First, the relationship between exercise and sub-health
(A) the relationship between exercise and physical sub-health
It is a well-known saying that life lies in exercise. Regular physical activity is the most important guarantee to reach the standard of physical health. Conventional fitness exercise generally refers to different moderate-intensity exercises determined according to different ages and physical conditions, and some people call it "light exercise". This kind of exercise is informal, and the energy consumption per week is about 1800 ~ 2200 calories.
American experts conducted a follow-up survey of more than 8000 middle-aged people for 12 years. The results show that people who insist on light exercise have a lower mortality rate, the incidence of cardiovascular and cerebrovascular diseases, diabetes, cancer and Alzheimer's disease is reduced by 35%, and their life expectancy is prolonged by 4-6 years. People who often engage in this kind of fitness exercise are called "sports population".
In developed countries such as the United States and Japan in Asia, the sports population is above 70% or even above 80%, while the sports population in China is less than 1/3. Modern medicine believes that exercise can improve the metabolism of the body, make all organs of the body full of vitality, and thus delay the aging process of all organs.
(B) the relationship between exercise and mental sub-health
There is a famous saying in front of the former residence of the late Professor Ma Yuehan in Tsinghua University: "Sports is the best tool to cultivate a sound personality". As Mr. Ma Yuehan said, besides strengthening the body, sports is more important to cultivate a sound personality. Sports transportation
Exercise can not only enhance the quality of will, self-confidence, self-control, the spirit of unity and cooperation and a healthy lifestyle, but also help to shape a sound personality. A sound personality is the cornerstone of cultivating mental health and good mentality. Psychological sub-health is psychological stress, which is mainly inhibited by emotion. Modern research shows that unpleasant and negative emotions are caused by various psychological pressures, such as anger, fear, anxiety and sadness. , will lead to nerve activity dysfunction, harmful to health. Exercise is actually a kind of communication. Exercise can not only adjust people's mood and mentality in time, but also alleviate and eliminate people's internal psychological pressure. Many people have the experience that when they suffer from some external pressure and can't sleep all night, if they can participate in some positive sports activities they like, these bad emotions will be greatly improved.
Second, moderate exercise regulates sub-health.
(A) How to choose the right exercise
What kind of exercise a person chooses depends on his age, sex, physique, nature of work, rest time, environment, sports facilities and personal hobbies. Do it according to people, places and times. Exercise can be divided into aerobic exercise and anaerobic exercise. Aerobic exercise includes walking, jogging, cycling, swimming and skipping rope. This kind of exercise aims at enhancing the inhalation and delivery of oxygen, which is the most effective and scientific way to maintain the overall physical and mental health. Exercise suitable for most people. Anaerobic metabolic exercise includes sprint, high jump and long jump. This kind of exercise consumes a lot of physical energy in a short time, which reduces the blood supply and oxygen supply to the heart, lungs, brain and other organs in a short time, and the muscle work can not get continuous oxygen supply, which is not good for health. Mental workers are prone to neurasthenia, hypertension, indigestion, constipation and other diseases. They can choose sports that can promote the growth and development of brain cells and improve cardiopulmonary function, such as swimming, jogging, mountain climbing and Tai Ji Chuan. People who sit and work all day advocate playing badminton and table tennis. Obese people should choose low-intensity and flexible sports, such as walking, playing badminton and cycling. Thin people should focus on strengthening muscle strength, choose pull-ups, push-ups, equipment gymnastics and other projects, and at the same time carry out some whole-body exercises, such as swimming and running. Women should choose projects to strengthen abdominal muscles and sacrum muscles, such as sit-ups, leg lifts and chest enlargement, and dancing.
(B) How to master the appropriate intensity of exercise
In order to obtain the ideal health effect, it is necessary to achieve a certain training intensity and have a certain calorie consumption. There is a dose-effect relationship between exercise load (exercise intensity and exercise duration) and health promotion, and there is no significant difference. According to statistics, if the weekly calorie consumption is less than 2928 kilojoules (700 kilocalories), the effect of improving sports ability will not be achieved. Different heat consumption will produce different exercise effects. For example, controlling blood lipids requires only 500 kilocalories per week, but to reach the ideal level of high-density lipoprotein in blood, the weekly calorie consumption needs to reach 1800 kilocalories. So, is it "the more exercise, the better for your health"? No, too much exercise is bad for your health. Mastering the intensity of exercise needs to be individualized, that is, it should be treated with caution according to one's physical condition. As the saying goes, "water can carry a boat, but it can also overturn it." People who often have a rest lifestyle will pay a lot of physical strength in a short time, which is harmful to their health and may also cause emergencies. Generally, we take the heart rate as an indicator of exercise, as follows:
Proper exercise heart rate is equal to 170 minus age per minute. If you have a sports foundation, you can speed up by 5 ~ 10 times. If you have a slow heart rate or a chronic disease on weekdays, you can slow down and don't force it.
