Exercise itself can prevent diseases, improve physical resistance, response, and support pressure. For obese people, exercise can help them lose weight.The benefits of exercise are countless.Let’s take a look with it.
We all know that the advantage of exercise is to exercise and achieve the effect of healthy and longevity, but often some people have some misunderstandings, resulting in poor fitness effects.Today I will introduce the benefits of some sports and fitness exercises suitable for spring.
There are many benefits of exercise. It can promote blood circulation, enhance physical fitness, and speed up metabolism. What are the specifics? Please see the introduction below.
Benefit 1: Sports help you control your weight
Exercise prevents obesity or is conducive to weight loss.You will burn the calories during exercise.The greater the exercise intensity, the more burning the calories.You do n’t need to exercise a lot of time to lose weight every day. If you ca n’t exercise in a strict sense, then diligent in daily small matters -do n’t take the elevator but climb the stairs to go up and down the stairs every day or do more housework.
Benefit 2: Exercise helps you to resist the disease of the disease
Worried about heart disease?Want to prevent hypertension?Regardless of your multiple, participation in exercise can increase the amount of high -density lipoprotein (HDL) or “good” cholesterol in the body, reducing glycerol triglyate that is not good for the body.
Physical exercise will allow you to flow smoothly and reduce the risk of cardiovascular disease.Frequent exercise can prevent and control issues such as stroke and metabolic syndrome such as stroke and metabolic syndrome.
Benefit 3: Exercise brings you a good mood
Want to inspire?Or do you want to vent under heavy pressure?Exercise or walk in the stadium for 30 minutes can help you.Physical exercise can stimulate the brain to release chemicals and make you feel happy and relaxed.Long -term exercise makes you more fit, more satisfied with your appearance, and then enhance self -confidence and self -esteem.
Benefit 4: Exercise makes full energy
Shopping in a grocery store or a little housework will make you breathless?Daily exercise will increase your muscle strength and give you stronger endurance.Exercise and sports help the body to transport oxygen and nutrients to each tissue, making the cardiovascular system work efficiency.The efficiency of the cardiopulmonary is improved, and it is even more powerful to do daily housework.
Benefit 5: Sports improves sleep
If you ca n’t fall asleep or sleep too much, you do n’t want to bed, so you can sleep faster and deeper sleep.But remember not to exercise before going to bed, otherwise you will not be able to fall asleep because you are too excited.
Then often participate in exercise, you can fall asleep faster
Benefit 6: Exercise helps you re -ignite the fire of love
Are you too tired or deformable?Physical exercise makes you more beautiful and more energetic, bringing a positive impact on your husband and wife life.The positive impact of physical exercise on the life of husband and wife is far more than that. It can awaken women’s desire.Moreover, the chance of men who often exercise men’s renal dysfunction is less than those who exercise less.
Benefit 7: Exercise brings you happiness
Sports can make you happy time, relax you, enjoy outdoor activities, or participate in projects that can make yourself happy.
Exercise and sports can also connect you with your family and friends through joyful social activities.Therefore, report a dance class, travel on foot, or join a football team. Find a exercise you like and exercise!If you are bored, you will change the new exercise.
Benefit 8: Psychological influence
In terms of psychology, exercise can change personal image, enhance personal self -confidence, establish interpersonal relationships, carry out different activities, and contact people with different people. This can also be regarded as a way to build interpersonal relationships and get a sense of success.
Benefit 9: Help growth and development
Frequent participation in exercise can promote the growth and development of young people, because during exercise, skeletal muscles need a lot of blood, and these blood with a large amount of oxygen and nutrients, metabolism in a strong state.On the other hand, the cartilage is constantly friction and squeezing in exercise, and the cells are constantly split and osteotized, so that the bones gradually become thick and longer. ThereforeDevelopment is also relatively well -proportioned.
Benefits 10: Increased cold resistance to heat resistance
There is a temperature regulating center in the lower part of the human mound, which can maintain heat production and heat dissipation in the body according to the changes in the heat and heat of the outside world.Adhering to exercise can increase the sensitivity of the body temperature regulating center, and quickly and accurately regulate the body temperature, thereby enhancing the human body’s ability to resist cold and heat resistance.Long -distance running, cold water baths, sunbathing, swimming, skating, skiing and other exercise are greatly helpful to fight cold resistance.
