What aerobic exercise can dispel depression?

In our ** fat loss process, we need to pay attention to a lot of problems, in addition to the need to do reasonable fitness exercises and diet control, we may have to do every step. So next, I will introduce to you these two stages in ** fat loss, hoping to help you to a certain extent, effectively help you to have a better body and have a good figure.

First, the fat loss stage.

The first step we need to do in the process of losing fat is to reduce the fat in our body, which is a relatively simple process in my concept.

All we need to do is to do more aerobic exercise such as running, and to control our diet properly, which generally lasts two to three months.

In this process, we need to pay attention to two aspects, one is that we should not do aerobic exercises such as running too often, and we need to control the frequency. Generally speaking, if our weight is not too large to affect our knees, we can run three to five times a week.

However, if you are overweight, then you need to do some other aerobic exercises, such as elliptical and spinning, swimming, etc., and do not do running, otherwise your knees are likely to be injured.

The second aspect is our diet, in terms of diet control, what we need to do is not to overdo dieting, of course, not to control it at all.

In terms of dietary control, it is best to do it in the case of ensuring three meals a day, quit other snacks or drinks, drink more plain water, and then in the three meals a day, we can appropriately eat some coarse grains and other foods that are relatively low in calories but have a strong sense of satiety.

Second, the muscle-building and shaping stage.

After losing some fat on our body, such as losing about 10 pounds, the next thing we need to do is our muscle building and shaping period. If we continue to lose fat and do not gain muscle, then we are very likely to lose weight, that is, we will let our weight and fat grow back.

In this step, we need to do a certain amount of strength training, and then a certain amount of aerobic exercise, for our friends who are not very good in muscle strength, strength training about three times a week is enough.

Regarding muscle building and shaping, I would like to say that if the muscle mass in our body is well increased, then not only can we make our body look more shapely.

It can also avoid the accumulation of fat in our body to a large extent, because the increase in muscle mass can help your body to improve your basal metabolism.

I think the best aerobic exercise to dispel depression is jumping jacks, studies have shown that people who often open their arms will be much happier, so a large jumping jack can effectively dispel depression.

Running can run freely without restrictions and release freely; Playing badminton, you can play against your best friend, and you can release your depression while beating your feathers vigorously, and you can't have time to think about those unhappy things while focusing on them.

Running, an aerobic exercise, has been shown to be effective in dispelling depression and making people feel cheerful.

<> "Improve depression by doing this aerobic pentathlon.

One, take a walk. Second, mountaineering.

If you're in a bad mood, go hiking. Mountain climbing is a common sport, if we climb regularly, our appearance will become slimmer, and our muscles will be closed to exercise and get a good mood.

Third, jog.

If you are in a bad mood, you can run a step, but you should be careful not to run too fast, what we need to do is jogging, jogging belongs to aerobic exercise, all aerobic exercise can significantly improve the physical and mental state, if you want to improve your mood, wear running shoes and run slowly for 20 minutes, you can feel your bad mood disappear with sweat.

Fourth, swimming.

If you are in a bad mood, go for a swim, swimming is a sport that is carried out in the water, in this hot summer, we need this exercise to help the body and mind cool down, feel cool, the high temperature can affect the mood of the person.

Fifth, fitness dance.

Fitness dance is a kind of exercise that has emerged in recent years, there are many kinds of fitness dance, the main purpose is to reduce blood lipids, the main form is a cheerful and fast-paced exercise, to help the body get the amount of exercise, so that the body can quickly improve physical signs, through fitness dance, we can not only feel the cheerful rhythm of exercise, but also guess to improve our mental health through this cheerful rhythm of exercise.

In recent years, there are more and more patients with depression, they have insomnia and depression, and self-abuse and suicide, which is sad and lamentable, and now there are many ** means for depression, some are psychological**, some are drugs**, of course, in addition to the above two, exercise can also be a good way to relieve depression. There was a British medical experiment that divided people with depression into two groups, one group received medication**, and the other group insisted on running every day (more than 1 hour each time, at least four times a week and more than 4 times), and the results after three months showed that the depression relief in the running group was equivalent to 97% of the group taking medicine, which was a true medical report, which surprised many people. In fact, there are many exercises that can effectively alleviate depressionFor example, running, swimming, and yoga.

Running。Running is a relatively common and simple way of exercising, anyone can run, no need for professional guidance, and no need for too many equipment, so many people will first think of running when they mention sports. Running does have many benefits, aerobic breathing exercise, can promote the body's blood circulation, can also increase metabolism and so on, more wonderful is that running can make people happy, may be sweaty hearty experience, may also be the release of a certain hormone, in short, when we are not in a good mood, go to the playground to run a few laps will immediately feel irrelevant.

