Women have a "Women's Day", men also have a "Men's Day ", but most people are still very unfamiliar with the" Men's Health Day". The World Health Organization has identified October 28 every year as Men's Health Day, China from 2000, October 28 every year to carry out "Men's Health Day" publicity activities to promote men's participation in family planning and attention to men's reproductive health, this year's theme is "Concern for men's health, promote family harmony". This year's theme is "Concern for Men's Health, Promotion of Family Harmony".
A large number of social surveys and medical statistics at home and abroad show that more and more diseases are coming to men at a fast pace, and continue to seriously threaten the physical and mental health of male comrades. For example, prostatitis (20-50 years old men's incidence rate of up to 20-40%% above), sexual dysfunction, prostate hyperplasia, hypertension, diabetes, fatigue syndrome, obesity syndrome, hair loss, baldness and so on. It all seems as if men are more vulnerable. And that's exactly what's happening, as the average life expectancy for men worldwide is 2-3 years less than that of women.
Because of traditional concepts, men are usually under more pressure from family, society and other aspects than women, every day in the work and mental pressure, even in the early days of the disease does not affect the work of the various diseases, but also in spite of health and safety under the premise of insisting on tenacious labor, until the high intensity of the workload and the ever-increasing physical and mental illnesses to be pushed by the collapse of the wake-up call. Therefore, we advocate the whole society to pay attention to men's health problems, enhance men's self-care awareness, and further improve men's health level.
Ten Standards of Men's Health
In order for people to have a complete understanding of the concept of men's health, the World Health Organization (WHO) has stipulated ten standards for measuring men's health:
1. Have abundant energy, be able to carry out daily life and heavy work with ease and without undue tension and fatigue.
2, optimistic, positive attitude, willing to take responsibility, no matter how big or small, not picky.
3, good rest, sleep well.
4, adaptable, able to adapt to changes in the external environment.
5, able to resist common colds and infectious diseases.
6. Appropriate body weight, well-proportioned body, head, shoulder and arm position coordination when standing.
7. Bright eyes, quick reaction, eyelids are not easily inflamed.
8, clean teeth, no caries, no pain; gums of normal color, no bleeding phenomenon.
9, hair shiny, no dandruff.
10, muscle fullness, skin elasticity.
If you meet the above criteria, congratulations, please continue to maintain; if you have not reached the project, do not be discouraged, you can improve the current state of the body by adjusting lifestyle habits, but also by consulting a doctor, the necessary tests or medication to improve.
Men's fitness need to pay attention to
Fitness, men are more accustomed to a kind of sports program, fitness not only can bring men a healthy body, but also can bring men a healthy body. So, what is the common sense of male fitness? The following is to understand it.
Men need more water than women, for men, muscle water than fat in the high three times, and in the man's body, muscle accounts for about 40%, in the average woman's body, muscle only accounted for a little more than 20%. The average man needs about two liters of water a day, and a man who exercises will have exponentially higher water consumption.
Often bruised
Need to supplement vitamin K
In the workout, some people slightly bumped, bruises or bruises on the body, and not heal for a long time, this is the body lacks vitamin K a signal. Vitamin K is a "hemostatic hero", the lack of it, will delay the blood coagulation, serious cases will cause the blood can not be coagulated.
Cauliflower is very rich in vitamin K. Eating cauliflower 2 to 4 times a week can help relieve bruising and swelling, followed by asparagus and lettuce, which also contain vitamin K. Eating foods rich in vitamin K not only strengthens the flexibility of the blood vessel wall, but also prevents bruising and swelling from occurring.
Exercise cramps, pay attention to supplement calcium, magnesium
After exercise leg cramps, does not indicate that your exercise overload, but the nutritional deficiencies caused. Calcium, magnesium synergy in the human body's main role is to participate in neuromuscular conduction, physical exercise is very easy to cause the human body calcium, magnesium deficiency, and then make the neuromuscular conduction is blocked, resulting in leg and foot cramps.
Adult men's daily calcium requirement of 1,000 to 1,800 milligrams of magnesium daily dietary recommendations for 350 milligrams of calcium, adequate sources of calcium, of which milk is a good choice. The magnesium contained in green leafy foods is the most easily absorbed, in nuts, seafood can also be found in the rich quality of magnesium.
Poor libido after exercise
Too much zinc
Zinc is known as the man's "sex element". Insufficient zinc in the body will affect the number and activity of sperm. For men who participate in fitness activities, they will lose more zinc, especially when they sweat more, so zinc supplementation is especially important for men who exercise regularly.
Eating more lean meat and steak is an effective way to get zinc. It has been determined that every 100 grams of lean beef can provide about 50 percent of the daily requirement of zinc. Seafood, mushrooms, lean meat, eggs and coarse grains are also rich in zinc.
Sweating profusely, be careful of dehydration
Men need water more than women, for men, muscle water than fat in three times higher, and in the man's body, muscle accounted for about 40%, in the body of the average woman, muscle accounts for only a little more than 20%.
Water also lubricates joints, regulates body temperature and dissolves and transports nutrients into the body. The average man needs about two liters of water a day, and men who exercise use exponentially more.
Training, timely supplementation of chromium
Chromium is a life-sustaining minerals necessary, it can reduce cholesterol in the body, increase endurance, but also can make muscle growth, oxidation of fat.
