Walking, jogging, alternating walking and running, cycling, going up and down stairs, climbing mountains, swimming, boating, skating, skiing, roller skating and other fitness exercises that need to last for a certain period of time belong to endurance sports. Endurance exercise can make beneficial changes in blood lipids. After exercise, the average total cholesterol level of athletes decreased by 0.26mmol/L, the average low-density lipoprotein cholesterol level decreased by 0.65438 0.3 mmol/L, and the average high-density lipoprotein cholesterol level increased by 0.03 mmol/L. ..
1, jogging. When exercising, you should hold your head up, chest up, abdomen in, eyes straight ahead, shoulders relaxed, elbows bent about 90 degrees, and swing back and forth on both sides of your body with the rhythm of running, with the front sole touching the ground and the back sole touching the ground. The running speed is accelerated, the number of steps is increased, and the swing range of arms is also increased.
2. Let's go. When exercising, you need to hold your head up, chest up and abdomen in. Look straight ahead and relax your shoulders. Bend your arms and elbows about 90 degrees, and swing back and forth on both sides of your body with the walking rhythm. When landing, first land on the heel, and then land on the whole foot. The faster you walk, the greater your steps, and the greater your arm swing.
3. Climb the mountain. Climbing mountains is for fitness, not for competition. Be careful not to climb too fast to avoid damaging the knee joint. When going up the mountain, the center of gravity should move forward, and the steps should not be too big. When going down the mountain, you should also pay attention to control the speed not too fast.
4. Ride a bike. Riding a bicycle does not need to carry your own weight, and the knee burden is small during exercise. It is also a kind of exercise suitable for lowering blood fat.
5. Play tennis. Playing tennis with a partner instead of a match, or hitting the ball against the wall without a partner, can last for a long time and can also reduce blood fat.
Second, exercise methods to enhance cardiopulmonary function
Third, ways to enhance muscle strength.
Strength exercise can increase the strength and cell number of muscle tissue, enhance the sensitivity of muscle tissue to insulin, increase the ability of muscle tissue to absorb heat, reduce the accumulation of glucose and fatty acids in adipose tissue and liver, and achieve the effects of reducing blood fat, blood sugar and weight. Studies have shown that after each exercise, the effect of this muscle tissue on increasing energy absorption will decrease with time. Therefore, the exercise of muscles must be regular in order to produce better health care effects.
Middle-aged and elderly people with abnormal blood lipid and blood sugar can use dumbbells and sandbags for strength exercises. The principle of strength exercise is that the negative importance is small but not big, and the negative importance can be used to complete 8~ 15 exercises. During strength training, exhale when lifting the load, inhale when lowering the load, and avoid holding your breath when practicing.