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

       Exercise is an important way to enhance the body's resistance, and this concept has been widely recognized. However, we still have many narrow, unscientific perceptions about how to exercise correctly.

      When talking about the way to keep fit, must we insist on running and swimming every day? No, the doctor said that proper strength training is also important for the improvement of 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 exercise aerobics. 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 exercise physical fitness, but also adjust the spirit of the spirit to achieve the effect of adjusting, adjusting, and regulating the heart. .

       The reason why " slow speed " is emphasized is that the more intense the exercise, the more " oxygen " . 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

       Strength training: 3-4 times a week

       Mental exercise: an appropriate increase in daily life

      Tips

      Roadside plaza is not suitable for dancing

      The high demand for oxygen during aerobic exercise greatly increases the inhalation of gas. Because the air conditions in spring are relatively poor in the four seasons, coupled with urban life, automobile exhaust, building dust and so on. Contaminants tend to stay in the humid air of spring, and the pollutants inhaled by the human body are also more common. Therefore, the time and place to choose aerobic exercise should also pay special attention. First of all, when the air quality is not good or the surrounding environment is not good, try to avoid or reduce outdoor sports.

       The square near the road and the small park in the center of the city are affected by automobile exhaust and dust. Buildings living near the construction site also have building dust. It is not recommended to do long-term aerobic exercise in these places. Some citizens choose to go to work in the morning and evening in order to keep fit. Although it meets the needs of daily sports, it is not only a lot of dust on the roadside, but also SO2 , CO , NO2 in the exhaust of the car is harmful to the body. Walking or running on the roadside is not a good exercise method. The best aerobics are in the suburbs of the city or in a well-ventilated gym.