How to exercise every day, and how to exercise every day to be healthiest

Just do strength training.

You should be in shape to make your proportions more comfortable, so you can choose 30% or 50% strength intensity to train.

It is said that strength training below 30% of the weight adopts small weights, multiple sets, and multiple repetitions, with the main purpose of increasing muscular endurance (muscle fibers will not be significantly thickened, so it will not make people look very muscular), generally doing more than 8-10 sets of each movement, 12-15 times each time, and resting for 2 minutes at intervals.

About 50% of the weight belongs to balanced strength training, with the main purpose of increasing muscle strength and endurance (muscle fibers are appropriately thickened, so it makes people look moderately muscular), generally do about 6 sets of each movement, 8-10 reps each time, and rest for 2-3 minutes at intervals.

More than 80% of the weight belongs to high-intensity strength training, with the main purpose of increasing muscle strength and explosiveness (the muscle fibers are significantly thickened and enlarged, you can fantasize about Mr. Bodybuilder, WWE those devil muscle men). Adopt a large weight, less number of sets, less times of exercise, generally do about 3 sets of each action, 3-5 times each time, 3 minutes of rest at intervals, or the limit of decreasing mode, such as the first group to do up to 5 times, then after 3 minutes of rest, the second group will increase 5% weight to do 4 times, and then rest for 3 minutes, the third group will still increase 5% weight to do 3 times until the end.

In addition, you should warm up before the beginning, and you have to massage and relax the muscles at the end, and eat some yogurt 30 minutes after exercise is very good for muscle repair and growth, and you can add some high-protein foods to the usual three meals, such as beef, chicken breast, fish, rabbit, dairy products, and soy products.

As long as you persist, it will definitely have an effect.

It doesn't matter what kind of exercise you do, as long as you do it consistently.

Methods of physical training:

1. Endurance training.

1. Long-distance running: The requirement is a 400-meter track, 15 laps for women and 20 laps for men, and the average speed is not less than 2 minutes and 20 seconds per lap.

2. Weight-bearing cross-country: carry a backpack of no less than 30 kg (20 kg for women), walk on paths and ridges at an altitude of not less than 2,000 meters, for a full day or two days, once a week or two weeks.

3. If time and other conditions do not allow, you can also use swimming, cycling, etc. instead of long-distance running, and the amount of exercise is comparable.

2. Strength training.

1. Thigh strength training: the thighs are parallel to the ground, do "duck steps" walking, a group of 30 meters, 5 groups at a time, and no rest in the middle.

2. Calf strength training: tiptoe jumping, thighs without force, 30 meters in a group, 5 groups once, no rest in the middle.

3. Upper limb strength training: 8 push-ups in a group, do 5 groups; Pull-ups in groups of 6 and do 5 sets.

4. Waist and abdominal strength training: sit-ups with body turns, 15 or 20 times in a group, do 3 sets.

3. Balance training.

1. Balance on one foot: stand on one foot and complete the forward and backward movements many times.

2. Dynamic balance: choose a narrow ridge off the ground and walk like a balance beam; Or hop on one foot.

4. Flexibility training.

1. The horizontal bar hangs and stretches the limbs.

2. Press the legs and lower the waist.

3. Stretch the muscles on both sides of the body. Strength, balance and flexibility training should be done no less than 3 times a week and immediately after a long run. Before each action organized by the club, the long-distance run must not be less than 4 times a week.

Reduce the amount of exercise 10 days before the action to avoid muscle fatigue during the action.

How can I exercise to be healthy? Star Awareness Project

All kinds of exercise are fine, but the most important thing is to do it, and I do running, push-ups and sit-ups every day.

Exercise is certainly one thing, but for boys aged 13 and 15, diet is also important!

Jogging is a good choice, stick to it every day, and it will be effective after a long time.

Exercise should never be done in foggy weather, as this can have a huge impact on your health.

It's a good option to start with the sport you're interested in.

Hope it helps.

Eat a balanced diet with a combination of work and rest Running, basketball, and badminton are all good.

Exercise like this every day to keep your body healthy.

1.Jogging is a very exercise of our endurance, jogging for an hour every day will have a good exercise on the muscular endurance of our legs, jogging is to pay attention to control breathing, to have rhythm, and slow down breathing.

2.Climbing itself is an endurance sport, in order to improve our endurance is best to climb the mountain often, and the process of climbing the mountain as much as possible does not stop, it is best to climb slowly and rhythmically, just like a mountain picker, if possible, it is best to climb the mountain every month.

3.Bicycles are probably rare nowadays when there are few people who ride around, but sports lovers must pay attention to cycling is a very endurance exercise. Riding slowly for about half an hour every day can be very effective in strengthening our endurance, but even if it is hazy weather, don't exercise in places with a lot of traffic.

4.Oxygen on the plateau is very scarce, so that the function of our lungs can be continuously enhanced, endurance is mostly the oxygen provided by our lungs and the ability to consume oxygen, this exercise is good, our endurance is easy to improve.

When the time comes, watching your figure get better day by day, you will have the motivation to exercise every day, and you will feel uncomfortable if you don't exercise any day.

Step by step!

Interest can be cultivated, the key is to start to persevere, think more about the benefits of loving sports, the disadvantages of not exercising, insist on daily activities, slowly, just like eating, dressing and sleeping, exercise will become a routine that you can't leave every day.

I can't do it every day. But every day at that time, I encouraged myself to go downstairs as much as I could, and I forced myself psychologically. As soon as you go out, you will go downstairs to exercise. I'm from Jiading.

1. Insist on exercising every day, to be honest, not many people can really do it except for the elderly and athletes.

2. Exercise and fitness mostly use repetitive movements, monotony is inevitable, to overcome the first must have a firm fitness goal.

3. It is recommended that you can do it in stages, such as two days apart every week, and it is best to choose a fixed time for each workout. Over time, the pattern is formed.

Find a job that is a little further away from home and walk to work every day.

Half past eight in the evening is best, but if you finish your meal before six o'clock, when the fatigue of the day has just eased, go out for a trot, and then do other light fitness exercises for a year, and you are definitely a man.

Morning and afternoon can be seen what conditions you have outdoor running, swimming, and cycling are the best full-body exercises.

Running at four or five o'clock in the afternoon is better for the body.