Number of heart rate increases after exercise: low-intensity exercise equals to quiet heart rate plus 24 beats/min, moderate-intensity exercise equals to quiet heart rate plus 40 beats/min, and high-intensity exercise equals to quiet heart rate plus 60 beats/min.
After exercise, the heart rate should return to a quiet state within 10 minutes, and there is no obvious discomfort during and after exercise.
The self-feeling of proper exercise is: sweating slightly during exercise, breathing slightly faster, not affecting conversation, getting up in the morning feeling comfortable, and having no discomfort such as continuous fatigue.
(C) How to control the appropriate exercise time
3 ~ 5 times a week, 30 ~ 60 minutes each time is appropriate. The best time to exercise every day is from 3 pm to 9 pm. Usually exercise starts 45 minutes after dinner, which is also the best time to lose weight. The best environment is a park with flowers, green spaces and trees. We used to think that exercise was best in the early hours of the morning, but it was not.
Because of the high blood viscosity in the morning, it is easy to form thrombus, which is the peak of heart attack. In the morning, the oxygen content in the ground air is the lowest in a day. If you must exercise in the morning, wait for half an hour after the sun comes out. Because green plants only release oxygen after sunrise, the oxygen concentration in the air will gradually increase. Moreover, industrial waste gas, automobile exhaust and carbon dioxide emitted at night have been deposited on the ground due to low humidity, and will not be dispersed until the ground temperature rises after sunrise.
I choose to exercise at night, because people are at their best in physical fitness, flexibility, coordination, accuracy and adaptability. The blood sugar level in the body has also risen to the peak, and blood sugar has become the main energy-supplying substance for muscle activity. The environment is more suitable than in the morning, and it is safe and effective to carry out fitness activities at this time. Pay attention to bad weather, especially foggy weather, and stop outdoor sports. Fog will aggravate air pollution and endanger human health. When tiny water droplets float into fog at low altitude, some soluble harmful substances on the ground, such as various acids, alkalis, salts, aminophenyls, phenols, etc. Dissolved in tiny water droplets, some harmful solid small particle pathogenic microorganisms are also stained with tiny water droplets when they rise from the ground to the low altitude. The formation of fog makes the higher concentration of these harmful substances stay and accumulate, and it is not diffused and diluted, and the pollution is correspondingly aggravated. If the fog lasts for a whole day or a few days in winter, the pollutants in the air will increase rapidly, which will make people suffer from exogenous diseases such as colds and headaches, and people with weak constitution will cause malignant diseases such as hypertension, coronary heart disease, respiratory diseases and cerebral hemorrhage. In addition, after colds and colds are cured, don't rush to exercise, wait until 3 ~ 4 days after recovery, so as not to cause damage to the heart.
Third, the effect of reasonable exercise on sub-health.
(A) improve mood and help sleep
The surrounding green grass and trees release a lot of oxygen, flowing river water and fresh air, just like natural oxygen bars. In such a beautiful environment, your mood gradually melts into nature. Physical activity can promote the release of endorphins and make people feel happy, refreshed and in high spirits. This is of great benefit to eliminate bad emotions and relieve psychological pressure. Exercise every night. This kind of bedtime exercise helps to improve the quality of sleep. When you get home, you can iron your feet, drink a bag of milk and sleep peacefully.
Reduce cardiovascular and cerebrovascular diseases
Regular exercise increases the elasticity and flexibility of arteries and blood vessels, and blood can be smoothly sent to various tissues and organs in the body. On the contrary, if blood vessels lose their elasticity, the burden on the heart will increase and blood pressure will rise. The quality of the heart depends on the function of the coronary artery, because the heart depends on it to supply oxygen and nutrients. Only by strengthening cardiovascular function can we prevent diseases such as hypertension and myocardial infarction and prolong life. Exercise training can reduce myocardial oxygen demand by increasing cardiac stress and reducing peripheral resistance, thus reducing cardiac workload. Aerobic exercise can improve the function of cerebral cortex and autonomic nerve, dilate peripheral blood vessels, thus lowering blood pressure, benefiting heart health, lowering triglycerides and low-density lipoprotein cholesterol, and raising high-density lipoprotein cholesterol, which has the effect of anti-atherosclerosis and can reduce the incidence of cardiovascular diseases.
(3) prevention and treatment of various diseases
Aerobic exercise can obviously enhance the activities of natural killer cells and macrophages in the immune system, resist virus and bacterial infection, inhibit and kill mutant cancer cells in the body, improve the regulation ability of endocrine system to various organs of the whole body, relieve functional disorders, help stabilize emotions, and thus alleviate various reactions of menopause. It can also prevent stroke, reduce postprandial blood sugar, prevent osteoporosis, and control weight without getting fat.