High-quality grapes and raisins have the reputation of being a natural "chromium bank". The average man can get enough chromium by eating a bunch of grapes a day, but men who participate in fitness programs need to double that. The 8 common fitness programs for women
The perfect curve is a woman's lifelong dream, but also a woman's elegant and romantic capital. I believe that many women face their own "fat belly", the body of the "illegal structures", would like to have a "fat big move"; but it is difficult to lose weight, sustained weight loss willpower is also very difficult! The most important thing to remember is that it's hard to lose weight. After losing weight, no longer fat back, no longer rebound more difficult; in fact, the most difficult or choose effective, suitable for their own sports programs and adhere to, and develop the habit of "move a".
Nowadays, the exercise program is like a wide range of commodities for the public to provide a rich and colorful choice: such as aerobics courses mass fitness exercise, aerobic dance, combat aerobics, speed cycling (SPINNING), fitness ball, water aerobics, street dance, yoga (YOGA), the Lemay international fitness system, ballet, tai chi, taekwondo and so on; and aerobic equipment type types are very Aerobic equipment types are also very diverse: aerobic bicycle, rowing machine, full-featured elliptical running machine, step machine; Strength equipment types: free training equipment, machine equipment training and other fashion fitness programs. In the face of so many kinds of fitness programs, how to choose these fitness content is particularly important:
(1) Popular fitness exercise: recommended index ★★★★★
The scope of the movement involves the whole body of each joint, in a session of fifty minutes or so in the course, fitness in the music, lights, the coach's command, participate in the encouragement of the partners and driven by rhythmic, Aerobic exercise in a gradual and orderly manner. It can burn a lot of fat and improve the cardiorespiratory function of the participants. It is the first choice for losing weight, maintaining physical fitness and body shape.
☆Not suitable for people: cardiovascular, high blood pressure, diabetes and other patients are not easy to choose.
(2) aerobic dance: recommended index ★★★★
Aerobic dance (AEROBICDANCE) on the one hand can consume more calories, on the one hand, can be many dance movements aerobics, unlike aerobics movements are more manipulation, it has a number of styles, according to the movement, music, different characteristics of the points: AEROBICDANCE, HIP-HOP. FUNK, SALSA and other aerobic dance.
☆ Suitable for the crowd: dance foundation, to improve temperament, to maintain the elegant body for the purpose of fitness crowd
(3) aerobic dance - Latin aerobics: recommended index ★★ ★ ★
Latin aerobics, such as JAZZAEROBICS; SALSAAEROBICS, etc., these aerobic dance is characterized by a lot of hip movements, reduce waist and abdominal fat effect is particularly prominent. flab effect is particularly prominent.
☆☆No dance foundation, poor coordination of the crowd is not easy to achieve fitness
(4) Aerobic Dance: Funk, Street Dance: Recommended Index ★
Funk (Funk), Street Dance (HIPHOP) is an aerobic dance with the style of free dance. The movements are relaxed, free and varied, and it can improve the coordination of the exerciser and achieve the purpose of fitness.
☆Adaptation of teenagers, better coordination of the crowd
(5) Fight Aerobics characteristics (kickboxingAerobics): Recommendation index ★★★★
This program is a combination of music, dance, boxing, combat and other characteristics of aerobics. The difference between combat aerobics and boxingboxing is that the former's goal is fitness, while the latter's goal is to win matches, which is more prone to injury and not suitable for the general public. It is complementary to combat or aerobics. It improves self-confidence, muscle coordination and the necessary skills and flexibility.
☆Suitable for people: Since it is not a competitive sport, most people (men, women and children) can participate.
(6) dynamic cycle (spinnig): recommended index ★★★★★
It is one of the most popular aerobic fitness programs in Europe and the United States, some people call this sport "dance on the bike", through the movement to make the wheels rotate constantly, but also adjust the exercise load, the amount of exercise can be large or small, easy to learn, the amount of exercise can be small, easy to learn, the amount of exercise can be large or small. Can be large or small, easy to learn, easy to practice and dynamic, so as to achieve the effect of reducing waist and abdominal fat, bodybuilding lower limbs and improve cardiorespiratory fitness
☆☆Not suitable for joint pain, poor physical fitness of the crowd
(7) Fitness ball: Recommended index ★★★★★
Fitness ball was first used as a rehabilitation and medical equipment only in Switzerland. Then the fitness ball was spread to Australia, Europe, the United States and other countries to be used in the treatment of low back disease, nerve disorders, knee and shoulder rehabilitation medical treatment, correcting posture, improve the balance of the patient and other diseases. Due to its role in improving certain muscles (low back, pelvis), the sport has also been widely popularized. Fitness ball is now no longer used only as a form of physical therapy; it has also become an emerging fitness sport.
☆Suitable for the crowd: it is suitable for all those who need rehabilitation, it is a good fitness effect, especially for the spine and pelvis exercise; fitness ball has a very good injury recovery and rehabilitation function (on the low back disease efficacy is remarkable). It is safer and less prone to injury during exercise, and can also improve the flexibility, strength, balance, posture, cardiorespiratory function of people (including patients and injured people).
☆☆ Not suitable for overweight, to reduce weight for the purpose of the crowd
(8) Yoga (YOGA): Recommended index ★★★★
Yoga word is the original meaning of the word "fusion", "harmony", ancient Tibet and the Indian people practicing yoga is intended to pursue the pursuit of the "Yoga", "harmony". The ancient Tibetans and Indians practiced yoga in pursuit of the unity of self and God. Yoga is not an athletic competition dedicated to the pursuit of physically difficult poses and positions, but rather a way of life that cultivates the body and nourishes the mind. In many Chinese cities, yoga is like a fashion symbol, and practicing yoga has become synonymous with moving towards health in the minds of many people.
☆Suitable for people who aim to reduce stress and regulate their moods