The World Health Organization has announced the fourth largest risk factors in the world, and daily lazy exercise has become one of the risk factors.It is estimated that the number of deaths worldwide every year is as high as 3.2 million, and it has increased year by year.
After listening, do you feel a bit of coolness ~ Many modern people live a two -point life of “work -home -go home” every day, almost all spent at your own office. The time of exercise may beThe few minutes to run to the bus station …
but!Exercise is not simply letting the body move, and every age has “the best exercise”!Let you move correctly!
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Migrant migrant
If you want to find a training method that suits you, we need to figure out that there is actually a pyramid in exercise. It distinguishes five sports categories according to the intensity of exercise.
the first sort
The first category is basic physical activity. Our usual climbing stairs, housework, shopping, walking dogs, etc. are the first categories.
This type of exercise is moderate, so it can be carried out every day, even if it is effective for 30 minutes.
Second category
The second category is stretching exercise, which includes soft gymnastics, yoga, stretching movements, etc.
When doing these exercises, if you feel your body stretching, it is a moderate strength.The stretching exercise can last for about 30 seconds for each action, and each action can be done 6 to 10 times.
Third category
The third category is aerobic+leisure exercise. Fitness friends will definitely be familiar with this kind of movement. It includes medium -sized activities such as swimming, mountaineering, jogging, and ball sports.
This type of exercise is known as “fat star”!However, it takes more than 20 minutes to achieve the effect of fat loss.
Fourth category
The fourth category is strength exercise, including semi -squats, squats, sit -up sitting, flat support, etc. This type of movement is commonly known as anaerobic exercise.
Its exercise intensity slightly exceeds the load of our muscles, so there may be symptoms of muscle soreness after exercise. This kind of exercise can promote the production of our muscles and be the best way to improve our basic metabolic ability.
Fifth category
The fifth category is static activities, including sitting in the office, watching TV, playing games, reading, etc.
The intensity of this type of movement is minimal, so it is necessary to minimize or shorten the length of static activity, and walk around for an hour, otherwise it will increase the risk of chronic diseases.
After clearing the sports pyramid, let’s talk about how these sports forms should be arranged reasonably to be suitable for people of different ages.
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Best exercise of different ages
6 ~ 17 years old
People of this age need to focus on strengthening the muscles and bones of our bodies.
Because this is an important stage for shaping our shape and bones, you can choose to focus on medium and high -strength exercises to assist some strength training. It is recommended to exercise every day ≥60 minutes and do high -intensity exercise at least 3 days a week.
Recommended exercise: jogging, riding bicycles and other medium -strength exercise; rope skipping, various balls, swimming, and high -intensity exercise; rock climbing, push -ups, and sit -ups and other forces training.
18 ~ 64 years old
At this stage, the strength of exercise is unchanged but requires gradually increasing the amount of exercise, and at least 150 minutes per week in strength aerobic exercise or 75 minutes of high -strength aerobic exercise, and the strength training of full body muscles for more than 2 days.
Unfortunately, nearly 80%of Chinese adults have not reached the amount of exercise they should have.
Recommended exercise: Quick walking, swimming, communication dance and other moderate strength exercise; high -intensity exercise such as running, aerobic exercise, fast cycling; elastic band training, pull -ups, and sit -ups and other strength training.
Over 65 years old
After the age of 65, you need to choose the form of exercise carefully. At this time, the body will be more or less due to some chronic diseases and cannot adapt to different forms of similar strengths.
Recommended exercise: walking, dancing, cycling, jogging and other medium -strength exercise, and strength training can choose dumbbells, gardening, yoga, Tai Chi, etc.
For office workers who can’t move for a long time, exercise is really necessary!But our body is a magical body. Although the exercise is good, we cannot do it blindly. We must also remind everyone about some precautions for exercise!
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Precautions
The difference between men and girls
For women, any exercise must follow the principle of simplicity into difficulty and step by step, and choose an appropriate amount of exercise to shape a wonderful shape and improve physical fitness.Not greedy.Especially when doing strength training, you must do more force, and you must remember to stretch it after exercise!
For men, it is more important to control the strength of exercise. It is not to drink a lot of alcohol and smoke immediately after exercise!Otherwise, the burden on heart and blood circulation will be added.
The difference between cold/high temperature weather exercise
When the weather is cold, first of all, we must keep warm and keep a warm -up preparation for subsequent exercise. Finally, I suggest that you try not to perform outdoor activities in winter in winter. The weather in winter is poor.Essence
When the weather is hot, human physical energy consumption will be relatively large. At this time, exercise can easily cause too low blood sugar and excessive exercise. Therefore, it is recommended that everyone exercise gradual exercise.
Secondly, in the summer exercise, it is highly recommended that you add some saline after exercise.If the weather is hot to 35 ° C, you still want to exercise very much, then swimming is a very good choice!
People who are not suitable for strenuous exercise
For some people, exercise is harmful and unprofitable, including heart disease, respiratory disease, bone sclerosis, severe anemia, brain disease, ear disease, lung disease, epilepsy and other peopleEssence
Because excessive exercise can lead to too high heart rate, it is impossible to provide sufficient energy for the body in time, so the above people must be extra careful!
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Other exercise precautions
Do not exercise when you are full, it is best to exercise 2 hours after meals.
Before exercise, fully warm -up preparation should be made instead of entering the state of exercise directly, otherwise muscle strain and injury are prone to occur.
After the end of the exercise, it must be left for full stretching.At the same time, do not violently quench thirst after the exercise, take a small amount of intake, and then slowly stop exercise. If the heart rate returns to normal for a period of time, take a bath and rest.
In fact, in recent years, people have begun to pay more and more attention to the topic of “health”, and many people around them have begun to move consciously.
Therefore, I hope that even if our lives are filled with busy work and fine things, remember to take some time to exercise!After all, health can you live for a long time ~