Therefore, people who have been running for a long time will not only be physically healthy, but also have a more positive, sunny and cheerful mood, so they may also be good at alleviating depression.

Swimming。Swimming is also a very good sport, some people may think that swimming is very difficult to learn, in fact, they will feel this way at the beginning, but when they really try it, they will find that it is not difficult to learn, and they will feel very proud when they learn to swim. Swimming can be said to be a whole-body exercise, not only to exercise their lung capacity, but also to exercise the whole body, it can be said to be Bailey, but we should also pay attention when we learn to swim, according to their actual situation, some people just learn to swim and think of the deep water area, every year swimming drowning accidents are often frequent, in their own learning to swim, you will find that you will become very cheerful, immerse yourself in the water feeling is very comfortable.

Yoga。Yoga is also the most taboo years of very popular sports, a lot of girls will learn yoga, I have learned myself, the process of learning yoga needs to calm down and follow the teacher step by step to devote to it, learning yoga can be healthy, can improve daily fatigue and deformation of the spine caused by poor sitting posture, can also enhance personal self-confidence, after learning yoga, people's temperament will be greatly improved, help to concentrate, relieve tension, eliminate psychological barriers, restore inner peace and peace.

Exercise is good for the body, let us take a break from the busy work life to exercise, not only to delay aging, enhance our resistance, but also to relieve tension and depression.

"When patients are feeling down, it is best to choose simple, easy-to-operate and high-intensity exercises, such as brisk running and playing tennis. When patients are anxious, jogging, yoga, and swimming are all good options. When patients are nervous, playing football, basketball, or volleyball can bring unexpected results.

When the patient is angry, the patient can do some consumable exercises, such as apparatus exercises, hiking, brisk running, and playing tennis. When negative energy is released, anger disappears naturally. Exercise not only helps patients strengthen their bodies but also strengthens their resistance.

Exercise can help patients overcome many physical and mental illnesses and ultimately have a healthy body. The exercise prescription for depression is continuous aerobic exercise for large muscle groups, such as walking, jogging, swimming. "

I have been taking online classes for three weeks, guarding my computer and mobile phone every day, not only is my body tired, but sometimes I am also prone to emotional collapse. Sometimes you speak impassionedly and confidently call him a problem, and he is either silent for a long time, or silent for a long time, and then suddenly comes to a sentence, my network is not good, I didn't hear clearly what I just said or the microphone is broken, and I can't open it or **.

In short, you are full of expectations for him, but he splashes a basin of cold water on you. Although a screen away, it seems to be close in front of you, but you are helpless against him, so you can only grit your teeth and stomp your feet in anger. Day after day, bad mood kept piling up, and after three weeks of online classes, I felt like I was going to collapse.

Think about tomorrow's day off. I feel like I have to go out and relax tonight or I'm going to go crazy. I asked a friend to dye her hair, but she said that she had made an appointment with her colleague and went to the beach for a walk this afternoon. I thought that since she had an appointment, I would read at home.

After a while, she sent a WeChat message again to say let's go out to relax together, and it was stuffy at home. My friend quickly told me so much, I think it's better to be respectful than to obey. Because her colleague was also a former colleague of mine, we used to play together a lot, so I happily agreed.

My friend drove over to pick me up, and at about 5 p.m., we came to the beach together. Due to the epidemic, there are not many people on the beach, and it is quite quiet. Seeing our arrival, the sea is like a broad-minded, gentle old man, open arms, welcome our arrival, we stand on the seaside plank road, watching the air up and down and the sea sometimes gliding, sometimes leading the singing seagulls, from time to time to make a "Ouou" cry, as if to welcome our arrival, the sea gently lapping the reef on the shore, the warm and warm sea breeze gently blowing the face, we sniff the fresh air with a particularly high content of negative oxygen ions, we can't help but open our minds, hug, Welcome to the sea.

Due to the epidemic and online classes, we have not been to the beach for a long time, and when we see the sea that we have not seen for a long time, we cheered like children, and our restless mood was a little relieved. It feels so good by the sea.

Looking at the blue water, as clear as the blue sky, the calm and endless sea level, under the sunset, sparkling, let us think about it, stop and look at it for a long time.

My friend suddenly said that it is rare to have such a beautiful scenery and such good weather, and I can't live in the sea if I don't run. Her words pulled my thoughts back, and we said in unison, running.

We took a step and ran as much as we could on the beach, and before we knew it, we had run five kilometers, although we were tired, but we were sweating and out of tune for the bad mood of recent weeks, and we were much more relaxed and in a very comfortable mood.

It seems that exercise can really heal the mood and improve the mood.

If you are in a bad mood one day, then go to exercise, enjoy the feeling of being hearty after exercise, and all the worries and unhappiness will disappear.