To prevent diseases before they happen, keep healthy and strengthen the body, we must practice one breath with martial arts, disperse silt and discharge silt, and everything will be fine, otherwise there is no other way.
Common exercise methods, such as running, jumping, ball games, pulling iron, etc. , great strength. Not only can they not disperse and discharge silt, but they may even cause silt due to overwork and aggravate strain diseases, so be cautious.
Forty-year-olds are old in the world and young in the world. Good health is very important because they have to support their families. Because of this, 40-year-olds should pay attention to strengthening physical exercise. However, how to do physical exercise has become something that many people don't understand. After all, the age is no different from 20-30 years old, and the physical quality is not as strong as before, but it is different from 50-60 years old, so many people have doubts about how to exercise. Today, doctor Zhang will tell you something.
Carter is 40 years old and can dunk.
First of all, a large number of medical studies show that effective and moderate exercise can significantly reduce the incidence of cardiovascular and cerebrovascular diseases. However, with the rise of some endurance competitions in recent years, such as marathon and triathlon, many people have participated in endurance competitions for a long time. Some studies have found that this kind of heavy physical activity is similar to the risk of cardiovascular and cerebrovascular diseases in the future of people who do not exercise, and has not improved. These similar studies have also been reported by many media, and everyone must have seen them.
Long-term excessive exercise is more likely to lead to sudden death.
Secondly, if 40-year-old people are advised to exercise, Dr. Zhang suggests that 40-year-old people should exercise moderately for at least 150 minutes per week, or do high-intensity exercise for 75 minutes per week, or cross it. Having said that, many people will definitely say how to define the difference between moderate intensity exercise and high intensity exercise. There are actually two ways. One is to sit in the right position according to the picture below according to your amount of exercise.
But the problem is that some movements are not in this picture, so how to define the intensity of movement? Another method is called "maximum heart rate method". To use this method, we must first calculate the individual's maximum heart rate. For example, for a 40-year-old person, the maximum heart rate should be 220-40= 180 beats/min.
The target heart rate of moderate intensity exercise is the maximum heart rate (50%~70%). When 40-year-old people exercise, if the heart rate is in the range of180 (50% ~ 70%) = 95-126, it is considered as moderate intensity exercise. Other age groups and so on.
Similarly, the target heart rate of high-intensity exercise is the maximum heart rate (70%~85%). When 40-year-old people exercise, if the heart rate is in the range of170 (70% ~ 85%) =120-145, it is considered as high-intensity exercise. Other age groups and so on.
The above understanding should be said to be the mainstream understanding in the United States after 2008. This understanding has been recognized by all countries in the world, which is also a reality.
This campaign proposal has been widely recognized and accepted.
Modern western medicine originated in Europe and flourished in the United States. So, how does the European medical community know this problem? In 2020, the European Society of Cardiology (ESC) updated the adult exercise guide. Compared with the American guide, the understanding of this guide has changed a lot. According to European guidelines, healthy adults should do at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise every week. Ladies and gentlemen, this is at least.
The newer suggestion in this guide is that healthy adults can increase aerobic moderate-intensity exercise to 300 minutes per week or high-intensity exercise to 65,438+0,50 minutes per week if they have proper exercise ability. To tell the truth, in the words of our common people, this is a double dose. Therefore, this suggestion can be used as a reference for healthy adults with strong exercise ability at the age of 40.
Pocket edition of European sports guide in Jaco
Personally, dr. zhang thinks that under the current situation in China, most adults can refer to the American standard even if they can't meet the American standard (150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise every week). After all, this exercise program is basically recognized by the whole world. But for some athletes, we can consider increasing the amount of exercise moderately to keep up with European standards.
In a word, it is very important for a 40-year-old to have a good exercise habit. Try to arrange exercise time every week. After all, only through sports can each of us carry the family and move towards a farther future. Do you think this is true?
Hello, I am almost forty years old this year, and I was really weak for a long time before. Now I'm in good health, my sexual ability is 40, and I'm not tired or sleepy after working 14 hours a day.
So what kind of exercise can improve our physique and is good for our health. Let me share my opinion. After all, I have been in good shape since I was in poor health. Basically rely on daily exercise and have not eaten anything.
First of all, our heart, liver, spleen, stomach, kidney and other organs complement each other. Only when everyone is healthy can they all be healthy. Otherwise, another injury will increase the burden on other organs and gradually affect each other's overall injuries.
