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Everyone knows that exercise contributes to health and longevity. Studies have found that moderate exercise can make people feel happy and excited. This is because exercise makes the brain secrete more psychological "euphoria" (β-endorphin); However, excessive exercise can increase the secretion of catecholamine and adrenocorticotropic hormone, and make the function of T cell receptor decline sharply because of "saturation". At the same time, it can also reduce T lymphocytes in human blood, inhibit the biological activity of B lymphocytes and macrophages, and reduce human immune function. Therefore, people who are overloaded with exercise are prone to catch a cold or aggravate the diseases they already have.

There are many people who can't insist on physical exercise, but only exercise occasionally when they are in the mood. This kind of occasional exercise is even more harmful to health. It is easy to destroy the normal metabolic process of human body, and even aggravate the wear and tear of organs, leading to shortened life span. American medical scientists have found that athletes who exercise occasionally inhale more oxygen than those who insist on moderate exercise for a long time. With the acceleration of breathing frequency, the metabolism of various tissues is accelerated, and the oxygen consumption suddenly increases, which is easy to destroy the normal metabolism of the human body, cause cell aging and cause harm to the human body.

Therefore, it has been suggested that to give "life lies in exercise" a word "moderation", only moderation can help enhance immune function through psychological effects. The theory of moderate exercise has existed since ancient times. Sun Simiao warned people in "A Thousand Daughters to Be Prescribed": "The way to cultivate one's morality and cultivate one's character is often hard work, but it is too tired and too strong." Morehouse, an American sports physiologist, concluded that "sports should be carried out in a way that conforms to the natural and circular plane (referring to a gentle rather than abrupt process)." The amount of exercise can be from small to large, from simple to complex, comfortable and natural, step by step. For example, when running, you should run slowly and short at first, and then gradually increase the speed and distance after a period of exercise.

So, how to master the amount of exercise is appropriate? Generally speaking, it is advisable not to feel tired after each exercise; Pulse and heartbeat frequency can also be used as indicators of exercise. If you do a lot of exercise, your pulse and heart rate will be fast. For adults, it is appropriate to increase the heart rate to 140 beats per minute; For the elderly, it is appropriate to increase the heart rate to 120 beats per minute.

In recent years, American experts have put forward a new viewpoint of moderate exercise and fitness. Moderate exercise is a low-intensity, low-energy exercise mode, also known as "moderate exercise", that is, physical fitness that consumes 2000 kilocalories per week is equivalent to playing table tennis for 2 to 3 hours. In fact, everyone can accumulate the activity equivalent to half an hour of moderate exercise every day. For example, walk quickly after getting off the bus 15 minutes to go home, and then do other activities for 20 minutes.

Defendant: Jiang Xue-probation period 1 grade 8-24 20: 15.

When you feel moderate swelling and pain or slight muscle twitching! That's about to reach your limit ~! ! Relax and rest for a day or two!

Respondent: 1 1 month 702604- trainee magician level 2 8-24 22: 10

Generally speaking, this degree is reflected in the gym, because we can't touch the equipment at ordinary times, so it won't cause too much harm to people, but the equipment in the gym can't be touched at ordinary times, so be careful when using it.

Generally, people who go to the gym initially specify their own fitness plans through coaches. The coach will tell you the general exercise methods, such as what actions a certain muscle part needs to do and how many groups to do. These are all regular.

I only know that one person in the gym 1.5 hours is enough. Generally, a single movement should be exercised regularly. For example, this movement should be done in five groups every day for a week, so that muscles can grow regularly.

As for your feelings, I really don't know. Generally, your muscles will be red with blood at first, and then you will have no strength. This is called strength. Generally, this level is enough, which will only cause muscle fatigue, but the possibility of strain is not great. Generally, pulling is caused by irregular movements or excessive weight.

Some experience, I hope to help you understand moderate exercise.

References:

Responder, little wolf

Responder: Little Wolf-Manager Level 5 8-24 22:30

I think what Xiao Lang said is easier to understand. People who plagiarize are rubbish, alas.

Responder: Huai Xiaozi 99- Assistant Level 2 8-25 00:20

Let me put it simply: everyone keeps fit during SARS, and CCTV reminds you not to exercise too much, which will reduce your immunity. In other words, moderate fitness can improve immunity, but the effect is worse. The human body has "super resilience". For example, the body was originally 5, dropped to 3 after exercise, and returned to 6 and 7 after rest. That's what we use for exercise. Actually, we exercise more and have more rest. Every time we feel tired after exercising, don't force yourself.

Defendant: owner of Zhongyuan Deer-probationary period 8-25 18:52.

To put it simply, you won't feel very tired or tired after exercise, you won't get up the next day after sleeping, you won't be sore all over, and you won't be depressed mentally. That's it!