We all know that exercise has many benefits, so what amount of exercise is appropriate? Is it feasible to exercise only by walking or brisk walking? Today I will talk about these two issues, and introduce how to prevent excessive exercise.

Simply put, sports can be divided into three types: The first is aerobic exercises: including cycling, dancing, brisk walking, swimming, etc.; the second is muscle strengthening exercises: stimulating various muscles in different parts, such as weight lifting, push-ups, sit-ups, and pulling Take exercise (if you don’t have equipment, you can use some household items instead, such as bottled water and canned food as weight-bearing props); the third type is bone strengthening exercises: this type of exercise often involves more jumps and other collisions with the ground. Actions will stimulate the bones.

Many people don’t know how to distinguish exercise intensity. In fact, there is a simple way to judge: if you can basically speak continuously during exercise, it is considered moderate exercise; if you say a sentence or two, you have to stop and breathe. This is a high-intensity exercise.

How to develop a fitness program that suits you?

According to the 2008 Physical Activity Guidelines of the U.S. Department of Health and Human Services, there are different health recommendations for people of different ages:

1. For children and adolescents between the ages of 6 and 17: It is recommended to perform 60 minutes or more of physical activity a day, most of which are moderate or vigorous aerobic training, and should participate in some high-intensity physical activity at least three days a week activity;

2. For general adults (18 to 64 years old): It is recommended to do moderate-intensity aerobic exercise for at least two and a half hours a week, and each exercise for at least ten minutes (if shorter than this time, the effect will be worse).

150 minutes of moderate-intensity aerobic exercise per week (such as brisk walking) can also be replaced with 75 minutes of vigorous aerobic exercise (such as running). In addition, do some resistance training at least two days a week, such as push-ups, sit-ups, and weightlifting. This muscle strengthening exercise should be aimed at some major muscle groups to reach exhaustion (it is difficult to do it again). Each exercise is repeated 8-12 times as a set, at least one set, for more benefits, you can do 2- 3 groups.

However, there are still big differences between people, and different demands and solutions are different. For example, if you want to lose weight, the intensity of the exercise is about 3 to 5 times a week for aerobic or resistance muscle training, 30 to 60 minutes each time. Activities like running, skipping rope, basketball, and tennis are all possible.