With the increase of people’s health awareness, everyone realizes the importance of sports and fitness, but the methods of exercise are varied, and each person’s preferences are different. Here we introduce four common and practical fitness methods. I believe there is always one. Kind to suit you. 1. Swimming Swimming plays an important role in the improvement of the cardiovascular system. The stimulation of cold water promotes blood circulation through energy regulation and metabolism; in addition, the water pressure during swimming also plays a special role in the circulation of the heart and blood. When swimming on the water, the body's water pressure has reached 0.02 kg/ In cm2, as the depth increases, as the depth increases, the physical conditions change, the pressure increases, and the speed of swimming increases the load of the pressure. The muscle tissue of the atrium and the ventricle can be strengthened, and the capacity of the heart chamber is also increased. Can gradually increase, the heart beat less, so that the heart's activities can be saved, the whole blood circulation system can be improved, the diastolic blood pressure increased at rest, systolic pressure has decreased, so the blood pressure value change To be more favorable, the elasticity of blood vessels has also increased. During the swimming exercise, the metabolic process and the saving of the cardiovascular system work are all due to the large amount of oxygen supply. However, due to water pressure on the chest and abdomen, it is difficult to inhale. There have been special trials to swim. When the person's chest is subjected to a pressure of 12 kg to 15 kg of water, the respiratory muscles must constantly overcome this pressure in order to obtain sufficient oxygen for the body; in addition, exhalation during swimming is generally done underwater. The density of water is much greater than the density of air. Therefore, if you want to exhale, you must use force, so whether inhale or exhale can increase the contraction of the respiratory muscles, which can enhance the function of the respiratory system and increase lung capacity. . During the swimming process, due to the stimulation of water temperature, the body's blood vessels participate in important regulation in order to ensure sufficient temperature. The stimulation of cold water can make the blood vessels of the skin contract and prevent the energy from spreading to the outside. At the same time, the body intensifies the production of energy, so that the blood vessels in the skin can be expanded and the blood supply to the blood vessels of the skin can be improved. In this way, long-term adherence exercise can strengthen the blood circulation of the skin. 2, jogging Jogging is popular in the world and it is praised as "the king of aerobic exercise". It is correct practice and beneficial to health. Medical authorities believe that jogging is a good way to exercise the heart and body. In 1967, the University of Oregon's track coach Berman and the heart-focused medical scientist Harris co-published the book "Jogging," which greatly promoted the popularity of jogging activities. Jogging can be divided into running in place, free running and quantitative running. In-situ running, ie, standing still and jogging, can begin to run 50 steps to 100 steps at a time, step by step, and gradually increase. After 4 to 6 months, each time can be increased to 500 to 800 steps. High leg lift can increase exercise intensity. Free running is based on their own situation to change the speed of running at any time, unlimited distance and time. Quantitative running has time and distance limitations, that is, running a certain distance within a certain period of time, gradually increasing from less to more. When jogging, body muscles should be relaxed. Breathing should be long, slow and rhythmical. You can call two steps, one step, and one step. You can also use one step, three steps, and one breath. You should use deep breathing in your abdomen. When you breathe, your abdomen is absent. When jogging, the pace should be relaxed and the arms should swing naturally. Jogging is usually appropriate every other day. In the hard ground, two foot pedals run 375 to 467 times per kilometer, so some medical experts believe that jogging can cause foot arch, external hemorrhoids, sweat rash, Achilles tendon strain, foot swelling, and knee back pain. Therefore, we must prepare for the action before jogging. Wear appropriate shoes and loose clothes when jogging. Exercise should be correct, and you need good health and clear goals. 3, skipping Skipping rope is a popular fitness exercise that is suitable for autumn and winter. It is easy to learn, time-saving, and almost everyone will be. Jump rope is beneficial to the body and mind. Continue to jump rope for 10 minutes, which is almost the same as 30 minutes of jogging or 20 minutes of fitness dance. It is a time-consuming and energy-consuming training. Jump rope can promote blood circulation, protect the heart and increase lung capacity; it can also promote the development of adolescents, strengthen physical fitness, develop intelligence, and benefit physical and mental health. Get up early in the morning and get sleepy. If you skip the skipping rope first, you can make your head clear and energetic; skipping at night will make you sleep well. Rope skipping also has the effect of losing weight. According to studies, obese people can reduce appetite by skipping before meals. Long-term adherence to rope skipping can train people's bounce, speed, balance, endurance and explosiveness, as well as foster accuracy, flexibility, and coordination. The length of skipping varies from person to person. If it is continuous rhythm skipping, it is best not to exceed 10 minutes, or the heart will be overwhelmed. If it is a short break for a while, then 30 minutes is appropriate each time. The specific amount of exercise depends on individual strength and the amount of need. Skipping is an outdoor activity with a large amount of exercise. Before the practice, you must be prepared for all parts of your body. In particular, the ankles, wrists and shoulder joints, and elbow joints must be active. Slowly at the beginning, you can gradually increase the speed of skipping as you stick to your time. Slowly maintains an average of 60 to 70 beats per minute; faster speeds maintain an average of 140 to 160 beats per minute. 4, take a walk Walking and rhythmically accelerating and deepening the breath during the walk not only satisfies the need for oxygen supply during muscle exercise, but also exercises and improves the function of the respiratory system. In particular, the increase in the amplitude of diaphragmatic activity has a similar magical effect of qigong, which can increase the function of digestive glands. The movement of muscles in the abdominal wall plays a role in gastrointestinal massage and helps digestion and absorption of food. It can also prevent constipation. Walking is particularly beneficial to mental workers because brisk walking can relieve neuromuscular tension and receive sedation. In addition, walking still opens the key to the idea. Walking can gradually warm up the body, speed up blood circulation, increase the amount of oxygen supplied to the brain, and become a good catalyst for intellectual work. The energy generated by the blood circulation can improve thinking ability. As the French thinker Rousseau said, "Walking promotes my thoughts. My body must continue to move and my brain will start to move." The German poet Goethe once said, "My most precious thought and its best expression, It was all when I was walking.†The mental worker who worked at desks all day and went for a walk in the fresh air outdoors could make the very nervous cortical cells no longer tense and get a positive rest, thereby improving work efficiency. .
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