How to exercise for a 26 year old woman

1.Exercise in moderation. Heavy exercise can slowly damage your body, for example, running more than 15 miles a week is a bit excessive.

It is recommended to exercise for 30 minutes 4 to 5 times a week. Cooper believes that with moderate exercise, it can effectively reduce the risk of cardiovascular disease and cancer.

2.Sprint for fitness. Cooper thinks that sprinting (12 minutes per mile) is a good form of fitness, it is no worse than jogging (9 minutes per mile), and it also eliminates the knee damage caused by running.

3.See the stitches. You don't have to work out in the gym for 30 minutes, you can use your spare time. Walking the dog for 10 minutes, washing the car for 10 minutes, and doing housework for 10 minutes every day are just as effective.

4.Alternate workouts. For example, riding a bike today and jogging tomorrow; Or run at a fast pace and at a slower pace to enhance your heart's workout.

5.Health is not judged by weight. Exercise often reduces weight, but weight doesn't say anything. A fat person who is diligent in fitness is much healthier than a thin person who sits still. Don't worry about being overweight.

6.A multi-pronged approach. Fitness is a system engineering, and physical exercise is very necessary for physical and mental health, but it is not a panacea. Usually pay attention to diet, quit smoking and detoxification (products), control drinking, and don't be too nervous.

Common aerobic exercises include: walking, brisk walking, jogging, ice skating, swimming, cycling, tai chi, fitness dancing, skipping rope, rhythmic gymnastics, etc. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and sustained, and for a long time.

Compared with explosive non-aerobic exercises such as weightlifting, running, high jump, long jump, throwing, etc., aerobic exercise is a kind of constant exercise, which lasts for more than 5 minutes and still has residual strength.

**Recipe 1:

A bowl of soy milk for breakfast - a cup of milk, a steamed bun and a vegetable - two slices of bread, an egg and a Chinese tofu fried celery, stir-fried mung bean sprouts, a few slices of beef, half a bowl of rice, dinner vegetarian fried sea hulu, bean curd mixed with cucumber, and a small bowl of red bean porridge.

**Recipe 2:

A bowl of rice porridge for breakfast, a plate of refreshing side dishes (cucumber, carrot, celery (diced) and boiled spiced peanuts), and a multigrain steamed bun.

Chinese scrambled eggs with tomatoes, stir-fried oil and wheat cabbage, fungus mixed with celery, half a bowl of rice with seaweed egg drop soup, fried shredded potatoes, cold cabbage heart.

**Recipe three:

Breakfast: tofu and dried celery (cold salad), steamed egg custard, half a steamed bun.

Chinese cold salad with broccoli, steamed fish, half a bowl of rice.

For dinner, cold cucumber, carrot, celery, fried bean skin, millet porridge.

**Recipe Four:

Breakfast: pumpkin rice porridge, fried eggs, cold cabbage heart.

Chinese braised beef, cold spinach, vegetarian stir-fried vegetables, half a steamed bun dinner, winter melon and pork rib soup, carrots, green peppers, shredded potatoes, half a bowl of rice.

**Recipe Five:

Breakfast is a corn, 1 poached egg, a glass of milk.

Chinese tomato and egg noodles (dry mix), dinner, stir-fried mushrooms, cold salad with kelp and shredded carrots, a bowl of porridge.

**Recipe Six:

For breakfast, 1 glass of milk and 1 egg pancake.

Chinese fried green pepper with bean skin, shredded chicken with cucumber, fried rape with mushrooms.

Beef with dinner sauce, scrambled eggs with chili, vermicelli soup with shredded pork with vegetables and vegetables.

**Recipe Seven:

For breakfast, a bowl of corn paste and a vegetarian bun.

Chinese fried lentils, tomato cauliflower (stir-fry with water first, less oil), steamed egg custard with shrimp, half a bowl of rice dinner spicy tang (the taste should be light), including tofu, mushrooms, green vegetables, kelp, chicken and other bowls.

Eat according to the recipe and exercise reasonably.

Go do yoga, but it's more expensive.