Long-term non-exercise will be how
Long-term non-exercise will be how, life is in motion, but a lot of people will be lazy, not willing to move up, if we do not exercise for a long time, how the symptoms will appear, will be illuminated on our body into the impact, the following is about long-term non-exercise will be how.
Long-term non-exercise bad
1, fat: we are long-term non-exercise, then the fat will always be piled up in the body, because the fat can not be burned, and you have been constantly intake of diet, will only lead to higher and higher weight. And because of the long-term non-exercise, the skin will become inelastic, then the skin condition will become abnormally bad.
2, hands and feet are not flexible: our body once a long time without exercise will lead to the loss of calcium in the body, after a long time there will be limbs become uncoordinated, thus affecting the action, and the bones will become osteoporosis.
3, the accumulation of toxins: we all know that only when the body to move, then the sweat will flow, then in the process of sweating, the toxins will also be discharged, but the long-term non-exercise, the body's sweat loss will be reduced, then over time will form a constipation, bad breath and so on.
4, insomnia, bad memory: sports can not only shape the body, the focus is on sports, you can get emotional outlet, so all the negative emotions all splashed out
Especially when we sweated, this time the body is exceptionally refreshing, then the quality of sleep will be improved, if you do not exercise, the negative emotions can only be piled up, which will affect your memory. It will affect your memory, and the person will also become unusually irritable.
5, cardiorespiratory fitness decline: we exercise, cardiorespiratory fitness will continue to get exercise, but long-term non-exercise, then the cardiorespiratory fitness will slowly decline, the most common is to climb the stairs, you will become out of breath.
6, digestion is not good: the stomach and intestines itself is very fragile, but you do not exercise, which will make the peristalsis of the stomach and intestines slower, then the speed of digestion of food is slowed down, there will be constipation, diarrhea and so on a series of problems.
Long-term non-exercise `people how to exercise
1, step by step: long-term non-exercise people, in the beginning of the exercise must be slow, can not pursue quick success. So in the beginning you can choose to walk, yoga and other aerobic exercise, make yourself accustomed to the movement brought about by the next, but also let the muscles slowly become keen.
2, replenishment of energy: for a long time without exercise for people, after a period of time in the exercise will feel unusually tired, this is a very normal phenomenon, the body is relatively weak, this time you need to timely replenishment of energy, in particular, blood glucose supplementation.
What happens to people who don't exercise for a long time22 weeks of non-exercise, cardiovascular function decreases by 1.8%
The study found that if you don't exercise for 14 days, your body's cardiovascular function decreases by 1.8% and your cardiorespiratory function decreases and your waistline increases. But after resuming normal activity for 14 days, vascular function will rebound significantly.
10 days without exercise, the brain is not the same
A study published in Frontiers in Neuroscience of Aging found that older people who are healthy stop exercising for about 10 days, and blood flow to the hippocampus, an important region of the brain responsible for the body's ability to think, learn, and memorize, decreases significantly.
2 weeks of complete immobilization, muscle strength aging 40 years
According to a study published in the Journal of Rehabilitation Medicine, researchers at the University of Copenhagen, Denmark, the participants will be a leg with a leg immobilizer bound to remain immobile for 2 weeks after the young leg muscles decreased by an average of 485 grams, the elderly leg muscles decreased by an average of 250 grams.
This means that young people lost 1/3 of their muscle strength, and their leg muscle strength declined by the equivalent of 40 to 50 years of aging. Older people lose about a quarter of their muscle strength.
People who exercise and those who don't
How big is the difference?
A public service announcement from the Canadian Heart and Stroke Foundation, "The Last Ten Years of Life," reveals to all that two very different lifestyles, exercise and laziness, can lead us to two very different ends of life.
These 7 Body Signs Say It's Time to Exercise!
You get very tired after walking for half an hour
Often you have aches and pains
Even if you sit at your workstation all day long and don't do any work
You feel weak
Forgetfulness
You don't remember as much as you used to
You don't remember as much as you used to
You don't know what you're doing.
Dreams a lot
Wakes up more often at night
Can't walk up the stairs more than a couple of flights
Out of breath
A day of inactivity is felt only by the person himself/herself
A month of inactivity is seen by those around him/her
Half a year of inactivity is seen by those around me
Half a year of inactivity is seen by the person himself/herself.
Six months without exercise, everyone can see.
Watch out for the wrong kind of exercise?
Active exercise, very good for health, but the incorrect way but will have damage to the body, only to master the right way to effectively help you achieve the purpose of exercise.
Six wrong workouts accelerate aging
Mistake 1: Exercise is too intensive. While it's admirable to keep your workout schedule full, breaks are necessary. Prolonged, strenuous exercise and lack of sleep can increase cortisol levels in the blood, causing blood sugar to rise. This sugar binds to collagen fibers and can lead to decreased skin elasticity, blemishes and premature wrinkles. No matter how enthusiastic you are about exercise, take at least 1 day off per week.
