The benefits of daily exercise
First, improve your body shape
The most basic function of exercise is to change the body shape. Through fitness, any part of the body, as long as there is muscle tissue, can be increased or decreased, effectively changing the shape, so as to achieve the effect of beautiful figure, and this process can be controlled, that is, it is often said to lose weight and shape.
Second, exercise is beneficial to the health of the whole body from the inside out.
In order to study the relationship between exercise and health, Soviet scientists have done the following interesting experiments.
A group of 20-30-year-old men who were completely healthy after examination were taken as the experimental group, and it was stipulated that they were not allowed to sit up, stand or do sports for 20 days and nights. Another group of people with the same conditions were selected as the control group and accepted the experiment according to the above provisions. The difference is that the control group is allowed to exercise on special equipment for four times on the basis of keeping lying posture day and night.
After three or five days, the experimental group was all? A href ='' target =' _ blank'> cough from ρ nest test ∨ ② ⑤? Scale? Emblem A href ='' target =' _ blank'> constipation. Twenty days and nights passed, and when they got out of bed, they immediately felt dizzy, their muscles were extremely weak, their pulse accelerated and slowed down abnormally, their arterial pressure was dangerously high, and their heart function dropped by 70%.
The tissue in the body is severely deprived of oxygen, and even standing and walking slowly feels muscle pain. This situation lasted for 2-4 days after the experiment.
While the control group basically maintained the level of working ability. Too little activity will cause changes in the central nervous system and endocrine system, make people emotionally unstable and have obstacles in metabolism.
Muscle atrophy, changes in bone tissue composition, rapid malignant cardiovascular system, gastrointestinal dysfunction, renal dysfunction. It is obvious that physical exercise is good for health.
Third, exercise can prolong life.
On the basis of good health, life expectancy can be extended. The study found that mice who exercised every day lived 25% longer than those who kept still. Rabbits can live for 15 years on average, but rabbits can only live for 4-5 years.
Shepherd dogs can live for 27 years, while domestic dogs can only live for 13 years. Elephants can live to be 200 years old in the wild, and elephants caught and fed from childhood can't live to be 100 years old at most. The reason why wild animals live longer than farmed animals is that they often keep frequent exercise. Post office workers and field workers live longer than office workers.
Fourth, exercise can promote the growth of bones and help them grow taller.
Biological growth mainly refers to the physical changes caused by the proliferation of cells and the increase of intercellular substances; Development includes morphological, structural and functional changes of various organs and systems of organisms.
The growth of bones determines the height. It is very important to promote the healthy growth and development of primary and secondary school students' bones through physical exercise.
The growth of height is mainly due to the continuous elongation of long bones of limbs. There is epiphyseal cartilage between the osteoplasty of limb long bone and the enlarged parts at both ends of epiphyseal long bone in children and adolescents. This layer of cartilage constantly becomes hard bone, generating new cartilage.
In this way, the bones are constantly elongated, and this growth process is very vigorous in children and adolescents. Generally, the epiphyseal cartilage is completely ossified into an epiphyseal line until the age of 20 ~ 25, when the bone is no longer elongated.
In the vigorous period of bone growth, reasonable physical exercise can promote blood circulation, increase the blood supply of bone, and make the bone tissue in the vigorous period of bone formation get more raw materials, thus accelerating the process of bone formation; In the process of participating in various sports activities, it is very beneficial to the growth of bones to be subjected to various kinds of * * *.
According to the investigation and study, 10- 14-year-old students who often take part in physical exercise are 4-8 cm taller than their peers who don't exercise regularly.
Physical exercise not only contributes to the growth of bones, but also helps bones to become harder and better support and protect the human body.
Generally speaking, the compressive strength of bones is 25 times greater than that of granite and 30 times greater than that of bricks. When a person weighing 70-80 kg stands, the tibia and calf bones can bear the weight of 1.5-3 tons without breaking.
During physical exercise, due to the traction and gravity of muscles, the bony processes of muscles attached to bones increase.
Exercise increases the mechanical properties of bones and makes the cellular metabolism of bones more vigorous. In addition, exercise accelerates blood circulation and supplies nutrients more quickly, thus thickening the bones and increasing the density of the outer layers of the bones.
