Yoga: Enjoy "thinness" while breathing

You want to have a slim figure, but you're not willing to go to the gym; you want to make your arms and legs look slimmer and healthier, but you complain about a lot of delicious food. Don't think that today's current situation is an unchangeable result. In fact, it's not too late to start taking action now as long as you spend a few minutes of aerobic exercise every day.

"Aerobic exercise" refers to moderate-intensity physical activity involving large muscle groups of the human body. Aerobic exercise can not only improve the body's cardiopulmonary function and enhance endurance, but also consume excess fat in the body and control appropriate weight. Although all physical activities have health effects, such as low-intensity physical activities such as walking and boxing, aerobic exercise is necessary to improve endurance and enhance cardiopulmonary function in order to achieve weight loss.

Aerobic exercise requires both intensity and moderation. Generally speaking, the intensity of aerobic exercise must reach more than 75% of the maximum heart rate. However, since it is difficult for most people to accurately measure their heart rate during activity, we recommend to people the use of the "conscious effort dividing method" to control exercise intensity. "Conscious exertion" literally means "self-feeling when exerting." For physical activity, as the intensity of activity increases, people will gradually transition from "very relaxed" and "relatively relaxed" to "a little tired","relatively tired" and even "very tired". The intensity of feeling "a little tired" during activities has actually reached the requirements of aerobic exercise intensity. In other words,"aerobic exercise" is exercise in which people feel "a little tired" while exercising. At this time, a normal person's exercise heart rate is about 70%-75% of the maximum heart rate.

Representative aerobic exercises include: jogging, swimming, aerobics, mountain climbing, cross-country walking, rope skipping, various ball sports, and quick walking. Young people are better off jogging, and middle-aged and elderly people are better off off walking. Because "fast walking" does not require special conditions and will not cause damage to bones and joints. When walking quickly, take large steps and land on your heels. In this way, it will produce certain mechanical stimulation to the bones and have a good effect on preventing osteoporosis. The minimum requirements for aerobic exercise are: the cumulative time of exercise per day should not be less than 30 minutes, and the number of exercises per week should not be less than 3 times. Only by achieving such exercise time and frequency can endurance quality be effectively enhanced. (Internship Editor: Wu Jinyu)