The importance of slow and proper exercise, you must do enough warm-up exercise before strenuous exercise. People who don't exercise regularly should pay attention to these points, and moderate exercise can be full of enthusiasm for life. Next, I will share with you the importance of slow and proper exercise.
Importance of slow and proper exercise 1 Effect on muscles
With the increase of age, muscles begin to atrophy, which is a physiological process, and the static state caused by long-term inactivity will accelerate this process. With the increase of age, the number of muscle fibers gradually decreases. At the age of 50, muscles must be stretched longer than at the age of 20 in order to respond to external stimuli.
The decrease of water in tendon makes tendon tissue stiff and its ability to bear stress weakened. The grip strength is smaller than before. The general ability in daily life is weakened, even the ability to turn the key and open bottles and cans when opening the door is weakened. With the increase of age, the total amount of blood pumped by myocardium to the whole body decreases, and general activities will soon make you feel tired and take a long time to recover.
The body's metabolic rate (the speed at which the body converts food into energy) slows down, which may also be an important reason for obesity and the increase of "harmful" cholesterol in the human body.
Effects on bones
In a person's life, bone tissue is in an alternating process of continuous absorption and formation, which basically maintains the dynamic balance between bone absorption and bone formation. This process is called bone remodeling. With the increase of age, the balance of bone absorption and formation is broken, and the loss of bone tissue is greater than the formation of bone tissue.
At this time, the minerals in bone tissue will decrease, the bone density will decrease and the brittleness will increase. Due to bone loss, osteoporosis appeared. Osteoporosis not only affects older women, but the latest research shows that older men are increasingly troubled by osteoporosis. On the spine, osteoporosis can lead to vertebral compression fractures or wedge-shaped changes, resulting in round back deformity. Osteoporosis is also the main internal cause of fractures around the hip joint (such as intra-capsule fracture of femoral neck and intertrochanteric fracture of femur) and wrist (distal radius) in the elderly.
We use cartilage as a cushion between bones to prevent direct friction between bones. This liner has also undergone chemical changes at this time. Due to the decrease of water, cartilage is more fragile than before. In addition, after cartilage degeneration, osteoarthritis further develops. Ligament, as an important tissue connecting bone tissue, is not as elastic and flexible as before.
Effect on joints
Due to the changes of ligaments and tendons, the mobility of joints began to be limited and the flexibility decreased.
Due to the strain and rupture of cartilage, inflammation and osteoarthritis appear in joints.
The benefits of exercise for the elderly
For the elderly, the benefits of exercise are obvious. Generally speaking, exercise can maintain the vitality of important organs such as the heart and lungs, cultivate a positive and optimistic attitude towards life and promote the metabolism of the human body. Locally speaking, exercise can increase the strength of bones and delay the development of osteoporosis.
Exercise can also improve muscle strength and mobility. And the flexibility of joints, tendons and ligaments can be maintained.
Exercise methods for the elderly
Some weight-bearing exercises should be carried out, such as walking (which can be regarded as the best way to maintain bone strength), jogging, hiking, dancing and strength training. In addition, swimming and cycling are also effective methods. As long as you add 30 minutes of exercise time to your daily life and persevere, you will benefit from it.
It is very important to design a training plan for yourself according to your own ability and special needs. Most elderly people, even if they are over 85 years old, have some chronic diseases or are not active, they can still take part in some less strenuous sports. But before you start exercising, you must listen to the opinions of the relevant doctors and get the consent of the doctors to ensure safety.
The importance of slow and proper exercise. Exercise can stabilize mood and relieve pain.
I believe many female friends have been troubled by their holidays. On those special days of each month, you not only have to bear physical pain, but also your mood is more prone to fluctuations. This is actually a medical "premenstrual syndrome".
According to scientific statistics, nearly 75% of women have experienced some form of PMS, which is actually related to our hormones. Just before ovulation, the concentration of estrogen in the body can reach five times the basic level.
Then two weeks before menstruation, estrogen will fluctuate up and down until after menstruation. In addition to the fluctuation of estrogen, progesterone hormone also rises intermittently, reaching the highest level before menstrual cramps.
As we know, hormones can not only affect the physical state, but also affect the mood. This is why women not only have all kinds of physical discomfort before and after menstruation, but also are particularly emotional and prone to depression or anger.
According to the authors John and Reddy, the magic weapon to relieve PMS is exercise.
First of all, exercise can increase the concentration of serotonin in the brain and balance the levels of dopamine, norepinephrine and other hormones in the brain. And serotonin is a magical substance, which is responsible for controlling the reason in the brain.
And dopamine, I believe everyone has heard of it, is a hormone that makes us feel happy. Exercise, by balancing this series of hormones, can make us feel more stable and optimistic during menstruation.
Besides, exercise can also relieve our physical pain. Many women will drink brown sugar water during dysmenorrhea, but according to nutritional analysis, the vast majority of brown sugar is sucrose, which has no other function except supplementing energy. Some women will take painkillers, which is of course the most immediate way, but painkillers will do some harm to the stomach after all.
Exercise can relieve pain without side effects, because during exercise, our brain will secrete a substance called endorphin.
Endorphin is a natural analgesic, which can produce the same analgesic effect as morphine and opium. Therefore, if you are troubled by dysmenorrhea, you can do short-term strenuous exercise every day a few days before menstruation. For example, running outdoors, or going to the gym to do a treadmill, rowing machine, cycling, swimming and so on.