The release of cancellous bone adapts to muscle tension and human gravity, and the arrangement of trabecular bone is more reasonable. Over time, the strength, fracture resistance and torsion resistance of bones have been improved. Outdoor physical exercise, physical contact with the sun, contributes to the production of vitamin D and the absorption of calcium and phosphorus in the body, making the bones harder and able to withstand greater pressure.
Fifth, exercise enhances the comprehensive ability of memory and analysis.
Memory ability depends on the structure and quality of the brain. Brain tissue is very sensitive to the supply of oxygen, which consumes 1/4 of the total oxygen in human body. If you want to strengthen your memory, you must first ensure that your brain gets enough oxygen. It has been made clear that physical exercise can improve the functions of respiratory system and cardiovascular system, thus providing necessary energy and oxygen for brain development.
Matters needing attention in daily exercise
Pay attention to clothes to prevent colds.
Autumn is different from summer, and the temperature in the morning has started to be a little low. You usually sweat more when you exercise. If you are not careful, you are in danger of catching a cold. Therefore, don't wear light clothes to go outdoors as soon as you get up, but give your body a time to adapt. Especially for the elderly, don't get up immediately after waking up in the morning, because the intervertebral disc of the elderly is slack, and suddenly changing from lying position to standing position may cause back sprain. Older people with high blood pressure and cardiovascular diseases should be more careful when getting up. They can stretch their bodies and joints on the bed and get out of bed after a short rest.
Timely hydration to prevent autumn dryness
From hot and humid summer to autumn, the climate suddenly dries up and the temperature drops a lot. It is easy to accumulate some heat in the human body, and the humidity in the air decreases in autumn, which is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds and dry stool. In addition, the water lost during exercise will aggravate the body's response to water shortage. Therefore, after exercise, you must drink more boiled water, eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables, or drink more foods such as rock candy pear water and winter melon soup in order to maintain the normal secretion of upper respiratory mucosa and prevent sore throat.
Be prepared to prevent nervousness.
Before we do sports, we must get ready. Because people will contract their muscles after a night's sleep, if they do strenuous exercise directly, they will easily strain their muscles and seriously affect their lives. Therefore, you must be prepared before exercise. You want to relax your muscles for a while and let them expand naturally.
Step by step should not be too intense.
Some people think that physical exercise is the only way to practice well, and they have strong resistance. Actually, it is not. Exercise is as moderate as eating and sleeping. According to the theory of traditional Chinese medicine, autumn is a stage in which human essence is restrained and nourished, so exercise should also conform to this principle, and the amount of exercise should be gradual from small to large. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect. On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitation and reduced food intake, then your exercise may be too great, so you must reduce your exercise next time.
Take protective measures to prevent injury.
Because in the environment where the temperature begins to drop in autumn, human muscles and ligaments are prone to reflexively cause vasoconstriction, reduce the physiological activities of joints, and easily cause sports injuries of muscles, tendons, ligaments and joints. So every time you exercise, you should also pay attention to the exercise method. Besides being fully prepared, you should also pay attention to the range and intensity of exercise, and don't force yourself to do some difficult movements.
Do not exercise on an empty stomach in the morning.
Many people like to exercise in the morning, which is correct. A day's work lies in the morning, and it is best to exercise in the morning. But you must pay attention to eating breakfast before going out to exercise. Because after a night of digestion, we have no food in our bodies, and our bodies naturally have no energy. At this time, if you don't exercise after breakfast, it is easy to cause damage to your body, so you must exercise after breakfast.
Training methods of daily exercise
The sports pyramid, located at the top of the sports pyramid, is a strength training twice a week. Strength training can make people have hard bones, strong muscles and vigorous metabolism. Strong muscles also help to burn more calories, which is also very beneficial to lose weight. In fact, this kind of exercise will not only reduce the incidence of cardiovascular diseases such as coronary heart disease and hypertension, but also have a good preventive effect on other diseases such as diabetes and colon cancer. Doing this kind of exercise can be done once or in groups. If every time 10 minute, * * * do it three times. If you want to lose weight, you should exercise for at least one hour every day.
The first layer: sports in life. Times: Several times a day. Time: accumulated more than 30 minutes every day. Strength: moderate. Such activities mainly include walking, climbing stairs, cycling to work, gardening, housework, shopping, shopping and so on. Among them, walking, cycling and gardening are the best. If you don't have a chance to do gardening, you can walk and ride more, preferably for more than 30 minutes at a time. In housework, cleaning windows, mopping the floor and washing clothes can all have a good exercise effect.
