Exercise the heart. Swimming, walking, jogging, cycling and all aerobic exercises can exercise the heart. Benefits of aerobic exercise: it can exercise the heart and lungs, enhance the function of circulatory system, burn fat, increase vital capacity, lower blood pressure, prevent diabetes and reduce the incidence of heart disease. It is suggested that the American Institute of Sports Medicine should test the heart rate after exercise to reach 60%-90% of the maximum heart rate if it wants to know whether the aerobic exercise intensity is appropriate. If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and prolong exercise time, which consumes more calories. Exercise frequency is 3-5 times a week, 20-60 minutes each time.
Muscle. If you want to exercise your muscles, you can practice repeated stretching, bending and muscle exercises such as weightlifting and gymnastics. Muscle exercise can burn calories, increase bone density, reduce the risk of injury, especially knee injury, and prevent osteoporosis. In weightlifting, first check, if you can lift something eight times in a row, start practicing from this weight. When you lift a heavy object 12 times in a row, try to increase the weight by 5%. Note that every time you exercise, you should carry out 8-12 continuously to reach the maximum muscle strength of 70%-80%, and the training effect is good. 2-3 times a week, but avoid exercising a group of muscles for two consecutive days, so that the muscles have sufficient recovery time.
Fitness is a kind of sports, especially unarmed or instrumental gymnastics. Gymnastics can enhance the strength, flexibility, endurance, coordination and control of all parts of the body, thus making the body strong. If you want to relieve stress, exercise at least three times a week.
Exercise the heart. Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease. The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate after exercise. It is advisable to reach 60%-90% of the highest heart rate. If you want to lose weight through aerobic exercise, you can choose moderate and low intensity exercise to extend the exercise time. This method consumes more calories. Exercise frequency is 3-5 times a week, 20-60 minutes each time.
Bodybuilding muscles. If you want to exercise your muscles, you can practice repetitive muscle stretching and buckling exercises such as weightlifting and gymnastics. Muscle exercise can burn calories, enhance bone density, reduce the chance of injury, especially joint injury, and prevent osteoporosis. Measure before lifting weights. If you can lift eight times in a row, practice from this weight. When you can lift this weight 12 times in a row, try to increase the weight by 5%. Note that lifting 8- 12 times in a row during each exercise can reach 70%-80% of the maximum endurance of muscles, and the exercise effect is better. 2-3 times a week, but avoid exercising the same group of muscles for two consecutive days, so that the muscles have sufficient recovery time.