Get into the habit of moving more.
There are some physical activities every day, which is an essential part of a healthy lifestyle. Doing housework, walking and other activities can reduce sedentary time such as watching TV and playing cards. Going up and down stairs, walking and cycling for a short distance, moving things and cleaning rooms will all increase energy consumption and help maintain energy balance.
Everyone's physique is different, and the exercise load they can bear is also different. Find the intensity and amount of exercise that suits you, and fitness will be safer and more effective. To effectively promote health, it is necessary to carry out moderate-intensity exercise, such as walking fast, going upstairs and scrubbing the floor. , and each exercise should reach 1000 steps or 10 minutes or more. It is convenient and effective to judge the intensity of exercise according to your own feelings. When you engage in moderate-intensity activities, you will feel your heart beating and breathing faster. Push, but don't push: you can talk continuously with the rhythm of breathing, but you can't sing.
The average healthy person can also control the exercise intensity according to the heart rate during exercise, and the heart rate can be obtained by multiplying the pulse 10 second by 6 immediately after exercise. For moderate-intensity exercise, the heart rate should generally reach 150 (times/minute). Exercise heart rate shall not exceed 170 (times/minute) except for healthy people. If you are 50 years old, your heart rate during exercise should be controlled between 100 ~ 120 beats/min. For the elderly, such heart rate calculation may not be applicable, and the intensity should be determined mainly according to their own physique and feelings during exercise.
Don't go to extremes in exercise and fitness.
Some people don't understand the scientific way of exercise, and often fall into two extremes: light exercise or excessive exercise. People who do light exercise regard walking and other activities as fitness exercises. In fact, this kind of activity that does not stimulate the body enough has almost no fitness function except a certain rest and relaxation. People who exercise too much mistakenly think that the more exercise, the better, the more intense the better.
They don't know that such a light exercise will cause fatigue after exercise, but it will do harm to health. Especially for people who do not have health examination for a long time and have potential organic diseases (such as coronary heart disease, hypertension, aortic aneurysm, etc.). ), excessive exercise can be fatal.
Therefore, there are three principles for formulating exercise prescriptions.
(1) Be sure to have a physical examination first, so as to choose appropriate exercise according to your physical condition and physical fitness level.
(2) Choose the exercise mode that suits you.
(3) Step by step, get ready before each exercise and fully warm up. Exercise time and intensity should be from small to large to prevent sports injury and overload to the heart. Relaxation exercise should be carried out at the end of exercise to help the cardiovascular system and muscles recover. This is an important link to ensure the safety of fitness exercise. Warm up and relax for 5 ~ 10 minutes each.
Fitness six no:
Morning is not the best exercise time. In the morning, the airflow is stagnant, the nitrogen dioxide and sulfur dioxide in the air are relatively thick, and there is less fresh air. Therefore, morning is not the best time to exercise. In addition, people's blood sugar is low in the morning, and their blood pressure is the highest in a day. Vascular diseases such as angina pectoris and stroke are more common in the morning. A survey of deaths from cardiovascular and cerebrovascular diseases involving more than 5,000 people in the United States shows that 2/3 people died in the morning.
Don't compete with the strong wind. Phenological experts point out that the effect of strong wind on the skin is equivalent to a drop of 8 degrees in the ambient temperature. Especially in winter, the air is dry and the water content is low. Cold wind can cause chapped skin, cold knees and stiff fingers and toes. At this time, exercise is equal to self-abuse, which goes against the original intention of fitness.
Don't exercise in the smog because of air pollution. Fog is no longer just water vapor. Particles such as smoke and dust suspended in the air often mix with each other and become condensation nuclei, which is smog. When the smog is severe, the respiratory mucosa will be damaged, and the barrier and defense function will also be reduced. In foggy weather, doing some exercise indoors can also achieve the purpose of fitness.
Don't exercise when you have a cold. When you catch a cold, you will feel tired and weak. If you have a fever, it will increase your physical exertion. The metabolism will be enhanced during physical exercise, which will increase the consumption of oxygen and nutrients and will not help the recovery of colds. It will aggravate the cold. In addition, when people catch a cold, the immune system is in a state of stress, if coupled with physical stress during fitness exercise. It will accelerate and aggravate the fatigue of the immune system and reduce the body's resistance.
Not suitable for fasting exercise, blood sugar will be released by oxidation. It is prone to hypoglycemia symptoms such as dizziness, sweating and stomach cramps. Low blood sugar can also affect the metabolism of fatty acids. A large number of ketone bodies can not be decomposed, but can only be excreted from the kidney as intermediate products, which not only wastes energy, but also increases the burden on the kidney. Organ function decline in middle-aged and elderly people. These problems are more likely to occur when the energy reserve is reduced.
Don't drink to quench your thirst and fatigue after exercise. After alcohol is absorbed by the stomach, it is catabolized in the liver. Drinking alcoholic beverages after exercise will stimulate the digestive tract mucosa and increase the burden on the liver. Too much and too concentrated alcohol can even damage liver cells, leading to liver fat deposition and fibrous hyperplasia. After exercise, the nervous system is in an excited state. Less alcohol will excite the nerves, and more alcohol will paralyze the nerves, which is not conducive to the recovery of the nervous system. On the contrary, it may also stimulate nerve cell allergy and affect and interfere with nerve function. In addition, exercise can promote sweat loss, water evaporation and blood concentration. Impurities such as methanol, aldehydes and fusel oil in alcoholic beverages are difficult to excrete, and staying in the body for a long time will aggravate the toxic effect on cells.