There is a saying in health preservation that "the kidney is the foundation of nature and the spleen and stomach are the foundation of the day after tomorrow." I won't say much about congenital things. After all, only through exercise can you exert your greatest potential, and you can't let him increase or decrease one point.
The acquired nature is spleen. I think it refers to the whole digestive system of the human body. The nutrition of the human body, that is, whether it can be absorbed and transported well after eating food, is determined by the acquired nature. So I think if you want to be healthy, you must first improve your spleen and stomach through exercise.
Here, I never recommend some exercises with excessive intensity for those with more organ damage and poor health. The reason is very simple and popular, that is, the body is already bad, and then forcibly trying to improve it through too intense exercise is nothing more than forcing the body to exercise, which undoubtedly increases the burden on the body.
It is true that exercise can improve physical condition, but it must be reasonable. Having said that, I first object to the method of using those movements in the gym. You see, usually, we all go to work. Most of us, after getting up, have elevators downstairs, private cars and buses to and from work. Most of us sit or stand at work and go home and lie down after work. A day's journey, needless to boast, may be that most people don't have a kilometer.
Then after work, some friends go straight to the gym and run for an hour or two. Doesn't this make the body quickly change from a state of low work intensity to a state of high work intensity? Just like a car, it runs at a speed of five kilometers per hour, then accelerates to 100 kilometers, and then slows down to five kilometers per hour before running. Will it be damaged after a long time? Judge for yourselves.
On the other hand, can exercise improve physical condition? In my opinion, reasonable exercise is certainly possible. The point is rationality. After all, if the body has been in a sub-health state, it is even more necessary to do more reasonable exercise to improve it.
The health exercise I have been emphasizing is based on the intensity of slight sweat. Simply put, when doing any exercise, it is good to control the intensity in a slightly sweaty state.
For example, running in the gym can control the running speed. Try to control the intensity of being able to talk to others smoothly during running. Exercise with anaerobic instruments, control low weight, multiple times and multiple groups, and lengthen the interval to exercise in a low-intensity way. After all, for many people, there is no need to exercise like Schwarzenegger, there is no need to pursue fitness, there is no need to understand what they say every day, and exercise must be exhausting. We ordinary people, the pursuit of health is right, with different purposes, so we should learn to change our methods appropriately.
For a friend who doesn't want to go to the gym or for various reasons, who is far away and doesn't want to spend money, I also have some good exercise methods for your reference. Because although I went there when I was in poor health, I didn't go to the gym for several years.
First of all, the exercise I want to say is brisk walking, which is not limited by venue and time, and is very convenient for ordinary friends to exercise every day. The principle is not explained much. I have said it in detail in many articles before. You can look through my previous articles if you are interested.
Let's talk about striding first, that is, when walking, the distance of each step is as large as possible and can reach the meridians under our legs. During walking, keep your hands steady and try to grab the ground with your toes when your feet touch the ground.
This set of walking exercises. Sitting down in a whole set will basically strengthen our heart, spleen, stomach, liver and kidney. Then I usually do iron bridges, standing piles, wide squats and other exercises. Have a good effect on promoting health. It's all left over after I tried various exercise methods for a long time and found them useful.
Share a little experience of male health care that can give you 40 minutes for free every day.
Personal point of view
First, the spleen, stomach, lungs and kidneys are very important to life activities, especially the spleen, stomach and kidneys are the acquired and innate foundations of the human body, and "nurturing" is more important than "treating" in daily life.
Huangdi Neijing: "Yin and Pingyang are secret, even spiritual", "regular living and moderate diet" are the best ways to protect the lungs, spleen and stomach, while drunkenness and indulgence are the most harmful behaviors to the kidneys. It is the most important thing to improve or adjust the function of the five internal organs.
Second, if there is a problem with the function of the five internal organs, it is still the best and most correct way to see a doctor as soon as possible, through acupuncture and moxibustion in traditional Chinese medicine and self-care.
Third, through jogging, swimming, cycling and other aerobic exercises, the cardiopulmonary function is enhanced, and the visceral function is stimulated by stretching the Achilles tendon and pinching Zusanli, Taixi, Yongquan and Taiyuan points.
This is complicated to say. It may help you write a 65438+ million-word explanation, but it is not necessarily clear. So I try to make it as simple as possible for you to understand why your internal organs are unhealthy!
