& emsp; & emsp; If you say that in this world, what is effort must be harvested, and there must be exercise.
& emsp; & emsp; Why do you say that?What kind of feedback can exercise give people?What are the differences between people who often exercise and rarely exercise?I will listen to Xiaobian to talk about it in detail today.
& emsp; & emsp;People who exercise frequently
& emsp; & emsp; We know that the heart is the center of the blood circulation of the human body, and the lungs are an important respiratory organ.Cardiopulmonary function refers to the ability of human heart pump blood and lungs to inhale oxygen, and the ability of the two directly affects the activity of whole body organs and muscles.
& emsp; & emsp; Frequent exercise can enhance the muscle strength and strength of the respiratory muscles, improve the compliance of the lungs, enhance the resistance of the lung function and the local resistance of the lungs.Efficiency and reduce the onset of cardiovascular disease.
& emsp; & emsp; people with good cardiopulmonary function, the probability of chronic diseases such as coronary heart disease and chronic lung blocking will also be relatively low.
& emsp; & emsp; What kind of exercise is the most effective for improving human cardiopulmonary function?
A study published in the “European Heart Magazine” (EHJ) published in the 2070 -year -old people in the 54 -year -old person published in the “European Heart Magazine” (EHJ) conducted a study of the relationship between the 8 -year period of periodic exercise and health.Discover: Medium -intensity physical activity, such as fast walking or cycling, is most suitable for improving cardiopulmonary function.
& emsp; & emsp;People who exercise frequently may have a better cognitive ability
& emsp; & emsp; Many people feel that breathing is easier, the body is lighter, and the mood is improved after exercise.This is because “endorphin” secreted by brain cells after exercise will make people pleasure in the short term.
& emsp; & emsp; Is the long -term exercise have a positive impact on the brain?
& emsp; & emsp; The UK for 10 years, a cognitive function research on 8,958 people who are 50 years old and above, found that with the age of human age, regular exercise exercise can prevent the decline in cognitive ability, but insufficient sleep for sleep is insufficient for sleep.For people, this protection effect may weaken.
& emsp; & emsp; Another 10 -year follow -up study also found that at the beginning of this study, no matter what the participants’ sleep time, more people with more exercise have better cognitive functions, and continue to 10 for 10 10, and continue to 10 for 10 10, and continue to 10 for 10 10, and continue to 10 for 10 10, and continue to 10 for 10 10, and continue to 10 for 10 for 10 10, and continue to 10 for 10 for 10 10, and continue to 10 for 10 for 10 for 10 10, which continues 10 for 10 10, and continues 10 for 10 for 10 10. It continues 10 for 10 for 10 for 10 10.In the year -old tracking research, the situation changed:
& emsp; & emsp; Short sleep time (average daily sleep time less than 6 hours) becomes the main cause of cognitive decline, and the cognitive ability of people with less sleep time and less exercise has decreased faster.People between 50 and 70 are more obvious, and for the elderly between the age of 70 and above, even if they lack sleep, exercise is still beneficial to their cognition.
& emsp; & emsp;Human bones, muscles, and joints who often exercise
& emsp; & emsp; often exercise the benefits of bones, joints, muscles, may be more than you think.
& emsp; & emsp; First of all, frequent exercise can improve the blood circulation of the bone, strengthen the metabolism of the bone, thickened the bone diameter, thickened muscle quality, and bone arrangement rules and neat.With the good changes in the structure of the bone morphology, the ability of bone resistance, bending, and compressive compression and other bone strength have improved significantly.
& emsp; & emsp; Secondly, frequent exercise can increase the thickness of joint surface cartilage and bone density, so that the muscles around the joints are developed, strength enhancement, joint sac and ligament thickening, thereby reducing joint load and increasing the stability of the joints.
& emsp; & emsp; while increasing the stability of the joints, due to the increased elasticity and stretch of muscles around the joint capsule, ligament, and joints, the amplitude and flexibility of joints have also greatly increased.
