"Life is movement," and the concept of a healthy sport has gained ground. An endless stream of various forms of exercise, the elderly dance in the popular square, "Little Apple", "the most dazzling ethnic style" moment resounded in the ear; young people like to qq space, the WeChat circle drying their own sports results , How many kilometers night run, runaway steps, always concerned about their own rankings.
However, "love movement" does not mean "will exercise." Appropriate exercise can enhance physical fitness and enhance immunity, but over-exercise counterproductive, will bring bone and joint, muscle and heart damage. Therefore, it is more important to establish a scientific and rational concept of exercise than to have a silly movement.
① exercise time
Some people think that morning good, especially the elderly, early morning, a quiet figure; some people choose to exercise, busy white-collar workers may only use the fast break or jogging for a short while Some people like to choose the evening, such as jumping square dance.
Exercise Physiologist Jacque Crockford said morning and evening exercise has its own advantages and disadvantages. In the morning, the human body temperature is relatively low, and the joints and muscles are not flexible enough. If the strenuous exercise is carried out, the body can produce a series of changes that affect the mental state all the day and be harmful to health. Lunch time should be properly arranged for lunchtime, fasting and postprandial Exercise is not good at night; body adaptability and nerve sensitivity at night the best, this time the exercise effect is better, but the exercise intensity is too high will make you sympathetic excited, hinder sleep.
So what time the best exercise? Everyone has their own biological clock, conform to their own small universe, the most energetic choice, the best energy, is your best exercise time, to be able to do "do not sleep during the day, night can not sleep, go to bed is very Fast to sleep "on it. But pay attention to not exercise immediately after a meal, usually high-intensity exercise (soccer, basketball, etc.) can be carried out two hours after a meal, moderate exercise (jogging, weight loss exercise, etc.) arranged for an hour after a meal, Exercise (walking, square dance, etc.) in the half hour after the meal.
② exercise intensity
The choice of exercise intensity is also very crucial. No matter what kind of exercise should be chosen step by step, not excessive, and gradually improve the speed and intensity. Researchers at the University of Toronto in Canada said that moderate exercise is aerobic exercise 3 times a week, too high intensity and density of the exercise will instead make your immunity decreased. Zhao Guangcai, chief health management expert at the Guangzhou Institute of Sports Science, suggests that adults should stick to at least 50 minutes of aerobic exercise daily, with their strength remaining within 70% of their maximum heart rate, such as swimming, ball games, jogging and walking. Specific measures vary from person to person, in general, the morning easy to choose less exercise intensity mode, such as walking, jogging, tai chi; noon suitable for fat-consuming aerobic exercise, such as tennis, volleyball, aerobics, evening Suitable for hard and lasting sports, such as swimming, gymnastics, yoga, etc .; but if people have acute fatigue such as waist and knees, muscle pain after exercise, and can not recover before the next exercise, then need to reduce or suspend their exercise; If you force yourself to continue exercising, it may trigger synovitis, osteoporosis or heart damage.
Choose your favorite sport, enjoy the sport in the first place, so as to continue to exercise; the best of both aerobic exercise and anaerobic exercise, aerobic exercise burn your fat quickly, anaerobic exercise can enhance your muscles Endurance, the perfect combination of the two will make your muscles, skin more flexible; the other must be done before and after exercise stretching exercise before stretching can warm-up to prevent injury, stretching after exercise to accumulate in the muscles around the fatigue material, To stimulate the use of muscle is not often; Finally, we must insist for more than 3 months, so that the body can organize to absorb the physiological skills of new skills.