What Are the Benefits of Insisting on Fitness?
Change your mood
Fitness can make the body feel happy, the brain will secrete brain to help us release the pressure, let us more happy.
2. Help to sleep
Fitness can help us sleep better, the US National Sleep Foundation, the latest study said that regardless of fitness time is in the morning, noon, night, 67% have fitness habits, late sleep quality better than no fitness habits!
Exercise Bike Stationary Bicycle Cardio Equipment
Everyone wants to have a better memory to face some of the problems at work or exams, the latest published in the study of brain behavior research journals show that aerobic exercise can effectively increase the blood on the memory of the hormone increase The
4. Increase creativity
Expert study confirmed that in the 57 to 75 years old, in the three times a week, each time an hour, a total of 12 weeks after aerobic exercise (jogging, cycling), middle-aged and healthy people's brain blood significantly oxygen More, in the cognitive and creative test performance is also relatively good!
First, the best bounce movement
From the perspective of sports medicine, all aerobic exercise are fitness, brain effect, especially in the bounce movement is better.
Jump rope
Jump rope to the lower limb bounce and after pedal movements as the main, and drive the arm, waist, abdomen muscle movement, to promote accelerated breathing, oxygen increased, accelerated carbon dioxide excretion, coupled with the rope to stimulate the thumb points, feet are constantly ground massage , Through the foot reflex zone to stimulate the brain, thinking, memory, association increased.
Dancing
Proper dancing can help the brain to enhance the perception and the memory of the brain. According to the survey, long-term practice dance children, their cultural lessons than other children do not exercise much better.
At the same time, bouncing movement is a good exercise for bones, muscles, lungs and blood circulation systems, so that children grow taller, stronger and healthier.
In addition, this movement is also an important part of the human immune system - lymphatic system is also very useful. This is of great value in enhancing the resistance of children to a variety of diseases, especially infectious diseases.
Second, life and health can not be separated from vibration
Bounce movement is so full of magic, mainly due to the bounce generated in the process of vibration. Medical research shows that human life and health can not be separated from vibration.
Because the human body itself is composed of a series of vibration systems, such as the regular contraction of the stomach, intestinal non-stop peristalsis, heart beat, lung breathing and so on. If the child often bouncing movement, this "exogenous" vibration and "endogenous" vibration combined, fitness and brain benefits will be more prominent.
Fitness should follow the principles
1, Focus attention
Concentration is a very important thing, whether it is in sports, or in daily life. Some fitness people in the movement did not focus on the whole, thinking all flying away. If in this case to carry out fitness, there is no way to exercise good muscles, it is easy to practice muscle.
2, Don't just do a sport
Muscle is also inertia tired time, if let it do the same action, or let it weigh the same weight for a long time, it will be tired of no response, your efforts will be futile. So it should be every two or three months will change the fitness action, increase or decrease the weight of weight. So that you can continue to solid muscles and lines.
3, To keep calm
Many people do exercise, because the effort to do the feeding, so that the expression of special, affecting a look of the muscles, and then give birth to a look of wrinkles. Fitness, must be calm, do exercise as much as possible to maintain the "face expressionless", focus on the physical muscles to exercise, so that your face can be spared to accelerate the fate of aging.
4, To find a partner to exercise together
Those who are interested in training and physical fitness, please understand that one thing, fitness is very boring. Why a lot of people will give up halfway, it is because of loneliness and boredom, so it is best to find a friend with practice, encourage each other, or with your personal favorite activities, cross the do, you can resist the boring offensive The
You can at home when the fitness, while playing electric or listening to music, the practice is very attentive to spend 5 to 10 minutes, practicing a round of action, and then use the rest of 2 to 3 minutes to play electric. In the rest of the time to distract attention, do what you like to do, you can make fitness more effective.
5, The rhythm of breathing
This is the most important part of the movement, usually you will hear the two factions, one is to say when the action is close to the heart when the breath, the school is that the movement needs to leave the heart when breathing. In fact, what kind of breathing can be, as long as they feel comfortable like!
6, continuous and progressive
Continuity and progress are two important principles in the development of training programs. Do not adhere to training, muscle can not be sustained, regular stimulation, resulting in slow growth.
