(1) Pay attention to long-term exercise and practice, keep adequate nutrition and rest and sleep. The so-called exercise is to repeatedly carry out similar activities, produce systemic adaptive changes, and coordinate the activities of various tissues, organs and systems of the human body. The so-called exercise is to repeat similar activities many times on the basis of exercise, resulting in adaptive changes of the system and improving its efficiency. When human body is active, muscle activity is correspondingly strengthened, which has great influence on energy metabolism. No matter what kind of activity you are engaged in, your energy consumption is higher than its basic state, that is, higher than when you are awake and quiet. After long-term exercise and practice, the changes of breathing, circulation and metabolism caused by skilled skills and activities can be coordinated with the intensity and duration of activities, that is, the physiological state of activities completely meets the needs of activities, that is, a stable stereotype of activities is established.
(2) Adequate nutrition. To carry out any activity, the human body must pay a certain amount of energy and physical strength and consume a certain amount of energy. Energy comes from
Nutrients in various foods, such as protein, sugar, fat, etc. These nutrients are the main providers of human energy.
(3) Pay attention to proper rest. Any physical activity may lead to fatigue, especially speed.
Fast, intense and long-term physical activity makes fatigue appear earlier. Once you are tired, it means that you should stop your activities and have a rest. The way to rest
Many people can take a dynamic rest, that is, change a form of activity, or sit down for entertainment to achieve the purpose of rest; You can also have a static rest.
Rest means playing with tons or falling asleep. Sleep can effectively eliminate fatigue and protect physical strength.
Eight magic weapons of fitness and health preservation
China Sports World
The victory of China 10- 1 was flawless, although the Maldives' broken eggs were still brilliant.
Lewis taught the future star of track and field in China three secrets.
After winning the Olympic Games, Ji Xinpeng was repeatedly defeated by "Snow Hide".
CCTV and China Sports News rated the top ten sports news in 2000.
Knock your teeth three hundred and sixty at night, and you will never lose your teeth.
Go to the smart house and comb 500 pieces every day to ensure safety.
Feet are the second heart, and they often rub spring for health.
Swallow 300 mouthfuls of saliva every day, so that you can live to ninety-nine.
A hundred times a day, Gu Dao can cure diseases and prolong life.
Rub the anus a hundred times, harmonize qi and blood, and benefit the spirit.
People's kidney qi can pass through the ears, and it can strengthen the body by pulling and kneading.
Eliminating fatigue and bodybuilding contribute to blood circulation, and diligent stretching is the highest.
Needless to say, the health benefits of exercise are different. If we want to achieve different health care purposes, we must choose the best exercise mode. The best brain-building exercise is the most brain-building. At the same time, exercise can improve heart function, speed up blood circulation, and make the brain get more oxygen and nutrition. Among them, skipping rope is the best. Skipping rope can promote blood circulation, make people feel comfortable, and more importantly, it can dredge meridians, strengthen the brain and warm the dirty, and improve thinking and imagination. According to Professor Arakawa's research in Japan, the available exercise methods for patients with hypertension are walking, cycling and swimming, and it is not appropriate to use activities such as lifting, pulling, pushing and picking heavy objects, because it can induce the increase of diastolic blood pressure. Walking and so on are all dynamic isotonic movements. Through repeated contraction of muscles, blood vessels contract and expand, thus lowering blood pressure. However, those with severe arrhythmia, tachycardia and obvious angina pectoris should rest and stop exercising. The best slimming exercise scientists found that all aerobic exercises have slimming effect, but the exercise with hands and feet is better. Push skiing and swimming first. Taking swimming as an example, because the thermal conductivity of water is 25 times higher than that of air, the heat consumed by staying in water at 12℃ for 40 minutes is equivalent to that in air at the same temperature 1 hour. If you are in the prime of life, you can also choose boxing, weightlifting and mountain climbing, which are especially effective for burning fat. The best anti-myopia exercise can also help treat myopia. Playing table tennis is the most worth popularizing, which is beneficial to increase the contraction function of ciliary muscle and improve the recovery of vision. The subtlety lies in that when playing table tennis, the eyes aim at table tennis, constantly adjust and move far, near, up and down, constantly relax and contract the ciliary muscle, and constantly contract the extraocular muscle, which greatly promotes the blood supply and metabolism of eyeball tissue. Therefore, it can effectively improve the function of ciliary muscle. The latest strategy put forward by the best bodybuilding experts is to strengthen balance exercise from daily standing and waiting for details. If you are standing, try to keep a straight line all over your body. Don't lean sideways, bend over, hunch your back, etc.
