Use your head.
It is the happiness of the heart and the happiness of the mind. Foreign animal studies show that the levels of 5- hydroxytryptamine (5-HT), dopamine (DA), norepinephrine (NA) and other chemicals in the brain tissue of rats who exercise regularly are obviously increased, and they are recognized as natural antidepressants and anxiolytics.
Report to Dream on time. If you can persist in low-intensity aerobic exercise or brisk walking for 30-40 minutes four times a week, after 16 weeks, the sleep time of people who have never exercised before will be halved and the total sleep time will be prolonged 1 hour.
Many insomniacs have emotional problems, and exercise can balance the chemical state of the brain, making people feel peaceful and happy and less disturbed by insomnia. Let the brain work better. Exercise can improve cognitive function by increasing the level of chemicals related to cognitive functions such as memory and attention in brain tissue. If you are preparing for the exam or racking your brains to do a case, don't miss the opportunity to exercise because you are busy, it can make your brain brighter.
Make you think better. You also need to think with your head when you exercise. For example, when pitching, a baseball player needs to think about how to use the subtle movements of his arm to throw all kinds of unpredictable balls. For another example, dancers should not only dance their bodies, but also inject emotions. You must design an appearance and expression. Another example is darts. The right hemisphere of the brain needs to integrate the skills and strategies formulated by the left hemisphere to make the eyes, heart and hands coordinated. In the long run, the brain will improve its control and command ability during exercise.
The brain is always young. It has been proved that exercise can promote the secretion of nerve growth factor in brain tissue, thus further preventing the deterioration of brain function. Recently, some scholars have suggested that it may have a certain preventive effect on Alzheimer's disease.
Brain-strengthening motion equation
Pick a good time. The ideal exercise time is from two or three in the afternoon to before dark. Because at this time, exercise can turn the stress during the day into pleasure at night, which is helpful for sleep. Intense exercise before going to bed can cause brain excitement, which can not only help sleep, but may lead to insomnia.
How often do you move? Exercise for 30-60 minutes at a time and 3-5 times a week is more appropriate.
How to calculate strength
Avoid excessive, excessive or explosive strenuous exercise, such as 50 or 100 meters sprint, because this kind of exercise will rapidly increase the oxygen demand of muscles, thus reducing the blood flow of the brain, leaving the brain in a relatively hypoxic state and affecting its normal function.
What sports do you do?
Regular aerobic exercise, such as brisk walking, jogging, swimming, pedaling, yoga, etc. , better. In addition, complex sports with certain skills, such as jazz dance, Latin dance and ball games, need to rely on the coordination of many parts of the body, which is helpful to exercise the control and command ability of the brain.
Exercise without sweating helps reduce the risk of stroke, diabetes, dementia, fracture, breast cancer and colon cancer. This is also the only known way to slow down the aging process.
A study in Seattle shows that working in the garden 1 hour every week seems to reduce the risk of heart attack by 66%. Walking 1 hour per week can reduce this risk by 73%. In the Netherlands, the mortality rate of people who walk or ride bicycles for at least 65,438+0 hours per week is 29% lower than that of inactive people.
Moderate exercise also helps to reduce high blood pressure. It is another thing that people who need to lose weight should do when dieting. Exercise without sweating helps reduce the risk of stroke, diabetes, dementia, fracture, breast cancer and colon cancer. This is also the only known way to slow down the aging process.
It is equally effective to complete it in stages.
Harvey Simon suggested that people don't have to exercise without sweat all at once. A study of female college students in Wisconsin found that the effect of daily exercise is the same whether it is a 30-minute exercise, divided into two 15 minutes or three 10 minutes: each of these women lost nearly 10 pounds in 12 weeks. British scientists also found that walking three times a day for 10 minutes has the same effect on lowering cholesterol and relieving tension as walking once a day for 30 minutes.
How to explain these great changes in sports patterns? From 1976 to 2006, human biology has not changed, but sports skills have changed. The principle of aerobic fitness is based on the experiment of studying how exercise affects aerobic fitness and how much oxygen people can inhale when exercising on the treadmill. Indeed, in order to maximize health, people must do aerobic exercise. But when considering how people exercise in their busy lives, don't distinguish between "exercise" and "physical activity". It is good to strengthen exercise, but the most important thing is that people should move.
Small changes will bring benefits.