Since exercise can be used to relieve menstrual pain, can it be used to relieve other pains? Of course. Some researchers in Germany conducted experiments on pregnant women. They put a fitness bike in the delivery room to let the parturient exercise during delivery. The experimental results are surprising. 84% of pregnant women said that the degree of contractions during exercise is lighter than that during rest.
It is a subversive idea to have children while exercising. More subversive, John and Reddy believe that healthy women should insist on 30 minutes of moderate-intensity aerobic exercise every day during pregnancy.
Generally speaking, we all think that pregnant women should stay in bed more. But John and Reddy found through experiments that doing more exercise during pregnancy can not only reduce the risk of diabetes, hypertension and preeclampsia during pregnancy, but also make the baby smarter!
This is because exercise pushes the fetus in the womb. This kind of stimulation has the same effect as holding a fetus, which can promote the development of fetal brain. Therefore, if expectant mothers want their children to win at the starting line, they don't have to sign up for a lot of early education classes, just take their legs!
Maybe you will say, exercise after giving birth and exercise after pregnancy. Isn't it dangerous? In fact, it is precisely because you have such worries and concerns that you will develop a lazy attitude towards home life after a long time. In fact, there is nothing wrong with proper exercise. The key depends on how motivated you are to do it.
Second, exercise can delay aging.
It is said that exercise is good for body and mind and can relieve pain. Let's talk about the important role that exercise plays in the process of our aging.
What role? John and Reddy believe that exercise can not only relieve menopausal symptoms, but also prevent brain degeneration.
Many menopausal women will have hot flashes, night sweats, irritability and other problems, which are actually caused by hormonal changes in our bodies. Exercise can alleviate these symptoms by regulating hormones in the body.
Most importantly, exercise can prevent various chronic diseases of the elderly. People's aging is often reflected in various small things. For example, forgetting words, for example, not being able to say it when speaking, and so on. These are all manifestations of our cognitive impairment.
Mild cognitive impairment is not a big problem, but once it worsens, it will lead to serious problems, such as Alzheimer's disease. The magic of exercise is that it can prevent brain damage and reverse cell degeneration related to aging.
According to a neuroscientist's experimental research, only six months of exercise can reshape the key areas of the brain and make the brain younger.
In other words, it is not those expensive health products that can really prolong life, but exercise. In addition to making our brains younger, exercise also has the functions of strengthening the cardiovascular system, regulating energy, strengthening the immune system and strengthening bones. And each of these items is closely related to our health.
All of the above are about the relationship between exercise and body. In fact, exercise is not only beneficial to our health, but also helpful to our mental health.
Third, exercise is good for mental health.
Why do we often feel great pressure in modern society? Why are people more prone to anxiety and depression than before? This is actually related to our human instinct.
We know that human beings living in primitive society often have to worry about survival. Looking for food and avoiding the attack of fierce animals are all pressures that primitive humans must face. If you look at it this way, primitive people have to face life and death every day, which is more stressful than modern people.
However, why don't they have the problem of obesity and less mental illness? I guess you also thought of it, because primitive humans had a lot of running. In order to survive, primitive humans ran an average of 8000 to 16000 meters every day. These runs consume fat and reduce this heavy stress.
But in modern society, our sources of stress have become complicated. Although we no longer worry about food, we have to worry about the house, children's schooling and promotion and salary increase.
The pressure has not decreased, but the amount of exercise has decreased. At this time, various problems appeared. Our body will have various diseases because of obesity, such as hypertension, diabetes and coronary heart disease; We also have various psychological problems, such as depression and anxiety.
So John and Reddy believe that our modern civilization is fundamentally against human instinct, which is why there are so many modern diseases.
What is the solution? Quite simply, try to learn from our ancestors' "fine traditions" from their living habits.
For example, don't overeat, reduce fat intake and keep exercising. Only in this way can we improve the brain physically, rely on human instinct, arouse the feeling of self-confidence physically, and let the body wake up from hibernation.
The importance of slow and proper exercise 3 The importance of relaxation after exercise.
1, achieving sports effect.
Relaxation exercise is actually cooling down after exercise, which can not be ignored as well as preheating before exercise, so as to achieve good exercise effect. If you don't exercise immediately after the exercise, not only the muscles and nerves running at high speed can't be buffered, but also the hormone level and blood pressure haven't come down, which is very unfavorable to the cardiovascular and cerebrovascular diseases of human body. Moderate relaxation after exercise can make all parts of the body slowly adapt to the cessation of exercise and protect their health.
2. Inhale oxygen in time
Secondly, in the process of exercise, human metabolism needs a lot of oxygen, and the human body will also produce a lot of waste gas such as carbon dioxide in the process of metabolism, which will be excreted with breathing. Because of the intense exercise, the human body may not be able to provide oxygen for a while, or the carbon dioxide in the body may not be eliminated in time. If you do some relaxation exercises, you can breathe in oxygen and exhale carbon dioxide in time.
3. Relieve mental stress
In addition, after the exercise, the human body must slowly return to a relatively quiet state in order to slowly relieve the psychological tension during exercise. From the psychological point of view, fully relaxing exercise after exercise can not only help people recover psychologically, but also cultivate a positive attitude.