Six simple movements can measure your physical fitness and health. What should I do to check whether my physical condition is in line with my real age? HEHO Jun specially collected 6 simple movements for everyone to test their physique and health.
A, climbing stairs test:
This action is to test people's cardiopulmonary function and muscle endurance. The distance to climb stairs is limited to five floors. People around the age of 30 still feel relaxed when they climb two steps in Bobby Madden, and they can climb five floors in a row, which shows that they are in good health. People around the age of 50 should be able to climb the fifth floor level by level, without rest or escalator, and there is no obvious asthma, indicating good health. However, if you are panting and your heart beats faster on the way upstairs, it means that your physical strength is not good; If you are so tired when you climb to the third floor that you can't lift your feet any more, it means that your muscles are weak and your cardiopulmonary function is poor. You should do more exercise.
Second, the closed air test:
This action is used to test a person's vital capacity. When swimming, taking a bath or holding water in a washbasin, please ask others to time themselves. The tester takes a deep breath, then buries his head in the water, counts the time, holds his breath, and then exhales slowly. Hold your head up and hold your chest up until you have finished exhaling or can't hold your breath any longer. The longer you hold your breath, the better your vital capacity and the slower your lungs will age. As long as you can hold your breath for more than 30 seconds, it means that your lungs are in good condition. If you can hold your breath 1 min, your lungs are very healthy. But if you can't hold your breath 15 seconds, then check whether your lungs are weakened.
Three, one leg standing test:
HEHO Jun wrote an article before, "If young people do this action for less than 20 seconds, it means that their bodies are aging", indicating that they can test their sense of balance and health with their eyes closed and independent.
Now there is a similar exercise, which can test the health of human body. Subjects' hands drooped naturally, clung to both sides of thighs, and stood on one foot with eyes closed. Judging the aging degree according to the time when one foot is independent and stable. The measurement standards are: 9.9 seconds for men aged 30-39, 8.4 seconds for men aged 40-49, 7.4 seconds for men aged 50-59, and 5.8 seconds for men aged 60-69, indicating that the aging degree is normal, while women are later than men 10 years. The longer you stand, the slower your body will age.
Four, continuous bending test:
This test method can understand the exercise heartbeat of people. Testers sit still for 5 minutes and measure the number of pulses per minute; Then make 20 bends in a row and get up again to measure the pulse number; Rest 1 min and then measure the pulse number. Add up three pulses, subtract 200, and then divide by 10. If the number is between 0 and 3, it means that the heart is strong; If it is between 3 and 6, the heart is in good condition; Between 6 and 9, indicating that the heart is in a normal state; If it is between 9- 12, we must pay close attention to heart health; If it is above 12, please see a doctor immediately.
V. Walking speed test:
This method can test people's cardiopulmonary function. Limit 1 min, 75cm per step. The number of steps for adults aged 25~35 should be 90 ~120; People aged 36-50 and 60-70 can reduce 10 step in turn. Generally speaking, people who walk fast have better functions in heart, muscles, bones and other aspects than ordinary people, better balance and coordination, stronger resistance to diseases and stronger ability to prevent accidents. If the walking speed is slow and the heart rate changes greatly, it means that the body function is reduced and the aging is accelerated.
Six, bending test:
This action can test the softness of the human body. Pay attention to straighten your legs, bend your waist forward, hang your arms and head in the air, and try to see if your hands can touch the ground or sole. The test results show that people aged 20-35 should at least touch the ground with their hands, and people with strong physical flexibility can even hold their legs tightly and put their faces on their calves. People aged 36 to 50 should at least touch their ankles; People over 50 should at least touch their calves. Generally speaking, women are more flexible than men. Flexibility reflects the softness of the body. The better the softness, the better the physical condition. The harder it is, the faster the body will age.
After reading the above six test actions, HEHO Jun wants to emphasize that although these tests are representative to some extent, they cannot completely replace the comprehensive tests of specialized institutions. If you want to know your physical condition in detail, you should go to a regular medical institution for a comprehensive health examination.