First, about 20 years old. At this stage, "regular physical strength" should be obtained through muscle strengthening training. You can do 1 weight training every other day every week for about 30 minutes, and exercise the main muscle groups (chest muscles, shoulder muscles, back muscles, biceps, triceps, abdominal muscles and leg muscles). In addition, you can do cardiovascular exercise for 20 minutes, such as aerobics, jogging, cycling and so on.
Second, about 30 years old. During this period, the oxygen intake, which is essential for endurance, will gradually decrease. In order to maintain the high flexibility of joints, we should do more stretching exercises and pay attention to the exercise of cardiovascular system. People in sedentary offices should pay more attention to doing some stretching exercises. The method is: lie on your back, try to lift your knees to your chest for 30 seconds or lift your legs separately, try to raise them as high as possible and stick to them for 30 seconds.
Third, after 40 years old. During this period, people's physical strength gradually declines, muscles gradually shrink, and the body begins to "gain weight", which is related to the reduction of total muscle mass. Exercise twice a week, including: 25 ~ 30 minutes of cardiovascular exercise with moderate intensity; 10 ~ 15 minutes of instrument practice should be small and frequent. In order to prevent accidents, it is best not to use dumbbells, but to use more fitness equipment; 5 ~ 10 minutes of stretching exercise, pay special attention to the activities of each joint and those muscles that are easy to atrophy. In addition, 1 45 minutes of practice should be increased during the interval (push-ups, semi-squats, etc.). You don't need instruments).
aerobic exercise
Aerobic exercise refers to those sustained exercises aimed at enhancing the human body's ability to inhale, transport and utilize oxygen. These activities can effectively improve the functions of the heart, lungs and blood vessels which are vital to people's health.
The core concept of aerobic metabolic exercise is balance, which is the basis of health, including the balance between movement and static, the balance between psychological tension and relaxation, and the balance of metabolism. The improvement of aerobic exercise on physical fitness is mainly reflected in the following points:
1. Increase the total blood volume. Oxygen is supplied to all parts of the body with blood, and the increase of blood volume correspondingly enhances the oxygen delivery ability.
2. Enhance lung function. Aerobic metabolism accelerates the breathing of exercisers, thus increasing vital capacity and improving oxygen absorption ability.
3. Improve heart function and prevent the occurrence of heart disease. Aerobic metabolic exercise makes the heart muscle strong, excretes more blood at a time, and increases the proportion of high-density lipoprotein in the blood that can prevent coronary heart disease.
4. Increase bone density and prevent osteoporosis. With the increase of age, the calcium in human bones gradually decreases, so the elderly are prone to fracture. Aerobic metabolic exercise can effectively prevent the loss of calcium.
5. Reduce body fat and prevent obesity-related diseases.
6. Improve mental state and increase the ability to cope with various pressures in life. When a person lacks exercise, he often feels tired, depressed, has poor memory and even loses interest in work. Aerobic metabolic exercise can reverse this state and make people feel full and relaxed.
Supplementing nutrition, enhancing physique and immunity
I. protein
Protein is the basic element of human cells and the main component of white blood cells and antibodies. If the body is seriously short of protein, it will reduce the number of lymphocytes and lead to a serious decline in immune function. Therefore, eating more foods with high protein content, such as fresh meat, chicken, duck, fish, eggs, milk and dairy products, and rich animal protein can help you improve your immunity. It is suggested to drink one or two glasses of milk every day and maintain proper intake of protein, which can maintain the body's basic defense ability!
Two. vitamin A
Vitamin A is related to the integrity of cells and can help cells to resist oxidation. If the body lacks vitamin A, the volume of thymus and spleen will be reduced, and correspondingly, the vitality of natural killer cells will also be reduced. Therefore, taking enough vitamin A can enhance the vitality of immune cells and increase the number of immune cells.
Three. vitamin C
Vitamin C can promote the immune system, increase the ability of white blood cells to swallow bacteria, enhance the ability of thymus and lymphocytes, help the human body to increase resistance and increase the content of interferon in the blood. It is an effective antioxidant, which can resist destructive molecules and is one of the vitamins to enhance immunity. Apples, lemons, oranges and other fruits and vegetables rich in vitamin C are all good food sources to enhance immunity.
Four. tocopherol
Vitamin E is the bane of free radicals and can also promote the production of antibodies. From the antiviral point of view, it has antioxidant effect and strengthens immune cells. Generally speaking, beans, wheat germ, fruits and vegetables, vegetable oil and stone fruit contain more vitamin E, but due to the change of modern people's eating habits, the diet is unbalanced, and the content of vitamin E that can be ingested from food is very low. If you are worried about the recent SARS epidemic, you can use nutritional supplements to supplement the vitamin E your body needs.
B vitamins and minerals
Vitamin B group is related to the production of antibodies, leukocytes and complements in vivo. Lack of vitamin B group will affect the number of lymphocytes and antibody production, and will also cause thymus atrophy. Vitamin B mainly exists in milk, fresh meat, green leafy vegetables, whole grains and other foods. People with weak immunity can take more of these foods to enhance their immunity.
In addition, minerals also play an important role in affecting human immunity. Lack of "iron" will reduce the ability and activity of phagocytes; Lack of "zinc" will cause thymus atrophy and reduce the ability to destroy cells; Lack of "copper" will affect the production of antibodies, in addition, "magnesium" can improve the functions of T cells and B cells; "Selenium" can reduce the deformation of virus, prevent virus infection and improve the ability of immune cells.
Eat more garlic.
Garlic has the functions of antioxidation, enhancing immunity and antivirus, inhibiting cytomegalovirus, promoting T lymphocyte transformation, improving the activity of white blood cells and macrophages, delaying and partially inhibiting the synthesis of bacterial DNA and protein, achieving antibacterial and bactericidal effects, and preventing and treating various infectious diseases.
Therefore, if you can eat garlic every day, the amount of about two cloves can not only enhance immunity to prevent diseases, but also reduce the chance of death from SARS.