There are many benefits of scientific movement, and reasonable arrangements are the key!

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do you know?bodyWork hardInsufficient and sedentary lifestyle can cause cardiopulmonary endurance, increase weight, and make people ……. Ugly!

Exercise is a good doctor!There are many benefits of the scientific movement: improving cardiopulmonary endurance, risk factors of reducing coronary heart disease, improving psychological state, delaying aging, extending life, increasing vitality, improving the quality of life, and so on.However, unscientific exercise can also cause exercise damage and even accidental occurrence.

What is a scientific movement?

Sports and drug applications, pay attention to one person, the type, strength, time, frequency and precautions of exercise are strictly defined.The type of exercise is divided into cardiopulmonary endurance, muscle endurance, flexibility and balance training.

1. Cardiopulmonary endurance:Aerobic exercise can improve heart contraction force and lung activity, regulate blood pressure, improve blood lipids, have a good impact on cardiopulmonary function, and significantly improve the cardiopulmonary function and health level of young people, middle -aged people, and the elderly.Daily running, swimming, and mountain climbing are aerobic exercise. The participation of large muscle groups, medium -to -medium to greater intensity, and long -term participation can exercise cardiopulmonary endurance.It is recommended that you take at least 5 days a week according to your own situation, at least 5 days a week, 30-60 minutes of medium-strength aerobic exercise per day; or at least 3 days a week, 10-30 minutes per day, greater intensity aerobic exercise; or 3-5 per week of 3-5 per weekGod, 20-30 minutes per day of medium and larger intensity aerobic exercise.

2. muscle endurance:Power exercises can improve muscle strength and muscle anti -fatigue ability, promote the growth and development of young people, maintain bone health, and prevent and delay the occurrence of osteoporosis.Push -ups, tracts upward and rowing are anti -resistance training, which can increase muscle endurance.It is recommended to conduct 2-3 training on large muscle groups per week.

3. Flexible practice:It can improve joint activity and increase the stability and balance of ligaments, especially in combination with resistance training.Daily stretching, yoga and radio gymnastics are flexible training.

4. Balance training and other neurotomy exercises:Balance, coordination and flexibility training daily special training has fewer special training. TCM health skills such as Tai Chi, Eight Duanjin, and Five Poultry Opera are effective.It is recommended to be at least 2-3 days a week, at least 20-30 minutes each time.

Exercise and fitness effect

Category: Aerobic exercise (medium intensity)

Method: Fitness walking, jogging (6-8 kilometers/h), cycling, climbing, climbing stairs, swimming, etc.

Effect: Improve cardiovascular function, improve respiratory function, control and reduce weight, enhance anti -disease ability, improve blood lipids, regulate blood pressure, improve sugar metabolism

Category: Aerobic exercise

Way:Run, ride a bicycle

Effect:Improve myocardial contraction force and heart function, and further improve immune function

category:Ball movement

Way:Basketball, football, volleyball, table tennis, badminton, soft ball, etc.

Effect:Improve cardiopulmonary function, improve muscle strength, improve response ability, regulate psychological state

category:Traditional Chinese movement

Way:Taiji Boxing (Sword), Mulan Boxing (Sword), Wu Qin Opera, Eight Duanjin, Yijin Jingwait
Effect: Improve cardiopulmonary function, enhance immune function, improve respiratory function, improve balance ability, improve flexibility, and regulate psychological state

category:Practice

squareMode:Non -device practice,Push -ups, jump in place, sit up on supine; instrument practice,All kinds of comprehensive force practice equipment, barbells, dumbbells, etc.

Effect: Increase muscle volume, improve muscle strength, improve balance ability, maintain bone health, and prevent osteoporosis

category:Pull practice

Method: dynamic pull, kicking legs, shake waist, etc.; Static pull, pressed legs, shoulders, etc.

Effect: Improve the amplitude and balance of joint activity, and prevent sports damage

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