Simple Exercise Teaches You How to Practice Fitness
Fitness is not necessarily get together in the gym, to the outdoor cycling, swimming is also a good choice, or living in the metropolitan high-rise buildings in the handsome, 20 minutes a day stairs can also achieve fitness effect, is the so-called movement is not found Way to be able to fitness.
1, board the stairs
The stairway is a combination of fitness and daily life, is a simple, effective, easy to carry out, and the amount of exercise easy to adjust the fitness exercise method, by the world living in the metropolitan high-rise buildings in favor of residents.
Deng staircase is a more intense form of aerobic exercise, exercise must have a good health status, generally used to go, run, multi-level cross and jump and other forms of movement. Exercise can be based on their own physical condition and environmental conditions, choose their own exercise methods. Beginners should proceed from the slow and continuous 20 minutes, with the physical increase, and gradually speed up or extend the duration. When the body can withstand 30 to 40 minutes, you can gradually transition to run, jump or multi-level cross stairs.
2, jogging
Jogging is the most popular method of aerobic exercise in the world today. It has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, atherosclerosis and obesity.
Jogging speed should not be too fast, to maintain uniform speed, subjective do not feel uncomfortable, objectively per minute heart rate control in 180 minus the number of ages is appropriate For example, a 60-year-old man, the jogging heart rate should be 180-60 = 120 times per minute, exercise time of not less than 20 minutes, no less than 4 times a week. For patients with chronic diseases should choose the intensity of small, short time of the program, middle-aged and poor physical fitness should choose a small intensity and longer duration of the program, young people and better physical fitness, should choose a larger intensity, shorter duration Of the program.
3, running away
There are two ways to run away, one is to go after running, that is, after 1 minute to run 1 minute, alternating. Every 2 weeks to adjust to increase the amount of exercise, shorten the time to go, increase the running time. The other is to start from the exercise, with the ability to adapt to the body, gradually transition to the jogging instead of walking. Exercise time sustainable 20 to 30 minutes, no less than 4 times a week. Suitable for early to participate in exercise and the elderly and infirm.
4, cycling
Cycling fitness exercise is no less than jogging and swimming. In order to achieve fitness purposes, the exercise must master the strength of the exercise: the initial general should reach 60 per minute pedal; for a certain basis for exercise, per minute pedal can be 75 to 100 times. Each exercise time shall not be less than 30 minutes, not less than 4 times a week.
5, swimming
Swimming is the use of the body in the water by the buoyancy, resistance, friction, and the human body in the water under the weightlessness of the exercise of a body movement, suitable for all types of people. The intensity of swimming fitness is similar to running, and the heart rate can be controlled at 180% of age and minus 10, such as a 60 year old, whose heart rate can be controlled at 180-60-10 = 110 times, exercise time of not less than 30 minutes, no less than 3 times a week.
1, board the stairs
The stairway is a combination of fitness and daily life, is a simple, effective, easy to carry out, and the amount of exercise easy to adjust the fitness exercise method, by the world living in the metropolitan high-rise buildings in favor of residents.
Deng staircase is a more intense form of aerobic exercise, exercise must have a good health status, generally used to go, run, multi-level cross and jump and other forms of movement. Exercise can be based on their own physical condition and environmental conditions, choose their own exercise methods. Beginners should proceed from the slow and continuous 20 minutes, with the physical increase, and gradually speed up or extend the duration. When the body can withstand 30 to 40 minutes, you can gradually transition to run, jump or multi-level cross stairs.
2, jogging
Jogging is the most popular method of aerobic exercise in the world today. It has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, atherosclerosis and obesity.
Jogging speed should not be too fast, to maintain uniform speed, subjective do not feel uncomfortable, objectively per minute heart rate control in 180 minus the number of ages is appropriate For example, a 60-year-old man, the jogging heart rate should be 180-60 = 120 times per minute, exercise time of not less than 20 minutes, no less than 4 times a week. For patients with chronic diseases should choose the intensity of small, short time of the program, middle-aged and poor physical fitness should choose a small intensity and longer duration of the program, young people and better physical fitness, should choose a larger intensity, shorter duration Of the program.
3, running away
There are two ways to run away, one is to go after running, that is, after 1 minute to run 1 minute, alternating. Every 2 weeks to adjust to increase the amount of exercise, shorten the time to go, increase the running time. The other is to start from the exercise, with the ability to adapt to the body, gradually transition to the jogging instead of walking. Exercise time sustainable 20 to 30 minutes, no less than 4 times a week. Suitable for early to participate in exercise and the elderly and infirm.
4, cycling
Cycling fitness exercise is no less than jogging and swimming. In order to achieve fitness purposes, the exercise must master the strength of the exercise: the initial general should reach 60 per minute pedal; for a certain basis for exercise, per minute pedal can be 75 to 100 times. Each exercise time shall not be less than 30 minutes, not less than 4 times a week.
5, swimming
Swimming is the use of the body in the water by the buoyancy, resistance, friction, and the human body in the water under the weightlessness of the exercise of a body movement, suitable for all types of people. The intensity of swimming fitness is similar to running, and the heart rate can be controlled at 180% of age and minus 10, such as a 60 year old, whose heart rate can be controlled at 180-60-10 = 110 times, exercise time of not less than 30 minutes, no less than 3 times a week.
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