Why do you want to rest and sleep?
After a busy day, almost everyone should have a good sleep. Of course, there are people who don't sleep all their lives, but that is very few. Sleeping is a physiological reaction, a part of brain nerve activity, and the result of inhibition of nerve cells in cerebral cortex after continuous excitement. When inhibition is dominant in the cerebral cortex, people will sleep. In life, people have work and rest, and in neural activities, people have excitement and inhibition. Inhibition is to protect nerve cells, make them excited again and let people continue to work.
Yawning is the first signal to remind us of lack of sleep. If 18 hours don't fall asleep, people's reaction time will change from 0.25 seconds to 0.5 seconds, and continue to grow. Ordinary people will start to have paroxysmal drowsiness, anywhere, lasting about 2 to 20 seconds, and then you will find it necessary to reread what you have just read. Your eyelids are getting heavier and heavier. In 20 hours, you will start taking a nap. According to research, the reaction speed of normal people is basically the same as that of people with a blood alcohol content of 0.08-if you keep driving at this value, you will be detained in many countries. You will also forget many things, such as double-checking the spelling of your name, or setting the brakes when parking on a hillside.
In the animal kingdom, sleep is as important as food, water and sex. Everyone from fruit flies to modern people is like this. But scientists can't know exactly what sleep does. Is it to refresh yourself? Not exactly. As we all know, muscles don't need sleep, they just need intermittent relaxation. Is it to keep a clear head? Close. A good sleep is good for the brain. But how the brain benefits from sleep.
One theory is that sleep helps the brain to store all the information that humans receive when they are awake. Another view is that sleep is to restore energy. It has also been suggested that sleep often uses some mysterious forms to help us master various skills. What is sleep?
Two things happened in the mid-1990s, which brought the focus of research back to the real purpose of sleep. 1994, scientists from Weizmann Academy of Sciences in Israel suggested that scholars' research should focus on the problem of false memory processing, and the technology of peeping into the sleeping brain was greatly improved at that time.
Scientists at Weizmann Academy of Sciences have found that the duration of people's rapid eye movement sleep is directly related to their ability to recognize fixed patterns on computer screens. This technique is called program memory, which requires repeated operation and practice. Memorizing facts, such as the name of the president of the United States, is declarative memory-an ability that has nothing to do with REM sleep. Robert, a neuroscientist at Harvard Medical School, said. Stickgold said: "Our understanding of memory is always naive."
An unexpected discovery
But for a while, scientists suddenly made clear the direction of memory research. In the past few years, Stickgold and his colleague Matthew. Walker studied the effect of sleep on procedural memory of motor skills at Beth Medical Center in Boston, USA. They asked right-handed trainees to type a string of numbers as quickly as possible with their left hands over and over again. They found that no matter what time of the day the experiment was conducted, the accuracy of the trainees would increase by 60%-70% after 6 minutes. However, if the students accept the experiment in the morning and re-test after 12 hours, the accuracy will not be greatly improved. However, when students train at night and take the test after getting up, the speed will increase by 15%-20% and the accuracy will increase by 30%-40%.
