Sanxiang *** New Hunan Client, February 17 (Quan** reporter Li Qi correspondent Jia Wenhua) This year's Spring Festival holiday has a large number of cold days, in addition to visiting relatives and friends, gathering and dining, many people choose to "squat at home" to avoid the cold. In addition, the food is also rich in variety, with more meat and less vegetables, the amount of exercise is greatly reduced, and the weight is rubbing**.
How to move around and exercise in the days before and after work to burn off the extra fat intake? Today, Zhang Zhiming, deputy director of the outpatient department, deputy chief physician and senior health manager of Hunan Chest Hospital, said that walking, housework, stretching, etc. are all excellent and feasible methods.
After the long winter "dormant period", the functions of various organs of the human body are at a low level, especially during the Spring Festival holiday, most people's life, work and rest habits are disrupted, overeating, sleeping late and getting up late, resulting in the body's metabolism slowing down, and the appropriate amount of exercise can help everyone increase lung capacity, improve human muscle endurance and cardiopulmonary endurance, enhance human physique, promote health, and smoothly cope with the tense work rhythm after the long holiday. Zhang Zhiming introduced that the following methods are suitable for home exercise.
Walking. Walking is not a walk, and should be done half an hour to an hour after meals. In the living room at home, it is required to stride briskly, with a stride length of half of the height, and a healthy ** can be walked at a moderate speed, with a cadence of 110-130 steps. The brisk walk takes 30-45 minutes, including a 5-10 minute warm-up and a post-workout relaxation break.
Do housework. Doing housework can also achieve the purpose of exercising. Mopping the floor for 15 minutes a day is equivalent to walking 2,000 steps at a moderate pace, which can burn about 60 kilocalories. Not only do you exercise, but your home will be cleaner and your mood will be happier.
Stretching exercises. Stretching is a static exercise that can be done on a chair, on the floor, on a bed, or even while standing. When we lie down on the sofa and brush ** on the bed, we can do stretching exercises. It relieves joint stiffness caused by sedentary lifestyle, and soreness caused by poor blood return in the veins of the lower limbs. Not only does it relax all parts of the body, but it also makes the muscles more defined and looks leaner.
In addition, there are also the following exercises that are also great to do at home.
Tai Chi or yoga is a great exercise to do at home to help relax the body and mind, improve flexibility and strength, and train breathing.
Aerobic exercises, such as jumping rope, aerobics, dancing, planks, etc., can help burn fat and strengthen the heart and lungs.
Strength training, using dumbbells, barbells, and other equipment for strength training, can build muscle strength and endurance.
Fitness equipment, such as treadmills, elliptical machines, etc., can be used at home to help with cardio and strength training, but older people should do it in moderation and pay attention to safety.
Zhang Zhiming reminded that all aerobic exercise items need to adjust the exercise intensity according to their own conditions. It is recommended to combine aerobic exercise and stretching exercises, and because of lying down for a long time, the quality of sleep will also improve after exercise. In addition, such as doing radio exercises, aerobics, qi and blood exercises, practicing Baduanjin, etc., these gentle exercises can also be done according to their own conditions. The purpose of exercise is to strengthen the body and make people feel happy, and the best way to exercise is to suit yourself. No matter which home exercise you choose, be safe and avoid injury. It is best to consult a doctor or professional trainer before starting any new exercise program.