Mistake #2: Poor body posture. Poor posture can damage your spine and leave you permanently hunched over. To avoid poor body posture and incorrect workout positions, you need to work out under the guidance of a professional trainer who can calibrate the positions of your body parts that are out of alignment. Yoga, Pilates or ballet exercises can also correct poor posture.
Mistake #3: Doing only cardio. Although many people are working out consistently, they only perform cardio exercises. In fact, it's strength training that can help you continue to burn calories when you're not working out, and it helps maintain muscle weight for a youthful look.
Mistake #4: Ignoring the pelvic floor muscles. The pelvic floor muscle may not be the first part of the muscle that comes to mind when you work out, but it's important. Neglecting the pelvic floor muscles can lead to belly fat as women reach middle age, as well as suffering from urinary incontinence. To keep your pelvic floor muscles tight, you can do Kegel exercises (anal lifting exercises) 3 times a day for 3 sets of 10 reps each.
Mistake #5: Neglecting high-intensity interval workouts. High-intensity interval exercise is very effective in fighting aging. A study in the Journal of Cell Metabolism showed that seniors who engaged in high-intensity interval exercise, mitochondrial performance increased by 69%, which helps to improve insulin sensitivity and reduce the risk of diabetes. Therefore, it is necessary to engage in high-intensity interval exercise three times a week.
Mistake #6: Never de-stressing. Practicing yoga and martial arts helps keep your skin hydrated and glowing, and you can also try meditation to reduce stress and anxiety.
Workouts for the old, middle-aged, and young have their own dos and don'ts
Avoid surprise workouts for children and teens. This age group is an important stage of growth and development, the human skeleton has not yet formed, muscle strength is weak. Some students usually heavy schoolwork, lack of exercise, in the sports promotion exam before the raid training, in order to look forward to in the short term to achieve the effect of the movement, so it is easy to go wrong.
For example, excessive running can easily lead to osteochondritis dissecans of the inner calf, and some children feel pain in the forefoot or heel, thinking that it is "growing pains", but in fact it is the inflammation caused by excessive exercise. In addition, children with flat feet are not suitable for too much running. Some children are also urged by their parents to practice the piano, long time repetitive hand movements, easy to cause tenosynovitis. So children and teenagers should pay attention to avoid excessive activity stimulation, it is best not to do too much repetitive movements, to diversify the exercise is appropriate.
Young people should not be too fierce. Young people have strong bones and muscle strength, but they are also vulnerable to injury. They usually like some confrontational sports, such as basketball, soccer, etc., often occurring body collision, many people also love to play tennis and other sports that require a strong swing.
Young people are prone to jumping, running too hard, or in the buckle, swinging due to uncoordinated movements and lead to sprains, fractures and other accidental injuries. Therefore, it is recommended that these people do not exercise too vigorously, do not over-pursued "win" and "win", to avoid accidental injury.
Elderly people have to do what they can. Elderly people have osteoporosis, muscle strength weakened the problem, but also often accompanied by cardiovascular disease, so it is appropriate to carry out a small amplitude, low intensity exercise. However, even with this kind of exercise, it is important to keep it within the limits of your ability.
Some grandmothers like to dance, sometimes need to do a single-legged power "pad toe", once the leg muscles are not enough power, easy to cause Achilles tendon sprain and fall. There are also many old people are yoga lovers, the movement is relatively soft, but there are many postures are not suitable for the elderly. Therefore, the most important thing for the elderly to exercise is to make the right choice according to their own physical condition, in order to "do it" as the principle.
Long-term non-exercise will be how 3
The biggest danger of long-term non-exercise is that it is easy to lead to obesity.
The body's energy consumption is significantly reduced, if coupled with dietary control, calories will be converted into fat accumulated in the body and under the skin. Obesity is very harmful to the human body, first of all, elevated lipids will cause atherosclerosis, hypertension and coronary heart disease and other cardiovascular diseases, the incidence of significantly higher, serious, but also caused by stroke and myocardial infarction, not only affecting the quality of life, but also lead to a much shorter survival period.
Obese patients are also prone to elevated blood glucose and uric acid, which, if left unchecked, can easily lead to target organ damage and pose a threat to health and life. Studies have also shown that long-term physical inactivity affects flexibility, intelligence, and memory, as well as mood and gastrointestinal function.
Long-term physical inactivity is very harmful to the human body. When exercising, the functions of the human heart and lungs are exercised. One's brain cells are more active. One's emotions are more peaceful. Long-term inactivity can lead to muscle atrophy, osteoporosis, and easy to fall.
Cardiorespiratory fitness decreases, and the person is unable to perform heavy physical activities. The blood circulation is slow, the body's waste discharge is reduced, the basal metabolic rate decreases, fat accumulation occurs, and it is easy to have fatty liver, diabetes and other metabolic diseases.