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

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.

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.

Kind tips