The second layer: stretching. Times: 5-7 times a week. Time: 6- 10 movements, each lasting 30 seconds. Strength: Stretch to feel tight. This kind of exercise mainly includes yoga, stretching, aerobics and so on. Office workers should stretch their shoulders, neck and back more, such as "climbing the wall" by standing by the wall and stretching their hands up along the wall; Hold your hands behind your back and stretch your back; Put your hands above your head, bend back and stretch your abdomen.
The third layer: aerobic exercise and leisure exercise. Times: 3-5 times a week. Time: more than 20 minutes each time. Strength: medium to high. Aerobic exercise includes jogging, cycling, swimming, mountain climbing, aerobic dance, aerobics and so on. Leisure sports include tennis, basketball, golf and other ball games. This kind of exercise can exercise heart and lung function, and leisure exercise can also cultivate sentiment. Heavier people can choose to swim first to reduce joint load.
The fourth layer: muscle movement. Times: 2-3 times a week. Time: every 10 action is 1 group, and do 1-3 groups. Strength: slightly more than muscle load. Including weight training, sit-ups, push-ups, tension bands, etc. Muscle strength training is most easily overlooked in daily life. Aerobic exercise has little effect on muscles, so we should take time out for special strength training every week. Sit-ups and standing are suitable for daily training. First do a push-up, then stand up with your legs closed, and then repeat the above actions. You can also do some upper limb weight-bearing exercises with dumbbells.
The fifth layer: static activities. Do not exceed 60 minutes. Such activities include watching TV, playing computer and working. Although sitting consumes energy, the amount is very small. It is best to sit 1 hour and get up and exercise. For example, office workers can stipulate to stand for 3 minutes or do a set of stretching exercises after coming back from the toilet.
Misunderstanding of daily exercise
Misunderstanding 1
Exercise once in a while. Many people use weekends to concentrate on fitness to make up for their lack of exercise. Fitness experts point out that lazy people's sports hurt their health, and occasionally sports hurt their health, which is tantamount to overeating. Most people who concentrate on fitness on weekends sit in the office five days before a week and basically have no exercise. Their bodies have actually adapted to this state. Suddenly taking a lot of time to concentrate on exercise on weekends breaks the balance between physiology and body, and the consequences are worse than not exercising. Therefore, it is scientific and effective to exercise 3 to 5 times a week. Because of the time limit, people who exercise on weekends can't have enough time as on weekends, but they can choose suitable items and exercise moderately after meals. In this way, exercise can really improve your physique and health.
Misunderstanding 2
Exercise hard. In spring and summer, some people will increase their exercise intensity. Experts believe that proper exercise is helpful to lose weight and exercise, but excessive exercise is harmful. Especially in summer, due to the large amount of perspiration from exercise, if you exercise excessively, not only the water in your body will be lost quickly, but also important elements such as potassium will be lost quickly, and serious potassium deficiency will lead to coma and even death; In addition, some white-collar workers, whose work is already quite heavy, need to consider the intensity before exercising. Don't exercise according to the usual intensity when they are very tired, so as not to endanger their health or even cause irreparable consequences.
Misunderstanding 3
Blind movement. I don't know about my suitable sports and blindly follow suit. For example, practicing yoga has become a fashion in cities, but experts point out that not everyone is suitable for practicing. This kind of exercise requires great flexibility. If the flexibility is not good, it is easy to produce strain.
Misunderstanding 4
Exercise in foggy days. Smog weather can easily lead to the decline of respiratory defense function and lung function. People with exercise habits should stop running and walking outdoors, and it is best not to do cardiopulmonary exercise, such as high-intensity running. Because during strenuous exercise, the breathing rhythm is accelerated and deepened, and the harmful gases inhaled into the body will be several times more than usual.
Some harmful substances will become more toxic when combined with water vapor, such as sulfur dioxide becoming sulfuric acid or sulfite, chlorine hydrolyzing into hydrogen chloride or hypochlorous acid, and fluoride hydrolyzing into hydrogen fluoride. So the air pollution in foggy days is much more serious than usual. In addition, exercise in foggy days is also easy to induce cardiovascular and cerebrovascular diseases.
People who have seen the benefits of daily exercise will find that: