Cold weather, the movement of the crowd is correspondingly reduced. The experts believe that winter, though not sport the best season, but the choice of appropriate exercise and stick to it, you will receive good health effects.
Movement frequency: at least 30 minutes, five times a week or so.
18 to 65-year-old adults jogging or place running effectively improve heart and lung function. Running campaigns to mobilize a movement of the muscle groups of the body, the heart beat accelerate, deepen breathing, cardiac work increases lung capacity increases, the maximum extent possible the use of aerobic metabolism, more effective fat consumption. Running can also increase heart volume, increasing the total amount of blood, and thus provide a richer nutrition for the body.
Take a walk
Exercise frequency: every 1 to 2 hours, each about 3 to 5 km, 5 times a week.
Walking is one of the most simple and lighthearted systemic movement. It can dilate peripheral vascular, effective consumption of fat, thereby reducing blood pressure, a heart-healthy.
Exercise frequency: daily walk about three kilometers, time in more than 30 minutes, five times a week or so.
How fast considered fast? Per hour to keep the traveling speed is a brisk walk of about 4.5 km. Brisk walking can improve myocardial contractility, improve coronary atherosclerosis, and can lower blood pressure, regulate blood lipids, regulation of blood sugar.
Exercise frequency: riding three times per week, every ride at least 30 to 60 minutes, each time riding over 10 to 20 km.
In the cycling process, the blood is re-assigned, a large amount of lower limb blood supply, changes in heart rate is also due to the speed and pedaling action undulating terrain. Inside the body need to replenish the nutrients and discharge wastes so the heartbeat often than usual, an increase of 2 to 3 times. Repeated practice can make developed myocardial strong myocardial contractility, and the elasticity of the vascular wall enhancement.
Tai Chi Chuan
Movement frequency: 5 times a week.
Slow the movements of Tai Chi Chuan stretch, muscles relax, the heart to get adequate blood supply, but will not speed up the heart rate, increasing the burden on the heart. So often exercise Tai Chi Chuan, heart disease prevention.
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