Exercise must last for more than 30 minutes to be effective

　　every day exercise Exercise for at least half an hour for 100 days

　　As a senior nutritionist, Wang Xufeng not only advocates a variety of foods and a reasonable diet, but also sets an example in "eating in a balanced manner". As early as 2013, Wang Xufeng launched a "keep exercising for 100 days" campaign, exercising for at least half an hour every day and broadcasting it live on Weibo with pictures and texts. After 100 days passed, more than 50,000 netizens joined the event. It is reported that the "Exercise for 100 Days" campaign advocates "national fitness" and fundamentally helps people develop a good lifestyle, thereby improving healthy Index, reduce chronic disease risk of disease. Wang Xufeng said that sunlight is the best preservative. This form not only allows the public to supervise themselves and insist on exercising, but also encourages people around them to exercise together. He also said: “Persistence in exercise is the most important thing. Being busy is not a reason, and being tired is not an excuse. I think exercise can be enjoyed for a lifetime. ”

　　Why does exercise have to last longer than 30 minutes?

　　When people exercise, the sugar in the muscles begins to decompose. After 10 minutes, the speed of sugar decomposition becomes faster. After 20 minutes, the fat in our body begins to decompose, so weight loss exercise must last for more than 30 minutes. From 30 minutes to 1 hour later, the speed of fat decomposition remains unchanged. Therefore, the general exercise time is 30 to 50 minutes, and the exercise time should not be too long.

　　4 effective ways to exercise are recommended

　　Exercise is the best health defender, but if you choose inappropriate exercise methods, it will have an impact on your health. So how should we choose a scientific exercise method? What types of exercise are recommended?

　　1. Take a walk

　　Walking is the simplest and most effective form of exercise. You can do it anytime, anywhere. It doesn’t require much, other than having a pair of relatively comfortable shoes. Walking isn't just a great option for those new to physical activity. Even obese people can benefit greatly from walking. Experts say that an hour's walk can help burn off about 500 calories. We know that consuming 3,500 calories can help lose a pound, so we can expect that walking for about 7 hours will help lose a pound - if you do nothing else.

　　Walking needs to be gradual and planned. When you first start walking, it is best to walk for 5 to 10 minutes at a time, and then slowly increase it to about 30 minutes at a time. It is best not to increase the time for more than 5 minutes each time, and increase it one at a time. It's best to keep increasing the length of your walks at a frequency you're used to.

　　2. Jogging

　　Jogging, also known as jogging, jogging or jogging, is a medium-intensity aerobic exercise that aims to run a relatively long distance at a slow or moderate pace for the purpose of warming up or exercising. Jogging is great for staying on track elderly Good heart function, prevent lung tissue elasticity decline, prevent muscle atrophy, prevent and treat coronary heart disease , hypertension, arteriosclerosis, etc., it has a positive effect. At the same time, you must also pay attention to some details such as jogging shoes. It can accelerate fat consumption to achieve rapid weight loss.

　　When jogging, the muscles of the whole body should be relaxed, and the breathing should be deep, long, slow and rhythmic. You can exhale every two steps, inhale every two steps, or exhale every three steps, and inhale every three steps. It is advisable to breathe deeply with the abdomen, expand the abdomen when inhaling, and tighten the abdomen when exhaling. When jogging, the pace should be brisk and the arms should swing naturally. The appropriate amount of jogging is 30 minutes a day, but it must be sustained for a long time to be effective.

　　3. Swimming

　　Swimming is a sport with the lowest strain and injury rate. Regular swimming exercise can not only bring psychological pleasure to people and create a smooth and beautiful body shape, but also enhance the function of the cardiovascular system, enhance physical fitness, and improve coordination. If you insist on long-term swimming exercise, the size of your heart will increase with exercise, and the myocardial contraction will become stronger and quieter. heart rate Slowing down, stroke volume increases, blood vessel walls thicken and become more elastic, and the efficiency of the cardiovascular system improves. Swimming is one of the most effective aerobic exercises to stay in shape. Experiments have shown that the heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to one hour on land at the same speed. The heat consumed by staying in water at 14 degrees for one minute is as high as 100 kcal, which is equivalent to the heat dissipated in the air at the same temperature for one hour.

　　It should be noted that swimming duration should generally not exceed 1.5-2 hours. If you stay in the water for too long, the heat generated by the body is lower than the heat dissipated in the water, and the body temperature regulation function is destroyed. Arteries will constrict and venules will dilate, causing blood to stagnate in the subcutaneous veins, causing skin Bruises, black lips, "goosebumps" on the body, and even convulsions.

　　4. Cycling

　　Cycling is one of the best tools for overcoming heart problems. More than half of the world's people die from heart disease. Cycling not only compresses blood flow through the movement of the legs and pumps blood back to the heart from the endings of blood vessels, but it actually strengthens capillary tissue at the same time. This is called "incidental circulation." Strengthening blood vessels can protect you from the threat of age and keep you young forever. Cycling can also prevent high blood pressure, prevent obesity, hardening of blood vessels, and make bones strong.

　　When riding for a long time, you should pay attention to changing the riding posture to shift the body's center of gravity to prevent long-term stress on one point of the perineum. When riding a bicycle, if you find discomfort in your perineum, you should find out the cause in time. If there is a problem with the saddle, you should eliminate or improve it in time. You should also take a rest and ride again after the symptoms disappear. ； If the symptoms cannot be eliminated, people should go to Hospital Ask a doctor for examination and treatment.

• Previous article: What intensity of exercise is the most effective for reducing fat? Key points for autumn exercise
• Next article: Does running also have side effects? After watching this, I just don’t want to run anymore.