A brief introduction to healthy exercise methods

Life lies in exercise, and scientific exercise is good for health. Exercise keeps you youthful, happy and healthy, and makes your life full of sunshine. The following is the method of healthy exercise that I bring to you. I hope you like it!

Method of healthy exercise

1. What is an effective exercise unit?

< p> First, perform warm-up exercises for 5 minutes.

Then, start aerobic exercise. You can start with 5 to 10 minutes of activity, and then gradually increase it to 45 minutes.

Take a 5 minute break.

Finally, perform stretching exercises for 5 to 10 minutes.

2. Watching TV after dinner is a very bad habit

Research has found that 28% of adults do not like to exercise.

Many people are accustomed to an inactive lifestyle. For example, traveling by car, you can go to work by bus and return from work by bus. After dinner, I would sit on the sofa and watch TV. When it was time to go to bed, I would climb into bed and fall asleep.

An inactive lifestyle is very harmful to people. It increases the risk of heart disease as bad as smoking a pack of cigarettes a day.

3. Exercising occasionally is not enough

Everyone only exercises occasionally. The survey found that 44% of adults occasionally think of doing some exercise, but they rarely stick to it, and these small exercises are often not enough. These will not help protect their hearts.

A latest research report points out that the level of obesity among Chinese people is increasing rapidly, with nearly 23% of Chinese people being overweight and 7% being obese.

4. Outdoor exercise is of great benefit

Make exercise a habit. In order to have a strong cardiovascular system, we should arrange enough time to exercise.

Exercise at least 30 minutes a day. These 30 minutes should be aerobic exercise, and remember to stretch to cool down afterward.

If you cannot tolerate heavy exercise, you can also do light or moderate exercise. Remember, you need to exercise for at least 10 minutes. At least light sweating, or a mild or moderate increase in breathing rate and heartbeat after activity. Taking your beloved dog for a brisk walk every day is a great option.

5. The dangers of not exercising

People who do not exercise are prone to high blood pressure and heart disease.

Not exercising can cause excessive fat accumulation in people's bodies and lead to obesity.

People who are inactive are prone to depression, lethargy, and anxiety.

6. Strengthen healthy exercise

It can achieve good control of blood pressure and increase cardiovascular function.

Build healthy bones, muscles and joints through exercise.

Exercise can reduce the risk of colon cancer and type 2 diabetes.

7. Exercise like an athlete

"No time" is an excuse. If you do not have a whole block of time to exercise, then we clearly tell you that the effect of exercise can be cumulative, that is to say, if you do not have 50 minutes of exercise time, then you can do five 109-minute exercises. It makes no difference, but it can effectively solve your "no time" dilemma.

Correctly collect exercise-related information before carrying out exercise. The Internet is a great source of free information, but you can also refer to books and magazines to learn the correct way to exercise to avoid mistakes or injuries.

Develop a feasible exercise plan. Develop a feasible exercise plan for yourself based on your personal abilities, living habits, surrounding environment and other factors. If possible, write down your plan on a large piece of paper and post it somewhere you can see it every day.

Set simple near-term goals and choose a sport that suits you. You should choose a goal that is relatively easy to achieve as your short-term goal. For example, setting "jogging 2 kilometers" as a short-term goal is better than setting "jogging 10 kilometers" as a goal. Remember, the purpose of setting short-term goals is to encourage you to keep exercising, not to scare yourself away from exercise.

Ask yourself, what kind of exercise do you like? Is it jogging, skipping, playing ball, or swimming? No matter which exercise you choose, please stick to it. Also, keep in mind that the exercise you choose should cause you to sweat profusely after your workout (if you choose swimming, ignore the "profuse sweating" criterion) and increase your breathing rate and heart rate.

Brief introduction to healthy exercise methods and related articles:

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