Sports advantages: swimming needs to overcome the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Swimming in cold water consumes a lot of calories, which is an exercise with remarkable weight loss effect; With dieting, the effect is more significant.
Step 2 jog
Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Breathing" effect, in the process of running, the average vital capacity increased from 5.8L to 6.2L, at the same time, the oxygen carrying capacity in the blood will also be greatly increased; Improve heart function, long-term jogging can slow down the quiet heart rate and increase the elasticity of blood vessel wall; Decompression and jogging can relieve tension and anxiety and are good for health.
3. Bicycle
Benefits of exercise: delaying brain aging and improving the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.
Extended data
Matters needing attention
1, a lot of fitness exercise may slowly damage your body, for example, running more than 15 miles a week is a bit too much. It is recommended to exercise 4 to 5 times a week for 30 minutes each time. Cooper believes that as long as moderate exercise can effectively reduce the possibility of cardiovascular disease and cancer.
2. When exercising, the muscles in all parts of the body need more oxygen, and the blood circulation in the body will intensify, and breathing will also intensify. However, if the muscles continue to contract for a long time, the waste in the muscles will be taken away by the supplied oxygen. In addition, during aerobic exercise, the accumulated sugar in the body will be oxidized by oxygen, which can be effectively consumed, and aerobic exercise can also promote cardiopulmonary function. Aerobic exercise can also relax the mood, which is the main way of fitness and the best way to lose weight healthily.