Why can exercise make people happy?
Many people may have had this experience: if you are in a bad mood, running around the playground will change your mood. Is this an accident? Mahlman, an American psychologist, studied this phenomenon and found that after exercise, people's anxiety and depression levels decreased significantly, while their pleasure levels increased significantly, which is called the short-term emotional effect of physical exercise. Compared with this short-term effect, people who take part in exercise for a long time have significant differences in happiness compared with those who do not take part in exercise or insist on exercising.
Why is this happening? Min Baoquan, deputy chief physician of the Department of Neurology of xuanwu hospital, said: "Exercise makes people relax, and exercise makes people happy. From the psychological point of view, exercise has a good regulating effect on people's emotions. In the process of exercise, a large amount of individual energy is vented in a reasonable way, so the energy allocated to negative emotions is relatively small. "
Professor Jiao Wei pointed out that exercise itself can promote the changes of human endocrine, and after exercise, the brain will produce a substance called endorphin. People's emotions are related to the amount of endorphins secreted by the brain. Exercise can stimulate the secretion of endorphins and increase the secretion of endorphins. Stimulated by endorphins, people's body and mind are in a relaxed and happy state. Endorphins, also known as "happy hormones" or "young hormones", can make people feel happy and satisfied, and even help people relieve stress and unhappiness.
Professor Jiao Wei also pointed out that not all exercise can produce this effect, and the secretion of endorphins needs a certain intensity of exercise and a certain time to make it secrete. Now it is generally believed that moderate and high-intensity sports, such as aerobics, running, mountaineering, badminton and so on. Can stimulate the secretion of endorphins for more than 30 minutes. Walking slowly can't achieve the above effect, but walking can divert people's attention, relieve depression or tension, and achieve the effect of relieving depression.
Endorphins and xx have similar effects, which will make people feel particularly comfortable and happy. So exercise can also be addictive. People will enjoy a comfortable and relaxed state after exercise. If they don't exercise for a while, they will feel uncomfortable all over. However, sports addiction is different from xx addiction, and it is a relatively healthy addiction.
Exercise can resist depression.
According to statistics, about 10% people in the world suffer from depression, and15 people will suffer from depression at some stage of their lives. According to the annual report released by the World Health Organization not long ago, depression has now ranked the fourth among the top ten diseases in the world. It is predicted that it will leap to the second place in 2020, ahead of cancer after myocardial infarction.
Min Baoquan pointed out that from a medical point of view, if endorphins in the human body decrease, people will have painful experiences, lack pleasure and produce depression. Exercise can promote the secretion of endorphins, which can relieve pain and relax nerves; Exercise can also promote the secretion of serotonin and norepinephrine, and can relieve physical discomfort, mental retardation and depression. Therefore, for patients with depression or anxiety, we often advise them to exercise moderately while giving targeted drugs and psychotherapy.
Brian Meyer, a psychologist in university of north dakota, USA, thinks that when you look up, your brain will turn faster. Therefore, when people are pessimistic, if they look up, they will not think so pessimistic; But if you keep your head down, you will think more pessimistically. Therefore, playing badminton and tennis is a good way to eliminate depression.
Walking makes us fit, climbing makes us open, swimming makes us stretch, and the exercises summarized by our ancestors in getting along with nature are all aimed at making us live healthier and happier. Move, because life lies in movement.
Sports tips
1. Exercise in the morning and evening in summer.
Choose the right time to exercise. Ultraviolet rays are not strong in the morning and evening, which is suitable for sports. Choose a cool and ventilated place as much as possible when exercising.
2. When the temperature exceeds 30℃, avoid exercise.
Try to avoid exercise when the temperature exceeds 30℃. Because strenuous exercise in hot weather causes 30% of the water in the body to evaporate, which affects the body function. When the temperature exceeds 30℃, you can choose moderate or low intensity water activities (water yoga, water gymnastics, swimming).
Choice of sports venues: air-conditioned gym, indoor swimming pool and cool place.
Don't wait until you are thirsty to drink water.
Water is an indispensable and faithful partner for people to exercise. Under normal circumstances, drink 2 liters of water every day, and don't wait until you are thirsty to replenish water. Julie Ferrer said that when the symptoms of thirst appear, it means that you have been short of water for three hours.
Suggestion: Always replenish water before, during and after exercise.
4. Avoid doing high-intensity exercise
Doing high-intensity exercise at high temperature is a very dangerous behavior. You should wait until the weather is relatively cool before doing some exercises that can enhance the heart and lung function, such as overall fitness and aerobic exercise. Because only these sports will not lead to excessive temperature rise (such as cycling, walking, yoga, pilates).
