The prescription of healthy exercise is suitable for all ages, and proper exercise is of great benefit to our health. Exercise can not only improve our immunity, keep our health, but also make us feel happy. Now let's share the prescription of healthy exercise for all ages.
Healthy exercise prescription suitable for all ages 1 Boys in their twenties should do more outdoor sports, exercise muscles and enhance cardiopulmonary function. Playing basketball or tennis with friends is a good choice. The most important purpose of exercise for girls of this age is to strengthen their bones and prevent osteoporosis in the future. It is recommended to skip rope or practice step exercises.
Men in their thirties should make some adjustments in the amount of exercise and not do strenuous exercise. Remember to do stretching exercises before and after exercise to prevent strain. Women in their thirties, with slow metabolism, muscle loss and weight gain, can choose outdoor jogging or treadmill exercise to fight against the erosion of time.
Men in their forties should choose low-intensity activities, such as jogging and mountain climbing, which can strengthen their joints and lungs. When carrying out strength training, you should choose exercises that are repeated many times with small weight. Women in their forties, to some extent, increase strength training, which is helpful to alleviate osteoporosis and obesity. Buy a set of light and medium strength equipment and DVD and you can start practicing.
After 50 years old, with the growth of age, exercise should aim at improving the quality of life, preventing falls and improving psychological endurance, which can benefit you for life. Aerobic exercises that men over 50 can choose include brisk walking, swimming and cycling, which can reduce the risk of certain cancers and maintain sexual health. For women over 50, exercise can relieve menopausal symptoms, such as hot flashes, depression and weight gain. It is recommended to exercise for 30 minutes three times a week. Yoga can be added to the exercise prescription, which can keep the flexibility of the body and reduce the psychological pressure.
Prescriptions for healthy exercise for all ages II. The best exercise for different ages
1, 6- 17 years old
People of this age need to focus on strengthening the muscles and bones of our bodies.
Because this is an important stage in shaping our bodies and bones, we can choose moderate and high-intensity exercise to assist some strength training. It is recommended to exercise for more than 60 minutes every day and do high-intensity exercise at least three days a week.
Recommended sports:-jogging, cycling and other moderate-intensity sports; Skipping rope, all kinds of ball games, swimming, high-intensity sports; Strength training such as rock climbing, push-ups and sit-ups.
2. 18-64 years old
At this stage, the intensity of exercise remains unchanged, but it is necessary to gradually increase the amount of exercise, and maintain at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise every week, and keep the whole body muscle strengthening training for more than 2 days.
Unfortunately, nearly 80% of adults in our country don't get enough exercise.
Recommended sports: brisk walking, swimming, ballroom dancing and other moderate-intensity sports; High-intensity sports such as running, aerobics and fast cycling; Elastic belt training, pull-ups, sit-ups and other strength training.
3.65 years old or above
After the age of 65, you need to choose your exercise form carefully. At this time, your body will be more or less unable to adapt to different forms of exercise with the same intensity because of some chronic diseases.
Recommended sports: Walking, dancing, cycling, jogging and other moderate-intensity sports. You can choose dumbbells, gardening, yoga and Tai Ji Chuan for strength training.
For sedentary office workers, exercise is really necessary! However, our body is a magical body. Exercise is good, but don't do it blindly. Also remind everyone of some precautions about sports!
Second, sports precautions
1, the difference between boys and girls' sports
For women, any exercise should follow the principle of easy to difficult, step by step, choose the right amount of exercise to shape a wonderful figure and improve physical fitness. Not insatiable, insatiable. Especially when doing strength training, you should do what you can, and you must remember to stretch after exercise!
For men, it is necessary to control the intensity of exercise, and more importantly, never drink and smoke heavily immediately after exercise! Otherwise it will increase the burden on the heart and blood circulation.
2, the difference between cold/hot weather movement
When the weather is cold, you should first take warm-up measures, and then prepare for the later exercise. Finally, we suggest that we should try not to do outdoor activities in winter morning. Bad weather conditions in winter will not be conducive to our better exercise.
When the weather is hot, people's physical consumption will be greater. At this time, exercise can easily lead to hypoglycemia and excessive exercise, so I suggest you exercise step by step.
Secondly, exercise in summer. It is strongly recommended that you add some salt water after exercise. If the weather is hot to 35℃ and you still want to exercise, then swimming is a very good choice!
3. People who are not suitable for strenuous exercise
For some people, exercise is harmful rather than beneficial, including those suffering from heart disease, respiratory diseases, skeletal sclerosis, severe anemia, brain diseases, ear diseases, lung diseases, epilepsy and so on.
Because too much exercise leads to high heart rate and can't provide enough energy for the body in time, so the above people must be extra careful!