The idea of chubby friends may be like this:
There are also small partners' wishes that may be like the following promotional videos, in order to make themselves live healthier;
I believe that few people insist on exercising because they want to keep their minds flexible and become smarter.
Yes! If you don't want to be mediocre, you must keep exercising!
So, let's see how exercise makes us smarter.
This starts with a creature called a sea squirt.
Small sea squirts are born with a perfect nervous system. In 12 hours, it must find a coral reef that can easily get nutrients from ocean currents, fix it on it, and then digest its own nervous system (eat its own brain).
The stories of half-life animals and half-life plants in sea squirts tell us that the existence of nervous system evolved to make living things move.
If people don't exercise, although they don't eat the whole nervous system as exaggeratedly as sea squirts, their brains will be weaker than those who exercise regularly, and they are prone to various psychological and mental problems such as anxiety and depression.
I believe all the friends who are familiar with our column know that there is a gene called BDNF in our body. BDNF secreted by this gene can make the nerve connection in our brain closer and the nerve signal transmission faster. Simply put, it is smarter.
Other mammals also have this gene, but only the human brain is the cleverest among mammals on the whole earth, which is inseparable from the huge amount of exercise.
Archaeological evidence shows that a lot of meat appeared in the recipes of our ancestors about 2.5 million years ago. However, throwing stone-pointed spears did not appear until 300 thousand years ago, which shows that early humans have lived a hunting life.
Scientists infer that early humans mainly obtained meat through endurance hunting (chasing prey and consuming it), and the average daily exercise of this hunting method was as high as 8~ 16 km.
It is this huge amount of exercise that improves the secretion of BDNF in the brain, makes our cerebral cortex more and more developed, brings the miracle of evolution, and makes human brain power gradually stand out, which makes us what we are today.
In order to better understand the influence of exercise on the body, we must first understand two key health concepts!
Every cell in our body is in a dynamic process of stress-recovery, and accordingly, every part of the body, every organ and the whole body will have a stress resistance period and a recovery period.
For example, for the small partners of office workers, working hours are our anti-stress period, and most cells are in the work of anti-stress and energy consumption. It is not until after work that the body has a chance to enter the recovery period.
Of course, it doesn't mean that every organ in the body will be synchronized. For example, during lunch break, although our whole body is resting, our intestines and stomach are still working and in an anti-stress period.
According to the combination of laws of different dimensions, there are still many mysteries about the relationship between compression period and recovery period, which can be explored from three dimensions: time, intensity and local organ difference.
From the time dimension, when a person is in a long-term compression period greater than the recovery period, then this person must be weak and sick; On the contrary, if a person's long-term recovery period is longer than the compression period, then he may be in good health, but due to lack of training, he may have poor ability to withstand stress.
Strength should be viewed from two aspects. Compressive strength refers to the strength of external pressure; The intensity of recovery period is inversely proportional to the noise of rest environment and directly proportional to the degree of nutrition supply.
The difference of local organs means that during the anti-stress period, some organs spend more time and intensity than other parts in the process of coping with stress. It is also possible that some organs are contrary to the whole, such as the lunch break mentioned above, but the stomach is working.
Healthy and good working and living habits mean finding a balance between the compression period and the recovery period of the body and organs.
I believe that friends who have fitness habits should be very familiar with this. After proper exercise, muscles or muscle groups are moderately tired and their shape and function decline to a certain extent, and then through proper rest, they can not only return to the level before exercise, but also continue to rise and exceed the original level for a certain period of time.
Fitness modeling is to use the time difference of excessive recovery of muscle groups to train some parts of muscles into the desired shape and compactness step by step through scientific training methods.
Excessive recovery should not only be a muscle phenomenon, but also other organs of the body, such as the immune system. After catching a cold, you usually don't catch a cold for a while.
There is a famous saying that people who can't kill you will make you stronger. Sure! The premise is that you have enough nutrition to ensure excessive recovery (hee hee, eat more meat after exercise).
The Guardian summed up the following rules, and I hope none of them belong to you.
This should be the first feeling of most people. For many people, sports usually leave only painful memories, sweating pains, boring morning exercises in primary and secondary schools, and long-distance running in physical education class.
