Different types of sports have different promotion effects in different ranges of physical fitness. What kind of sports should we choose is the most beneficial to us? The following are explained separately:
The most basic human activity is to walk about 2 to 4 kilometers per hour, but because the amount of exercise is too low, there is no stress on the cardiopulmonary function, and the help to physical fitness is limited. At most, it is the minimum training for body balance, agility and muscle endurance. It is suitable for elderly people who are not exercising at all, are overweight, have serious heart, joint problems, or have low vitality.
- Fitness walking:
refers to walking at a speed of about 6 kilometers per hour. The hands need to swing to keep the body balanced. If you walk faster, it can exert cardiopulmonary pressure on ordinary people with ordinary physical ability and promote cardiopulmonary function; while swinging hands, keep the upper body straight Balance can also train the endurance and agility of the core muscle groups of the body to a minimum. Because it will not be injured and the venue is suitable, it is the best sport for people with ordinary physical fitness.
Refers to exercise at a speed of more than 8 kilometers per hour and can last for more than 20 minutes. Because it consumes a lot of calories, places are easy to find, and partners are not restricted, it has become the most popular and effective exercise for weight loss. Mainly to train cardiopulmonary function and lower body muscle endurance. But if you want to achieve amazing results, core muscle strength and balance agility are also important. As time stretches, the intensity increases, and some people have problems with exercise addiction and overtraining, and sometimes sports injuries, such as runners’ knees or Achilles tendinitis.
- riding bicycles:
Humans have used bicycles for more than one hundred years of travel. In addition to the use of legs, the correct riding posture will also use the muscles of the abdomen, back and even the shoulders and upper back. Because there are cushions, tread pads and tires that evenly distribute the pressure from the road, it is the best exercise recommended by orthopedic doctors for patients with lower limb joint problems. As for cycling, it is a completely wrong concept that the knee will be injured. According to the research report, cycling Improving quadriceps muscle strength can actually reduce knee degeneration. In addition to muscular endurance training, fast cycling can increase cardiorespiratory training, and even slow cycling can greatly help balance and agility. However, due to the traffic safety and weather restrictions on cycling, indoor stationary bicycles can eliminate these problems if the situation does not permit, but it also reduces the fun of watching the scenery and environmental changes. And long-term fixed posture riding should also have additional stretching exercises to reduce the possibility of sports injuries.
whether it is freestyle, breaststroke or butterfly stroke, it is the best whole body exercise for human beings. Swimming almost uses all the muscles of the whole body, and can be trained on average to muscle strength, muscle endurance, cardiorespiratory function, balance and agility, as well as flexibility, etc. The possibility of sports injuries is very low. The only pity is that the swimming venue, preparation and aftermath are more troublesome, and the technique also requires additional learning, not everyone is interested. Another problem is that cold water stimulates appetite and is not a good exercise for weight loss.
Under the good design and the teacher’s instruction, it should be a good whole body and all-round exercise. With music and partners, it can also increase interest and exercise durability. However, due to time and partner constraints, it is necessary to rely on personal efforts and cooperation, and people with shy and introverted personality may be less willing to participate.
- all kinds of ball sports:
Just like dancing, they are all sports that require companionship and are more interesting. The more explosive ball games such as basketball and badminton have higher muscle strength and muscle endurance requirements, and require agility, balance and flexibility.
- Gym exercises:
Except for treadmills and flywheels (similar to fixed bicycles), which are aerobic exercises that can exercise cardiopulmonary function, other equipment exercises and weight training are training muscle strength and muscle endurance. This kind of muscle training cannot lose weight, it can only make the figure and muscles look good.
continuous uphill and downhill walking, mainly to train the cardiopulmonary function and the muscle endurance of the back and lower limbs. If the thigh muscle endurance is insufficient, it is very harmful to the knee joint, so it is not recommended. Because of the interesting changes in altitude and scenery during mountain climbing, many mountain lovers enjoy it. But it should be noted that the weight of the backpack should be reduced, and trekking poles and knee pads should be used; due to the rapid changes in the weather in the mountains, the environment is difficult to control, so you must be conservative, pay attention to safety, and follow the team’s regulations. Mountain climbing is not recommended
This exercise is especially suitable for girls, combining physical and mental relaxation with physical stretching. I hope we can all enjoy the pure pleasure of sports.