How to determine the effect of exercise
How to determine the effect of exercise, we all know that exercise is the best anti-aging drugs, there are many people will be busy days to take time out to exercise exercise, then we should how to determine whether the exercise is effective, the following let me tell you how to determine the effect of exercise it!
How to judge the effect of exercise 1Exercise is the best anti-aging medicine
Brain more dynamic
A study found that people who insisted on exercising for three months, the brain continues to grow, the new part of the not only is the control of the movement of the region, but also includes the frontal cortex (human), which is the most important part of the brain, the frontal cortex, the frontal cortex, the frontal cortex, the frontal cortex and the frontal cortex. complex thinking activities are controlled by the frontal cortex).
Increased cardiorespiratory fitness
Everyone who exercises consistently goes from "out of breath" to "a piece of cake" because it improves cardiorespiratory fitness. The reason for this is that exercise improves cardiorespiratory fitness. Beijing Sports University School of Sports Science Associate Professor Su Hao said, cardiopulmonary function is good people will not easily feel tired, not easy to get cardiovascular disease. Long-term regular exercise can make the heart weight, volume increase, quiet heart rate slows down, the ventricular wall of the heart muscle thickening, so that each of its contraction becomes strong and powerful.
Bones become strong
After reaching middle age, the amount of bone calcium is constantly lost, only by eating calcium tablets, the effect is not good. Long-term non-exercise, bone calcium demand will also be reduced, a large amount of calcium will be discharged through the urine out of the body. More outdoor exercise can increase the elasticity and toughness of the bones, and improve or reduce the symptoms of osteoporosis.
Stress Relief
Studies have shown that exercise is effective enough to rival medication in the treatment of anxiety and depression. It generates energy, stimulates optimism and helps maintain a positive outlook on life. This is because exercise encourages the body to synthesize serotonin and dopamine, the very brain chemicals that determine happy moods, thus helping to improve depression and relieve stress. Exercise also reduces cortisol levels, which helps improve memory and concentration, and improves efficiency.
Three signals to determine the effect of exercise
Exercise is a matter of "form to small labor, practice and raise both". How to determine whether the effect of exercise has been achieved, may wish to pay attention to three signals.
Signal 1: Acid
When you work out, you will often feel the muscle acid, which is due to the body's metabolism of lactic acid, which accumulates in the muscle, will cause the feeling of acidity. Many people tend to give up exercise because of this feeling, in fact, is not right, because this signal does not mean that the body out of the problem, on the contrary, should increase the amount of exercise a little more, can effectively promote the decomposition of lactic acid, conducive to the body's recovery.
Signal 2: Pain Reduction
When you work out or after working out, if you have pain in a certain part of your body, you should reduce the number of exercises and the amplitude of the movement. Because this pain is not caused by lactic acid accumulation, but the body's tiny muscle fibers or ligaments appear slight injury caused. This is the time to make appropriate adjustments, will soon be recovered, but if the more pain the more practice, will cause a large muscle or ligament damage.
Signal 3: numb stop
In addition to acid and pain, exercise may also make you hair "numb". If a part of your body feels numb after exercise, it's a signal to take a break. This is a signal to rest. Numbness on behalf of the part has lost part of the sensory and motor function, and then practice, will produce injury. Therefore, once the body numb, to hurry to stop, if the feeling does not subside for a long time, need to go to the hospital.
Of course, in addition to the above 3 common signals, exercise may also bring some other responses to the body. For example, farting while running helps to improve bowel movements and reduce gas accumulation; fork in the road may be due to insufficient warm-up or warm-up activities; if you don't get a good night's sleep or stay up late the night before the gym, you may experience muscle shaking during training; when exercising in a colder environment, if you don't do a warm-up or don't do it enough, your muscles may cramp up when they are stimulated by the cold; your blood glucose drops when you exercise, and if you don't have enough energy supply, you may experience dizziness.
These are the first time I've ever seen a person with a high blood sugar level in the world.
The lack of exercise has eight major hazards
The human body's long-term lack of exercise will make the function of the tissues and organs decreased by 30%, which can cause basic muscle atrophy and respiratory circulatory function is low, so that the neck, abdomen, waist back and thighs of the muscle strength is reduced, caused by shoulder pain, lumbar pain, knee pain and other symptoms; Low respiratory circulatory function, palpitations and dyspnea can occur even with light labor. In short, there are mainly 8 major hazards of long-term insufficient exercise, including: cancer, cardiovascular disease, heart failure, osteoporosis, stroke, hypertension, diabetes, obesity.
According to the World Health Organization's standards, 18-64-year-olds should have at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise per week, and 20 minutes of daily skipping can meet this minimum standard. However, nearly 80% of adults in China do not reach. How can we improve? Here are some specific suggestions.
