Moderate fitness hobbies

Many people have had this experience, a fitness club of the year, results in only a few times a year; this is good and my friends go to Pilates, socializing, fixed sport and absent; weekend appointment and friends meet, the stadium can be temporarily overtime but had to break ...

In fact, you don't have to be this guilt or shame, because health campaign does not have to be equipped in the movement place run and jump, Ah, a little effort, everyday life and work of habits also play a good exercise.

What is a moderate exercise

In recent years, the experts presented a gentle movement of new ideas, moderate exercise is a low-intensity, low energy consumption campaign mode, also called "moderate exercise".

The so-called moderate, approximately weekly consumption 2000 kcal calorie counts, that is the equivalent of 2 ~ 3 hour of tennis, allocation to each day, approximately as long as the cumulative amounts to half an hour to moderate amount of exercise activities, and the activity can come very simple, as the bus back home quick 15 minutes, and then do 20 minutes of other physical activity. Moderate exercise can regulate mood, emotion, harmfully with vent feature, you can release the inner curb, to forget troubles, but also can bring mental and physical pleasure.

Persistent, moderate exercise can make spiritually, because such exercises contribute to brain secretions more psychological "pleasure in".

On the contrary, the lusty, excessive movement of the catecholamine and ACTH secretion increases, the blood of T lymphocytes, and inhibit the biological activity of B lymphocytes, reduce the immune function. Thus, overload the body vulnerable after exercise, or even worse have fatigue disease condition. Excessive movement obviously on the body. Many people only have the time or the mood is casual a workout that occasionally "movement" is useless to health, it is very easy to damage the metabolism of the body's normal process, even heavier wear, causing organ shortened life span.

Easy ways to moderate exercise

How to master the right exercise for "moderate movement"? currently accepted and easy comparison criterion is: after each exercise, don't feel excessive fatigue as appropriate.

You can also use pulse and heartbeat frequency indicators as exercise, physical activity, heart rate and pulse rate is fast. For normal adults, exercise heart rate per minute to 140 times is appropriate; the elderly exercise per minute to 120 times.

Everyone can accumulate every day the equivalent of half an hour of "gentle movement", such as riding a bike to work, take a bus a stop early and walk, elevators and stair-climbing, walking and so on, sooner or later their activity on basic enough.

Select the appropriate "gentle movement" method, it is necessary to persevere habit, "gentle movement" is a continuing exercise it on the person's will and perseverance are a severe test, only the perseverance will enjoy it brings health and happiness.

Promote moderate exercise

About exercise and health, the relationship between the mainstream health expert point of view — moderate exercise beneficial to health.

Authoritative medical books of the New England Journal of medicine on the Harvard 16936 graduates with up to 16-year follow-up study found, like participation in physical activity of mortality is essential not to participate in physical activity of half; when people after the age of 30, as the body's physiological function to 0. 75% to 1% of the rate of decline, no movement of people and the work of people sitting, physiological degradation rate is regular exercise ' twice.

However, the medical experts highlighted the problem is that regular exercise is not especially intense sport, but as long as is appropriate, regular exercise and activities, can afford to exercise.

30 years later, in particular the work has a large number of burnout, better suited for this kind of don't have to makeexercise mode.

Varies from person to person elected

Recommended walks, labor and other gentle movement, does not mean that you don't play ball, weight and other sports.

Simply select the suitable movement and time, amount and intensity of physical, chemical, is a healthy thing.

In sports mode, you can according to age, physical characteristics and other factors such as the elderly to selected, choose a walk, dance, Tai Chi, and other items, the young women choose yoga, Pilates, gymnastics, etc.; weak's choice to help enhance the health of body up, push ups, gymnastics, etc.

You can also select individual personality traits, such as nervous to character selection and ever-changing ball games to enhance the ability to respond calmly, timid select swimming, skating, etc need to overcome shyness, challenge their own activities, an eccentric personality of basketball, volleyball and other team sports, promotion of exchange of capacity, the impatient type of chess, boxing, foster sound character of the movement.

How can continue movement

As long as you like, any time you can start moving, never too late.

Of course, continue to be shaken by the campaign, you need some motivation, the following reference.

1. for the sake of health movement: a continuing exercise can help your body adjust the concentration of hormones, fight cancer, like breast, etc; also stimulate the large intestine peristalsis, reduce harmful substances and intestinal wall contact time, reduce the risk of colorectal cancer.

2. Select favourite sport: one step at a time, select your favorite sport, starting from the most simple, easy to get a sense of achievement.

3, set a reasonable goal: you should understand what they can achieve, design a suitable sports schedules, campaign to continue.

4. adjust the exercise: exercise is better than competitive sports, divided into several shorter time of movement, all of a sudden do long durati

on exercise more.

5, quantification and diversification: a good exercise plan should include aerobics, stretching, slowly increase the amount of exercise.

We recommend that you try the movement into life, casesSuch as climbing stairs, walking, bicycling, housework, etc, are all easy life movement, or participate in aerobic dance, by hand design course, enhances the interest and exercise, both.

6, give yourself some reward: imagine you have good health, good look, a vibrant feeling, when you reach your goal, don't forget to reward yourself.

7, finding a companion campaign: find your family or friends involved in sport, becoming a partner, reminders, incentive, a companion campaign will be continued, but the most important thing is their exercises.

8, anticipating encounter frustration, and prepare to overcome it: sometimes time, sick or weather can affect movement, the interrupt is inevitable, but you can start at any time, in any event, at any time to exercise is better than fixed for good.

(Practice editing: Tran Hung Wong)