First, the benefits of women's sports
1, sweating can improve skin symptoms such as dryness and acne.
According to Mayo Clinic, sweating can regulate body temperature, moisturize skin and balance electrolytes such as sodium and calcium in the body. "Sweat is released through sweat gland pores, which helps to remove dust, greasy skin and bacteria from sweat gland pores," said Dr. Marevara. "This makes the pores cleaner and the skin smoother."
A study by scientists from eberhard-Kars University in Tü bingen, Germany, found that sweat also contains a natural antibiotic, which can help kill some bacteria-and bacteria on the skin is one of the chief culprits of acne. However, if you don't clean your skin immediately after exercise, exercise will also worsen skin problems including acne and eczema. Therefore, you must wash your whole body and face after exercise. Of course, don't take a shower immediately after exercise.
2. Exercise can accelerate circulation, thus improving skin quality.
The Texas Heart Institute reported that people who actively exercise regularly have lower levels of hormones related to circulatory stress, which helps to improve blood circulation. Moderate exercise every day can strengthen the heart and blood vessels and make the circulatory system more effective. The improved circulatory system can provide blood cells with high oxygen and nutrition for the skin. Dr. Marevara said that this can improve skin quality and prevent wrinkles. The result: healthier face, cleaner skin and brighter complexion. But persistence is very important: the researchers of the institute found that the pacing power of the heart will return to its original basic level after 2-3 weeks of exercise interruption.
3. Exercise can reduce edema, water stagnation and swelling.
Eyes are the most expressive, so of course you don't want your eyes to look swollen, red and tired! The key to keep the skin beautiful around the eyes is lymphatic circulation! The lymphatic system can remove toxins. According to the National Lymphedema Association, exercise can promote the lymphatic system to play its role. Dr. Marioara explained, "Because exercise improves lymphatic circulation, it helps to reduce excess water retention in the body and reduce edema and dark circles." As for swelling, St. John's Hoops King Medical Center reported that 30 minutes of exercise several days a week not only has overall benefits-reducing the risk of heart disease, stroke and diabetes-but also helps to expel excess gas from the body.
4. Exercise can improve hair health and promote hair growth.
Exercise can promote circulation, and faster blood flow is beneficial to hair follicles. "Just like skin, blood nourishes cells and hair follicles during exercise and provides basic nutrition and oxygen for healthy hair growth," Dr. Marioara said. This is why people with hair loss should recommend scalp massage. Exercise can also help reduce DHT, a hormone that prevents hair growth, and can also lower cortisol levels. Studies have proved that high cortisol levels can lead to baldness or hair loss.
5. Exercise can delay the generation of wrinkles.
Our skin is made up of two kinds of protein: collagen and elastin, which keep the skin young. With the increase of age, many factors, including sun exposure, oxidative stress and natural aging, will lead to the aging and degradation of collagen and elastin. A study in Bispebjerg Hospital in Denmark found that insisting on exercise can promote the production of collagen and elastin and increase the thickness of skin. The thinner the skin, the more prone to wrinkles. Because exercise can promote the production of these protein, the skin can better retain moisture, get better protection, resist wrinkles and prevent skin diseases.
6. Exercise can enhance desire and add charm.
Exercise can not only achieve a healthier body, but also create a more perfect appearance and sex life. A study by Pennsylvania State University found that after four months of walking and yoga, older women feel more attractive-even if they haven't lost weight! But exercise can also make people of all ages more "sexually happy" by enhancing blood flow in the lower body. British scientists compared the hormones of 10 middle-aged men who run more than 40 miles a week with those of 10 healthy men who often sit for a long time, and found that the testosterone of the former was 25% higher than that of the latter, and the human growth hormone was four times higher. Increased testosterone can enhance the desire of both men and women.
7. Exercise can invigorate the spirit and increase self-confidence.
A large number of studies have proved that people who are less depressed and more confident often make people feel more moving. Mayo Clinic explained that exercise is a kind of mood booster, because exercise can release endorphins, which can reduce our stress, enhance our self-confidence and help improve our sense of happiness. Research tells us that just 20 minutes of regular exercise can promote the secretion of endorphins.
