Teenagers: Because they are growing up, they need more exercise, which can promote the metabolism of the body and help teenagers grow taller. The daily exercise time shall not be less than 1 hour. Note: Teenagers should not engage in long-term weight-bearing sports, such as weightlifting.
People aged 20-40: Generally, young people are full of energy and good energy. However, due to work reasons, many people are extremely short of exercise, or may not have time to exercise every day. Therefore, it is suggested that young people should exercise at least three times a week, and the time of each exercise should be controlled at 1-2 hours.
Old people: Generally speaking, they are in poor physical condition and do not need strenuous physical exercise every day. Why don't you take a walk, tai chi or slow-motion dance? The suitable exercise time is 0.5- 1 hour. Old people in poor health can take a walk for half an hour after dinner. The time is when they feel slightly tired and don't breathe.
Extended information science movement
1. Motion selection
Choose the appropriate exercise according to your own situation. For example:
① Mental workers should choose walking, jogging, swimming, mountain climbing, ball games and gymnastics.
Obese people can choose long-distance running, cycling, swimming, skipping rope, ball games and other activities;
③ Thin people can choose push-ups, single parallel bars, tensioners and dumbbells to enhance muscle strength, and choose running, aerobics, swimming and ball games to promote digestion and absorption.
④ The elderly should not engage in high-intensity sports, but should choose walking, jogging, Tai Ji Chuan, Qigong, broadcast gymnastics and other activities.
2. Exercise amount
Pay attention to the amount of exercise, and keep the amount of exercise appropriate to get better results. If the amount of exercise is too large and unbearable, it is very unfavorable to physical and mental health; On the other hand, if the amount of exercise is too small, the purpose of exercise will not be achieved.
superiority
1. Improve the functional adaptability of the body
When the internal and external environment changes in a certain range, the body can make appropriate responses to maintain its own survival and overcome the harm caused by these changes. Scientific exercise can stimulate the body, make the body's physiological activities undergo benign changes and improve the body's functional adaptability.
2. Improve the coordination ability of the body
The vertical relationship between the functions of cells, tissues, organs and systems in the human body must be that the lower level obeys the higher level, and the coordination between systems must also obey the overall function of the individual. Scientific exercise can not only enhance the function of the exercise system, but also improve the obedience, coordination and physiological functions of various organs and systems.
3. Improve heart function
The characteristic of cardiac function activity is that it increases with the increase of exercise intensity and is at a low level when it is quiet. The greater the intensity of exercise, the higher the activity level, which can improve the heart function during the growth and development period, maintain the heart function after the development stops or slow down its attenuation rate.
4. Reduce the harm of free radicals to the body.
In the process of metabolism and substance oxidation, the human body will produce intermediate metabolites of oxygen and derivatives of oxygen, which are called active oxygen. Some reactive oxygen species exist in the form of free radicals, which are called oxygen free radicals, and their generation and elimination are in a dynamic equilibrium state. If oxygen free radicals cannot be removed in time, it will cause extensive damage to the function and structure of the body. Scientific exercise can reduce the generation of oxygen free radicals and eliminate the increased oxygen free radicals, thus reducing the harm of oxygen free radicals to the body.
5. Improve immunity.
Scientific exercise can improve the immune function of single cells, regulate the ability of natural killer cells, and promote the secretion of interferon (antiviral and anticancer) in vivo, thus improving the immunity of the body.
6. Prevention and treatment of certain diseases
(1) The mechanism of obesity control is very complicated, but endocrine disorder is the main reason. Scientific exercise can improve the metabolic disorder and imbalance of the body, adjust the functional level of neuroendocrine system, make it achieve better coordination and steady state, and then cooperate with diet adjustment to fundamentally remove the channels of fat accumulation and dredge the excess fat accumulated in the body.
(2) Increasing the concentration of high density lipoprotein (HDL) is mainly to transport cholesterol from extrahepatic tissues to the liver, decompose and regulate its metabolic level, which has a protective effect on blood vessel walls. It is found that HDL is not only influenced by genetic factors, but also can be increased through scientific exercise.
(3) Exercise to prevent hypertension can dilate blood vessels, increase capillary density, improve blood circulation and metabolism, and reduce total peripheral resistance, which is conducive to lowering blood pressure, especially diastolic blood pressure. At the same time, the blood flow speed is accelerated during exercise, which reduces the formation of thrombus.
References:
Science Movement-Baidu Encyclopedia