& emsp; & emsp; In addition, frequent exercise can promote blood circulation, so that muscle cells get more nutrients, make muscle cells thicker, increase muscle volume, and increase muscle strength.
& emsp; & emsp; can also stimulate the blood vessels that walk through the muscles to relax and shrink, enhance the blood vessel diastolic contraction ability, and reduce the incidence of hypertension, hyperlipidemia, and venous embolism.At the same time, it can also obtain better nutritional supply with nerve and reduce the occurrence of peripheral neuropathy.
& emsp; & emsp;Frequent exercise, the risk of diabetes and metabolic syndrome is smaller
& emsp; & emsp; We know that the secretion of insulin will cause the increase in glucose consumed cells, resulting in a decrease in sugar levels, and can also inhibit the release of glucose blood in the liver.The role of pancreatic hyperglycemia is opposite to insulin, which can accelerate the process of liver glycogen and promote fatty tissue release fatty acids.Frequent exercise will increase insulin secretion, and the secretion of pancreatic hyperglycemia will increase.In other words, the risk of people who often exercise people with diabetes and metabolic syndrome will be less.
& emsp; & emsp;People who often exercise are thinner, more beautiful, and happier
& emsp; & emsp; Frequent exercise is not only conducive to weight loss, but also for the strength of the whole body skeletal muscle system.And powerful muscles can stretch the body and stand upright, making people look more temperament and look better.
& emsp; & emsp; often exercise stimulating endorphins secreted by the brain can cause good emotional and state reactions, help relieve anxiety and depression, promote mental health, and help the prognosis and rehabilitation of certain chronic diseases.
& emsp; & emsp; How can I exercise frequently?
& emsp; & emsp; exercise should be appropriate. The standard depends on the heart rate, which should be 60%to 85%of the maximum heart rate.It is worth noting that because each person’s actual situation is very different, compared with the quiet heart rate, the difference should be 15%to 30%, or even more.
& emsp; & emsp; Choose the best exercise according to different situations, gender, occupational characteristics, physical condition, health level, sports foundation, living environment, purpose tasks, etc.There is a strong concept of time.
& emsp; & emsp; The American Heart Society (AHA) recommends the movement criteria for adults:
& emsp; & emsp; It should be guaranteed to perform medium -strength aerobic exercise at least 30 minutes per week for a total of 150 minutes; for a total of 150 minutes;
& emsp; & emsp; or ensure at least 25 minutes of high -strength aerobic exercise for at least 25 minutes per week, for a total of 75 minutes;
& emsp; & emsp; and ensure that at least 2 days per week in a medium -to -high -strength muscle stretching exercise to improve your health.
& emsp; & emsp; exercise needs to be persisted. Everyone should find a exercise that suits them according to their interests and physical conditions, and persist for a long time.
& emsp; & emsp; Healthy people can choose activities such as quick walking, swimming, table tennis, basketball, dancing and other activities; and people with small problems, such as those with injuries to the knee joint, can choose swimming and other exercises under the guidance of a specialist.; The arrangement of other special group movements, it is recommended to obey the advice of doctors or professionals.
& emsp; & emsp; In addition, persist in exercise frequently, and pay attention to the following points:
& emsp; & emsp; 1. Combination of work and rest, and the amount of exercise is gradual (generally sweaty after the exercise, the heartbeat is accelerated, and the purpose of exercise is basically achieved);
& emsp; & emsp; 2. Avoid physical exercise when the thought is high, emotional, or exhausted (such as staying up late);
& emsp; & emsp; 3. Reasonable and balanced diet nutrition, especially not to ignore eating vegetables and fruits, consume more trace elements;
& emsp; & emsp; 4. To ensure sufficient sleep to make the movement play the best effect.
& emsp; & emsp; Author 丨 Deng Ting’s chief physician of orthopedics
& emsp; & emsp; review 丨 Director of the Director of the Science and Diseases Department of Tangqin Chinese Medical Association
