With the increase of age, especially after the age, we can no longer expect flexible joints, soft muscles and strong bones. At the same time, various changes have occurred in the internal organs. To strengthen the body and maintain health, we will postpone it. The body's aging and degeneration process must often participate in fitness activities. Exercise can keep us physically strong and cheerful, and exercise can keep us young.
Swimming protection joint
Swimming is an ideal sport for all of us. In the water, the human body is in a state of weightlessness, and our joints can thus be temporarily relieved from the burden. Floating in the water is also a treatment for our muscles, joints and bones. In the water, buoyancy supports the various movements of the human body, and we are able to exercise comfortably. Over time, our joints become more flexible and the muscles become more elastic and energetic.
Swimming can exercise all the muscles, which is good for the whole body, especially the back and leg muscles. Even for recreation, once a week helps the body stay flexible and strong. Taking swimming as a fitness method should be done at least 3 to 4 times a week, every time for 20 to 30 minutes.
Cycling muscles
Cycling by bike is also one of the few sports that keeps us in optimal physical condition. Cycling can make the body's large muscles stronger and make the knee, ankle and hip joints flexible. The amount of exercise on the bike can be adjusted according to the physical condition of each person. By riding hard for 20 minutes or more, and maintaining a stable speed, the physical strength and endurance can be greatly enhanced, and the cardiopulmonary function can also be excellently exercised.
Jogging helps to lose weight
Jogging and jogging is also an excellent sport. It is simple and easy. There are no gender and age restrictions. Jogging has all the benefits of other aerobic exercises for the whole body. It helps the body to consume oxygen, can reduce the pulse rate, and can make the heart hop less 10,000 to 20,000 times a day. Jogging can also enhance heart and lung function, lower blood pressure, and help the body lose weight.
For those who are jogging, the time can be controlled to about 10 minutes, and then gradually increase to 20 to 30 minutes. Use a nasal snorting or a nasal snorting to ventilate at least 3 to 4 times a week. The choice of jogging for the elderly should consider their physical condition. You can take the “jogging-walking†exercise method. At the beginning, do some warm-up exercises first, then walk briskly for a while, then enter jogging, run tired and go. After a while, I feel comfortable and then start jogging. This cycle is repeated for 20 minutes.
Walking and keeping fit
Walking can be fun, exercise, and take a quick walk at a relaxed pace, feeling sweating for 20 minutes, is an excellent exercise method. It is best to take a walk once a day, or at least 3 to 4 times a week, in order to maintain your health.
The father of the world's cardiology, American White, put forward the assertion that "walking has special benefits to health" in the 1920s, suggesting that "everyone should regard daily walking as a regular lifelong movement."
Aerobics expand friendship
Communicative dance or aerobics is a sport that has been loved by people in recent years. The content and rhythm of dance or exercise are different. The degree of exercise is different, some are soft and some are intense. Many people like to dance in a ballroom. In addition to fitness to maintain flexibility and coordination of the body and its joints, it is also possible to make friends and increase friendship. It is indeed a very good sport.
As for whether to choose aerobic exercise or anaerobic exercise, the first thing to look at is the purpose of your exercise and the actual situation of the individual.
The intensity of aerobic exercise is relatively low, relatively safe, and the load on each organ of the body is relatively small, and it is not easy to cause injury accidents;
The anaerobic exercise intensity is relatively high, and the load on each organ of the body is relatively large, which can better improve the working ability of the body.
For young people, to improve their physical fitness and improve their ability to withstand strenuous exercise, a certain proportion of anaerobic exercise must be arranged. Those who are relatively older should focus on aerobic exercise and do some anaerobic exercise in moderation.
Aerobic exercise requires a lot of breathing air, which is a good exercise for the heart and lungs, which can enhance lung capacity and heart function.
Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, anti-aging, enhance the working efficiency of the cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases.
If the dieter combines aerobic exercise while rationally arranging food, not only can weight loss be successful, but the weight after weight loss will also be consolidated.
Aerobic exercise is also very beneficial for mental workers. In addition, aerobic exercise also has the effect of restoring physical fitness.
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