Introduce for young and old mild fitness

Many people have such experience, run a fitness club in card, results of only a few times a year; Originally agreed and friends to practice pilates, because social parties, fixed sports and will miss; Weekend about good and friends meet, but temporary work overtime pitch but had to fail...

In fact, you need not guilt or regret, because this is not necessarily the well-equipped health movement in sports sites run and dancing, as long as intentional, ordinary life and the work of a bit habits can also have very good exercise the effect.

What is a moderate exercise

In recent years, experts put forward new ideas moderate exercise, moderate exercise is a kind of low intensity, low energy consumption, also called "movement patterns," moderate exercise. The so-called moderate, is about 2000 kilocalorie heat energy expenditure per week workout, that is 2 ~ 3 hours playing table tennis, apportioned to each day, about as long as the cumulative equivalent to half an hour of moderate exercise activity, and these activity can come very simple, below the bus, quick walk fifteen minutes go home, to do 20 minutes of other physical activity is enough.

Moderate exercise can adjust the mood, dissolve bad mood, has the catharsis function, can release inner depressive, forget worry, also can bring physical pleasure.

Continuously and proper movement can be uplifting, because such exercise prompts the brain to secrete more psychological "happy meal". Conversely, bitterly, excessive movement will make catecholamine and promote adrenal cortical hormone secretion increased, make blood T lymphocytes reduce B lymphocytes and restrain the biological activity and reduce the immune function.

Therefore, the human body after motion easily fatigue overload, even aggravating already disease condition. Excessive movement obviously adverse to the body. Also has a lot of people just in time or when the mood only occasionally do sports this once in a while, "movement" of health is useless, it's very easy to destroy the body's normal metabolism process, even can aggravate wear, cause life organ shorter.

Simple moderate exercise

How to grasp the appropriate amount "moderate exercise"? At present more recognized and easy criteria is: to take exercise every time after, feel excessive fatigue as appropriate. Also can use pulse and heartbeat frequency as the index, if exercise, heart rate and exercise sensor quickly. For normal adult per minute amounts and heart rate increased to 140 times advisable; The elderly per minute amounts and increased to 120 times advisable.