What kind of exercise is good for health, the body is the foundation of our life, so exercise in our life is conducive to enhancing the body's immunity, and many people will choose to exercise in the morning, jogging in the morning is a very good choice. Here's a detailed introduction to what exercise is good for health.
What exercise is good for health 1 First, jogging.
Jogging is a common aerobic exercise, which has always been loved by many sports enthusiasts. Many people choose jogging to exercise. If you want to lose weight, you can also jog. Jogging has many benefits, but what are the specific benefits? Let me introduce it to you.
1, heat consumption
The calories consumed in one hour, the condition of easy exercise is 420 calories (your weight is about 120 kg); 588 calories (your weight is about 150 pounds)
2, enhance muscle and muscle endurance
Regular and uninterrupted jogging can enhance motivation and muscle endurance, which is our ability to keep working and cope with emergencies. Jogging is a very good choice.
3. Improve cardiopulmonary function
Persisting in jogging will increase the systolic blood volume, lower the resting heart rate, lower blood pressure, increase the content of HDL cholesterol in blood and improve the working ability of the body.
Second, yoga.
Yoga is a system that helps human beings to give full play to their potential by raising their consciousness. Practicing yoga can decompress and nourish the heart, release the body and mind, make the whole body comfortable, and achieve the purpose of nourishing the heart and nourishing the nature. Now let me tell you the benefits of practicing yoga.
Yoga originated in ancient India and is one of the six philosophical schools in ancient India. It explores the truth and method of "the unity of Brahma and Me". What modern people call yoga is mainly a series of methods to cultivate one's self-cultivation.
Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual abilities. It is an exercise method to achieve the harmonious unity of body, mind and spirit, including adjusting the posture of the body, the breathing method of breath and the subtle idea of the heart, so as to achieve the unity of body and mind. "Yoga", as a very old energy knowledge cultivation method, is not only a popular or fashionable fitness exercise. Modern people absorb its beneficial essence and find that the benefits of yoga are endless.
Third, swimming.
The best exercise in summer is swimming. Swimming not only exercises hands, feet, waist and abdomen. But also beneficial to internal organs such as heart, brain, lung and liver. It is especially beneficial to blood vessels and is known as "vascular gymnastics". In addition, because the heat consumed in water is obviously higher than that on land, swimming can also reduce excessive weight and achieve the effect of bodybuilding.
Swimming time is very important. Six or seven in the morning, four or five in the afternoon and after seven or eight in the evening are all good choices. You can swim 10 minutes to half an hour at a time, about two or three times a week. The water temperature is low in summer morning, so you should wipe your body with cold water before entering the water to adapt your body to the stimulation of cold water and prevent cramps and other accidents. But try not to swim after 10 at night, or you will lose sleep because of excessive nerve excitement.
What exercise is good for health 2 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 2.3 kilograms of muscle every 10 year, while fat will increase by 4.5 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.
What exercise is good for health? 3 What is a healthy way of exercise?
Not many people know the law of exercise. In other words, if you want to exercise healthily, you must exercise regularly, not blindly. Some friends do high-intensity exercise, others are not suitable, so there are many stresses on sports.
Walking-the best exercise
After full research, especially from the perspective of health and safety of middle-aged and elderly people and disease prevention of health care (health food), the World Health Organization issued a suggestion to the whole world in 1992: The best exercise is walking.
In fact, as early as the 1920s, Dr. White, an American cardiologist, put forward for the first time: from the perspective of evolution and biomechanics, walking is the best exercise for human beings and has special benefits for health. He creatively used walking as a rehabilitation method for patients with heart disease and myocardial infarction, and achieved good results.
Chinese medicine also has an incisive diagnosis of walking. Cao Yandong, a famous doctor in Qing Dynasty, said in Old Words: "Walking is relaxing, healthy, leisurely and full of spirit and strength."
Mastering "Three, Five and Seven" in Walking.
"Three" means walking three kilometers every day for more than 30 minutes.
"Five" means exercising more than five times a week.
"Seven" refers to the heart rate (beats per minute) after exercise plus the age of about 170, so the exercise intensity is moderate and safe. For example, if someone is 50 years old and 170-50= 120 beats/min, then when someone is exercising, his heart rate is close to 120 beats/min, but it should not exceed 120 beats/min.
The benefits of scientific movement to human health
Control weight
Scientific exercise consumes more calories, which can reduce body fat and achieve the goal of weight control. In addition, scientific exercise to strengthen muscle exercise can replace fat, which can not only improve and maintain people's physical fitness, but also help prevent diabetes. The latest data shows that 60 minutes of moderate-intensity exercise every day can control your weight, and 90 minutes of moderate-intensity exercise every day can lose weight.
Improve mental health.
Scientific exercise has the same effect on improving mental health as psychotherapy and medication.
What is the problem of healthy exercise, the above introduction has been very comprehensive. Only regular healthy exercise can keep the body in a relatively healthy state. If the exercise mode you choose is unhealthy, it will not be very helpful to your body, and sometimes it may cause some unnecessary harm to your body.