How Simple Exercises Work Out
Men don’t have to gather in the gym for fitness, cycling outdoors, swimming is also a good choice, or a handsome man living in a high-rise building in a metropolis can reach the fitness effect by climbing the stairs for 20 minutes a day. It is the so-called exercise where it is not.Find a way to get fit.
1. Ascending the stairs Ascending the stairs is an exercise that combines fitness and daily life. It is an alternative, effective, easy to implement, and adjustable fitness exercise method. It can be used by residents in high-rise buildings in metropolises in the world.Favor.
Ascending the stairs is a more intense form of aerobic exercise. Exercisers must have good health and generally use walking, running, multi-level jumping and jumping.
Exercisers can choose the exercise method that suits them according to their physical conditions and environmental conditions.
Beginners should start at a slow speed and last for 20 minutes, switch the improvement of physical fitness, gradually increase the speed or extend the duration.
When physical fitness can tolerate 30?
At 40 minutes, you can gradually transition to running, jumping, or multi-level stairs.
2. Jogging Jogging is the most popular method of aerobic metabolism in the world today. It has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis, obesity, etc.Role.
The speed of jogging should not be too fast. To maintain an even speed, subjectively do not feel uncomfortable. Objectively, it is advisable to control the heart rate per minute at the age of 180 years.
For example, a 60-year-old person should have a heart rate of 180-60 = 120 times per minute during jogging, exercise for more than 20 minutes, and more than 4 times per week.
For patients with chronic diseases, a low-intensity and short-term solution should be selected. Middle-aged and elderly people with poor physiques should choose a low-intensity and durable alternative. Young people and those with better physiques should choose higher-intensity and longer-duration.Program.
3. There are two ways to run and run alternately. One is to run first and then run, that is, to run for 1 minute and then run for 1 minute.
Every 2 weeks can be adjusted to increase the amount of exercise, prolong the walking time, and increase the running time.
The other is to start exercising by walking. Through the enhancement of physical fitness, it gradually transitions to jogging instead of walking.
Can exercise time last 20?
30 minutes, more than 4 times a week.
Suitable for those who are new to exercise and old and frail.
4, cycling exercise fitness is no less effective than jogging and swimming.
In order to achieve fitness, exercisers must master the intensity of exercise: the initial person should generally pedal 60 times per minute; for those who have a certain foundation, the pedaling speed can be 75?
The duration of each exercise must not be 30 minutes, more than 4 times a week.
5. Swimming swimming fitness exercise is a kind of whole body exercise that uses the human body’s buoyancy, restraint, frictional force in the water, and the body to exercise in the state of weightlessness in the water.
The intensity of swimming fitness exercise is generally similar to that of running. The heart rate per minute can be controlled at the age of 180 years, and then refer to 10. One of the 60-year-olds can control the heart rate when swimming at 180-60-10 = 110 per minute.Exercise more than 30 minutes, more than 3 times a week.