How to exercise to be healthy?

1. As long as you go to the gym, you can get exercise, which may be the idea of most people. But in fact, the purpose of exercise is not clear, there is no professional guidance, there is no good positive attitude, and unreasonable exercise methods can not achieve the purpose of fitness. 2. Sweat every time you exercise, you can only quickly lower your body temperature, which has little effect on other parts of your body and will not lose weight. You may lose weight after an exercise, which is only a temporary phenomenon caused by the decrease of water in your body. Once you add enough water, your weight will recover.

The best way to reduce abdominal fat is to do abdominal exercises. Many people, especially women, think that local fat will "burn" after muscle exercise in a specific area, thus achieving the purpose of losing weight. In fact, no matter what kind of exercise, you will burn fat in all parts of your body. If you want to lose local fat, you should also carry out special targeted exercise on the local area after completing the whole body exercise. Jogging for a kilometer will consume more calories than walking for a kilometer. From a kinematic point of view, whether you run a kilometer or walk a kilometer, the energy consumed by your body should be the same. Because energy consumption is related to the distance you move, but not to the speed you move. So when you are exercising, you should try to extend your exercise time. 5. Continuous strenuous stretching exercise can keep the flexibility of muscles. Waist twisting, bending and stretching around the waist are all stretching exercises. This kind of exercise should be done slowly, not too hard. You should always remember that stretching exercises are to relax and lay down muscles, and strenuous stretching exercises make muscles tighter. Five fitness strategies most suitable for spring In early spring, when it is warm and cold, you must pay more attention to fitness. Not all sports are suitable for spring. The following small series will share with you five fitness strategies that are most suitable for spring. Let's have a look. Recommended items for spring fitness 1 and walking are called "the best, most popular and cheapest exercise" in the world. As long as you are willing, walking is everywhere. The Ministry of Health of our country suggests that we should take at least 6000 steps every day to stay healthy. Did you get it? Warm spring in bloom is a good time for outdoor activities. It is worth noting that our fitness walk here is not a casual stroll, but 1 hour (about 100- 120 steps per minute) for 5 to 6 kilometers, 5 to 6 times a week, and it needs to be controlled at a certain intensity when walking. The intensity of walking is moderate, and we can simply evaluate the intensity of exercise by speaking test, that is to say, if you feel breathing while walking, but you can still talk, this intensity is more appropriate. 2, flying kites "paste a string of kites with paper, clear up by the spring breeze" Spring is coming, and the breeze is blowing. Most people will choose to fly kites and return to nature. In the process of playing to achieve the purpose of physical fitness, why not. In the process of flying kites, we unconsciously exercised our hands, elbows, waist, legs and arms while breathing fresh air. Some white-collar workers with shoulder or neck problems fly kites on weekends, which can effectively relieve physical pain. It should be noted that in the process of flying kites, some elderly people should not lean back for a long time, and they can choose to alternately lean back and raise their heads. In addition, flying kites can effectively regulate eye muscles, eliminate eye fatigue, protect and increase eyesight, and is also a good choice for teenagers with heavy schoolwork. Mountain climbing is an excellent aerobic exercise. If you climb the hillside for 30 minutes at a speed of 2 kilometers per hour, the energy consumed is about 500kcal, which is equivalent to the energy consumed by swimming for 45 minutes. Mountain climbing is good, but there is some pressure. It's easy to hurt your body if you don't grasp your strength well. Therefore, warm-up activities must be done before climbing the mountain to make muscles and joints move. Similarly, you must do some tidying and relaxing activities after climbing the mountain, such as walking on the flat ground for about 5 minutes after going down the mountain. It is most appropriate to keep the center rate at 120- 140 times/minute when climbing. It is a good time to go for an outing in a year, with beautiful spring and lush vegetation. Going out for an outing can not only get close to nature and relax, but also keep fit and drive away the spring sleep. The ancient sport of outing is suitable for almost everyone, and the intensity of exercise load can be determined according to our personal situation. The length of time is also natural. For some old and frail people, they walk about 60-70 steps per minute, and some hikers may walk about 70-90 steps per minute. For some people who have just recovered from illness, they can also choose to go out for an outing and take a walk during the walk, which is good for recovery after illness. Cycling is an effective way to improve human muscle endurance and cardiopulmonary endurance. In the process of riding, the main muscle groups of the human body should participate in the work, including the muscles of the legs, arms and waist and abdomen. Cycling is a typical aerobic exercise. Riding at 70%-80% of the maximum heart rate 15 minutes or more