5, fitness beginners should exercise moderately.
For those office workers who like to exercise in the summer sunshine, moderate exercise may be the best choice. In short, if you have one of the following situations, you should avoid exercising in the hot sun:
(1) Non-professional bodybuilders;
(2) poor health;
(3) Patients with chronic diseases (especially patients with heart disease).
6. Protecting the skin is very important.
Julie Ferrer also said that you should pay attention to protecting your skin when exercising in the hot sun. Sunscreen, sun hat and sunglasses are essential. It's important to hydrate your face and neck, but don't forget to hydrate other parts of your body!
7. Choose the right sportswear
When exercising in summer, you should choose fabrics and clothes with light texture, bright colors and easy sweat absorption. Never wear clothes such as nylon that can't effectively evaporate sweat.
Which sports are aerobic?
swim
Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise in a cold water environment that consumes a lot of calories, combined with dieting, is an exercise with remarkable weight loss effect.
Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.
Exercise cycle: 3~4 times a week, 30~60 minutes each time.
Heat consumption: about 650 kcal/hour
jogging
Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Breathing" effect, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can relieve tension and anxiety and release pleasant substances.
Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 650 kcal/hour
Bicycle; Bicycle exercise
Benefits of exercise: preventing brain aging and improving the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.
Suitable for people: people with severe overweight, cervical spondylosis and lumbar disc herniation.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 420 kcal/hour.
Benefits of aerobic exercise
The purpose of aerobic exercise is to enhance cardiopulmonary endurance. During exercise, because muscle contraction needs a lot of nutrition and oxygen, the number of heart contractions increases, and the amount of blood pumped out each time is more than usual. At the same time, the demand for oxygen has also increased, the number of breaths is more than normal, and the degree of lung expansion is also greater. Therefore, when the exercise continues and the muscles contract for a long time, the heart and lungs must strive to provide oxygen to the muscles and take away the waste in the muscles. And this constant demand can improve the endurance of the heart and lungs. With the increase of cardiopulmonary endurance, the body can engage in longer or higher-intensity exercise, and it is less likely to get tired.
The combustion of gasoline is inseparable from oxygen, so we can also call the work of the engine aerobic exercise. Similarly, human beings burn fuel when they exercise. The "fuels" of human beings are sugar, protein and fat. These "fuels" of mankind are stored in human cells. When you exercise, you will consume these "fuels" to gain motivation.
Just as an engine burns gasoline, human beings also need oxygen to support combustion when burning "fuel" (that is, oxidation). People breathe heavily during exercise, so that oxygen in the air enters the blood circulation system through alveoli, and then flows into the tissues and cells of the whole body with arterial blood flow. This is a long process.
Low-intensity, long-term exercise is basically aerobic exercise, such as walking, jogging, long-distance slow swimming, cycling, dancing and so on. Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve the cardiovascular and pulmonary functions. In the process of using oxygen, there is a considerable time difference, which determines that intense and short-term exercise becomes anaerobic exercise. When you exercise long enough, oxygen has dissolved into cells, and the glucose in your body is fully "burned" and converted into new energy. Such exercise is aerobic exercise.
Need to breathe a lot of air, which is good exercise for the heart and lungs, and can enhance vital capacity and heart function.
Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, resist aging, enhance the efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases. If dieters combine aerobic exercise with reasonable food arrangement, not only can they lose weight successfully, but their weight will also be consolidated. Aerobic exercise is also very beneficial to mental workers. In addition, aerobic exercise can also restore physical fitness.
Patients with type II diabetes, obesity and fatty liver must do aerobic exercise. People with arrhythmia and arteriosclerosis of the heart and brain, and the elderly should also do aerobic exercise. If it is to strengthen muscles, keep fit and prevent disc herniation, cervical spondylosis, osteoporosis and osteomalacia, then people should do anaerobic exercise.
If the heart rate reaches 150 ~ 160 beats/min, the blood is not enough to supply oxygen to the myocardium at this time, which belongs to semi-aerobic exercise.
If the heart rate is above 160 beats/min, it is anaerobic exercise, that is, the oxygen in the blood is in short supply with the myocardium.
Metabolism needs the participation of oxygen. Aerobic exercise can completely metabolize nutrients in the body, that is, it can realize the final metabolism-nutrients are decomposed into carbon dioxide and water. Carbon dioxide is excreted through breathing, while water enters through the mouth and is excreted through breathing, sweat, urine and feces.
