Which is the "dish" of fitness?
In daily life, the most common forms of exercise are running, walking and swimming. However, these seemingly ordinary fitness methods, there are a lot of learning inside, a little careless, the pain will be found. So, which sport to choose and how to exercise is a very critical issue. Let's take a look now.
Different people have different jogging times. Like young adults, they can choose to go in the morning, while the elderly have aging, such as heart and lung function, nervous system, bone condition, metabolism, etc. Early morning jogging is easy to cause problems such as hypoglycemia and heart disease, so the time for jogging is best chosen every morning. 9-10 o'clock and 4-5 o'clock in the afternoon, each time lasting 15-30 minutes, the speed is most suitable for 120-150 meters per minute.
In addition, the posture and amount of jogging for young adults are also critical. When jogging, you should relax your body. Breathing should be deep, long, gentle and rhythmic. You can call it in two steps, two steps and one breath. You can also choose three steps and one call, three steps and one suction. The amount of exercise is about 30 minutes per day. .
Some women want to use jogging to achieve fitness goals, but they are worried about running for a long time and the calves will become thicker. To avoid this, use your heels to land and then slowly transition to the soles of your feet. This not only avoids damage to the ankle joint, but also cushions the knee joint and stretches the lower leg to avoid thickening of the lower leg. In addition, you can do some lacing exercises after exercise, and relax the tight muscles, which can also play the same role.
A survey in the United States showed that walking four hours a week can prevent fractures because walking can increase calcium deposition and reduce bone loss, making bones stronger. Similarly, walking exercise can also enhance heart and lung function. However, people who are accustomed to walking fitness always have a confusion: How long does it take me to achieve the desired fitness effect?
The first is to walk on the slope, which consumes 50% more energy than on the flat; the second is to speed up and increase the walking speed to 7.5 km/h, which will almost the same effect as running. Walk for 30-60 seconds, then walk for 5 minutes at medium speed, alternately to prevent excessive fatigue; the third is to swing the arm, with the shoulder as the axis, bend the elbow at 90°, and hang the arm like a pendulum. Large, it can also consume more calories; Fourth, it is best to choose to move on softer sites, such as mud, sand or grass, because the softer field can force the leg muscles to work harder and strengthen the exercise. Effect.
It should be noted that there are a lot of people walking now, sometimes very fast. Experts suggest that if you feel that your body is too tired, or you are often in a state of "out of breath" and you can't adjust your breathing, it is best to slow down the pace first, then gradually stop exercising. The amount of exercise must be mastered, with the body feeling comfortable, and should not be too persistent.
Swimming is also a way of fitness that people are more enthusiastic about when the weather gets warmer. There are many benefits to swimming, such as improving blood supply to the body, enhancing the function of the heart, lungs and bones, as well as strengthening the strength of the limbs and improving the function of the joints. However, after a winter “hibernationâ€, many people have experienced calcium loss. At this time, they are not ready to swim suddenly, and they are prone to cramps. It is recommended to do warm-up exercises before swimming. The swimming time should not exceed 1 hour. In daily life, you should also increase the intake of vitamin D and calcium.
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