When will you go upstairs out of breath? Look at the growing bulge in the stomach, do you always lamented that her strength as before? Do you want a good exercise, but I do not know where to start? Congratulations! You have the desire to exercise, also half the battle. Well, let me tell you how exercise.
First of all, should be sure that your health is good. If you have more serious heart disease, hypertension, diabetes and other chronic diseases, at the beginning of first consult a doctor before exercising.
began training the first step is to know what type of exercise for you.
before the start exercising, you must take the basic goals and ideas you write down , the more specific the better, and then press it to do. For example you want to lose 6 kg in weight within a year, and remain rebound; or want to lower blood lipids, within six months at least one indicator to normal, and so on. goals to actually, do not set too high. Thus, to achieve through their own efforts, you will be confident for the next goal.
Running is one of the best fitness, people jogging, consumption per minute about 10 calories of heat, the throttle up to 15 cards or more, each running 1,000 meters, you will consume about 75 calories. While running will make your muscles feel blinded up, but that proves your fitness rather effective. Running does not require additional equipment, but a good pair of running shoes is essential, it should have sufficient flexibility to reduce the impact on the joints, especially in the cement floor while running. Of course, the best choice or plastic in the dirt track to run. shoes to fit, not too big, so unsteady gait, the ankle injury. started running, you can take a brisk, running a later walked slowly to reduce the time until you time to Running 20 minutes, then gradually extend the running time. Of course, no need to run every day, you can run 2 days per week, 3 days choose another sport, such as: cycling, swimming, give yourself two days off time. But if your ankle, knee or lower back pain, should be suspended for running, to any other sport, and to these parts of your body the opportunity of a temporary retreat.
busy if it is not every day you time, why not try to work on the road into the way of your workout? If you are riding a bicycle to work, then put your bike as a fitness tool bar. cyclists generally smaller impact on the joints, cycling to try to relax the upper body, so as to avoid over-fatigue the back. handlebar grip and do not be too hard, you can try to change the bicycle speed and time, for example, started cycling uniform relaxation, as a 5-10-minute warm-up acceleration stage after entering. If your whole 30 minutes to allow this campaign to improve heart rate for 20 minutes, riding the last 5 minutes and then slow constant speed, as relaxation. to make their own interest, you can keep in practice adjust the pace. Also, you can play to their imagination, imagine you are in your favorite mountain or beach riding, nature is your best gym. Of course, you have to pay attention to traffic safety.
If you like water, that it is a very good swimming exercise, and it is more appropriate for the section of diseases, more obese and pregnant women. swimming can help you burn a lot of energy, helps reduce fat, and heart and lung fitness is useful, but also can exercise your muscles and increase your flexibility.
If your daily drive, and even daily chores like grocery shopping you have to drive to, then I suggest you put the Jian Shenfu and shoes In the car, more than an hour a day out of time go to the gym. treadmills and other fitness equipment can help you burn calories every day is difficult to keep your body healthy. if you even out of this very difficult time, then The total can still walk after dinner, right? According to the survey, 30 to 45 minutes after a meal for about 1 hour of easy walking, helps reduce heart disease, hypertension, diabetes, depression and even the incidence of such diseases.
older people can try tai chi. Taijiquan movements stretch, smooth, concentration, breathing steady, uniform, spirit and body will make you relax, help to slow the heart rate, blood pressure, improve digestive system , also can increase muscle and restore your skin.
choose for your fitness program, remember to put it into their schedule, step by step, your health is getting better.
so, how should Control of exercise intensity? In 10 minutes you begin to exercise, if you feel uncomfortable, that your strength is too high. To let the body get the most from the benefits of exercise, your heart rate when exercise should be the maximum heart rate 50% -75% (see table). Before you begin the exercise, it should set the target at the lower part (50%), gradually increased to the upper part of the future (75). but if you are in this range also felt the strength too much, let your body, in accordance with the rhythm you do it comfortably!
way you can exercise your preferences and change your body feedback in a timely manner, so you will always be completed in the curiosity and excitement your fitness experience every time. When you become more healthy, gradually extend the time of day, speed up the rhythm of movement. If you want your physical body and has a large change, then I suggest you each taking a few days to weeks of professional fitness places, looking for professional consultation exercise, your changes will be even greater.
fitness is a colorful part of life, continue to adhere to exercise in your health while harvesting, you will be pleasantly surprised find that your body becomes more fit, increasing your quality of life.
, of course, a complete fitness program can not forget the importance of diet. The general principle is: you do not too much fat intake , high sugar content foods, such as: potato chips, cakes and wine. eat more fresh vegetables, fruits, and a certain amount of grains and protein. drink about 8 glasses of water a day.
Finally, do not forget to choose a set you like Jian Shenfu, it must be comfortable and absorbent. look in the mirror, you are full of confidence.
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