Aerobic exercise + strength training + mental exercise correct exercise to improve immunity

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       Exercise is a key method to boost the body's immunity, and this idea is widely accepted. However, there are still many narrow and unscientific views about how to exercise properly.

      When it comes to staying fit, must we run and swim every day? No, doctors say that proper strength training is also important for improving physical fitness. A certain degree of " brain training " cannot be ignored.

       A enhances lung vitality and aerobic exercise

      “ From the perspective of enhancing resistance and strengthening the body, aerobic exercise is the most suitable method for daily use. ” Rehabilitation experts say that this type of exercise can fully burn the body's sugar, consume fat, enhance and improve heart and lung function, and regulate psychology. And mental state. Especially for those who want to achieve weight loss, regular aerobic exercise is the most healthy and effective way to lose weight. In the process of aerobic exercise, the regulation of breath is very important, which helps to strengthen the vitality of the lungs, especially in line with the current seasonal characteristics and disease prevention requirements.

     There are many ways to do aerobic exercises. The most suitable for daily life include jogging, brisk walking, slow swimming, cycling, slow skipping, square dance, mountain climbing and so on. In addition, traditional slow-moving limb movements such as Tai Chi and Ba Duan Jin are also commonly used in aerobic exercise. They can not only improve physical health but also adjust the spirit, achieving the effect of balancing and regulating the mind and body.

       The reason why " slow speed " is emphasized is that the more intense the exercise, the more oxygen " is needed. For example, when running fast from 200 to 400 meters, it is mainly based on anaerobic metabolism, and the effect of strengthening the body is not as good as aerobic exercise. Too intense exercise is not suitable for some special people, such as the elderly, the infirm, and patients with cardiovascular and cerebrovascular diseases. Not only can it not be too intense, but the exercise time is not as long as possible. For ordinary people to enhance physical fitness, the daily aerobic exercise time can reach 30 minutes to 1 hour.

       B should strengthen the body's resistance, strength training is essential

       " Only muscle training personnel need to do strength training. " - This kind of thinking is a common misunderstanding. Strength training is essential for physical fitness. It can be better with aerobic exercise.

       Strength training can improve muscle endurance, increase muscle elasticity, enhance body balance and control, and shape the body curve. Muscle is more energetic, can reduce back pain and pain such as back pain, prevent osteoporosis, and studies have also shown that muscle enhancement can also improve body metabolism, promote the production of some enzymes, and achieve physical fitness.

       " Not only young people should do proper strength training, but also old people and infirm people can not be ignored. " Rehabilitation experts said that with the improvement of age, body flexibility, osteoporosis, and decreased muscle strength are some manifestations of weak physical fitness. With proper strength training, the muscles will be stronger and the body will be strengthened.

       Strength training is a certain danger compared to aerobic exercise. Especially for beginners who don't understand moderate exercise, it is easy to exercise excessively and wrongly. For example, some people like to pull the tendons, and the tendons are too easy to strain the muscles; some people will choose the weight of the overload when they are heavily trained, and it is also easy to have a negative impact on the musculoskeletal. Therefore, it is recommended to do the strength training, try to choose a small, simple, basic way, such as some simple hands-on core exercise, lightweight dumbbells. Especially for the elderly, remember to do what you can.

       C. Doing a proper " brain exercise " can also help prevent disease.

“ Brain exercise also helps to exercise health and fitness. ” Rehabilitation experts say this is the most easily overlooked issue for citizens. When the weather is bad and you can't go out, you can do simple physical exercises at home, or you can choose the " meditation exercise " approach. For example, in the mind, " demonstration " of Taijiquan play, meditation in yoga, etc. This kind of mental exercise helps to adjust the mentality, relieve stress, relieve fatigue, relieve tension, and enhance the body's ability to adapt to the external environment.

       In addition to meditation exercise, you can do some simple mental training in your spare time. Not only can you use your free time, but you can also exercise properly, especially for the elderly. For example, many foreigners like to do mental exercise games such as “ Sudoku ” on the plane . Studies have shown that daily increases in mental exercise can reduce the incidence of Alzheimer's disease.

       How to calculate aerobic exercise?

       5-10 minutes, slightly sweating

       Determine whether the standard of aerobic exercise is reached, and the slight sweat is seen as a reference after 5-10 minutes of exercise . Many urbanites also wear sports bracelets and can also refer to heart rate levels. The aerobic exercise heart rate of young adults is about 140 beats per minute, and the elderly, frail, and disease patients are 90-120 beats per minute.

       One week sports match

       Aerobic exercise: 30 minutes to 1 hour per day

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