Make our bodies healthier and stronger. Exercise is the basic way to keep us healthy. I believe many people have already exercised in primary and secondary schools. It is said that life lies in exercise. Now we share the skills to make our bodies healthier and stronger.
Make our bodies healthier and stronger 1 1, all kinds of aerobics.
I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.
Step 2 swim
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
Step 3 run
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect.
Step 4 jump rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can increase heart rate and respiratory rate in a few minutes and lose weight in a short time.
Make our bodies healthier and stronger. What are the principles of healthy exercise?
1, safety principle
This is the first principle of fitness, that is to say, for the elderly, it is very important to ensure that exercisers do not appear or try to avoid sports injury accidents during exercise, at least: (1) Do regular physical examinations. Not only should you have a physical examination before exercise, but you should also have a physical examination at least once a year during long-term exercise, and adjust your fitness plan in time.
2. Overload principle
This means that the exercise load will continue to increase. Excess recovery is the theoretical basis of overload principle. After a period of exercise, physical function and athletic ability can exceed the previous level in a certain period of time, which is called excessive recovery. Only by constantly surpassing the previous exercise load can we continuously improve our physical function and exercise ability.
3, the principle of step by step
This principle emphasizes gradually increasing the exercise load according to the individual's adaptability to exercise, thus steadily improving the physical function. The improvement of physical function needs a certain process, so don't rush for success. Ensure that the energy consumed by the body is restored, fatigue is eliminated, and the body function is completely restored to the level of excessive recovery.
Make our bodies healthier and stronger. What should we pay attention to in healthy exercise?
1, you can't be greedy.
Many people will sweat profusely after exercise. Because the body excretes a lot of water, what people need most after exercise is to drink water, especially some young people. For fun and enjoyment, they will drink some ice water while drinking water. If we immediately introduce cold water or plenty of water to cool the body, it will make the skin tighten, its thermoregulation disorder and other diseases. If immunity declines, it will lead to colds, diarrhea and asthma.
2, can't stand still
Many people will be exhausted after exercise. At this time, what they want to do most is to lie on the ground. But during strenuous exercise, your heart rate and blood flow speed up, and suddenly you come to a standstill. The contrast is too big, and your body is prone to emergency reactions. At this time, you will have signs of dizziness. Therefore, after strenuous exercise, it is necessary to slow down the exercise speed and let the heartbeat and blood flow have a buffer process.
Step 3 warm up.
The temperature drop will reduce the elasticity and ductility of muscles, tendons and ligaments. If you exercise without doing warm-up activities, you will often cause muscle strain and joint sprain. First of all, the joints such as neck, shoulder, elbow, wrist, waist, hip, knee and ankle should move from bottom to top. Then you can jog, stretch and so on. In this way, the whole body will get hot and sweat slightly, and then you can join in the fitness exercise.