Men and women must do this for more than thirty minutes

According to a survey, 83.8% of residents over the age of 18 in my country never take part in exercise, including 73.2% in cities. Lack of exercise affects people's health directly or indirectly. Wang Xufeng, executive president of the Capital Health Nutrition and Gourmet Society, talked about exercise. He said: "For exercise, persistence is the key. Being busy is not a reason, and being tired is not an excuse. I think exercise can make people enjoy it for a lifetime."

Exercise at least half an hour every day for 100 days

As a senior nutritionist, Wang Xufeng not only advocates food diversity and a balanced diet, but also sets an example in "balancing eating and exercise." As early as 2013, Wang Xufeng launched an activity called "Persist in Exercise for 100 Days", exercising for at least half an hour every day and live-streaming it through text and pictures on Weibo. After 100 days, more than 50,000 netizens joined the event. It is reported that the "Exercise for 100 Days" campaign advocates "national fitness" and fundamentally helps people develop a good lifestyle, thereby improving their health index and reducing the risk of chronic diseases. Wang Xufeng said that sunlight is the best preservative. On the one hand, this form allows the public to supervise themselves and persist in exercising, and on the other hand, it will encourage people around them to exercise together. He also said: "Persistence is the key to exercise. Being busy is not an excuse, and being tired is not an excuse. I think exercise is something that people can enjoy for a lifetime."

Why does exercise have to last more than 30 minutes?

When people exercise, the sugar in the muscles begins to break down. After 10 minutes, the rate of sugar decomposition increases. After 20 minutes, the fat in our body begins to break down, so weight loss exercises must be maintained for more than 30 minutes. From 30 minutes to 1 hour later, the rate of fat decomposition remains unchanged. Therefore, the general exercise time is 30 to 50 minutes, and the exercise time should not be too long.

4 effective exercise methods recommended

Exercise is the best health defender, but if you choose the wrong exercise method, it will affect your health. So how should we choose a scientific way of exercise? What kinds of exercise are recommended?

1. Take a walk

Walking is the simplest and most effective form of exercise. You can do it at any time and any place. The requirements are not high, except for having a pair of relatively comfortable shoes. Walking isn't just for those new to physical exercise. Even obese people can benefit greatly from walking. Experts say that walking for an hour can help burn about 500 calories. We know that consuming 3,500 calories can help you lose a pound, so we can expect that walking for about seven hours can help you lose a pound - if you don't do anything else.

Walking needs to be gradual and planned. When you first start walking, it is best to walk for 5 to 10 minutes at a time, and then slowly increase to about 30 minutes each time. It is best not to increase the time by more than 5 minutes each time, and increase it one time at a time. It is best to gradually increase the length of your walks at a frequency that you are accustomed to.

2. Jogging

Jogging, also known as ambling, jogging or slow running, is a moderate-intensity aerobic exercise that aims to run a relatively long distance at a slow or moderate pace to achieve the purpose of warm-up or exercise. Jogging plays a positive role in maintaining good heart function in middle-aged and elderly people, preventing the decline of lung tissue elasticity, preventing muscle atrophy, and preventing and treating coronary heart disease, hypertension, arteriosclerosis, etc. At the same time, we must also pay attention to some details such as jogging shoes. It can accelerate fat consumption and achieve rapid weight loss.

When jogging, relax all the muscles in your body and breathe deeply, slowly and rhythmically. You can exhale after two steps and inhale after two steps, or exhale after three steps and inhale after three steps. It is advisable to take deep breaths with your abdomen, bulging your abdomen when inhaling, and contracting your abdomen when exhaling. When jogging, keep your steps brisk and swing your arms naturally. The appropriate amount of jogging exercise is 30 minutes a day, but it must be persisted for a long time to be effective.

3. Swimming

Swimming is the sport with the lowest rate of strain and injury. Regular swimming exercise can not only bring people psychological pleasure and shape a smooth and graceful body shape, but also enhance the function of the cardiovascular system, strengthen physical fitness and improve coordination. If you persist in long-term swimming exercises, the volume of the heart will increase, the myocardial contraction will become stronger, the resting heart rate will slow down, the stroke volume will increase, the blood vessel walls will thicken and increase their elasticity, and the efficiency of the cardiovascular system will be improved. Swimming is one of the most effective aerobic exercises for staying in shape. Experiments have shown that the calories consumed by a person running in a standard swimming pool for 20 minutes are equivalent to running at the same speed for 1 hour on land. The calories consumed by staying in 14-degree water for 1 minute are as high as 100 kcal, which is equivalent to the heat dissipated in the air at the same temperature for 1 hour.

It should be noted that swimming should generally not last more than 1.5-2 hours. If you stay in water for too long, the heat generated by your body is lower than the heat dissipated in the water, and your body's temperature regulation function is destroyed. Your arteries will constrict and your venules will dilate, causing blood to stagnate in the subcutaneous veins, resulting in cyanosis of the skin, black lips, goose bumps on your body, and even convulsions.

4. Biking

Bicycling is one of the best tools for overcoming heart problems. More than half of the world's population dies from heart disease. Cycling not only compresses blood flow through leg movements and draws blood from the blood vessel endings back to the heart, but it actually strengthens the microvascular tissue at the same time. This is called "collateral circulation." Strengthening your blood vessels can protect you from the threats of aging and keep you forever young. Cycling can also prevent high blood pressure, obesity, hardening of blood vessels, and make bones strong.

When riding a bicycle for a long time, you should pay attention to changing your riding posture so that the center of gravity of your body moves to prevent prolonged pressure on a certain point in the perineum. When riding a bicycle, if you find any discomfort in the perineum, you should find out the cause in time. If it is due to a problem with the seat, you should eliminate or improve it in time, and pay attention to rest. You can ride the bicycle again after the symptoms are eliminated. If the symptoms cannot be eliminated, you should go to the hospital and ask a doctor for examination and treatment.