To the surprise of experts, those trainees who made the greatest progress spent the most time on non-rapid eye movement sleep. Other training about vision or perception requires the trainees to have deep sleep or both slow-wave sleep and rapid eye movement sleep. Sometimes, even closing your eyes for an hour can make a big difference. At other times, a good sleep is very necessary.
A hidden trick
The relationship between sleep and other perceptual skills continues. JanBorn of the University of Lubbock in Germany and his colleagues published a study to show why sleep often brings people better results. They asked 106 trainees to use simple but boring mathematical equations to convert one string of numbers into another. Trainees don't know that there is a hidden calculation skill that can shorten their reaction time. A good night's sleep will increase the probability of participants finding this trick from 23% to 59%. In other words, sleep is very important.
The process of sleep
Before we lack a unified and accepted theory to explain why we sleep, scientists focus on what sleep is and deal with situations that interfere with sleep, such as anxiety, restless leg syndrome (busy leg syndrome, which is characterized by uncontrolled trembling of the lower leg or the whole thigh) and sleep apnea. They found that most mammals (except dolphins and whales, perhaps) sleep is obviously divided into two stages, one of which is rapid eye movement (REM) sleep, and the other is directly called non-REM sleep (deep sleep). Humans usually complete the transition from REM sleep to non-REM sleep within 90 minutes. But according to some observations, we actually spend more time in REM sleep.
If you observe the state of people during REM sleep through EEG, you will find that the instrument will show a lot of brain behavior. If you wake the sleepers in the meantime, they will tell you what they just dreamed. During non-rem sleep, dreams are not composed of more than one or two simple pictures. The work process of scientists who ignore the myth about dreams and try to discover the hidden meaning of dreams is not optimistic. At present, the most common view about the interpretation of dreams is that dreams only repeat a small part of what happened before.
EEG divides non-rapid eye movement sleep into four parts from shallow to deep. The third and fourth parts show obvious low-frequency brain waves, which experts call slow-wave sleep. However, humans spend much more time in slow-wave sleep in the first three hours of the evening than in the hour before getting up. Children are most likely to fall into slow-wave sleep, so they always sleep well when they are carried from the car to the bed. On the other hand, adults get little slow-wave sleep, probably because they always get up a lot in the middle of the night.
Slow wave sleep
Good instruments can help researchers further understand what slow-wave sleep brings us. In an article published in Nature, Tononi, a neuropathologist and psychiatrist at Wisconsin State University, said that the parts of the brain that need to be busy learning new skills when awake need longer slow-wave sleep to perform better.
There are 1 1 volunteers in Tononi's laboratory. He asked them to click on the target on the computer screen with the mouse. But what the volunteers didn't know was that the researchers made the operation more difficult by changing the mouse cursor, and they needed to modify the mouse to successfully click on the target. Volunteers were divided into two groups. One group got enough sleep between practice and test, while the other group didn't sleep. The brain wave intensity of one group of people who slept was much higher than that of the other group, and the performance of the next day was much better.
What the hell does this mean? Tononi speculated that slow-wave sleep actually weakened all the connections between nerves. It sounds counterintuitive, but it's actually just a kind of self-protection. "Generally speaking, the brain consumes 20% of the whole body's energy," Tononi explained. Most of the energy is used to connect neurons. The more you learn, the more nerve connections you have. "So in the end, if your synapses are very strong, it proves that you will consume more energy to run your brain." Tononi said, "Maybe the other 20%." However, after a few days, some new synapses in the brain need more energy, and the body may not be able to give it. As a result, some nerve connections will be weakened-this should happen during slow-wave sleep. This explanation is still a hypothesis, but Tononi thinks he has evidence. "In slow-wave behavior, all nerve cells are active for half a second and then silent for half a second." He said, maybe sleep is just pruning and strengthening the connection between nerve cells repeatedly to ensure that we will not forget what we have learned before while learning new things. Of course, I can't explain why this happened without our realizing it. Maybe it's just because it's easier to operate when sleeping.