Fitness is a very good way of life and has always been quite popular with people. So, do you know what is good for you to exercise regularly? Come and have a look with me!
First, strengthen your resistance.
Fitness can enhance immunity, moderate fitness can enhance resistance and reduce the possibility of your getting an epidemic.
Research shows that people who exercise regularly are half as likely to catch a cold as those who don't exercise. Another study mentioned that both aerobic training and strength training can increase the number of immune cells in the body, mainly because they increase the number and activity of immune cells in the body. However, excessive exercise can reduce resistance in a short time. Contestants can adjust their bodies and enhance their resistance through timely rest and scientific diet.
Second, be the best bodyguard for your cardiovascular system.
(A) the city's first killer: cardiovascular disease
According to the statistics of the World Health Organization (WHO), the life expectancy of China people at birth has reached 69.8 years for men and 72.7 years for women. With the improvement of life expectancy and the change of diet structure and lifestyle, people in China are increasingly endangered by cardiovascular diseases, which have become the first killer of urban population. Nearly 30% people die of cardiovascular diseases, and the mortality rate of cerebrovascular accidents is extremely high. Let's look at some shocking statistics:
1. In Beijing and Shanghai, only one third of people over 35 have normal blood pressure. (People's Daily)
2. In the past 15 years, the blood lipid of China metropolitan population increased by 27% (male) and 25% (female) respectively.
3. Data show that100000 to1500000 people die of cerebrovascular accidents every year in China, plus 600000 people with other forms of cardiovascular diseases. These figures increase every year.
According to the data of The Wall Street Journal, 6% people in China have diabetes, and 7% people have abnormal blood sugar levels, which is a high-risk group of diabetes.
Why do we suddenly face these terrible figures?
The incidence of cardiovascular diseases in our country has suddenly become so high. What is the reason? Some people think that with the economic development and affluent life, there are more and more coronary heart diseases or cerebrovascular diseases. As Dr. Hong Xiguang said, the mistake is actually that people's health knowledge and self-care awareness are not high enough. This is mainly manifested in two aspects, diet and exercise. Now malnutrition is rare among urban residents, and it has been replaced by overnutrition.
Nowadays, high-energy foods abound, such as fried foods, various cakes, meat and so on. Long-term overeating has become a common phenomenon in many people's lives. City people are also less and less involved in physical exercise. The development of traffic and the expansion of cities make walking and cycling the second choice. This forms what we call a sitting lifestyle. We get up in the morning, take the bus to work, sit in front of the desk or computer for a long time, and sit in front of the TV when we get home from work. This lifestyle, coupled with overeating, makes it easy to understand why the average weight of China people keeps increasing.
(2) What is threatening our cardiovascular system?
Risk factors of cardiovascular diseases
1. Obesity
Obesity has been recognized as one of the important risk factors of cardiovascular diseases, which will aggravate the heart load. It is directly related to coronary heart disease, because it affects blood pressure and blood lipid levels, and obese people are more likely to suffer from diabetes. Losing weight by 5 to 10 kg can significantly reduce the risk of cardiovascular disease.
2. Lack of physical exercise
Lack of physical exercise is another risk factor that can be corrected. Regular exercise helps to prevent cardiovascular diseases. Long-term adherence to moderate-intensity sports will bring obvious benefits. High-intensity exercise has more benefits. Physical exercise can help you control blood lipids, diabetes, obesity, blood pressure and other risk factors.
3. Hypertension will increase the heart load and make the heart bigger and weaker.
If a person suffers from hypertension and diabetes at the same time, the incidence of cardiovascular diseases will double. There are two kinds of blood pressure. Systolic blood pressure, also called hypertension, should be 90? 140mmHg, diastolic pressure, that is, low pressure, should be 60? Between 90mmHg. Blood pressure higher than 160/95 is called hypertension, and lower than 160/95 is called critical hypertension. Hypertension is also a trigger for cerebrovascular accident (stroke) and renal failure.
4. Hyperlipidemia
Too high blood cholesterol, fat, low density lipoprotein LDL content, or too low high density lipoprotein content will increase the possibility of thrombosis and arteriosclerosis, which may lead to coronary heart disease or cerebrovascular accident.
5. Diabetes
Diabetes has seriously increased the incidence of cardiovascular diseases. Even if the blood sugar is controlled at a normal level, the risk factors are obviously increased. Two-thirds of diabetics will die of cardiovascular disease or stroke. If you have diabetes, you must strictly control other risk factors.
smoke
The incidence of myocardial infarction in smokers is more than twice that of non-smokers. Smokers have the highest probability of sudden cardiac death, and people who smoke secondhand smoke have an increased risk of heart disease.
7. This risk is also considered to increase if there is a cardiovascular disease patient or death in the close relatives of genetic factors.
8.85% people who died of coronary heart disease were all over 65 years old. The risk of heart disease in men over 40 years old is obviously increased, and the risk factors of postmenopausal women are obviously increased.
Judging from the above risk factors, only genetic factors and age are beyond our control, and other factors can be improved. Fitness helps to lose weight, reduce blood fat, lower blood pressure and prevent diabetes.
