Exercise varies from person to person and from age to age. Young people exercise frequency and intensity can be greater. Middle-aged and elderly people exercise frequency and intensity naturally smaller. Not Lun what people should choose according to their own condition suitable for their own exercise program. Can not be excessive, also can not not exercise. Animal animal, as long as the activity on the line.

Tell you about a fitness method that works for everyone, and also works almost anywhere and is not constrained by space.

First of all, I went to school during this is a serious study obedient child, and do not love sports. So basketball and other sports almost do not do, occasionally play table tennis. Fortunately, during high school we often run exercise, or I guess it is difficult to adapt to the high intensity of high school learning.

Then went to college, more free time, but chose to soak in the library, roommates are going to play basketball, only I maverick. After graduating from college and working inside more than one, almost to the age of the man, gradually feel that their physical condition is not as good as before. So start to try various methods of fitness.

Because of my deep love of Chinese medicine, I am not interested in running, gym, etc. promoted by Western medicine, but very interested in Tai Chi and Baduanjin. But this kind of Chinese kung fu no one with not very good. By chance, I learned Yi Jin Jing, Yi Jin Jing has a cultural style and martial arts style, the specific practice methods can refer to the following link

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I insisted on exercise in January after obviously feel the body's hands and feet have strength, and in the morning exercise can clear away the body's physical ability of dampness and cold. This is a very effective exercise method.

From the point of view of Chinese medicine, running and playing basketball and other strenuous exercises are very exhausting for the human body, so they are not suitable for everyone. Yi Jin Jing exercises are suitable for young and old. Anyone with a weak constitution can try it. Don't miss this valuable instructional video. If you like it, click a like, welcome to comment and exchange.

Runway!

Jumping rope, hiking, and swimming are three of the best forms of exercise.

You can rationalize these three exercises in a weekly cycle.

I think it's good to pick whichever workout works for you.

However, I do not recommend climbing eighteen flights of stairs every day. Climbing stairs is more damaging to the knee joints and can easily cause wear and tear of the knee joints, resulting in knee pain.

In my opinion, the appropriate exercise for everyone is walking. If you are fit you can walk faster, and jog at a faster pace. If you are weak, you can walk slower, and slower again, according to your condition. So walking is a suitable exercise for everyone.

Secondly, there is square dancing, which is also a suitable exercise for most people.

Furthermore, it is Tai Chi, street dance, Latin dance, national standard dance, ghost step dance, all kinds of calisthenics, all kinds of ball ....... Find a suitable for themselves, their favorite, adhere to the exercise, the body is good.

Swimming. It is preferred by both young and old, especially after the age of 35. It has fewer sports injuries compared to running, badminton, etc. I loved swimming when I was a kid, but after I went to work, I abandoned it for many years. 6 years ago, I started swimming regularly, and it keeps me in good shape. Of course, you have to learn the right strokes. I'm a PhD researcher and a part-time swimming instructor, so if you have any questions about swimming, you can @ me. The video is in person

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What works for you is best, yes it is. Exercise should be tailored to your age, physical condition and preferences, and of course your work and life schedule, and if you also have your common partner to work out with, it's more long-lasting and effective.

Anaerobic combined with aerobic, nothing before something. Half an hour anaerobic, half an hour aerobic. 4-5 days a week

I'll answer you in two age groups: adolescents and middle-aged and older adults.

A better workout for teens.

Many modern teenagers spend far more time each day facing the television, computer, and chalkboard than being close to nature, away from sunlight and fresh air. This makes a lot of teenagers become depressed and melancholy. Good exercise will do wonders for their bodies and minds. Here are some ways to exercise indoors.

1. The best exercise for teenagers is running. Running can be done on the sports ground or on the road, or even in the fields and woods. Running can improve blood circulation of the whole body, improve sleep and resistance, and promote the body to increase height. Teenagers are growing up, running is good for their physical development.

Advice: Suggestion: you insist on running every morning or evening, it is very good for health, can reduce colds, enhance physical fitness, improve memory.

2. Pull-ups have many benefits.

Schools have a bar this kind of sports equipment, to make more use of, otherwise it is too wasteful. Regardless of boys and girls, three or five students take turns to do pull-ups, see who do more (each time to do until exhaustion to achieve the effect). This is for the modern human lack of upper limb strong exercise supplemental exercise, especially for holding a pen, holding the mouse has a good effect. You do not want to continue to degrade the upper limbs, you have to do more of this pull-up exercise, but also can prevent the hunchback.

3. Ball games make people sensitive.

Ball games build up one's sharp reflexes and make the body strong and fit. Therefore, you can play ball games with your classmates and friends after school. Table tennis, badminton, basketball, volleyball, and soccer are just a few examples of ball games that can satisfy your need for physical exercise. In addition, ball games can also develop your teamwork and competitive spirit, while at the same time build friendship and sound personality.

4. Touching heights, jumping in place or with a running start. Standing at the waist and lifting the chest, both arms rise and touch the object in the air with the hands.

5. Two heads up, the body lying on the bed, hard to close the abdomen, two legs, two feet upward.

6. Pull your back, sit up in bed, lean forward with your legs, reach forward with both arms at the same time and touch your feet.