Adults should be in accordance with the intensity of the exercise "aerobic exercise every day, high-intensity exercise to choose to do, 2 to 3 days a week strength exercises, pulling before and after the exercise to do" the principle of aerobic exercise as the basis for the simultaneous taking into account the strength of pulling exercises. Walking, running, cycling and squatting are all suitable exercises for adults. Strength exercises include instrumental exercises and push-ups, jumping in place, sit-ups and other non-instrumental exercises, which can improve muscle strength, increase muscle size and develop muscle endurance.
Suitable exercises for the elderly in addition to tai chi, square dance and half squat, supine curls and other light aerobic, strength exercises, should also increase the balance of exercises to prevent falls, such as a word standing balance, balance movement, and so on, but also pay attention to some pulling exercises.
For obese and overweight people, walking for a long time is the best way to lose weight. If you are overweight, you can do non-weight support exercises such as pedaling and swimming first. However, if you want to prevent and control osteoporosis, fast walking, jogging and other aerobic exercises that require weight support are more effective. Ensure that you exercise 3 times a week for no less than 30 minutes each time.
For teenagers, it is important to be active for at least 2 hours a day, with a total of 180 minutes or more of various types of physical activity throughout the day, and no less than 60 minutes of moderate or higher intensity physical activity. Outdoor activities are the best, such as swimming 3 to 4 times a week, 40 minutes each time, not only can consume body fat, but also will not make the child excessive fatigue.
For the "three high" people, there are three steps to exercise: the first is to do a good job of warming up, lasting 5 to 10 minutes; the second is to start the movement, mainly aerobic exercise, supplemented by resistance exercise; the third is to do the relaxation exercise, you can give the body a massage, to go to the beach to walk, and play Tai Chi.
What kind of exercise is suitable for bad joints
For rheumatoid arthritis patients, exercise is a hassle. But exercise physiologists warn that reducing activity levels can lead to a decrease in muscle strength, and people with rheumatoid arthritis can exercise just as well.
Walking
A study shows that people with rheumatoid arthritis who walk three to four times a week have a higher sense of well-being and self-efficacy (a subjective assessment of an individual's ability to accomplish a certain aspect of a job, which directly affects the motivation to act). Walking also reduces weight, joint stress, and pain.
Swimming
People with rheumatoid arthritis do a great job of stretching their muscles and soothing their joints in the water, so the pool is a great place for them to get some aerobic exercise. In one study, women with rheumatoid arthritis showed significant improvement in joint pain after 16 weeks of water aerobic exercise.
Strength training
The stronger the muscles, the less stress on the joints. Experts recommend that patients try alternating between working out with strength-training machines, self-weights, and elastic bands. Exercise two to three days a week, using eight to 10 movements at a time.
Bicycling
The smooth motion of cycling reduces the vibration associated with traditional jogging. If the patient's hands can still grip the handlebars, he or she may want to ride a bicycle two to three times a week. Pedaling a bicycle can also help patients adapt to other types of exercise.
Yoga and Tai Chi
When the joints and the muscles around them are affected by arthritis, the body's coordination, positional awareness, and balance are impaired, and the risk of falling increases. Practicing yoga and tai chi increases body awareness, improves coordination, balance function, and proprioception (feeling the position of the joints) and learning to relax.
Rope skipping
Rope skipping is a whole-body exercise in which the upper limbs, lower limbs, and torso need to be well coordinated in order to complete the movement, and at the same time, the joints, muscles, and ligaments of the whole body are also involved. It can not only effectively increase the ankle, knee ligament strength and muscle strength of the lower limbs, but also ensure the coordinated development of upper and lower limb muscles and reduce fat, the body's responsiveness and flexibility will also improve. Jumping rope can also strengthen the cardiopulmonary function, increase lung capacity.
Children love sports, bone health for life
A recent study in Australia shows that strengthening exercise in the teenage years is conducive to lifelong bone health.
Researchers at Curtin University in Australia tracked the exercise and growth of 984 Australian children from early childhood to adolescence. They found that children who were consistently physically active between the ages of 5 and 17 years old entered their 20s with significantly better overall health, especially the mineral content of leg bones, than those who were physically inactive. In addition, the findings show that compared to exercising alone, having someone around or participating in team-organized group sports promotes bone growth and whole-body development in young children more significantly.
Joanne McVey, a researcher at Curtin University, pointed out that adolescence is an important stage in the growth of the human skeleton, and that ensuring that the bones get the best chance to develop at this time will dramatically reduce the risk of developing osteoporosis in old age. Experts suggest that parents should encourage their children to stay physically active before the age of 18, regardless of their school workload.