Benefit 11: Change the body shape
During exercise, muscles of the whole body will move. Through the changes in muscle, it can shape a beautiful body shape. During the contraction of the muscles, the muscle changes from quantity to qualitative changes. A series of changes occur.Thicker, of which sugars, protein, minerals, and mineral content gradually increased, muscle volume increased, surface protrusions, and more fit.
Benefits 12: Anti -aging
Adhering to the function of motion can regulate the function of the nervous system, accelerate the nerve reflection, the heart beating is powerful, the blood volume increases, and the muscle strength is enhanced; and more oxygen is required during exercise.Frequent exercise can exercise respiratory muscles, delay the aging of the respiratory system. At the same time, it can also promote the metabolism and visceral function inside the body, and effectively delay aging.
Benefit 13: Prevention of disease
Adhering to exercise can enhance the ability of the nervous system to struggle with the disease, enhance the functions of internal organs such as cardiopulmonary, endocrine, and enhanced metabolism, improved nutritional conditions, and enhance the body’s hematopoietic capacity. Red blood cells, white blood cells, and antibody resistance of bacteria increase.Enhanced the resistance to various diseases and infectious diseases. At the same time, during the movement, due to the improvement of metabolism, it also prevented digestion, obesity, hypertension, arteriosclerosis, and coronary heart disease. In addition, exercise can also enhance the mound brainThe work ability of the lower body temperature adjustment center makes it sensitive and accurately regulate the body temperature, prevent diseases and colds, frostbite, heat stroke, and heat spasm.
Misunderstanding
Misunderstanding 1. There is no certain fitness target
Many people practice their waist today and practice legs tomorrow. As a result, they have been practicing for a long time without any effect.The fitness person must set a goal that can be expected according to his own situation.
Misunderstanding 2. Ignore strength training
Do you know that running can be bodybuilding calf, swimming can make the body evenly, but do you know that dumbbells have an important role in shaping?Power training is conducive to the establishment of muscle groups. These lean muscle groups consume much more calories every day than fat.If you can combine aerobic exercise and strength training, the effect will be better.
Misunderstanding 3. Fitness items are too difficult
Many people think that the more difficulty and intensity of exercise, the better the effect. This is not the case.High -difficulty in training will not only make you feel a strong frustration, but also may cause you to be injured in exercise.
Misunderstanding 4. Measure the effect of exercise with sweat volume
Although sweating is a healthy manifestation, the amount of sweats is not enough as an indicator to measure exercise strength.The degree of heart rate and labor is the more important standard.
The degree of heart rate and labor is the more important standard
Misunderstanding 5. Like to compare with others
It is believed that “he is more obvious than me”, which is not found.Because you don’t know his physical condition at all.Don’t consider others and focus on your own plans.
Misunderstanding 6. Ignore the body’s signal
There are many causes of physical pain and fatigue, which may be injured or sick, or they may lack sleep.After clarifying the reason, try to adjust it as much as possible, and change the fitness items in time to make the weak part of the body rest.
Misunderstanding 7. Just pay attention to physiological changes
The exercise effect is not only reflected in the enhancement of physical fitness.Moderate training in 10 minutes can improve people’s emotions and make people very pleasant.In addition to improving sleep quality, exercise can also improve the ability to dispel stress.
Misunderstanding 8. Eat after exercise
The movement will make you feel hungry. If you think you can eat anything at this time, then it is very wrong.Exercise does require more energy, but do not treat food as a reward.
Misunderstanding 9. Insufficient drinking water
Pinded water can increase energy and reduce appetite.Drink 8 glasses of water a day.During exercise, drink more than 200-300 ml of water every 15 minutes.
Misunderstanding 10. Do not replenish energy before exercise
One hour before exercise, you can choose small snacks such as yogurt, banana and whole wheat biscuits, which allows you to reach a good sports state.
Fitness suitable for spring
1. skipping rope
Speaking of aerobic weight loss exercises, naturally inseparable from skipping rope.Rope skipping is a high -intensity movement. In the process of jumping, the muscles of the whole body will be tense, and we must cooperate with both hands.
