Improve immunity, so exercise is more effective

  When the temperature drops, you can catch a cold if you don’t pay attention. With the approaching season of high incidence of respiratory diseases, let’s talk about the topic of exercise to improve immunity.
  Moderate-intensity exercise is “just”
  on the basis of a balanced diet, and exercise is effective in improving immunity. Long-term moderate-intensity exercise can make the distribution of immune cells more extensive, and the function can continue to improve; while prolonged strenuous exercise may cause a significant decline in immunity after exercise and slow recovery.
  Therefore, regular exercise and exercise will gradually increase the level of basic immunity, which is the lasting immunity we need. However, the improvement of immunity by exercise is non-storable, that is, if you do not exercise for a long time, this health benefit will gradually disappear.
  The best exercise to improve the body’s immunity is 30 to 45 minutes of moderate-intensity exercise, about 5 times a week, for more than four weeks.
  How to judge whether it is “moderate” and
  what is moderate intensity exercise? The athletes subjectively feel that their breathing and heartbeat are significantly faster, they can talk but cannot sing, and sweat slightly. At this time, the exercise intensity basically reached a moderate intensity. The heart rate can also be used to determine whether it has reached a moderate intensity. A simple algorithm: the heart rate is within (170-age) ± (10-20) times, even if it reaches a moderate intensity aerobic exercise.
  Only by achieving moderate-intensity exercise, breathing and blood circulation speed up, metabolism increases, can mobilize all aspects of the body’s functions, promote the functions of cells, tissues, organs and body systems, and improve immunity. If the exercise intensity is not enough or the exercise time is not enough, or three days of fishing and two days of netting, good health benefits will not be obtained.
  Recommend several moderate-intensity aerobic exercises
  [outdoor non-group exercise]
  Jogging and walking: There are many people who can’t keep jogging for 30 minutes. What should I do? It is recommended to combine advanced walking and running exercises. Run for a while and walk for a while, and then continue to run. Do not run too fast and run slowly. Physical fitness gradually improved, and then continued jogging for 30 to 45 minutes. Running is too tiring, can I use walking instead of jogging? For most healthy adults, it is difficult to reach a moderate intensity in walking, heart rate and breathing will not increase too much, and the effect of exercise will be greatly reduced. Therefore, it is better to be able to run than to walk.
  Cycling: Riding at a slightly faster speed, to the extent that the breathing and heartbeat are significantly accelerated, is also a very good moderate-intensity aerobic exercise. Cycling exercises are especially suitable for obese people, and the pressure on the knee joints is much less. Wearing a mask while riding can also avoid air pollution on the road. Interval exercises can be used to improve the effect of riding exercises, that is, fast for a while, slow riding to catch your breath, and then fast for a while, alternately. Always wear a helmet when riding.
  [Indoor exercise at home]
  Use fitness equipment: common spinning machines, rowing machines and elliptical machines are all very good family aerobic exercise equipment.
  Exercise with bare hands or small equipment: Use your own body weight to exercise large muscle groups and improve breathing and heart rate. For example, kickboxing or exercises using dumbbells and elastic bands are all good choices.