How does exercise make you stronger and healthier?
Even on the first day of exercise, you are healthier than yesterday. Why? Your body responds quickly and builds new cells and tissues to support exercise. Your physical condition will be better, so that you can better cope with the exercise to be done tomorrow. Isn't this amazing?
When you start to stick to the aerobic exercise plan, some amazing changes will happen to your body. All physical improvements will increase your maximum oxygen uptake, which is a measure of your health. Specifically, the maximum oxygen uptake is a measure of a person's maximum oxygen consumption in one minute of exercise.
These are the incredible changes you will see in yourself:
heart
When you exercise for a period of time, your heart will become bigger, and more blood can be delivered with each beat (or shock). This will deliver more oxygen to all cells in your body. At the same time, your heart becomes stronger and can deliver blood more effectively.
boat
Because your physical strength needs more oxygen support, your body will produce more capillaries to facilitate more oxygen transmission. Isn't this amazing? In addition, with the passage of time, regular exercise will make your blood vessels more efficient, more flexible and blood more oxygen-enriched. In addition, increased blood flows in your blood vessels, which can remove excess cholesterol and prevent you from being blocked by blood vessels that may lead to strokes and heart attacks.
erythrocyte
Exercise every day, and your body will say, "OK, I get it. You need more oxygen. Ok, increase the production of red blood cells! " As the number of red blood cells increases, you can inhale more oxygen more comfortably.
cellular level
This progress is also amazing. Every cell in your body has these small generators called mitochondria. They combine oxygen with glucose (or other fuel molecules) to produce energy. This combination produces adenosine triphosphate, a molecule that provides the fuel that cells need to run every day. Guess what happens when you exercise regularly? Yes, your body makes more and better mitochondria in every cell, which makes you stronger and more endurance when you do anything in life. Wow! Isn't this exciting! ?
muscle
When you do some difficult activities with your muscles, whether it is aerobic exercise or weight-bearing exercise, your body will build new muscle tissue. When lifting weights, there will be slight cracks in the muscles. When these cracks heal, the muscles will become stronger and clearer. Having bigger and stronger muscles will speed up metabolism and make it easier to keep weight.
Your maximum oxygen uptake
If you want to test your maximal oxygen uptake, it is an easy way to do the rockport walking fitness test. This is considered to be an accurate method to measure the maximum oxygen uptake. If you can't make your heart rate exceed 120 by brisk walking, here is a similar jogging test. Similarly, these tests must be completed with the doctor's permission. )
What is the best way to exercise?
The best way to exercise is to persist for half an hour every day, whether it lasts for half an hour or half an hour all day. You need to move towards the goal of making your heart rate reach 55-85% of the maximum heart rate. This is the formula for calculating the maximum heart rate:
Maximum heart rate =208- (0.7 times of age)
For example, if you are 40 years old, then your maximum heart rate = 208-(0.7×40)= 180.
The general heart rate level should be between 99- 126 per minute.
A good heart rate level should be between 126- 153 per minute.
Therefore, it doesn't matter whether you walk or run, ride a bike or swim, play tennis or rake the yard. As long as you stick to it every day and let your heart beat freely, you will be healthier every day. Compared with walking, the only advantage of running is that you can burn more calories in a shorter time. But compared with running, the advantage of walking fast is that it is easier for the joints. So just choose a sport that you like better!
Besides, you need to remember not to worry when you have to stop exercising. As long as you can finish it later, that's good. You can exercise in the morning and evening 15 minutes. So everyone has time to exercise, don't they?
The book about healthy living that I will publish will provide more information about healthy exercise. At the same time, all you need is a pair of rubber-soled sneakers that are easy to wear and move. Occasionally diversifying the content of sports is both a new muscle challenge and a pleasure. Here are some aerobic exercises you can try:
* Riding a bike
* Cross-country skiing
* Swimming
* Tennis
* Hard yoga training
* squash
* Hiking
* Canoeing
* Golf
* Football.
* Jump (skipping rope or trampoline)
* Dancing