In China, Tai Ji Chuan, a slow-moving and leisurely walk, was once an exclusive sport for the elderly. However, in recent years, this traditional sport has gradually been sought after by more and more young people. In the fast-paced and high-pressure living environment, enjoying "slow exercise" has gradually become a new lifestyle pursued by people from all walks of life.
Generally speaking, slow exercise refers to some soothing aerobic exercises, such as jogging and aerobics. It also includes sports and entertainment projects with little exercise, such as fishing and playing chess. Compared with intense physical exercise, the biggest advantage of this kind of project is its high safety. Generally speaking, slow exercise has low intensity, weak antagonism and low injury probability. Especially for middle-aged and elderly people with relatively weak constitution, if you do strenuous exercise, the exercise intensity will be too great, and the cardiopulmonary function will be unbearable; And if the antagonism is too strong, their joints and muscles will be unbearable.
For most people, it may take a week for all the organs of the body to return to normal after a strenuous exercise, but there is no such worry when doing slow exercise. Compared with specialized fitness exercises, many slow exercises can be integrated into our daily life, such as morning exercises, evening walks, walking dogs, buying food, cooking and mopping the floor ... When these become living habits, long-term fitness exercises will naturally be no problem.
There is a scientific reason behind the efficacy of slow exercise. The British Daily Mail reported that Danish researchers spent 1098 tracking and studying 1098 healthy runners and 4 13 healthy adults without exercise habits. The results show that the probability of thrombosis in people who don't exercise is similar to that in people who don't exercise, and the mortality rate in people who don't exercise regularly is the lowest.
In fact, even for those beauty lovers who want to keep fit by fitness, slow exercise is a fitness method that they can choose and rely on. Earlier 20 16 Victoria's Secret supermodel karlie kloss once said that slow and controlled training with tension belt is the secret of shaping perfect figure. Adam Sackermann, a sports expert, also pointed out in his new book "Weekly Slow Exercise Fitness Revolution" that only 20 minutes of high-intensity slow exercise per week can create a beautiful figure.
Many psychologists point out that a long-term fast-paced life will lead to a large number of adrenaline and adrenocortical hormones, which will spread to the whole body through arteries, causing nerve reactions in the senses, nervous system, immune system and muscles. Over time, there will be insomnia, forgetfulness, frequent nightmares, anxiety, and increased work mistakes. Many urbanites who have lived in a fast-paced life for a long time can't get proper rest and recovery because of constant entertainment and busy work, which leads to various fast-paced syndromes.
The decompression effect of slow exercise is mainly reflected in its beneficial to our psychological adjustment. As most people know, the purpose of our fitness is not only for physical health, but also to adjust our psychological and social adaptability. Leisure activities, such as playing chess and fishing, are typical sports and entertainment projects that give consideration to both physical and mental health. Tai Ji Chuan, yoga and other soothing exercises can also relieve psychological stress. Therefore, on the surface, slow exercise is suitable for the physical condition of the elderly, but it is actually more suitable for the psychological adjustment of young people.
Of course, it is worth mentioning that although slow exercise is suitable for both young people and middle-aged and elderly people, no one can completely replace other sports with slow exercise. Middle-aged and elderly people should do some strength training while insisting on slow exercise. In addition to exercising the heart, lungs and body, the exercise of reaction, balance, flexibility and control can not be ignored, and young people also need the stimulation of some fierce confrontation projects.
Health tips
These are all "slow motion"
Jogging is known as "the king of aerobic metabolic exercise", which can exercise and improve cardiopulmonary function to a certain extent, but the key to achieve the expected effect is persistence. To make it a way of life, you should stick to it at least five times a week. Jogging environment is very important, such as taking a deep breath of fresh air and keeping a speed on the avenue and winding path, which will not only make the body bear excessive load, but also sweep away the troubles at work.
In their long-term development, Tai Ji Chuan and Taiji Zhuan absorbed the reasonable contents of Taoism, Confucianism and other cultures. Its movements are light and soft, its breathing is natural, its intentions are not hard, its movements are quiet, and it is both rigid and flexible. It combines consciousness, breathing and exercise closely, so as to achieve the purpose of regulating the balance of yin and yang, dredging meridians and qi and blood, and is very effective for the rehabilitation of some chronic diseases.
Yoga Yoga is a non-competitive sport, and you can participate in the research regardless of your age and health. Yoga stimulates the body to restore self-awareness and self-healing ability through the tips of breathing, dynamic and static balance, and integration of body and mind, and changes people's sub-health state. Yoga gives moderate stimulation to the brain, viscera, nerves and hormone glands through various breathing and different unique postures. By strengthening the abdominal viscera, the unstable factors of the body are removed, and the life energy in the body is preserved and increased, so that the physical and mental health is naturally unified and stable.
Dancing has been experimented. Waltz 1 hour is equivalent to walking 2 kilometers. Dancing with music can make people feel relaxed and happy, increase appetite, restore physical strength, promote brain rest, benefit sleep and prevent and treat hypertension. It is good for your physical and mental health to arrange a certain time to dance after intense work or weekend dinner.
Pilates Pilates looks slow, but after only five minutes of practice, you will feel hot and sweaty. Pilates, like all slow sports, is unremarkable, but the exercise effect is almost all-round. It is a kind of deep muscle exercise, through some slow movements, people can control muscles for a long time, achieve the purpose of consuming energy in all parts, and can effectively shape.