Aerobic exercise can achieve the effect of slimming. Walking for half an hour after dinner can adjust the consumption of fat in dinner, and then the consumption of protein.
Essentials and scales of aerobic exercise
1, warm up before exercise. Before every exercise, you need a warm-up process, that is, activity preparation, joint ligament movement, stretching limbs and back muscles. Then start with low-intensity exercise and gradually enter the state of moderate-intensity exercise. Warm-up generally refers to the use of low-intensity aerobic fitness, so that the body is getting better and better, the body temperature is slowly rising, the heart rate is accelerated, and breathing becomes accelerated at a uniform speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. Warm-up time is 5 ~ 10 minute. When it is cold, keep warm for a long time and put on more clothes.
In order to save time, many people go straight into high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of muscles is not good, which is easy to cause injuries. Besides, after warming up, you will feel better and exercise longer. In other words, if you exercise without warming up, you will get tired more easily.
2, close to but not exceeding the "bull's-eye rate" Generally speaking, the bull's-eye rate is 170- age. If you are 60 years old, the bull's eye rate is170-60 =110 (times/minute). You can count your pulse at any time when you are exercising. If the heart rate is controlled below 1 10 beats/min, the exercise intensity is appropriate. Of course, this refers to healthy athletes, except the infirm. If the heart rate is only 70 ~ 80 beats/min during exercise, which is far from the bull's-eye rate, it means that the exercise standard of aerobic exercise has not been reached.
3. Self-feeling is an important indicator to master the amount and intensity of exercise, including mild shortness of breath, feeling a little heartbeat, slight fever, reddish complexion and sweating, indicating moderate exercise; If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit. If your exercise stays at the level of "face-deadening, heart-beating" and your heart rate is too far from the "bull's-eye rate", it means that your exercise can't achieve the purpose of enhancing your physique and endurance, and you need to add more.
4. Post-sickness is the discomfort after exercise, and it is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise, so we have to reduce the amount of exercise next time.
5. Relaxation and warm-up have the same effect. During exercise, blood circulation is accelerated and blood volume is increased, especially in limbs. If you stop exercising immediately, blood will accumulate in the lower limbs, causing unnecessary burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness. Therefore, there should be a relaxation time of 5 ~ 10 minutes after the exercise goal is achieved, that is, gradually reduce the exercise intensity and slowly return to a quiet state.
Which sports belong to extreme sports?
1, base jump is an extreme sport.
Bottom jump is a gliding event in extreme sports, which is more dangerous than skydiving. Bottom jump is generally jumping on fixed objects such as tall buildings, cliffs, towers and bridges. Because of the limited distance, it only takes 5 seconds to open the umbrella bag, so it is difficult to adjust the posture and movement in the air.
2. Diving is an extreme sport.
Don't doubt your eyes, diving has been officially listed as one of the extreme sports, which challenges how far humans can go in the underwater world. Diving and leisure in our daily life seems to have nothing to do with challenging physical limits, but the dangers we face are the same.
Rock climbing is an extreme sport.
Rock climbing requires athletes to have a comprehensive physical quality, have the spirit of courage, tenacity and perseverance, and be able to stretch easily on rock walls at different heights and angles, and accurately complete prancing and turning. Thrilling movements such as jumping and pull-ups give people beautiful and thrilling enjoyment, so they are also called "ballet on the rock wall".
Surfing is an extreme sport.
Surfing competitions and corners emphasize speed and turning skills. The difference is that the former is a straight-line race, mostly in the case of strong wind. At present, the linear speed in the world is 94 km/h, and fancy play is generally to make big moves in the broken wave area or flat water area, such as somersault, jump, fancy sail flip, air flip and so on. This kind of drama is difficult and dangerous, and it needs to be studied to a certain extent. It is best to have someone to guide it.
5. Flying with wings is an extreme sport.
Winged flight is called "the most extreme sport in the world". Not only burn money, but also work hard. Several people have been flying and accidentally fell dead. It burns money because you need to parachute at least hundreds of times before flying, and then parachute hundreds of times at a fixed point before you can really start flying with your wings. So you can't afford to play without millions.
Definition of extreme sports
Extreme sports are some difficult and challenging combined sports. For example, skateboarding, extreme cycling, rock climbing, snowboarding, air surfing, street downhill, parkour, double skateboarding, extreme cross-country, extreme water skiing and extreme roller skating are all extreme sports.