This exercise not only allows us to burn fat quickly, but also exercise the muscles of the arms, hips, and legs.In the process of practice, we must keep breathing stable, and practicing with our companions can also increase its fun and motivation.
2. Fitness exercise
Aerobic aerobic exercises are very popular with women, because its exercises are not limited by time and place. We can practice with coaches in the gym, or to see the CD -ROM practice at home.
And there are many types of aerobic exercises. Whether it is sexy Latin exercises or very strong fighting exercises, we can help us burn fat and sculpt the body curve.When we practice, we will not feel boring and boring, and it is very helpful for long -term persistence.
3. Hurry up
Yes, walking can also lose weight. If you don’t like to run, choosing to walk quickly can also help us consume calories.Hurrying is also suitable for all kinds of people to practice. Persist in practice every day for more than half an hour to see the obvious weight loss effect.
4. Elastic movement
You can use rubber bands to perform basic exercises such as squatting, squatting, and binary muscle bending.This rubber band is very light and easy to carry. The cost ranges from $ 6 to $ 20.Find the right color when choosing to buy.Usually different colors of rubber bands are different, mainly divided into three types, yellow (light), red (medium color), and green (dark).
When doing squat exercises, try to separate your legs with wide shoulders, straight body, hold the rubber band with both hands to pull it to the shoulder height, then squat down, squat, and repeat the above action.
Then squat down, squat up, repeat the above action
When exercising the three -headic muscle, put the rubber band on the back, grab one of the rubber band with one hand, and the other end of the rubber band with the other hand to raise the rubber band to the top of the head.
5. Washing bag
Washing clothes is a miscellaneous work of burning calories and eliminating fat, but don’t be busy pouring dirty clothes into the washing machine.Washing bags filled with dirty clothes can help you burn more calories.
Speak directly at the laundry bag in front of you, don’t let the bag touch your body, so that the bag is great.Repeat this action many times -you will feel your biceps, shoulders, chest and abdominal muscles.Do you think the weight of the laundry bag is not enough?Try the sandbag. The sandbags help to improve physical strength to increase endurance.
6. Climbing the stairs
Along the stairs or the open -air stand -up stands and go up and down the staircase is a very useful aerobic movement.Climb up at the staircase of 6 to 12 at a fast speed, take two or three minutes after each run, and repeat this movement.
You can continue to climb a few stairs during rest, so that the speed of heartbeat can remain unchanged.Every time you step on the steps, try to skip a step, which will help improve the lower limb muscle strength.In order to make the aerobic exercise arrangement more complete, 3 to 4 times of jogging, walking or cycling should be included every week.
7. Dumbbell
At home, you can use dumbbells to perform two -head muscle bending, shoulder push and triceps stretching.In order to exercise the chest, lie flat on the ground or bench, stretch your arms and put the dumbbells above the chest.Try to lie down on the bench, lift dumbbells to exercise back.
8. Jumping bamboo shoots
Breaking bamboo to warm up can make the human heart rate reach a certain level and prepare for more intense exercise.After doing full stretching exercises, doing 5 minutes of fire -jump bamboo can be adjusted and coordinated with the body appropriately.
Humming bamboo can move the shoulders, backs, thighs and calves, so it can not only improve physical strength and endurance, but also have a good stovepipe.
There are many benefits of exercise, but many details need attention when exercise, and now many people’s way of exercise is wrong or the method is wrong. Let’s talk about the precautions of exercise.
What to pay attention to in exercise
1. Do warm -up exercise
To do a good job of warm -up.Many of us are thinking about exercise, so we go directly to exercise, especially when playing, often sprains like people’s feet.Warm items are a good way to prevent sprains.
2, do your best
We must choose our own suitable items for exercise. We must not be too casual, otherwise it is easy to cause serious consequences.Especially middle -aged and elderly people.
3. It is not advisable to drink a lot of water immediately after exercise
Do not drink too much water immediately after exercise, and do not stop and sit down immediately after strenuous exercise.This is very fatal for us, and it is easy to cause serious consequences.
4. It is not advisable to exercise immediately after meals
Try to avoid exercise after eating, which will hurt the function of the stomach.Don’t eat after exercise, this is a very wrong approach.
Exercise bottom line
