Do you know what is the healthiest way to exercise? Many people exercise beyond their physical limits in order to improve their physical fitness and lose weight in a short time, which is very harmful to their health. I collected and sorted out the relevant information about how to exercise to be healthy for everyone. Let's have a look.
How to exercise to be healthy? 1 1, squat movements should master the essentials.
For elderly women, when doing squats, separate your feet and toes slightly outward; This simple solution can make the femur and hip joint in line, and make the knee above the ankle joint when squatting, instead of moving forward. After adopting the correct exercise method, the strength of knee joint will become stronger and the times of knee joint pain will be reduced. Men's hips are different from women's, so when doing squats, your toes should be forward. Hagen added: "When standing in front of a squat, women really need to spread their feet a little wider than their hips, which will make it easier to squat."
2. Strength training can change aging genes.
Studies have shown that only 26 weeks of strength training can reverse the aging process at the genetic level. Hagen said: "On the premise that the elderly are not seriously ill, they can still do strength training of various muscle groups like young people." In addition, strength training can maintain muscle weight, because with the increase of age, people will lose about 2 or 3 kilograms of muscle every 10 year, while fat will increase by 4 or 5 kilograms in the same period. Therefore, in order to keep the balance between muscle and fat, the elderly should also carry out strength training.
3. Think more when exercising.
Hagen's favorite sentence is: "Physical exercise is to do crossword puzzles with your body." The greater the amount of this activity, the higher the degree of brain participation and the better the fitness effect. For example, sports that can improve the reaction time of the elderly include playing tennis, table tennis and badminton; Sports that can improve memory, such as ballroom dancing and rumba dancing; Sports that can change the direction of the body, such as taekwondo, rhythmic stepping.
4. Intermittent aerobic exercise is more efficient.
The lowest level of exercise is moderate-intensity aerobic exercise every week 150 minutes, but Hagen found through research that 240 minutes of aerobic exercise every week is more conducive to heart health, because aerobic exercise can improve the function of mitochondria. Mitochondria are organelles that can produce energy in human cells, and usually decrease with age. If the elderly feel that doing aerobic exercise for 4 hours a week is too long and too heavy, they can choose intermittent exercise. Through high-intensity exercise and low-intensity recovery rest alternately.
These are the healthiest forms of exercise. You must exercise like this at ordinary times. Only in this way can we keep healthy. If the exercise you choose is unhealthy, it is not good for your health. Sometimes it may cause symptoms of illness in the body.
How to exercise to be healthy? 2 1, the healthiest aerobic exercise.
1. 1, various aerobic exercises
I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.
1.2, swimming
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
1.3, running (fast walking)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect.
1.4, skipping rope
Skipping rope is easy to learn and the equipment is simple. It is very good to exercise in a small open space. Aerobic exercise can be said to be inexpensive. Jumping rope can increase heart rate and respiratory rate in a few minutes and lose weight in a short time.
2. The healthiest anaerobic exercise mode
2. 1, race
Anaerobic exercise refers to the high-speed strenuous exercise of muscles in the state of "hypoxia" 100 m and 200 m sprints are anaerobic exercises. From the sports point of view, sprinting can make people sweat a lot and lose weight. Because these projects mainly consume creatine phosphate and adenosine triphosphate. It is important to keep sprinting, so as to consume fat.
2.2. Weightlifting
Weightlifting can improve the synthesis of protein, increase muscle mass and improve basal metabolism. The principle of sports like dumb bell exercise is to achieve the effect of exercise by applying load to muscles.
2.3. Long jump
The technical links of long jump mainly include: run-up, take-off, flying and landing. These exercises are intense and can consume body fat well.
3. What are the benefits of regular exercise?
Researchers point out that exercise will bring certain health benefits, including aerobic exercise, cycling, playing football, playing squash, running and swimming. At the same time, the researchers surveyed 80,306 British adults and found that aerobic exercise, cycling, squash and swimming can reduce the risk of individual death, with the risk reduction rates of 27%, 15%, 47% and 28% respectively.
Compared with people who never or rarely take part in sports, the risk of death of individuals with high overall sports and sports level will be reduced by 34%. However, the general evidence is not enough to show that all exercise methods have the same impact on health. A review article on 20 15 illustrates the different effects of 26 kinds of exercise on health benefits. Researchers have given strong evidence that running and football can improve heart function, aerobic metabolism, metabolism, balance and body weight. In addition, football is also beneficial to the exertion of muscle function, but the health benefits brought by other sports except running and football may not be consistent.