It evolved from a number of shaping movements and various movements in games, life and work, and it is a difficult ornamental movement with teenagers as the main participants. In the process of integration with nature, with the help of modern high-tech means, human beings maximize their physical and mental potential and challenge themselves by entertainment.
It not only pursues the spirit of "higher, faster and stronger" that competitive sports surpass their own physiological limits, but also emphasizes the spirit of participation, entertainment and courage, and pursues the pleasure and sense of accomplishment gained when crossing psychological barriers.
At the same time, it also embodies the beautiful desire of human beings to return to nature and protect the environment, so it is praised as the "future movement" by all countries in the world.
Matters needing attention in extreme sports
For ordinary physical exercisers, it is not necessary to carry out strength training every day. Even for the purpose of developing muscle strength, adopting strength training every other day is enough to achieve the ideal effect. If you do strength exercises every day, not only the effect of improving muscle strength is not obvious, but also the development of overall function is not coordinated. Extreme sports should follow the principle of gradual progress, from small to large, from easy to difficult, from simple to complex, step by step.
When moving a heavy object with extreme force, take a deep breath first, then hold your breath to push/pull the heavy object, and then exhale until the action is completed or about to be completed. The so-called Cavassa breathing method enables us to move objects more safely. Of course, if the weightlifter exhales slowly, he may not be able to squat 600 Jin.
A good warm-up group can make muscle cells burn quickly, promote blood circulation and deliver oxygen and nutrients to muscle cells quickly. Warm-up through training exercises can also "warm up" your central nervous system. Therefore, when doing extreme sports, we should first warm up.
Sports motto
1, only exercise can dispel all kinds of doubts. -Goethe
2, get up early and be greedy for the dark, and live a good day. anonymous
3. Dachuan, who has too little exercise, is also harmful to physical strength; Eating too much and too little can also damage health; Only moderation can produce, enhance and maintain physical strength and health. -Aristotle
4. Exercise is the source of all life. -Leonardo da Vinci
5. Exercise can replace drugs, but not all drugs can replace exercise. -Tissu
6, with the way of nature, raise the body of nature. —— Ouyang Xiu
7. A person immersed in mental work is extremely painful if he doesn't move his limbs often. Leo Tolstoy
8. I like walking all my life, and sports have brought me endless fun. -Einstein
9. All the great sports in the world are related to some great ideal. Tagore
10, life is exercise. -Voltaire
1 1. Life lies in contradiction and movement. Once the contradiction is eliminated and the movement stops, life is over. -Goethe
Life needs exercise. -Aristotle
13, life is exercise, and human life is exercise. -lev tolstoy
14, life is really beautiful, and physical exercise is very interesting. -Pushkin
15, weak, it can never fully cultivate a vibrant soul and wisdom. -Rousseau
16, the health of the body is destroyed by immobility and maintained by exercise for a long time. -Socrates
Walking promotes my thoughts. My body must keep moving before my brain can start. -Rousseau
18, keep practicing day after day. Only moderate activities can keep the enthusiasm of training and improve sports skills. Seneca
19, when people are exercising, they always want to imagine the goal of this exercise for themselves. In order to walk a thousand miles, one must walk a thousand miles and have good things. If you want to have the power of sports, you must have a desired destination. Leo Tolstoy
20. The essence of life lies in exercise, and tranquility is death. pascal
2 1, people should behave like clothes, not too tight or too particular, but loose, so as to facilitate work and exercise-Bacon
22. In daily life, from time to time, eating excessively, indulging in excesses and exercising sparingly are also the causes. -Wang Guowei
23, running and jumping lightly, can't walk without loose skin. anonymous
24, daily frequency, you must be light and clear, smooth muscle and blood, easy to eat, no stagnation. -"Stay healthy"
25. Without revolutionary theory, there would be no revolutionary movement-Lenin.
26, running water does not rot, home is not awkward, but also moving. lv buwei
27, in history, any class, if you don't put forward their own political leaders and advanced representatives to organize and lead the movement, it is impossible to achieve dominance-Lenin.
28. The foundation of science is a healthy body. Madame Curie
29. stillness is death, and only exercise can knock on the door of eternal life. Tagore
30, quiet and less moving, weak and sick; There is stillness and movement, no disease and no pain. anonymous
3 1, ripe lake does not bite, running water does not rot. The human body is also based on reason. -"Records of Sheng Jizong"
32. Take a hundred steps after dinner and live to ninety-nine. anonymous
33. Develop sports and enhance people's physique. Mao Zedong