1. Exercise for at least 30 minutes every day for most of the week, preferably every day.
2. Promote aerobic exercise.
There should be at least two planned exercises or activities every week to strengthen muscles.
concentrate one's attention
Exercise should be regarded as a part of your daily life, just like eating and drinking water.
Exercise needs to be vigorously carried out, otherwise it is difficult to benefit from it.
The main points of the scientific movement introduced above are the bottom line to ensure your physical vitality and benefit from your health.
Aerobic exercise and walking. What is aerobic exercise?
Aerobic exercise refers to endurance exercise in which the metabolism in the body is mainly aerobic during human exercise.
Aerobic exercise is characterized by low intensity (moderate exercise), rhythm, uninterrupted and long duration.
Aerobic exercise can make people absorb several times to dozens of times more oxygen than usual, and obviously improve the oxygen intake of the body. The intermediate metabolites produced during aerobic exercise are water and carbon dioxide, which are easily excreted through breathing and are harmless to the human body.
Walking (brisk walking), jogging, relaxing, swimming, mountain climbing, cycling, aerobics, Tai Ji Chuan and other sports or ways are all moderate sports.
Walking-the best exercise
After thorough research, especially from the perspective of health and safety, health care and disease prevention of middle-aged and elderly people, the World Health Organization issued a suggestion to the whole world in 1992: The best exercise is walking.
In fact, as early as the 1920s, Dr. White, an American cardiologist, put forward for the first time: from the perspective of evolution and biomechanics, walking is the best exercise for human beings and has special benefits for health. He creatively used walking as a rehabilitation method for patients with heart disease and myocardial infarction, and achieved good results.
Chinese medicine also has an incisive diagnosis of walking. Cao Yandong, a famous doctor in Qing Dynasty, said in Old Words: "Walking is relaxing, healthy, leisurely and full of spirit and strength."
Master "three, five, seven" by walking and exercising.
"Three" means walking three kilometers every day for more than 30 minutes.
"Five" means exercising more than five times a week.
"Seven" refers to the heart rate (beats per minute) after exercise plus the age of about 170, so the exercise intensity is moderate and safe. For example, if someone is 50 years old, 170-50 120 beats/min, then when someone is exercising, his heart rate is close to 120 beats/min, but it should not exceed 120 beats/min.
The benefits of scientific movement to human health
Control weight
Scientific exercise consumes more calories, which can reduce body fat and achieve the goal of weight control. In addition, scientific exercise to strengthen muscle exercise can replace fat, which can not only improve and maintain people's physical fitness, but also help prevent diabetes. The latest data shows that 60 minutes of moderate-intensity exercise every day can control your weight, and 90 minutes of moderate-intensity exercise every day can lose weight.
Improve mental health.
Scientific exercise has the same effect on improving mental health as psychotherapy and medication.
Lowering blood pressure and regulating cholesterol
Scientific exercise can effectively lower blood pressure, improve the level of good cholesterol in blood and reduce the level of bad cholesterol. There is also information that can reduce blood viscosity.
Reduce the incidence of cardiovascular and cerebrovascular diseases
Some data show that insisting on scientific exercise can reduce the risk of coronary heart disease by 50%, which is equally effective in preventing stroke.
Reduce the risk of diabetes.
Exercise has been proved to improve the sensitivity of cells to insulin. According to a research report, the incidence of diabetes in middle-aged people who walk three, four and five times a week is 25%, 33% and 42% lower than those who don't exercise.
Prevention of colon cancer and breast cancer
Many studies have shown that people who exercise regularly can reduce the risk of colon cancer and breast cancer. A large-scale population study found that insisting on exercise can reduce the probability of colon cancer in women by half.
Prevention of osteoporosis
The experimental results show that women who often walk have more bones in their bodies.
It is possible to reduce the risk of Alzheimer's disease.
Exercise improves blood supply and oxygen supply to the brain; Can improve cognitive function, reaction speed and memory speed; Help the elderly to improve their sleep quality and mood. Therefore, some experts believe that scientific exercise can reduce the incidence of Alzheimer's disease.
Choose the best exercise time
The most dangerous moment of the day is early morning.
People's physiological and biochemical functions have biological clock effect. In the morning, most people's biological clocks are at their lowest point. According to the statistics of the World Health Organization, 60% people in the world die in the morning. Early morning is not only the peak of heart attack, but also the most frequent period of sudden cardiac death. Therefore, some people think that early morning exercise, especially for middle-aged and elderly people, is not the best time. Winter or the early morning of the climate change season is the lowest temperature in a day, which is not conducive to the exercise of middle-aged people or sick people.
The worst time of the day is early morning.
Meteorologists say that the feeling of fresh air in the morning is an illusion, and the relevant departments have tested it. The content of carbon dioxide and sulfur dioxide in the air in the morning is higher than that in the afternoon and evening, and the air quality in the morning is the worst in a day.
Exercise should be done sooner rather than later.
Some people think that afternoon or evening is the best time for exercise for three reasons. 1. In the afternoon, the biological clock of the human body is at its climax and the physiological function is at its best. Second, the air quality is the best in the afternoon. Third, exercise in the afternoon is the best way to sleep at night. Some old people are used to exercising in the morning, preferably after 9 am.
Instructions for exercisers
Know your physical condition.
Your own physical condition is very important for you to choose the way and amount of exercise and observe the effect of exercise. It is best to do a comprehensive physical examination to know your blood pressure, blood lipid, blood sugar, heart function, blood supply to cervical vertebrae, brain and joint muscles.
Warm up and drink water before exercise.
Stretching the body before exercise, exercising bones and muscles, promoting blood circulation of muscles and the whole body, is conducive to physical exercise. Sports medicine experts remind everyone to drink some water half an hour before exercise to prepare for offsetting the consumption of water in the body.
Exercise in foggy days is easy to hurt your health.
Fog will aggravate air pollution. When there is fog, the air pressure is high and the air humidity is high, which is not conducive to skin heat dissipation and gas exchange in alveoli, making people feel stuffy and even have symptoms such as insufficient oxygen supply. Therefore, it is best not to exercise outdoors in foggy days.