There is no denying that exercise does give people a painful feeling (no warm-up) in the first few minutes. When the body starts to metabolize dopamine and endorphins, this pain will disappear, and our danger recognition mechanism will only remember this painful feeling deeply and make you forget the happiness that exercise once brought.
Didn't find pleasure in sports.
Professional sports 150. Most people can find their favorite sports in these professional sports, but they really can't. So we might as well start looking for fun, get used to exercise and get used to physical reactions that consume physical strength by walking, visiting parks, shopping, climbing mountains and traveling.
Exercise at the end of the compression period
This situation may be the biggest obstacle for most office workers and student parties, because just after the compression period (after work), a large part of the original physical strength is consumed by pressure. At this time, if you exercise immediately, you need to force your body to change into a metabolic mode that consumes fat or protein energy. If you don't warm up well, you will feel very painful and even hurt.
Can't see the benefits right away
Today, with the prevalence of pragmatism, it is difficult to see the benefits of exercise at once compared with taking medicine and injections, and with the popularity of carpe diem culture, fewer people can delay satisfaction.
When we look at it from another angle, in fact, many sports can still bring immediate benefits. For example, dancing is a combination of sports and entertainment, exercising in enjoyment, and competitive sports, such as basketball, table tennis and tennis. Have fun through competition.
Can't form a habit
There are too many things more interesting than sports in this world. Forming the habit of exercise is a test of strength. Some lucky people can find small partners, encourage each other and form habits, but more people are not so lucky.
In today's fast-paced world, even self-disciplined people are often pressed for time. It really seems difficult to spare half an hour to 1 hour for exercise every day.
At this time, we can use some apps to solve some problems. Friends who like to socialize can find some sports community apps, such as the Yuedong Circle; Self-disciplined friends can go to the gym or use an App with video training, such as Keep.
ultimate cause
In fact, the most fundamental objective reason why modern people don't like sports is the change of society. We have entered the modern society from the agricultural society, and with the convenience of network services, even the opportunities for shopping have decreased. We no longer need to get better living materials through sports like our ancestors, so naturally we forget sports.
However, in fact, we need more exercise today!
Physical strength can guarantee and improve our brain power in the past, now and in the future. In today's increasingly fierce competition, if you don't have enough brains, you may be eliminated by society.
Exercise is the best way to improve the compressive strength in a short time and bring about excessive recovery. Exercise is the fitness and education medicine with the highest time-effect-benefit ratio and cost-benefit. This process will bring seven positive physiological effects to our body, which can't be replaced by any medicine.
Improve cardiopulmonary function
For modern people, if you want to ask which part of the body is the most important, it is undoubtedly the cardiopulmonary function. Cardiopulmonary function not only determines life span, but also is the key to improve the quality of life. A person with good cardiopulmonary function will not only have a better figure and physical strength because of metabolic balance, but also have faster thinking efficiency and longer time to keep thinking. Cardiopulmonary function is the most important physiological index to widen the gap between people, and exercise is the best way to improve cardiopulmonary function.
Promote the secretion of positive factors
Besides promoting the secretion of BDNF, exercise also produces many positive factors, such as IGF- 1 (insulin-like growth factor), VEGF (vascular endothelial growth factor) and FGF-2 (fibroblast growth factor -2).
These positive factors promote the growth and repair of muscle cells and nerves, so that excessive recovery can be carried out At the same time, exercise promotes blood circulation, accelerates waste metabolism, and creates a more favorable internal environment for excessive recovery.
Restore the chemical balance in the brain and solve various psychological diseases.
Exercise increases the concentration of tryptophan in the blood, thus increasing the concentration of serotonin in the brain, balancing the levels of synaptic neurotransmitters such as dopamine and norepinephrine, reducing the stress hormone cortisol, improving the levels of neurotrophic factors such as BDNF, and rebalancing the levels of excitatory transmitter glutamate and inhibitory transmitter GABA.
The levels of chemicals in these brains are closely related to various mental diseases. For example, too much cortisol can easily cause mental problems such as memory loss and anxiety. People who lack serotonin and GABA are prone to emotional loss and irritability; Without dopamine, the brain will lose its vitality and people will be listless; In addition, women's premenstrual syndrome will also be cured because of the recovery of chemical balance.