Please note: There are two famous studies worth mentioning. 1954, British sports physiologists Morris and Aaffle made a comparative study of bus drivers and ticket sellers. Drivers sit less at work and weigh more. Among them, people with heart disease are 30% higher than those who often stand and walk! Moreover, the onset age is younger than that of the conductor, and the death rate after heart disease is twice as high as that of the conductor.
Paffenberger of Harvard University published another famous study. He divided Harvard alumni into three groups: the first group usually does not exercise; The second group is moderate-intensity exercise, which means that their weekly energy consumption is 1000? Between 2500 cards; People who often take part in high-intensity physical exercise are divided into the third group. The study found that people who often take part in moderate-intensity physical exercise have a 29% lower risk of heart disease than those who don't exercise, while those who take part in high-intensity exercise have a lower prevalence rate of 46%. Many other studies also show that fitness has a positive impact on the cardiovascular system.
(3) Who will protect your life?
Influence of body-building on cardiovascular system
Regular exercise will make the cardiovascular contraction more powerful and the heart cavity will become slightly larger. This will make the heart work more easily, so people who exercise regularly will have a lower quiet heart rate than the average person. After a period of fitness, doing the same intensity exercise, such as climbing five floors, will feel much more relaxed and your heart rate will be lower than before. You won't feel overwhelmed, or you will be panting and your heart will be pounding after climbing to the fifth floor.
People who exercise regularly will have more blood than ordinary people, and their ability to transport oxygen will also be improved. Exercise has also been proved to lower blood pressure, partly because exercise can reduce weight and relieve tension, thus helping to lower blood pressure. Exercise can also reduce blood lipids and increase the content of high density lipoprotein in blood. High density lipoprotein is called. Scavenger of blood vessels? It can relieve arteriosclerosis and prevent thrombosis.
People who exercise regularly have faster fat metabolism. The body's ability to use fat has also been greatly improved, and the excess fat in the body is easier to be removed, so the weight is reduced.
Third, take you away from cancer.
Cancer is caused by some carcinogens that change the genetic genes in the body, thus accelerating the growth of human cells. Fitness can improve the vitality of the autoimmune system, thus blocking the occurrence of cancer. Studies have shown that fitness can reduce the incidence of colon cancer, which may be because exercise shortens the time for food to stay in the colon. Other studies have also shown that women who exercise more when they are young are less likely to develop breast cancer. But it should be noted that exercise can increase the number of free radicals in the body. Free radicals are harmful substances produced in metabolism. As long as you eat more fresh vegetables and supplement vitamins after exercise, you can prevent the damage of free radicals.
Fourth, forgive your pain.
Arthropathy, osteoporosis and lumbar spondylosis are diseases that modern people often encounter, and they are also important causes of physical pain. When I tell people at a party that I am in the fitness industry, they often ask me how to relieve their low back pain, knee pain or cervical pain. We will talk about the prevention and remedial measures of these diseases in more detail in later chapters. Neck pain and low back pain are mostly caused by insufficient back muscle strength and long-term strain. The effective prevention and treatment method is to improve body posture, enhance muscle strength, endurance and flexibility, especially to strengthen the training of abdominal muscles, back muscles and rear thigh muscles, which will receive good results.
Osteoporosis refers to the continuous loss of bone components with age. Women are more prone to this disease, especially after menopause, and the loss of bone components will be further accelerated. People with osteoporosis are prone to fracture, especially femur (thigh root) fracture and even hunchback. The most effective way to prevent and treat osteoporosis is to pay attention to calcium supplementation and vitamin D in diet, plus regular fitness exercise.
Five, give you a happy attitude.
Long-term stress has caused modern people's response to stress, which has existed since ancient times. If the hunter finds a wild animal approaching, he will be highly nervous, his heart will beat faster, he will be short of breath, his body temperature will start to rise, and his body will start to sweat. This is due to the brain's response to external danger signals. The nervous system in your body is highly excited, and the secretion of hormones also increases. These are all your preparations for fighting or fleeing. However, the pressures faced by modern people are often long-term and uninterrupted, such as work pressure, family pressure and social pressure. These stresses will also cause the body to react as mentioned above. In the long run, it is harmful to the body. People often suffer from insomnia, inability to concentrate, long-term fatigue, and more seriously, it will promote the occurrence of diseases such as cancer, ulcer and depression.
Fitness relieves our modern diseases. We participate in fitness, our metabolism is accelerated, and we sweat moderately. After exercise, we often feel relaxed and comfortable. This is because the nervous system and hormone levels in the body have returned to normal. In addition, the body will secrete a substance called caffeine after exercise, which will relieve pain and make people feel comfortable. Due to the improvement of metabolism, the appetite and sleep quality of people after exercise will be improved, which will be of great benefit to relieve stress and improve mental health.
Fitness can improve our stressful life. In addition, fitness can also be used as a spiritual condiment. When you are depressed, you can go outdoors or to a fitness club to exercise, breathe fresh air, feel the sunshine and enjoy the comfort after exercise. Many studies have proved that regular exercise can greatly alleviate the symptoms of depression. Fitness can also help you vent bad emotions, such as anger. Think of your boss as the target of boxing, and you will feel much better when you see him at work the next day.
;