Fitness exercise needs to be tailored, and the benefits of exercise can't be enjoyed for a lifetime. This exercise is still relatively high intensity. We should arrange the exercise time reasonably. This exercise will greatly improve our posture. Let's watch the fitness exercise with me.
Fitness exercise needs to be tailored for 1 elderly people, so that doctors can prescribe exercise conveniently.
For example, the elderly's heart reserve capacity declines, the functions of organs such as spleen and stomach and blood vessels decline, the body's resistance and immunity weaken, and bones are seriously deficient in calcium, which is very prone to diseases such as heart, cardiovascular and cerebrovascular diseases and joints. Therefore, when the elderly are exercising, it is best to ask the doctor to prescribe "exercise prescription" to realize scientific fitness.
Ordinary people, pay attention to be prepared.
Ordinary people should also strengthen their awareness of self-protection during exercise, make full preparations before exercise, and strengthen their flexibility.
Compared with men, women have clear fitness motivation, and often take the initiative to seek fitness when they find that their health is declining or their bodies are bloated and obese. Professional women, first of all, must deal with the work tasks and housework burden, and adjust their bodies to the best adaptation state before they can join the fitness team. Pay attention to adequate sleep, reasonable diet, put an end to alcohol and tobacco, and pay attention to hygiene. Pay attention to changing posture frequently at work, do more stretching exercises, and women should wear less high heels. It is best to choose sports that promote the coordination of the body and the balanced movement of various muscle groups, such as aerobic exercise, swimming, running and small ball sports, and do less monotonous strength sports that only some muscle groups participate in, such as barbell sports.
To change your figure, local exercise is not enough.
Keeping and changing your figure is often the most concerned topic in fitness. Fitness should first enhance the overall health level through systematic exercise, and reduce the body fat content through exercise, not through dieting. Many people exercise their abdominal muscles very hard in order to get rid of excess abdominal fat, thinking that this can get rid of excess abdominal fat. In fact, local muscle exercise can't eliminate local fat. The rise and fall of fat is carried out in proportion to the whole body, which is determined by nature.
Choose the right time and the effect will be better.
Fitness exercise is suitable in the morning or after a nap, because the air is fresh in the morning and the energy and physical strength are abundant after a nap, which is not suitable for large-scale activities at night. Rest after meals 1 to 2 hours and then do a lot of exercise. Although it has little effect on the function of digestive system, it will excite the cerebral cortex for a long time, affect sleep, develop into neurasthenia and affect health for a long time.
It's important to keep on exercising in order to achieve the fitness effect you want. Doing some relaxation exercises half an hour before going to bed is good for sleep.
Fitness exercise needs to be tailored. 2 Fat people lose weight: aerobic exercise+strength training.
The essence of reducing fat lies in the "negative balance of calories", that is, the intake of calories is greater than the intake of calories. If you want to lose weight, you must keep your mouth shut, adjust your diet and take it reasonably. The best exercise to reduce fat is "aerobic exercise+strength training". At first, aerobic exercise mainly consumes sugar, and it often lasts for 20 minutes to burn a lot of fat. Strength training can increase muscle mass, and then increase basal metabolic rate, enhance the effect of reducing fat and avoid weight loss rebound.
It is best for people who lose fat to exercise 4-5 times a week. First do 10 minutes of warm-up training, then do 20-30 minutes of strength training, and then do 40 minutes of aerobic exercise. The whole movement process is controlled at 1~ 1.5 hours. Aerobic exercise can choose running, elliptical machine, spinning and so on. And strength training can use dumbbells, elastic belt, kettlebells, etc.
Stay healthy: high-intensity interval training
Normal human activities will cause muscles to consume calories, but if you don't exercise effectively in time or stop exercising for more than a month, your muscles will gradually relax and lose their elasticity. In this case, you can try high-intensity interval training, which is especially suitable for people who are busy with work and have little free time but good physical fitness and have a sports foundation. They have two advantages: saving time, usually only about 20 minutes; The fat-reducing effect is good, and the residual effect of fat burning can reach 1~2 hours.
In addition to exercise, we should keep the habit of "eating less and eating more meals" and refuse foods with high sugar and fat; Try to buy fresh ingredients when cooking, especially steaming and boiling.
Fitness: Exercise regularly, don't try to be brave.
In order to strengthen our physique, we should exercise regularly and enhance our cardiopulmonary function. Everyone has significant individual differences. Before exercise, you must consider your physical condition, determine the appropriate training frequency and find the intensity that suits you.
Enhance cardiopulmonary function with the principle of "being relaxed and happy all over, not tired the next day". If you have difficulty breathing, dizziness or rapid heart rate, you should stop exercising immediately. People with weak constitution must not suddenly do a lot of or high-intensity exercise, but should be gradual and appropriate. Don't increase the exercise load or lengthen the time every day, wait until the body adapts to the intensity of exercise, otherwise it will cause fatigue damage.
Lean people gain muscle: strength training control intensity
It is suggested that people who gain muscle can do strength training 3~4 times a week (preferably once every other day). For men, the main purpose of strength training is to make muscles look more "stylish". You can choose a slightly heavier instrument and do 3~4 groups of 8 ~12rm continuously (RM is the weight of the maximum number of repetitions). In this interval, training can strengthen muscle structure; For women, muscle gain generally makes the lines more beautiful. You can choose a slightly lighter instrument to do 3~4 groups in a row, about 20RM. In this interval, training will increase the endurance and compactness of muscles, and attention should be paid to the slow movement in place, thus stimulating the whole body muscle groups; It is advisable to rest between groups for 30~60 seconds, and not more than 3 minutes at most, so as to avoid muscle strain.