It is suitable for strengthening the body, improving the metabolic function of the heart, lungs and body, and restoring physical fitness. Such as walking, running, riding, swimming, boating, climbing, skipping, running, going up and down stairs, etc. It belongs to periodic and rhythmic repetitive sports and ball games.
2. Strength training program
It is suitable for strengthening muscle strength, improving joint function and eliminating local fat accumulation, and can be carried out with various special muscle strength training equipment.
3. Relax the training program
Suitable for relaxing body and mind, eliminating fatigue, and preventing and treating various physical and mental diseases. You can choose walking, Tai Ji Chuan, relaxation exercises, aerobics, qigong and massage.
4. Corrective and therapeutic projects
Suitable for treating certain diseases and disabled patients, targeted medical gymnastics and massage. For example, breathing gymnastics is used to treat asthma and emphysema. Gymnastics to exercise abdominal muscles is used to treat visceral ptosis. Spinal correction gymnastics, used to correct scoliosis, etc.
5. Training plan to improve joint mobility and flexibility
Suitable for joint dyskinesia and chronic joint pain, maintaining joint flexibility. For example, joint stretching gymnastics, joint loosening, and training of various joint activity trainers.
Master the key to scientific fitness
At present, the most reasonable exercise frequency in the world is 3-5 days (times) per week, and less than 3 days (times) per week will have no effect.
Reasonable exercise intensity In general, residents can self-test whether the exercise is moderate or not through a simple method: measure the pulse immediately after exercise. If the pulse is 170 beats/min, minus the age (such as 70) = 100, the exercise intensity is appropriate. If it obviously exceeds this value, it means that the exercise intensity is too high. If you have headache, dizziness, chest tightness, shortness of breath, loss of appetite, poor sleep, etc. After exercise, it also means that you may have exercised too much.
Reasonable exercise time The so-called exercise time refers to the time of continuous exercise, generally 20 ~ 30 minutes is more appropriate. But in the early stage of exercise, we should pay attention to controlling the time of continuous exercise. It is best to exercise for 5 minutes and rest for 2 minutes, so you can master it flexibly according to your physical condition.
Master sports preventive measures
★ Don't exercise immediately after meals.
★ It is best to exercise after 6 am and around 4 pm.
★ Prepare for 5 ~ 10 minutes before exercise, and tidy up after exercise.
★ Measure the pulse frequency 5 minutes after exercise and return to the normal state before exercise.
★ Don't take a bath or eat immediately after exercise.
Walking or jogging is a sport suitable for people who sit in the office for a long time, but it should be carried out on a flat road with fresh air. The correct running posture is: head forward, shoulders relaxed properly, swing arm moving back and forth with shoulders as the axis, elbow angle about 90 degrees. Keep the upper body upright from the neck to the abdomen, and don't shake or fluctuate too much from side to side. The waist should be naturally straight, and the thighs and knees should swing forward and not be lifted. Feet should be placed about 30 cm in front of the body to prevent overstepping. Otherwise, if the calf stretches too far forward, it will cause the heel to touch the ground and produce braking force, which will easily cause damage to bones and joints.