[Practical knowledge] 4 exercise methods to help you quickly enter a good state!

　　The Spring Festival holiday is over

　　You are ready to return to your daily life

　　Is it in work and study?

　　Appropriate exercise is a good recipe for recovery

　　The one -year plan lies in spring

　　Exercise and give the good body throughout the year

　　Five steps make physical habits exercise

　　Turn to zero

　　Even without the entire exercise time, the sporadic sporadic exercise can benefit the body.For example, instead of driving, walking after a meal, etc.

　　Get up time

　　People who are sitting for a long time are recommended to get up every 30 minutes.You can set alarm clock to remind yourself.

　　Chosen interested

　　You don’t need to entangle which movement is the most effective and popular. As long as you like it, you can try it, practice and form habits slowly.

　　Accompanying activity

　　With the help of “circle of friends” to move yourself, to accompany friends to increase interest.

　　Small goal

　　Do not pursue immediate effects. Beginners start with a small amount of physical activity and gradually increase frequency, intensity, and duration; people with poor physical strength should not try high -intensity exercise easily.

　　Four types of sport suitable for spring

　　walk

　　Walking is the safest, easiest, and most economical aerobic metabolic movement.Middle -aged and elderly people and young people with good constitutions are suitable for fast walking. The speed is 5-6 kilometers per hour. About 120 steps per minute can be taken. Perseverance and exercise can improve the cardiopulmonary function of the human body, reduce the body fat rate, reduce cardiovascular and cerebrovascular diseases., Diabetes, hypertension and other chronic diseases.

　　The weak elderly people should choose to take a walk slowly, about 80 steps per minute and 2 to 3 kilometers per hour, which can help stabilize emotions, eliminate fatigue, and also have the effect of strengthening the stomach and digestion.

　　Ride

　　Riding a bicycle is a typical aerobic exercise that can enhance cardiopulmonary function and make the body evenly.It has a significant effect on preventing chronic diseases such as heart disease, hypertension, and diabetes.

　　Riding exercise time can be controlled at about 20-40 minutes. If the exercise strength is low, it can be extended appropriately, but it is not recommended for too long exercise time to prevent fatigue damage.

　　stretch

　　In the whole cold winter, the human body seems to be curled up. The most suitable for spring is stretching exercise to awaken the body.Young people are best to do yoga, and the elderly can practice qigong.

　　Recommend a stretching action “climbing the wall”.In the face of the wall standing, slowly crawl with both hands or one hand along the wall, try to stretch the whole body and then retreat slowly, return to the original, and repeatedly.

　　jogging

　　The fitness effect of jogging is better than any high -intensity exercise.Jogging can also increase oxygen intake, reduce hypertension, get rid of body fat, and improve heart function.

　　Transfer: Guangdong Disease Control