Training intensity does not increase, the muscles of the stimulus given to adapt, growth will be slow. An effective plan in addition to ensuring the continuity of training, but also to ensure that the gradual increase in training intensity.
7, To ensure the rest of the muscles
Fitness is the most must, is to let the same part of the muscle movement. Be sure to let the movement of muscle parts rest 48 hours before they can practice it. Because there is no rest of the muscles is not beautiful, and constantly practice, will only soon put it down, can not stand indomitable spirit.
So be sure to schedule, such as today practicing chest and abdominal muscles, tomorrow, practicing triceps and biceps, the day after the practice of deltoid muscle and gluteal muscle, and then cycle to practice the chest and so on.
Fitness precautions
One, anti-sports strain
Because the human muscles and ligaments in the case of low temperatures will reflex to cause vasoconstriction, increased viscosity, decreased degree of extension, joint activity decreased, the nervous system on the muscle command capacity decreased, before exercise if not Fully prepared activities, will cause joint ligament strain, muscle strain and so on. Prepare the activities of the time and content can vary, generally in order to do the body fever is appropriate.
Second, anti-cold cold
Spring early morning temperature is low, not wearing unlined outdoor activities, should be based on changes in outdoor temperature to increase or decrease clothes. Exercise should not be off too much, should be the body after the heat, before taking off too much clothes. After exercise should not wear sweaty clothes in the cold to stay, to prevent the body catch cold.
Third, anti-sports over
Spring is a good season for exercise, but this time because of the body yin yang yang is in the convergence of supportive stage, so the movement should also conform to this principle, that exercise should not be too large to prevent excessive sweating, yang consumption, Exercise should choose easy and gentle, little activity of the project.
Fourth, the spring temperature difference varies greatly
Outdoor exercise morning cool breeze, noon sun like fire, breeze blowing in the evening, the middle of the night cold pressing. Therefore, to participate in fitness exercise, we must pay attention to changes in temperature, with the temperature changes in clothing, adjust the preparation activities, especially in the evening season should pay attention to prevent sports injuries.
Fifth, the spring rain scarce
The climate gradually dry, fitness and fitness exercise before and after more drink some drinks, pay attention to add the body to maintain the normal secretion of upper respiratory tract mucosa, improve the nose and mouth mucosal defense function, promote the whole body blood circulation. To drink a small number of drinks or light salt water.
Step by step, perseverance step by step, refers to the people who participate in sports, or rush, step by step, do not rush into reality.
Adhere to the reasons for fitness effect
1, Don't warm up and stretch activities
We all know the importance of warm-up exercise, but there are still many people will ignore this point. If we do is on the muscle and joint parts of the more intense movement, we must do warm-up exercise, only then will not let themselves hurt, warm-up exercise can fully stretch their body and muscle.
If there is a weightlifting exercise, then we need to warm up before the weightlifting, warm-up exercise can choose the lower intensity of the movement, or do stretching exercises.
Otherwise it will be very easy for your body has a very serious damage, light words is to pull the muscles, if the damage is relatively heavy joint damage. Do not prepare for the activities of your entire exercise will be affected, that is to reduce efficiency. It is an important step to get the best results before warming up before exercise.
2, Never change the fitness arrangements
Fitness should be regular, can not practice this day, tomorrow whim to practice that, should develop a training plan, once settled down to follow this plan to exercise, but this is not to say that once the plan has become immutable. It is not right for some people to go down the same plan for a year without changing.
If you want to have a long-term effect, then you should look for every two months to change the training plan, otherwise, no training diversity can not achieve satisfactory results.
Change your training is not to change every body parts of every exercise, if a exercise effect is good, but also for you, you may wish to use it, just simply change the angle, strength or length of time, which may Will make you feel more interesting, the effect will be better.
3, Excessive use of shoulder strap and belt
When the weight, the shoulder strap and belt is a good tool, but can not often use, otherwise there will be the opposite effect, so that your muscles can not balance the development of the risk, in addition, excessive use will cause serious injury, so Restricted use.
4, Eating errors
Dietary errors include no regular, picky eaters partial eclipse, nutritional imbalance, etc., the diet is a mistake that people can not achieve their own pursuit of the main reason for the exercise effect. Proteins are the main nutrients that increase muscle, and if you want to have and keep a healthy body, you can add carbohydrates and other essential nutrients.
