First, moderate-intensity aerobic exercise. Common ways are brisk walking, jogging, boating, mountain climbing and cycling. Generally speaking, the heart rate should reach 50%-60% of the maximum heart rate, and the exercise time should be 30-40 minutes. In the gym, it is advisable to sweat physically. When the strength and body can adapt, increase the speed appropriately and consume more energy.
Second, long-distance running: Winter is a good season to carry out group activities. As the most popular mass sport, long-distance running is deeply loved by people of all ages. Long-distance running exercise in winter can not only strengthen physical fitness and resist the cold, but also invigorate the spirit and exercise the will.
Third, ball games. As an auxiliary way of exercise, ball games can exercise muscles, enhance physical fitness, and more importantly, they can continue to exercise, consume energy and lose weight. For everyone who wants to lose weight through exercise, the most painful thing is that they can't insist on single running and strength training for a long time. However, changeable and interesting group events such as ball games will prolong the exercise time. Common ball games include badminton, table tennis, tennis, volleyball, basketball and ballroom dancing. Doing this exercise once or twice a week can enhance self-confidence and keep your body from being stiff.
Boxing: Boxing is a mixture of boxing, karate, taekwondo and even some dance movements, which requires practitioners to punch and kick with the music and lose excess fat unconsciously. Boxing has been favored by many young women since entering major gyms. Boxing needs the perfect combination of speed and strength, which can consume a lot of calories. Doing boxing for an hour can consume 600 calories, twice as much as doing aerobics. Moreover, practicing boxing can enhance the muscle strength of the waist and abdomen, which can make practitioners have good endurance after three months of continuous practice. The most suitable crowd for boxing practice is women with a lot of fat accumulation. While burning calories, they exercise all parts of the body to achieve the effect of bodybuilding and relieve stress. The people who are least suitable for boxing are those with high blood pressure and heart disease. Because boxing exercises a lot and kicks a lot, it is very unfavorable for patients with high blood pressure and heart disease.
Yoga: Yoga can be used to prevent and treat various diseases related to body and mind. The biggest feature of yoga is that it can be practiced by men, women and children, and there are no special requirements for the human body. When practicing yoga, you must concentrate on keeping your body still in a certain posture for a period of time, so as to achieve the unity of body and mind. Practicing yoga can make endocrine balance, the limbs of the body develop in a balanced way, and even if the sleep time is not very long, it can maintain good physical strength.