First of all, the internal organs need to be massaged. They need to stretch and contract like muscles to achieve a healthy state. If they work all year round, but you don't stretch them enough, then they will have problems.
So why don't people with visceral problems say that their liver is bad and their kidneys are healthy? It will only be unhealthy, but the liver is particularly bad.
We may have heard a word: organ prolapse. What does this mean?
Because our internal organs are heavy, many people who lack scientific exercise will keep sagging because of gravity until they are out of their proper position. So we pay long-term attention to the people with big bellies around us, and the circle with the most fat accumulation will slowly move down.
We can't see or touch the internal organs. How can we help them "massage"? Here we mainly know these muscles: diaphragm, transverse abdominis and pelvic floor muscle!
These muscles are the "masseurs" who directly massage our internal organs, and they are also the objects you should focus on exercising.
How did they do it? The transverse abdominis muscle basically wraps most of the internal organs, and its contraction can effectively squeeze your internal organs and directly "massage" your internal organs. And every breath we take will contract our transverse abdominal muscles, so how many times do you want to breathe a day? However, your organs can't be massaged all day because the transverse abdominis muscle of sub-healthy people is weak and can't contract effectively!
Pelvic floor muscles are under our internal organs and play a role in supporting these internal organs. When it is weak, your internal organs are prone to drooping and falling off. You will become "waist-less".
Finally, the diaphragm. The diaphragm is above your internal organs and below your heart and lungs. Its function is to hold up our heart and lungs, pull up our internal organs and help your internal organs "stretch". When your diaphragm is weak, the internal organs have no upward pull. They can't stretch, so elastic potential energy can't be released. Just like letting you sit all year round, your feet can't be straight, and your leg muscles will always contract because you can't stretch. Do you think your legs will be healthy?
As for how to eat and how to form some good living habits, we should learn slowly.
How to exercise these muscles, you can also go to the gym to consult some fitness coaches who know sports rehabilitation, or go to the hospital to consult some physiotherapists. I can't give you too much advice here.
Finally, if you really want to save trouble, I recommend two moves that you can practice at home, which will be of great help to your internal organs:
1. Practice abdominal breathing. (Daily 10 minutes)
2. Practice Kegel exercise (pelvic floor muscle training)
3. Do some aerobic exercises correctly and scientifically to improve the cardiopulmonary function. (3-5 days a week, about one hour a day, starting with 30 minutes)
Keep doing these three exercises for 6- 12 months, and your internal organs will get a qualitative leap!
I wish you a healthy New Year!
How can people exercise when their internal organs are not so good after 40 years old?
Everyone living in this world wants to live a long life, which can be said to be the normal wish of everyone after 40 years old. Although people reach the stage of 40~50 years old, it has also become a period of high incidence of human physical condition, and various functions of the body have also declined. As mentioned in the title, it is not surprising that all internal organs of the body have problems. As for what kind of exercise is good. It depends on the individual's specific situation. Let's talk briefly about how to exercise:
For people with poor spleen and stomach, the reason is often irregular diet. The treatment method is to eat three meals a day, regularly and quantitatively, to avoid overeating. Mainly vegetarian, keep the digestive system unobstructed. Eat less irritating food and indigestible food, fried food and frozen food. As for the exercise mode, try to take the car 1 1 as the main one, and never take it unless you take a four-wheeled car. If your floor is not too high, don't take the elevator. Remember to go out for a walk after dinner and jog in the Woods in the morning to get some fresh air.
As for the bad lungs, we should carry out proper chest-expanding exercises, such as blowing balloons, trying to blow them up in one breath, doing archery, stretching our shoulders and expanding our chests, and eating more apples. Studies by experts from many countries have proved that these exercises can make the lungs contract and expand to some extent, thus continuing to maintain the vitality of the lungs and avoiding symptoms such as inattention, dizziness and chest tightness that rarely occur in people with large lung capacity. Note that when people reach the age of 40, the oxygen supply of human body is reduced by about 5~ 10% compared with that at the age of 20 and 30, and organ aging is also accelerated. If you persist in exercise, you can obviously improve people's cardiopulmonary function.
As for how to carry out kidney-tonifying exercise, it will be related to running. Generally speaking, aerobic exercise is the best, especially jogging for 20 to 30 minutes and swimming every day, depending on the weather. This is still very obvious to enhance the function of the kidney. In addition, exercise waist muscles, such as lateral bending. At present, there are small human twisting disks everywhere in the streets and alleys of cities, counties and towns, standing on the turntable and twisting as required. In addition, soak your feet with warm water before going to bed, then rub them with your hands, massage your right foot with your left hand and your left foot with your right hand. Massage every time 100 until you rub your feet.
