Exercise contributes to health. "Life lies in sports". As we all know, the real meaning of life lies in sports. Exercise can make the cells of the body move, which has many benefits and helps to keep healthy. Understand that exercise is good for your health.
Exercise contributes to good health. 1 Life lies in exercise, and exercise makes life more energetic. Exercise is a magical medicine, and persistence in exercise will undoubtedly prolong life.
Exercise can promote the brain to get a positive rest and improve the blood supply to the brain, thus making people clear-headed and quick-thinking; Exercise can promote blood circulation and improve heart function. The coronary blood flow during exercise is 10 times higher than that at rest. Exercise can improve the function of respiratory system, because oxygen demand increases during muscle activity, and breathing is accelerated and strengthened, which is conducive to the improvement of lung function; Exercise can promote the strength of bones and muscles; Sports can mediate people's psychology and make people full of vigor and vitality; Exercise can enhance people's adaptability and resistance to the outside world; Exercise can delay aging, prevent diseases and make people healthy and live longer.
Exercise will not increase the content of insulin in human body, but it can increase the insulin metabolism function of glucose by 30% and the insulin receptor by 50%. In addition, exercise helps to correct the disorder of glucose metabolism, so patients with mild and moderate diabetes can especially benefit from exercise. As long as there are no cardiovascular diseases, tuberculosis and other diseases, proper exercise will certainly receive therapeutic effects.
First, it is not appropriate to squat and rest immediately: if you squat and rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. During strenuous exercise, blood is mostly concentrated in the muscles of limbs. Due to the strong contraction of limb muscles, a large amount of venous blood will quickly return to the heart, and the heart will send nutrient-rich arterial blood pressure to the whole body, and the blood circulation speed is extremely fast. If you stop to rest just after strenuous exercise, a lot of venous blood in the limbs will accumulate in the veins, the heart will be ischemic, and the brain will have symptoms such as dizziness, nausea, vomiting and shock due to insufficient blood supply and lack of oxygen. This kind of situation is more common in those activities with relatively large amount of exercise, such as long-distance running. The correct way is to do more relaxation activities after each exercise, such as walking slowly and relaxing your legs.
Second, don't take a cold or hot bath (or swim) when sweating: when sweating after exercise, the capillaries on the body surface dilate and the heat in the body is distributed in large quantities. At this time, if you encounter cold water, the capillaries will suddenly contract, which will easily reduce the body's resistance and cause diseases. If you take a hot bath at this time, it will increase the blood flow on the body surface, resulting in insufficient blood supply to the heart and brain, and there is a risk of cardiovascular and cerebrovascular accidents.
Third, don't "omit" finishing activities: when you feel exhausted after each exercise, you should relax appropriately, such as unarmed exercises, walking and relaxing massage. It helps to eliminate muscle fatigue and restore physical strength quickly.
Exercise contributes to good health. 2. Developing good exercise habits contributes to good health.
Good exercise habits 1: It is best to fix the time. Health sports experts remind us that every exercise should be arranged at the same time as far as possible, which can help you develop good exercise habits and help the internal organs of the body form conditioned reflex. Don't exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best physical time is generally between 15:00-20:00, which can be considered as the main exercise time.
Good exercise habits 2: Exercise time should be appropriate. According to the common sense of life, beginners and people who usually have a lot of labor should exercise three times a week, each time 1- 1.5 hours, but each exercise should include muscle groups in all parts of the muscles. People who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure effective muscle recovery. For example, practice your shoulders, abdomen and chest today and your back, arms and legs tomorrow.
Good exercise habits 3: moderate exercise. The load of exercise depends on a person's physical strength. Health experts pointed out that in general, the effective times of developed muscle mass are 8- 12 times, at least not less than 8 times, and this time should be all-out. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times to use this load is to do it with heavy load, not more than 5 times. The most effective number of times to develop endurance and reduce fat is to do it 20 times with a small load, and even to lose fat in the waist and abdomen.
Each movement needs to be practiced in several groups. Health tips say that you need to practice several groups every time you exercise, so that the stimulated muscles can enter the state and the muscle mass can increase. Generally, the number of large muscle groups can be more, and the number of small muscle groups can be less. Every movement of beginners should be three groups, not less than two groups. After a certain foundation, we should join three to five groups according to the growth degree of strength. Don't rest too long. The rest time between exercises in each group should not be too long, generally between 40 seconds and 50 seconds, and the rest time for high-load and high-intensity exercises should not exceed 15 minutes. Too long rest time will affect the exercise effect.
Good exercise habits 4: Pay attention to the correct breathing method. Health tips say that the correct breathing method can help you concentrate your thoughts, make your movements coordinated and rhythmic, and lift more weight during exercise. General movements and small weightlifting are hard, breathing in when muscles contract and exhaling when they relax and recover. When lifting weights or trying to lift them for the last few times, take a deep breath first, then hold your breath and do the lifting action, and then take a deep breath. Breathe through your mouth during exercise, do stretching exercise before exercise to prevent muscle ligament strain, and do relaxation exercise after training to help eliminate muscle tension and restore fatigue. How to breathe in long-distance running?
Exercise is good for health. Exercise is good for health. Which kind of exercise is healthier?
According to a recent study, exercise can not only improve the health of the brain, but also increase your risk of dementia. According to the data of a heart health study conducted by Boston University researchers, for every hour of average physical activity per week, a person's brain age is relatively 1. 1 year, so for people who exercise for three hours per week, their brain age is three years younger than that of women of the same age.
One of the researchers, Dr. Steilkanod, once said that every hour a person spends on proper physical exercise, his brain capacity may be relatively larger. At least, he didn't exercise according to the current policy of morning and evening physical exercise. Physical exercise may be beneficial to delay the aging of the brain, and the dosage is relatively low, so it is easier to summarize the intensity and quantity, which can be achieved through exercise.
The research team doesn't know how much exercise can meet the best demand for preventing dementia, but it is suggested that everyone should exercise at least 250 minutes a week, which can help the brain in many ways, including improving blood flow and scientific research on body sleep. It is found that people who often do some aerobic exercise, such as running, swimming and cycling, can exercise their excitement function, make our cardiovascular system get a good exercise and help promote brain health.
In addition, in order to get better health, the hippocampus controlled by the brain and its prefrontal cortex and middle temporal cortex which affect thinking and memory are larger. People who exercise regularly can improve the quality of sleep and reduce physical and mental stress. These two points will have a positive reaction to mental health and thinking ability. Any exercise, even less than two hours a week, is enough to accumulate together and bring great benefits to our health.
So which kind of exercise is healthier?
Exercise can relieve mental burden. The top three most cost-effective sports are team sports, cycling and aerobics.
Sports that can reduce the risk of death, 1 are swing sports (swing sports (badminton, table tennis, tennis), followed by swimming and aerobic sports. At the same time, these three exercises can effectively reduce the risk of death from cardiovascular diseases.
If we look at the length of time, the best time for each exercise should be between 45 and 60 minutes, less than 45 minutes, and the effort in the afternoon may be reduced by more than 60 minutes, and the efficiency may not be so high, which will also have some corresponding negative effects.
From the frequency point of view, it is impossible for us to exercise every day, even if you have time and energy, it is not advisable, so it is enough to exercise efficiently once a day for 3~5 days a week.