Fitness can make the body feel happy, the brain will secrete brain to help us release the pressure, let us more happy.
2. Help to sleep
Fitness can help us sleep better, the US National Sleep Foundation, the latest study said that regardless of fitness time is in the morning, noon, night, 67% have fitness habits, late sleep quality better than no fitness habits!
Exercise Bike Stationary Bicycle Cardio Equipment
Everyone wants to have a better memory to face some of the problems at work or exams, the latest published in the study of brain behavior research journals show that aerobic exercise can effectively increase the blood on the memory of the hormone increase The
4. Increase creativity
Expert study confirmed that in the 57 to 75 years old, in the three times a week, each time an hour, a total of 12 weeks after aerobic exercise (jogging, cycling), middle-aged and healthy people's brain blood significantly oxygen More, in the cognitive and creative test performance is also relatively good!
First, the best bounce movement
From the perspective of sports medicine, all aerobic exercise are fitness, brain effect, especially in the bounce movement is better.
Jump rope
Jump rope to the lower limb bounce and after pedal movements as the main, and drive the arm, waist, abdomen muscle movement, to promote accelerated breathing, oxygen increased, accelerated carbon dioxide excretion, coupled with the rope to stimulate the thumb points, feet are constantly ground massage , Through the foot reflex zone to stimulate the brain, thinking, memory, association increased.
Dancing
Proper dancing can help the brain to enhance the perception and the memory of the brain. According to the survey, long-term practice dance children, their cultural lessons than other children do not exercise much better.
At the same time, bouncing movement is a good exercise for bones, muscles, lungs and blood circulation systems, so that children grow taller, stronger and healthier.
In addition, this movement is also an important part of the human immune system - lymphatic system is also very useful. This is of great value in enhancing the resistance of children to a variety of diseases, especially infectious diseases.
Second, life and health can not be separated from vibration
Bounce movement is so full of magic, mainly due to the bounce generated in the process of vibration. Medical research shows that human life and health can not be separated from vibration.
Because the human body itself is composed of a series of vibration systems, such as the regular contraction of the stomach, intestinal non-stop peristalsis, heart beat, lung breathing and so on. If the child often bouncing movement, this "exogenous" vibration and "endogenous" vibration combined, fitness and brain benefits will be more prominent.
Fitness should follow the principles
1, Focus attention
Concentration is a very important thing, whether it is in sports, or in daily life. Some fitness people in the movement did not focus on the whole, thinking all flying away. If in this case to carry out fitness, there is no way to exercise good muscles, it is easy to practice muscle.
2, Don't just do a sport
Muscle is also inertia tired time, if let it do the same action, or let it weigh the same weight for a long time, it will be tired of no response, your efforts will be futile. So it should be every two or three months will change the fitness action, increase or decrease the weight of weight. So that you can continue to solid muscles and lines.
3, To keep calm
Many people do exercise, because the effort to do the feeding, so that the expression of special, affecting a look of the muscles, and then give birth to a look of wrinkles. Fitness, must be calm, do exercise as much as possible to maintain the "face expressionless", focus on the physical muscles to exercise, so that your face can be spared to accelerate the fate of aging.
4, To find a partner to exercise together
Those who are interested in training and physical fitness, please understand that one thing, fitness is very boring. Why a lot of people will give up halfway, it is because of loneliness and boredom, so it is best to find a friend with practice, encourage each other, or with your personal favorite activities, cross the do, you can resist the boring offensive The
You can at home when the fitness, while playing electric or listening to music, the practice is very attentive to spend 5 to 10 minutes, practicing a round of action, and then use the rest of 2 to 3 minutes to play electric. In the rest of the time to distract attention, do what you like to do, you can make fitness more effective.
5, The rhythm of breathing
This is the most important part of the movement, usually you will hear the two factions, one is to say when the action is close to the heart when the breath, the school is that the movement needs to leave the heart when breathing. In fact, what kind of breathing can be, as long as they feel comfortable like!
6, continuous and progressive
Continuity and progress are two important principles in the development of training programs. Do not adhere to training, muscle can not be sustained, regular stimulation, resulting in slow growth.
Training intensity does not increase, the muscles of the stimulus given to adapt, growth will be slow. An effective plan in addition to ensuring the continuity of training, but also to ensure that the gradual increase in training intensity.