can help you burn calories and improve your cardiopulmonary endurance. Besides, cycling can also help us release stress. After a hard day's work, we can choose to relax by cycling. Riding for the purpose of fitness should grasp the exercise load well. The intensity of pedaling should be 60-90 times/minute, each exercise time is 20-40 minutes, and exercise 3-5 times a week. In the long run, obvious health benefits can be obtained. Spring fitness strategy 1, step by step, the most important thing is that after the cold winter, the functions of various organs of the body are at a low level, and the muscles and ligaments are also relatively stiff. In such a "low tide period", the main purpose of fitness is to wake up our bodies and restore their functions. It is not advisable to pursue sports too early. For some people who don't exercise at ordinary times, the muscle strength is relatively weak, and suddenly increasing the intensity of exercise is easy to cause sprains of knee joints and ankle joints. In addition, the problem of exercise risk can not be ignored, especially for some middle-aged and elderly people, there may be some hidden cardiovascular risks, and the sudden increase of exercise can easily induce some cardiovascular events. Therefore, middle-aged and elderly people, especially those with chronic diseases, had better consult a doctor or fitness coach before exercise, and do spring fitness scientifically and moderately. We can choose jogging for 5- 10 minutes or walking for 15-20 minutes to start the spring fitness program. Generally speaking, it takes three weeks for the body to adapt to a new fitness program. After 3 weeks, you can try to improve the difficulty of the fitness plan a little, such as extending the exercise time or choosing a more intense exercise mode. "110 principle" is a common method used by many fitness experts to help sports enthusiasts improve their fitness plans. Simply put, the increment of weekly exercise should not exceed110, which includes distance, time, intensity and so on. For example, if your current fitness plan is to run 20km a week, and you want to increase the amount of exercise at this time, according to the principle of110, then the goal for next week is to increase 2km, that is, 22km. It should be noted that this value is not absolute, and the subjective feelings of bodybuilders must be taken into account. 2, a little sweat is just right. Most people think that the more you sweat during exercise, the better the exercise effect. In fact, we should also fully consider the seasonal factors. When the temperature is right, sweating definitely has a good fitness effect. However, compared with summer, the early spring is warm and cold, and the temperature is still relatively cold. Sweating too much is easy to make pores dilate, and cold and dampness take advantage of it, which is easy to make the body catch cold and catch a cold, thus inducing respiratory diseases. So, just a little sweat. After the exercise, you should dry your sweat in time and put on clean clothes to prevent catching cold. In addition, in the process of fitness, if you feel the weather is cold, you should wait until your body is slightly hot after exercise before reducing your clothes, so that your body can be in a more comfortable state. This is what the proverb "Spring covers your face, autumn freezes" says. Although it is only a little sweaty, we can't ignore the important link of "replenishing water". Remember: exercise rehydration trilogy! 10- 15 minutes before exercise, add about 250ml of liquid (equivalent to half a bottle of ordinary mineral water). The hydration during exercise should follow the principle of a small amount and many times, and about 250ml should be supplemented every exercise 10-25 minutes. After exercise, you should replenish water according to the weight difference before and after exercise. For every weight loss of 1 kg, you should replenish about 500ml of liquid (about 1 bottle of mineral water). 3. Exercise time pays attention to the old saying: "A day's plan lies in the morning", so is morning the best fitness time? The answer is no, from the climate point of view, the temperature in early spring morning is generally very low, which is not suitable for exercise. Moreover, studies have shown that various functions of the human body begin to rise after 14 pm, and reach the best between 17pm- 19pm, so it is more appropriate to choose exercise time at this time. In addition, the content of platelets in the human body also has certain changes in one day. In the afternoon and evening, the platelet count decreased by about 20% compared with that in the morning, and the blood viscosity decreased by 6%. Therefore, morning exercise is easy to cause poor blood circulation and even induce some cardiovascular accidents, which is especially important for middle-aged and elderly people and some patients with cardiovascular and cerebrovascular diseases. In recent years, the central and eastern regions of China have been caught in severe smog and polluted weather, so getting up early for exercise is not a good choice. Under such weather conditions, the impurities in the air are not easy to dissipate, and the fog beads contain a lot of harmful substances such as dust and pathogenic microorganisms. If you exercise in such bad weather conditions, with the increase of exercise, people's breathing will deepen and accelerate, and it is easy to inhale a lot of harmful substances in the air into the body and become an "invisible killer" that threatens our health. So spring fitness suggests that you choose at night.