Improve the developed level of nervous system
Exercise promotes the blood circulation of the brain, making nutrients pass through the brain more, and then promoting the synthesis of brain-derived neurotrophic factor (BDNF), nerve growth factor (NGF), neurotrophic factor 3(NT-3), neurotrophic factor 4/5(NT-4/5) and other factors that promote growth and repair. However, due to the existence of blood-brain barrier, these macromolecular nutrients cannot be directly supplemented by food and drugs.
Neurons in the brain are supplemented and nourished by more nutrients. With the help of these positive factors, the nervous system is more developed, the signal transmission speed is accelerated, and the damaged neuronal links are repaired. All these have improved the health and development of our nervous system.
Improve attention
Scientists have found that the most fundamental reason for our inattention is that the reward nerve signals that can arouse our attention cannot be smoothly transmitted between the cerebral cortex and the nucleus accumbens, which leads to the inability of the cerebral cortex to be attracted by the signals of attention concentration, which leads to people's constant distraction.
Exercise is a good medicine to improve concentration. From the above benefits, it can be seen that exercise improves the overall health level of the brain, strengthens the overall connectivity, and fundamentally solves the problem of concentration from the physiological point of view.
Improve pressure resistance and self-confidence
Our body has a special system to drive the body to cope with stress. This system is called HPA axis (hypothalamus-pituitary-adrenal axis), which can only be triggered by the subconscious mind through emotions, surrounding environment and past experiences.
Only by exercising can we actively mobilize this system. If we haven't experienced the high-intensity HPA axis for a long time, when we suddenly encounter a task that needs a long time and high intensity, we will feel timid and anxious because the brain can't evaluate it, showing the feeling of poor stress resistance.
On the contrary, if a person exercises regularly and gets used to HPA axis compression, we can not only get strong physical support physically, but also get psychological protection, and we can be confident in the face of high-intensity tasks.
I believe that the friends present here are already eager to try. However, don't exercise unprepared at once. There are some places that need special attention before exercise.
warm up
I believe that even some sports enthusiasts will ignore this point, but for health, warm-up before exercise is very necessary!
Effective warm-up, first, avoid sudden strain of muscle stiffness during exercise and reduce joint injury; Secondly, it can also send a signal of energy metabolism conversion to the body to alleviate the discomfort caused by sudden exercise and prevent dizziness caused by sudden hypoglycemia.
guide
Some seemingly simple sports, such as running, some friends think they can learn without guidance, but Guardian Jun told you a painful lesson today. They kept running for three years without guidance, and then a physical examination found that they ran out of arrhythmia. Fortunately, it's not serious.
So you should study the guide, or find someone to guide you in any sports, which will not only ensure that you will not get hurt during the exercise, but also give yourself confidence and make it easier to form a habit and stick to it.
intensity
At the beginning, I put forward the optimal intensity and frequency of exercise, which is very critical and effective, and I have a deep understanding of how high-intensity exercise can improve my brain power.
In the past, when universities insisted on long-distance running, they just ran as hard as possible. From the first two and a half laps to the last eight laps, I not only won the third place in the computer department of 1500m, but also helped me win the first prize in two provincial software competitions and the third prize in the national software competition.
Although it is the key to do what you can, you should not persist for too long at the same time of high intensity, and it is best not to exceed 40 minutes at a time. Of course, if you choose endurance events, you can grasp them yourself on the premise of guiding your study.
frequency
For sports, knowing how to have a reasonable rest and grasping excessive recovery and recovery period are also the keys to affect the sports effect.
If you have something to do in your daily work or life, it is best not to exercise every day, but once every one or two days, and pay attention to supplementing nutrition, giving your body nutrition and time to recover, so as to achieve better sports benefits, otherwise you will make ends meet and have health problems.
If you are really busy for a certain period of time, according to the law of memory cycle, the minimum exercise requirement should also ensure an effective exercise within one week, so as to avoid losing the habit of exercise because of the disappearance of muscle exercise memory.
Well, the Guardian's sharing of sports is over. If you want to have a healthier body and a smarter brain, and you haven't got into the habit of exercising, then act quickly and make your own exercise plan!
References:
John Retty and Eric Haagman. Exercise changes the brain. Pu Rong, translated. United States: Zhejiang People's Publishing House, 20 13 10.
original text