7, To ensure the rest of the muscles
Fitness is the most must, is to let the same part of the muscle movement. Be sure to let the movement of muscle parts rest 48 hours before they can practice it. Because there is no rest of the muscles is not beautiful, and constantly practice, will only soon put it down, can not stand indomitable spirit.
So be sure to schedule, such as today practicing chest and abdominal muscles, tomorrow, practicing triceps and biceps, the day after the practice of deltoid muscle and gluteal muscle, and then cycle to practice the chest and so on.
Fitness precautions
One, anti-sports strain
Because the human muscles and ligaments in the case of low temperatures will reflex to cause vasoconstriction, increased viscosity, decreased degree of extension, joint activity decreased, the nervous system on the muscle command capacity decreased, before exercise if not Fully prepared activities, will cause joint ligament strain, muscle strain and so on. Prepare the activities of the time and content can vary, generally in order to do the body fever is appropriate.
Second, anti-cold cold
Spring early morning temperature is low, not wearing unlined outdoor activities, should be based on changes in outdoor temperature to increase or decrease clothes. Exercise should not be off too much, should be the body after the heat, before taking off too much clothes. After exercise should not wear sweaty clothes in the cold to stay, to prevent the body catch cold.
Third, anti-sports over
Spring is a good season for exercise, but this time because of the body yin yang yang is in the convergence of supportive stage, so the movement should also conform to this principle, that exercise should not be too large to prevent excessive sweating, yang consumption, Exercise should choose easy and gentle, little activity of the project.
Fourth, the spring temperature difference varies greatly
Outdoor exercise morning cool breeze, noon sun like fire, breeze blowing in the evening, the middle of the night cold pressing. Therefore, to participate in fitness exercise, we must pay attention to changes in temperature, with the temperature changes in clothing, adjust the preparation activities, especially in the evening season should pay attention to prevent sports injuries.
Fifth, the spring rain scarce
The climate gradually dry, fitness and fitness exercise before and after more drink some drinks, pay attention to add the body to maintain the normal secretion of upper respiratory tract mucosa, improve the nose and mouth mucosal defense function, promote the whole body blood circulation. To drink a small number of drinks or light salt water.
Step by step, perseverance step by step, refers to the people who participate in sports, or rush, step by step, do not rush into reality.
Adhere to the reasons for fitness effect
1, Don't warm up and stretch activities
We all know the importance of warm-up exercise, but there are still many people will ignore this point. If we do is on the muscle and joint parts of the more intense movement, we must do warm-up exercise, only then will not let themselves hurt, warm-up exercise can fully stretch their body and muscle.
If there is a weightlifting exercise, then we need to warm up before the weightlifting, warm-up exercise can choose the lower intensity of the movement, or do stretching exercises.
Otherwise it will be very easy for your body has a very serious damage, light words is to pull the muscles, if the damage is relatively heavy joint damage. Do not prepare for the activities of your entire exercise will be affected, that is to reduce efficiency. It is an important step to get the best results before warming up before exercise.
2, Never change the fitness arrangements
Fitness should be regular, can not practice this day, tomorrow whim to practice that, should develop a training plan, once settled down to follow this plan to exercise, but this is not to say that once the plan has become immutable. It is not right for some people to go down the same plan for a year without changing.
If you want to have a long-term effect, then you should look for every two months to change the training plan, otherwise, no training diversity can not achieve satisfactory results.
Change your training is not to change every body parts of every exercise, if a exercise effect is good, but also for you, you may wish to use it, just simply change the angle, strength or length of time, which may Will make you feel more interesting, the effect will be better.
3, Excessive use of shoulder strap and belt
When the weight, the shoulder strap and belt is a good tool, but can not often use, otherwise there will be the opposite effect, so that your muscles can not balance the development of the risk, in addition, excessive use will cause serious injury, so Restricted use.
4, Eating errors
Dietary errors include no regular, picky eaters partial eclipse, nutritional imbalance, etc., the diet is a mistake that people can not achieve their own pursuit of the main reason for the exercise effect. Proteins are the main nutrients that increase muscle, and if you want to have and keep a healthy body, you can add carbohydrates and other essential nutrients.
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