Exercise is the key to keeping fit. Through proper exercise, we can enhance our physical fitness, improve our immunity and prevent diseases. This article will explore the impact of exercise on health and provide practical exercise advice, so that together we can become the beneficiaries of healthy movement!
First：the benefits of exercise
1：Enhance heart and lung function: Regular aerobic exercise can improve heart and lung function, enhance the body's endurance and anti-fatigue ability.
2：Weight control: Exercise helps burn calories and control weight, while also reducing the health risks associated with obesity.
3：Strengthen immunity: Exercise can enhance the body's immunity and reduce illness.
4：Improve mental health: Exercise can release stress and tension in the body, improve mental health and increase happiness.
Second：Practical exercise advice
1：aerobic exercise: at least 150 minutes of aerobic exercise a week, such as fast walking, running, swimming, etc., help to improve heart and lung function
2：Heart rate can be used to measure exercise intensity. According to different percentage of maximum heart rate, heart rate can be divided into five sections, which can be divided into warm-up and relaxation zone, fat burning zone, glycogen consumption zone, lactic acid accumulation zone and body limit zone in turn:
①Warm-up and relaxation zone: The heart rate in this zone is 50% to 60% of the maximum heart rate. If someone's maximum heart rate is 180 beats/min, the heart rate that he needs to warm up and relax should be 90 to 108 beats/min.
②Fat burning zone: The heart rate of this zone is 60% to 70% of the maximum heart rate, and this zone is mainly to supply energy for exercise by burning fat, which can effectively reduce fat and help reduce weight.
③Glycogen consumption area: The heart rate in this area should be 70% to 80% of the maximum heart rate, at this time it is powered by carbohydrates.
④Lactic acid accumulation zone: The heart rate in this zone should be 80% to 90% of the maximum heart rate. With the improvement of the physical fitness of the athlete, the training amount should be increased accordingly. At this time, the training needs to enter the lactic acid accumulation zone to improve, so the aerobic exercise should be changed to anaerobic exercise to help the accumulation of lactic acid.
⑤Physical limit zone: The heart rate in this zone is 90% to 100% of the maximum heart rate, and some athletes can even exceed the theoretical maximum heart rate.
3：Strength training: Doing a moderate amount of strength training, such as lifting weights, push-ups, etc., can increase muscle strength and endurance.
4：flexibility and balance training: yoga or tai chi and other training, can improve the body's flexibility and balance ability, prevent falls and other accidental injuries.
5：Team sports, Participating in team sports can increase social interaction, make new friends, and increase the fun of sports.
Exercise is the key to keeping fit. Through proper exercise, we can enhance our physical fitness, improve our immunity and prevent diseases. Exercise also improves mental health and happiness. Get started now! Let's be the beneficiary of the health movement!
Post time: Aug-02-2024