7. Push-ups, can prevent loose pressure, but also can exercise to the whole body muscles

8. Sit-ups, which accelerate the flow of blood, can make a person become more awake

All in all, exercising should be a regular part of life, and being physically active from the time you are a teenager can be a lifelong benefit. The benefits of exercise can be obtained through simple and easy to follow exercises. Of course, it takes willpower and you need to do it for a long time. You have to be firm in your faith and believe that there are great rewards for what you put in.

Second, a better fitness method for middle-aged and elderly people.

When choosing an exercise program for seniors, choose one that is not too intense; seniors have more to consider when working out than when they are younger.

1. First and foremost, there is a need to avoid risk, pay attention to safety and, of course, to whether it is effective. Some older people tend to insist on exercising regardless of the weather and personal feelings, and the way, speed and intensity of exercise in middle age is maintained into old age, which is not in line with the physiological law. Exercise should grow with age and reduce the amount and intensity appropriately. Older people who like to pull ligaments, can not just pull ligaments without practicing strength, can be added to the fitness style of the legs and upper limbs of the muscle training.

2. like ball games for the elderly should also pay attention to, some ball games intensity is too large, easy to lead to the heart blood vessels in the embolus rupture or fall off, blocking the large blood vessels, resulting in extensive necrosis of the myocardium, cardiac arrest. So the elderly to do ball games to adjust the heart, never to win. If you feel a brief stabbing pain or dull pain in the anterior region of the heart during the ball game, and it gets better after resting, then you can't play ball games anymore.

3. The preferred form of exercise for the elderly is walking, so what are the problems of walking that need attention? Let's take a look below!

In addition to half an hour after the meal should not walk, the rest of the time are suitable for walking; walking speed varies from person to person, to feel appropriate prevail; the elderly should be 3 kilometers per hour speed walking for 1 hour, morning and afternoon can be once, should not be too long a time; walking place can be based on the conditions, it is best to choose the fresh air, quiet environment; walking, walking, walking is appropriate to easy, the spirit is appropriate to be relaxed and slow, calm and quiet, not thinking about any problem; choose thick ~ 3 cm, flexible shoes; walking cane is also a good choice for the lower limbs to reduce the pressure to speed up the pace of steady, strong sense of security. Do not think about any problem; choose a thick 2 to 3 centimeters, soft bottom with elastic shoes; walking cane is also a good choice for the elderly, lower limb pressure is reduced, speed up, steady pace, a strong sense of security.

4. Fitness programs for seniors should focus on incorporating four different types of exercise: endurance, strength, balance and flexibility. Strength training has proven to be the most effective way to prevent and reverse muscle weight loss.

(1) Do more compound exercises that mobilize more muscle groups, such as deep squats, hard pulls, arrow squats, rowing and push-ups. Compared with leg extensions that train one muscle group in isolation, the above compound exercise movements can use more muscle fibers.

(2) Gradually increase the volume of the workout by varying the number of reps per set or incorporating a twist, such as combining arm curls with arrow squats. Or challenge your balance by performing arm curls while standing on one foot.

(3) Set fitness goals and evaluate them every three months. Older adults should change their workout programs on a regular basis, rather than following the same routine for months, as the muscles become accustomed to doing the same movements. A simple way to increase muscular endurance is to shorten the rest period between each set of workouts or increase the number of training sessions.

(4) Make sure you meet the recommended amount of exercise for older adults, which is 150 minutes of moderate-intensity exercise per week, which can be broken down into 20 minutes at a time, seven times per week; 30 minutes at a time, five times per week; or 50 minutes at a time, three times per week; just enough to achieve a light sweat, but not wind chill. Do stretches before and after each workout; they help keep the spine strong and flexible.

In short, insist on exercising one hour a day and live happily for a lifetime!

Personally, I think the cons outweigh the pros.

Let's start with the benefits. Climbing 18 floors a day builds thigh muscles, practices lung capacity, and consistently builds perseverance;

Nowadays, there are many ways that urbanites can exercise, and climbing stairs is something that many people think of as a way to save time and exercise at the same time. In fact, exercise or fitness should be a lifestyle, not just a process of exertion and sweating. It should be a combination of eating, sleeping and practicing to be considered a complete fitness lifestyle. This is only to answer the good and bad things about climbing stairs, not to start talking about eating, sleeping (scientific diet, reasonable sleep) two aspects, have the opportunity to write an article specifically to talk about.

First of all what is the average person's need to workout? As most ordinary people don't exercise for beauty pageants, competitions... Simply for health reasons, such as: to feel more energized, to stay in shape, to have good lung capacity, to release stress, and so on.

Exercise needs to be scientific and reasonable and to be measured, such as exercise before getting ready, with comfortable sportswear, shoes, 1 hour in advance to eat some bread and other food (do not fasting), ready to drink. When the preparatory work is done, into the workout need to warm up in advance, in order to prevent strain on the body, the formal exercise action needs to be carried out in groups, appropriate rest between groups, do not repeat an action for too long, easy to injury. When the workout is completed need to properly relax.

Back to us to say climbing stairs, to a certain extent can exercise, but because climbing stairs before usually not prepared in advance to warm up, not wearing comfortable sportswear, may be in the fasting, and climbing stairs belongs to the repetition of high-frequency use of the knee is easy to damage...

So comprehensively speaking, climbing stairs can not play a good exercise body purpose, and climbing too many floors is easy to damage the body.