Harvey Simon also put forward a hypothesis. Suppose a person weighs 150 kg and needs to lose weight 15 kg. Although it doesn't seem like much, it is also very difficult to lose 10% weight. So he started walking twice a day for 10 minutes-instead of panting on the treadmill. All he has to do is get off a few stops earlier, or walk around the shopping area several times and walk 1 mile every day. Things will not change much in the first few weeks, but don't give up. If his calorie intake remains the same, he will lose 10 pounds in the first year and reach his goal without sweating in 18 months.
If he wants to lose weight more and faster, he can lose a cookie with 100 calories from his daily diet, or walk for 40 minutes every day to double his weight. If he did these two things at the same time, he would really win the game that he would have lost. Economists say it is difficult to get rich quickly, but it is not difficult to get rich slowly. The principle of slimming is the same: all kinds of small changes will bring the ideal effect.
Fitness, the element of high quality life. If I tell you that this way of improving the quality of life may also be a "murderer" who harms your health in some cases, do you believe it?
Mouse hand loves to play tennis!
"Playing tennis is very temperament. It can exercise and show off your figure. Usually besides working on the computer, I am busy with housework. Playing tennis can relax your body and mind. And people who like to play tennis meet my requirements for social circle members! But I played a good game last weekend and went to work on Monday. I found that my wrist hurts so much that I can't even knock on the keyboard ... "
Description: Do you know the common name of lateral epicondylitis of humerus? Tennis elbow! Because of the repeated use of forearm and wrist, the elbow tendon, mucous sac or tissue is inflamed, and the high-risk groups are athletes, housewives and people who often use computers to work-look, have you counted the latter two? And you often work on the computer, more or less have the symptoms of "mouse hand". Why do you have to choose another worse sport? How can the wrist not be injured?
Correct practice: Tennis is a sport that requires the joint efforts of shoulders, arms and wrists. For office workers who often use computers, if they have to choose tennis for fitness, they should pay special attention to sports protection. It is best to gradually increase the number of rackets and playing time under the guidance of professional coaches. Similarly, badminton and table tennis also have this shortcoming. If you already have arm and wrist pain, you'd better choose aerobic exercise that can balance exercise.
I heard that running is very effective in losing weight. ...
Because of age and pace of life, mature women are more likely to lose their figure, so losing weight has become their top priority, especially in the case of thinner clothes in spring and summer, hoping that they can't lose 10 kg of fat immediately. Running with a large amount of exercise and simple operation has become the first choice for many people to lose weight. As we all know, although I lost a little weight this time, my knee joint is swollen and painful.
Description: Knee joint is the most important load-bearing joint in the whole body, and it needs to bear 4 times its own weight when running at medium speed! This is also the reason why doctors and fitness coaches do not advocate fat people running to lose weight. If you are only overweight 10 kg, multiply by 4 to get 40 kg, which is almost equivalent to adding another person. Excessive joint load will cause injury, redness, swelling, pain and heat. Once the weather is wet, the symptoms will be aggravated. In addition to the knee joint, the ankle joint also faces similar problems.
The correct way: lie down and exercise or sit down and give your knees a chance to breathe. For example, swimming or power cycling are all good. You can also choose water sports, so buoyancy can reduce the burden on your knees, such as water yoga and water aerobics.
If your waist and legs are hard, you must do the most difficult yoga moves!
Sitting in the office with backache, yoga, which can stretch the body and adjust the mood, is of course very popular. However, in the praise, there is also confusion: "This physical examination, the doctor said that my spine was obviously bent, which was much more serious than the previous year, but my life and work have not changed much recently. Is it caused by yoga? "
Explanation: The essence of yoga is to help people know their own body and inner potential by raising their consciousness. Yoga can improve the strength of muscle ligaments, but when it is regarded as a way of fitness, it is inevitable that some people will have cognitive deformation on it. Especially under the guidance of some coaches who flaunt difficulty, women who aim at shaping their bodies and enhancing their flexibility have also begun to do many difficult movements, such as keeping their spine backward for a long time. However, the forced stretching action leads to the abrasion of spinal joints and excessive disc pressure, which further aggravates back pain and has serious consequences.
The correct way: Never teach yourself according to the yoga CD. On the one hand, it is difficult to master the breathing skills and can not achieve the appropriate results. On the other hand, it is very easy to get hurt by forcibly imitating some teaching actions. Even if you learn from a professional coach, you should do what you can, and don't force yourself to do what you can't do. If you have related diseases (such as intervertebral disc displacement and arthritis), you must consult your doctor and practice your movements for these parts after obtaining permission.