8, exercise helps to sleep a "beauty sleep"
Many studies show that exercise can make you sleep longer and have more rest. In addition to the obvious cause of fatigue (fatigue after exercise), Dr. Sean Talbot, the author of Metabolic Patterns, explained that exercise can reduce cortisol that interferes with sleep in our body. Because cortisol is a "fight or flight" hormone, it will make our bodies in a state of high tension and prepare us for fight or flight, but it is not conducive to our sleep. But the same cortisol does help us do exercise. The National Sleep Foundation suggests that exercise should be arranged at least 3 hours before going to bed, so as not to affect healthy sleep.
9. Exercise can make a smile more lovely.
British university research found that human teeth are equivalent to peacock's tail-also considered as a weapon to attract heterosexual couples. The Journal of the American Dental Association reported that researchers found that people who participated in sports and had good eating habits were 40% less likely to develop periodontitis or gingivitis. Another study by Jordan University of Science and Technology proves that people who exercise regularly have healthier mouths than those who don't. The reason may be that it is easier to transport necessary nutrients to teeth and gums after enhanced circulation.
Second, sports precautions
1, to avoid excessive exercise with ultra-high intensity.
Exercise Although it is beneficial to do moderate and moderate exercise every day, Dr. Marevara warns that more extreme training is not necessarily better-in many cases, it will lead to premature aging. "Look at the body of professional athletes after retirement." She is against long-distance running or heavy lifting. "If the subcutaneous fat is reduced due to excessive exercise and weight loss, the cheeks and lower parts will sag, making people look thinner and older. Too much strength training will also aggravate symptoms such as varicose veins and rosacea. "
2. Be careful of other factors that damage the aesthetic feeling when exercising.
In most outdoor sports, various environmental factors, including the damage of sunlight to the skin, will promote the appearance of aging. Dr. Marioara suggested wearing sunscreen with an SPF of at least 30, and it should be suitable for exercise and not afraid of sweating. "Wear a hat," Dr. Marevara said, "and sunglasses with double ultraviolet protection." When swimming, Dr. Marioara suggested wearing goggles and swimming cap, and washing skin and hair immediately after swimming to avoid dryness and other symptoms related to chemicals in the swimming pool.
3. When women do fitness exercises, they should make appropriate arrangements according to their different ages, personal health status and hobbies. Young women should pay special attention to menstrual care. For those women whose gonadal endocrine cycle is unstable, their menstrual period is inaccurate and they are easily disturbed, they should pay special attention to gradual fitness exercise.
4. Women with normal menstruation and good health can do some light activities during menstruation and don't rest completely. Light activity is not only harmless to the body, but also beneficial.
5. Some women have severe menstrual reaction, and often have symptoms such as loss of appetite, headache, lethargy and prolonged menstruation. If there is no pathological phenomenon after examination by a doctor, you should also take part in some fitness activities.
6. Pregnancy is an important and special stage for women. Practice has proved that women's poor health affects the development of the fetus, so it is very necessary to carry out fitness activities. Generally speaking, they should exercise three times a week for 20 ~ 30 minutes each time, plus pay attention to nutrition, ensure sleep and keep a good mood, which is very useful for eugenics.
7. Some women lack health care knowledge after giving birth and dare not get out of bed for the first two or three months, which actually seriously affects the mother's health and her feeding of the baby. You can help the bed to walk slowly 1 ~ 2 days after delivery, and the movement should be gentle, not too long. After two months, they will gradually resume fitness activities.
From a physiological point of view, women have more subcutaneous fat than men, stronger thermoregulation ability and higher oxygen utilization rate, so women are more suitable for doing some endurance sports, especially walking and running to keep fit.
Women often take physical exercise, which can not only prevent diseases, but also keep fit and lose weight. Summer meat season has arrived, so join the fitness team and get rid of the fat. Of course, Bian Xiao reminds girls to do warm-up exercises and exercise reasonably in fitness, otherwise it is easy to damage their bodies.