1, the benefits of women's sports
1, relieve the body's natural pain
If you feel pain and stiffness in your knees, shoulders, back or neck, rest is not the best way. Scientists at the Stanford Institute for Advanced Studies in the United States say that adults who insist on aerobic exercise for a long time are less likely to suffer from musculoskeletal discomfort than those who always like to lie on the sofa. Exercise can release endorphins (a kind of hormone that can relieve pain). Endorphins can relieve physical pain and make tendons difficult to stretch. Relieve some chronic symptoms of the body, such as arthritis. A study by the University of North Carolina in the United States shows that after six months of low-intensity exercise (such as balanced exercise), the pain of arthritis patients is reduced by 25%, and the stiffness is reduced by 16%.
You can do this: practicing yoga or Tai Chi twice a week can increase the flexibility of the body and reduce the pain.
2. Reduce the chance of catching a cold
Proper exercise can not only speed up your metabolism, but also improve your immunity and help your body fight against the invasion of cold viruses and other bacteria. A study by the University of Washington, USA, found that women who take a 45-minute cardiopulmonary exercise course five times a week are three times more likely to catch a cold than women who do stretching exercise once a week.
You can do this: keep exercising, but don't overdo it. If you often exercise vigorously, such as running for more than 90 minutes, your immunity will be reduced.
3. A healthier mouth
According to the medical professor at case western reserve university University, dental floss and toothbrush are not the only magic weapons for smiling, but exercise plays an important role. In their latest research, it is found that adults who do moderate exercise for 30 minutes five times a week will reduce the risk of periodontitis by 42%, and this gum disease will occur more frequently with age. Exercise can also inhibit the occurrence of heart disease like periodontitis-because it can reduce the level of C-reactive protein that causes inflammation in the blood.
You can do this: besides keeping proper exercise, it is best to wash your teeth twice a year. If the dentist tells you that there is a high risk of gum disease, you should also increase the frequency of cleaning your teeth.
4. Improve language skills
Just running on the treadmill can make you smarter. According to the research of the University of Mü nster in Germany, if you run twice for three minutes (two minutes apart), you will learn new words 20% faster than those who don't do this exercise. Because the rapid beating of the heart can increase blood flow and deliver more oxygen to your brain. At the same time, it can stimulate the brain to control transactions, make plans and update memory areas.
You can do this: you can run up and down the stairs instead of the treadmill.
5. Work happier
Research from the University of Bristol in the UK shows that an active lifestyle can help you better complete your daily work plan list. They found that after a set of fitness activities, the employees of the company were tested, their thinking became clearer, their work was completed faster, and their cooperation with colleagues was smoother and more fruitful. At the same time, it can avoid getting sick and delaying work.
You can do this: take a fitness class. If time is not enough, you can go to yoga class at noon.
6. A clearer vision
What is good for the heart will also be good for the eyes. British ophthalmology research has found that an active lifestyle will reduce the chances of your eyesight declining with age by 70%!
You can do this: if you can, walk 6 kilometers a day and wear anti-ultraviolet sunglasses all year round.
7. Get "instant" energy
According to statistics, 50% people feel tired at least one day a week. Researchers at the University of Georgia in the United States analyzed 70 different studies and concluded that moving the body can increase body energy and reduce fatigue. Regular exercise can stimulate some anti-fatigue chemicals in the brain, such as norepinephrine and dopamine, which can make people energetic, and serotonin in the brain can help you improve your mood.
You can do this: take a walk for 20 minutes every day, or do some exercise for 40 minutes.
8, help deep sleep
The American magazine Sleep Medicine reported that women who take walks for at least one hour four times a week and do other aerobic exercises have a 50% higher sleep quality than women who don't like sports. Because with the growth of age, the increase of stress and the change of environment, people's sleep patterns will change, and you will be more and more troubled by "shallow" sleep at night, so that you can't really go deep into sleep and let your body get fully trimmed.
You can do this: exercise for at least half an hour every day, no matter how late. Research shows that for most people, a small amount of moderate exercise at night will not interfere with sleep.
9, any size feels cute.
Proper and effective exercise can basically ensure a better posture. A study by the University of Pennsylvania found that randomly selected women feel cuter and more attractive than before after four months of walking or yoga practice, even though their weight has not changed. Exercise can increase the blood flow of reproductive system and make people in a state of love. A study by the University of Washington found that just 20 minutes of cycling can improve women's sexual attraction index 169%! And this benefit can stand the test of time: Harvard University's research on swimmers found that people with an average age of over 60 can still get sexual satisfaction as they did when they were young.
You can do this: exercise for at least half an hour every day, no matter how late. Research shows that for most people, a small amount of moderate exercise at night will not interfere with sleep.
2. Ways for women to lose weight
Walking is an effective way to exercise. Walking does not need any special equipment or skills, and can be done anytime and anywhere. It is definitely one of the best sports methods for modern people. Pay attention to choose a pair of comfortable shoes. It won't take long every day. Hang in there, there will be surprises.
Don't rely too much on the elevator. If time is not tight, I suggest you climb the stairs as quickly as possible. It would be a pity if you don't use the stairs as an excellent sports venue. There is nothing wrong with squeezing the bus to work. Although it is disgusting to squeeze the bus to and from work, as long as you take squeezing the bus as an exercise, you will straighten your back and twist your limbs when it is convenient, and your mood will be different.
Doing gymnastics on TV and radio seems simple, but in fact those movements are arranged reasonably. Doing more gymnastics is good for health and keeping fit. Shopping, in a good mood. Girls like shopping. Do you think shopping is a happy and effective exercise? Shopping can be fast or slow. Be careful not to wear high heels.
Make the body more coordinated: dance
Many stars with devil figure have chosen to dance to keep fit. Even as a mother, Xiao S can't stop her lovely figure. The secret is to dance often. Dancing can not only exercise the coordination of the body, but also have a very good effect on strengthening the body.
Entry-level sports: skipping rope
Just skipping rope for 8 minutes can burn 100 calories. In terms of training intensity, skipping rope is equivalent to the sports effect of swimming vigorously. But its advantage is that you can jump rope at will without leaving home. As long as you have a skipping rope, an open space and 8 minutes of free time, you can easily get yourself moving and consume a lot of calories.
Of course, in addition to the best exercise methods mentioned above, there are also methods such as climbing stairs and walking fast, which also have good effects on weight loss, but if all methods want to achieve good results, the most important thing is perseverance and persistence in order to achieve the final victory.