple actions will be enough for me to use, and you?
The Bay 12 can not see clearly can see this decomposition picture
Third, the movement of 3 points
adhere to the low cost, simple and easy to implement
adhere to: two programs: 1. Join a group of people with your like-mindedness, than their own love of action, if you are the master of the face that have to be le, "hold up! "
2.
2. Alipay --- sports services --- daily red packet race, the first to take out a few dollars to press here, you must exercise to their own prescribed number of steps, otherwise this money to Ali, reached the red packet can also be divided, in order to this few dollars to exercise na, said good at the beginning in order to health it, haha. Now in time for the double 11 activities, empty the shopping cart, we can also participate in the opening of the treasure box, outside a we will draw 1111 yuan it.
Low-cost, simple and easy to implement: walking, can also be suitable for personal preferences and economic ability to set ah.
Fourth, note
exercise to what extent the best: sweat. Chinese medicine is concerned about sweat for the heart of the liquid, the heart of the blood, blood and sweat with the source, so sweat is the realization of blood. Similarly, the steam of course is also the best micro-sweat.
Exercise time: 0.5-1h best
Weekly exercise frequency: 3-5 times, if you can walk 0.5h after meals every day is also good, we strive to live to 99.
Immediately after the exercise should not be drinking a lot of water, because it is easy to muscle cramps, should be "many times less drink" drinking method.
This is the first time I've ever seen a person with a high level of health.
Incidentally, if you avoid strenuous activity for three months after kidney penetration surgery, it is best to resume exercise six months after the interval is appropriate, many times each person's body is different, depending on the person, their own control.
Fifth, the harm of non-exercise
Exercise is the best way for the body to recover itself, if you often exercise, you will feel that the blood vessels will also increase with the amount of exercise and thickening. Long-term non-exercise can lead to a decline in the body's immunity, susceptibility to infection, etc. It can also lead to a reduction in cardiopulmonary function, intestinal peristalsis slows down, muscle aches and pains and atrophy. Kidney friend microcirculation many people eat Bailing, Jinshui Bao and other drugs, eat them this kind of tonic is certainly good, but at the same time do not forget the natural self, you are an engine, adhere to the movement is the king.
Supplement a good medicine: smile. Because in addition to exercise to burn calories, he can also, at the same time, he is also able to regulate the state of mind, is a good medicine for internal needs, we move forward together, go.