Reviewers: Gong Yanjun (Peking University First Hospital), Yang Xubin (Sun Yat-sen University Third Hospital)
Get moving! There is no doubt that aerobic exercise improves cholesterol and triglyceride levels, and physical fitness is the greatest improvement in physical activity, as vigorous exercise can have a longer-lasting and more pronounced effect.
You will start to sweat within 3-5 minutes while exercising vigorously and still be able to speak but not sing.
Whether you’re just starting out or exercising regularly, here are a few tips that can help.
Image source: Zhanku Hailuo
1. Preparation before starting exercise
Consult your doctor beforehand: If you have a history of heart disease or a family history of heart disease, it is advisable to consult your doctor before starting a new exercise program.
Choose the right gear: For aerobic activities like walking, running, or playing tennis, you need the right, comfortable, supportive shoes.
You can also use DVDs, gyms, lightweight dumbbells, or belts to assist with your workouts.
Choose the right workout: If you’re athletic, try Zumba, but if you’re not athletic, try race walking or swimming.
2. Find a partner rain or shine
Working out with like-minded buddies is often more fun, and you’re much less likely to give up halfway when you’re with a buddy.
Rain or shine: List sports you can play in any season, indoors or out, and if you like tennis, try indoor squash or handball.
If you enjoy outdoor racing, look for a shopping mall or indoor walkway so you can keep moving when the winter winds blow.
Image source: Zhanku Hailuo
3. Integrate technology into sports and schedule exercise time
Smartphones can be used to navigate cycling routes or help monitor heart rate, and there are hundreds of fitness apps to choose from, many of which are free to use.
Schedule your workouts: Say no to broad, empty phrases: “Will be exercising longer this week.” Instead, plan carefully: “Will be on Monday, Wednesday, Friday and Run a 30-minute walk on Sunday.” A well-organized workout plan helps keep you going.
4. Make a small goal first
Because of the early enthusiasm, people tend to start out with challenging sports, and as a result, they tend to get frustrated and give up.
Get a sense of accomplishment by starting with a small, easy-to-reach goal, such as exercising 10 minutes a day at first, then adding a minute or two each week until you can easily walk for 30 minutes.
If 10 minutes is too long, start the program with 2-3 minutes of exercise per day.
Similarly, if you think 30 minutes a day isn’t challenging, you can do 40 minutes a day, and so on.
5. Set goals
Sign up for a 5K run or go on a bike tour to set challenging long-term goals to keep you motivated.
Bound Pain: A new exercise (especially one that includes strength training) typically produces pain that lasts 1-2 days.
If pain wears down your will, try exercising every other day. Proper rest can relieve muscle pain while maintaining the effect of your workout.
Image source: Zhanku Hailuo
6. Change exercise habits
While it can be relaxing to do the same thing over and over again, it is advisable to make appropriate changes to your exercise routine.
Varying the intensity of your workouts can help you become stronger and more agile, and if you like walking, try changing your pace;
If you prefer to use DVDs to aid your workouts, try a more challenging DVD.
7. Add strength training
While strength training has not been shown to lower cholesterol and triglycerides, building muscle can help increase the intensity, duration of your workouts, and reduce your risk of injury.
In addition, building muscle can help burn calories and lose weight, which can help lower cholesterol and triglycerides.
Aim for consistent strength training at least 2 days a week.
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