Fitness varies from person to person. We should learn to choose wisely. It is not easy for office workers to set aside a fixed time to go to the gym every day. People must follow the scientific methods when doing fitness exercises, which vary from person to person, from time to time and from place to place, so as to obtain the best and lasting fitness effect. Fitness varies from person to person. We should learn to choose wisely.
Fitness varies from person to person. Learn to choose 1 fitness exercises skillfully. First of all, we should choose the appropriate exercise according to our own situation and the purpose to be achieved. If you are weak and sick, you should step by step and gradually increase your exercise. At first, you can play Tai Ji Chuan, Taijiquan, take a walk, jog, and do fitness gymnastics. And then step by step with the improvement of your physical fitness.
Gradually increase the intensity of exercise, and then carry out large-scale exercise programs; Because mental workers often use their brains and sit still at their desks, walking, jogging, climbing mountains, playing ball, swimming, gymnastics and so on. It is a good fitness program for mental workers to enhance their cardiopulmonary function and physique; Because retirees are older, they are not suitable for high-intensity exercise. Tai Ji Chuan, Qigong, walking, jogging, croquet, broadcast gymnastics and other activities can nourish the mood and prolong life. You can choose several kinds of cooperation. Obese people can choose cycling, ball games, long-distance running, swimming, skipping rope, kicking shuttlecock and other activities.
To consume excess fat in the body and make the body fit and slim; Thin people should choose exercise to enhance muscle strength and promote digestion and absorption. The former, such as push-ups, parallel bars, tensioners and dumbbells; The latter includes running, swimming, broadcast gymnastics, Tai Ji Chuan and ball games.
Personality characteristics should be distinguished in fitness
For extroverts, group projects will give them greater happiness and excitement. Competitive activities such as football, basketball, tennis, volleyball and boxing give athletes the opportunity to compete with others.
Introverts are generally not suitable for competitive and intense sports. Competition with others may bring them some psychological pressure, so they may choose walking, jogging, swimming, walking, boating, Tai Ji Chuan and other sports that can be carried out alone.
Choose the exercise that is most suitable for fitness.
Best brain-strengthening exercise: Generally speaking, exercise can strengthen the brain. At the same time, exercise can also improve heart function, speed up blood circulation, and make the brain get more oxygen and nutrition. All aerobic exercise has the function of strengthening the brain, especially bouncing exercise, which can supply enough energy to the brain.
Best anti-aging exercise: There are many reasons for human aging, but recent research shows that a harmful substance called oxygen free radicals plays an important role in the accumulation of the body. Running is the first anti-aging fitness method. Experiments show that as long as you keep running, you can mobilize the enthusiasm of antioxidant enzymes in your body, thus achieving anti-aging effects.
Best weight loss exercise: Generally speaking, all aerobic exercises have weight loss effect, but the best effect is to use both hands and feet, such as swimming.
Best bodybuilding: Many young men and women pursue bodybuilding. As long as we insist on aerobics and gymnastics and strengthen balanced and coordinated exercises, we will get obvious results.
Fitness should follow physiological laws.
At the beginning of exercise, do some light warm-up exercises with a small amount of exercise to prepare the body before entering strenuous exercise. If you can do stretching exercises such as brisk walking, jogging and moving joints, you can increase the softness of joint tissues and the coordination ability of muscles. When doing aerobic equipment training, you can set low intensity and low speed first, and then gradually increase the intensity and speed when the heart rate, blood circulation, energy metabolism and body temperature rise. This not only contributes to the efficiency of muscle activity and joint lubrication, but also prevents sports injuries. In the process of exercise, we should arrange the amount of exercise reasonably according to our own situation. For example, aerobic exercise lasts for about 20 minutes or more, and the intensity is moderate or above. Muscle training requires proper weight and aerobic training.
Fitness channel I remind: after strenuous exercise, we should gradually reduce the amount of exercise, let the body slowly return to normal state, and do some stretching and other activities that can relax muscles. To learn more about health and fitness, please pay attention to the fitness channel.
Fitness varies from person to person. We should learn to choose wisely. 2. Exercise should be adapted to local conditions.
Generally, outdoor parks with lush flowers and trees are chosen. The best place is flat, quiet, sunny and fresh air. Of course, it can also be done at home or indoors. In order to find a venue, it is time-consuming and laborious to run around. This is not desirable, and everything should stop.
Fitness programs and time vary from person to person.
Everyone should choose their own fitness program according to their health, gender, age, living habits, interests and exercise basis. Generally, there are race walking, jogging, aerobics, Tai Ji Chuan, Taijijian, Qigong, weightlifting, running in place, stepping and sit-ups.
You can also use fitness equipment to exercise. You can join friends with similar physical conditions to exercise together, but don't run in groups every day and force yourself to keep up with others. But it is ok to participate in group activities with moderate exercise, such as yangko, group dance and group gymnastics. Combine exercise with interest, exercise with one's own conditions. The daily exercise time depends on your physical level, ranging from half an hour to two hours.
Exercise should conform to the season.
Human beings take nature as their living conditions and are restricted by climate change in four seasons. Therefore, exercise must adapt to this law, improvise and improve the fitness effect. Spring is the best exercise time, so go to bed early and get up early to exercise. Winter is the season when everything is hidden, so to reduce outdoor activities, it is best to exercise in 10 ~ 15. Summer temperature is high, heatstroke prevention is the premise, outdoor activities should not be too long, do not exercise vigorously, enough is enough, take care of yourself. Autumn climate is suitable for exercise, appetite is obviously enhanced, and people's physical strength is enhanced, so the amount of exercise and exercise time can be appropriately increased.
Exercise should be carried out according to the characteristics of life and work.
Mental workers should exercise more, and outdoor activities are essential; Manual workers are often limited to a certain kind of work, limited to the activities of certain tissues and organs, and their bodies have not been fully and systematically exercised, so remedial measures should be taken to exercise.
Workers who often stand should always sit and walk. People who often sit in the office should take the stairs to and from work as far as possible, do not take the bus on foot, and conduct outdoor activities in due course.
Prepare activities and organize activities
Warm-up activities can improve the excitability and sensitivity of the nervous system and enhance the flexibility of muscle joints. Warm-up activities include gymnastics, walking, running and jumping. Do some relaxing activities after exercise, and let the nervous mood gradually return to a relaxed and quiet state. Generally, through jogging, walking, unarmed exercise and self-massage, muscle relaxation, breathing and steady heart rate are gradually achieved. You should also dry your sweat and get dressed in case you catch cold.