Standing on a round pile and exercising for two hours every day, people's physical condition gradually declines after 40 years old, and their organ functions and joints are not as healthy as they were in their 30 s. At this time, running and gym exercise can't change your physical condition.
Only standing on the round pile can strengthen the bones and muscles, strengthen the principle and enhance the function of viscera. Life lies in rest, and it is better to practice than to stand!
When standing piles, you must be relaxed, loose and unremitting, tight but not stiff. At first, your joints will be very painful. If you can't get through, you have to go through your bones and muscles!
The body naturally relaxes, and gradually realizes the beauty of standing piles, primary martial arts, intermediate health preservation and advanced enlightenment.
Hold the heavens and the earth, grasp the yin and yang, stand upright, keep the spirit independently, breathe the essence, strengthen the body, and integrate the muscles into one, with hair like a halberd.
Standing piles, the achievement method is very simple and the effect is amazing! It's hard to stick to it!
Jane avenue. Main mixing pile
If 40-year-old people are not good at stomach, spleen, lungs and kidneys, how can exercise be good?
Clap your hands 100 times a day to make up for the sedentary injury. Come and massage the internal organs!
The hand has a keen sense and is directly connected with the inside of the body. Clap your hands when you are free and stimulate acupoints and meridians, which can achieve the magical effect of strengthening the body and protecting internal organs.
1, clap your hands-improve the digestive system
Keep your fingers straight and open, palms facing each other, and slap your palms with your hands folded 100 times, with slight redness and fever as the degree. Rubbing hands after filming can speed up local blood circulation and heat production.
The acupoints where the palms are located correspond to our digestive system. If you have abdominal distension, abdominal pain and diarrhea, hiccups and acid reflux, you can try clapping your hands.
2, pat the back of your hand-relieve spinal discomfort
Straighten and open your hands, with the back of your hand facing each other, and pat the back of your hand together; Or use the palm of one hand to pat the back of the other hand 100 times, and the back of the hand is reddish and slightly hot.
The acupoints of the back of the hand correspond to the whole spine, including cervical, thoracic, lumbar, sacral, cervical, lumbar and other spinal diseases. Pat the back of your hand more often to relieve symptoms.
3, clap your hands-improve the urinary system
Tilt your hands upward, and then your palms face each other, exposing the roots of your palms; Or lock your hands with your fingers locked, palms facing each other, and hit them together 100 times until the palms are slightly painful.
The acupoints where the palmar root is located represent the urogenital system, including kidney, ureter, ovary, uterus and prostate.
People who have problems with these organs suggest clapping their hands frequently, and healthy people can also play a preventive role.
4, ten fingers knocking each other-relieve joint pain
Fingers of both hands are opposite, and five fingers of one hand and five fingers of the other hand are tapped 100 times respectively, with slight pain and swelling of fingertips as the degree.
Ten fingers correspond to shoulders, elbows, wrists, hips, knees and ankles from the pulp to the fingertips. This kind of beating action can relieve arthritis and joint pain caused by the corresponding joints.
5, tiger mouth blowing-nursed back to health liver and spleen
Open your thumb and forefinger, lightly touch across the tiger's mouth, and then hit each other 100 times.
The jaws of the left hand correspond to the spleen, the jaws of the right hand correspond to the liver, and the jaws of the two hands touch each other, which is related to the two dirty organs. For people with liver depression and spleen deficiency and disharmony between liver and spleen, it is helpful to nurse liver and spleen.
Such people generally have hypochondriac pain, abdominal distension, loss of appetite, poor defecation and other symptoms. It is recommended to do it often.
I didn't expect clapping my hands every day to be so good for my health. Usually, you can do it while watching TV at home to relax and keep fit. Please forward it to your relatives and friends!
Running, spitting, running, spitting, running, vomiting blood, running, aching all over, running 5 km, 10 km, 20 km, losing fat, three highs, not being killed by a car, living to 85,99, depending on luck, 105.
Although exercise can strengthen the body, it can never cure the disease. According to your situation, it is better to consider seeing a doctor. All the problems have been adjusted. You should consider using appropriate exercise methods to strengthen your physique.