However, birth, illness and death are irresistible natural laws. Is it irresistible, just let nature take its course and let it grow old? Of course not. The book "Younger Next Year" puts forward a new view that "getting old is not equal to getting old", that is to say, when we reach the age of 80, when our hair is gray and our skin is slack, we can still have the flexible muscles, strong bones and vigorous energy we had at the age of 50. Is it against our times? !
"Younger Next Year" follows the biological law and points out that the key to getting old before getting old is to urge the brain to send out "growth signals" and overcome "aging signals". For example, exercise, healthy diet and happy mood can send growth signals to the body and constantly update the human system. On the basis of the author's own experiments, seven rules for reversing the physiological clock are put forward. Finally, a series of practical suggestions are put forward for readers.
According to the ideas in the book, adjust your lifestyle, be healthy and less sick, slim and not dieting, not old and not old, 80 years old and 50 years old, and grow old with health, elegance and dignity.
Younger Next Year is co-authored by two American authors, Chris and Henry.
The author Henry is an experienced doctor of medicine who pays attention to the long-term follow-up of patients' lifestyle and health status. He is an authoritative expert in the field of evolutionary biology and the author of this book's theoretical views.
Chris, a retired lawyer and a "white mouse", personally experimented with Henry's principles. He is over 80 years old and still has a physique of 50 years old. He can participate in all kinds of outdoor sports without obstacles.
Henry's seven principles run through the whole text. After I understand it, it can be summarized into three aspects: scientific movement, reasonable diet and emotional input. Among them, exercise is the most critical, but the three complement each other, blend into one, and are indispensable.
Now let's follow the author into the biological world and uncover the mystery of the reversal of physiological clock. ......
0 1 reveals the mystery of life in sports
First, learn about our Darwinian body.
The author of "Younger Next Year" starts with the first life movement 3.5 billion years ago. The human body basically evolved 200,000 years ago. Although our life is changing with each passing day, the body can only recognize two signals: spring and winter.
The author believes that our bodies interpret inactivity, laziness, overeating, stress, anxiety and loneliness in modern life as "winter" signals. In winter, our bodies try their best to store fat and slow down metabolism, which makes people negative, obese and sick.
If you exercise, you send a signal of "spring" to your body. In spring, your body will secrete a lot of growth factors, constantly repair and update your body, your muscles will become strong, and your heart will become strong, thin and energetic.
Second, exercise promotes the body to secrete growth factors.
Henry compared the complex human tissue to two kinds of cytokines: "aging (C-6)" and growth (C- 10) ". C-6 controls inflammation and leads aging, but it is also an inducement to trigger the secretion of growth factors. C- 10 controls repair and growth, leading youth; When not exercising, C-6 is continuously secreted in a small amount. Only after exercise, C-6 increased sharply to stimulate the secretion of C- 10.
Just like every time you sweat during exercise, the blood of energetic growth factor C- 10 happily flows through your brain, heart and soles, and your nerves and muscles are refreshed, making you look energetic, slim and healthy.
Third, exercise can reduce diseases by 70%.
From the biological point of view, 70% of common diseases such as heart disease, stroke and diabetes are related to lifestyle. If you don't exercise or work for a long time, aging factor (c-6) will soak in the body for a long time, become a cleaner of blood vessels, collect garbage such as blood lipids and cholesterol, and form plaques. The body cannot secrete growth factor (C- 10) to repair and treat plaque, and any small fragment of plaque will drift to any part of the brain, blocking arterioles, leading to stroke and dementia. If it drifts to the kidneys, it will have high blood pressure; Entering the penis will make you impotent.
A few days ago, when I was in the hospital with my bed, I saw patients undergoing rehabilitation training and asked them if they loved sports before they got sick. They all spit out vague "no love" from the crooked corners of their mouths, watching them do crooked movements every day, and thinking to themselves: Is this to pay off the debts they owed for not exercising before?
The two factors are "tied" together, and you are letting yourself go and let your body soak in the "C-6 aging" bath for a long time, getting old day by day; Or exercise, let "C- 10 growth factor" flow all over your body, and you will be younger next year. The decision is in your hands.
Lose weight without dieting, the secret of being healthy and slim.
Modern people live a carefree life, not worrying about not having enough to eat but worrying about losing weight. After investigation, nine out of ten people said they were losing weight, and one was going to lose weight. So how to lose weight scientifically?
First, improve the basal metabolic rate, and do not go on a diet to lose weight.
Exercise can increase basal metabolic rate by 50%. After exercise, although I left the gym, I can still have a high-intensity metabolism at other times of the day and keep burning my little belly.
For example, sedentary people will get fat if they eat 2000 calories a day, while people who love sports will get fat if they eat 4000 calories a day, because people who love sports have a high proportion of muscles and need more food and energy to maintain them.
I finally understand why everyone eats in the same canteen. Some people eat more than me every day, but are thinner than me. People go straight to the gym after work and take exercise as a job. After work, I lay at home, Ge You, wandering around the community happily, thinking that this is exercise. I slapped myself after reading this book.
Second, stay away from junk food and don't go on a diet to lose weight.
Just because you don't need to go on a diet to lose weight doesn't mean you can eat and drink indiscriminately. The author suggests to stay away from harmful carbohydrates such as potatoes, refined flour and sugar, and from saturated fats such as butter, cheese and red meat with long shelf life. On the basis of exercise, eat more healthy foods such as vegetables, fruits, whole grains and fish, and you will have a solid and symmetrical slim figure.
Happiness is the magic weapon of youth and health.
The author believes that in order to live a healthy and happy life, besides exercise and diet, we should also maintain harmonious interpersonal relationships with others. The emotional connection between people is an important part of the good life of human beings. Actively participate in group activities, take the initiative to care for, love and help others, and establish harmonious interpersonal relationships with people around you. There will be a "marginal vibration" between you and the people around you. At this time, the brain will unconsciously secrete "happiness factor", increase your happiness index, and happy people will look young, which coincides with what we often say.
How's your luck?
"Young Next Year" mentioned many times that exercise is the key factor to keep healthy. Let's analyze in detail how to exercise scientifically and effectively.
The author thinks that different forms and intensities of exercise will trigger different biological reactions. Chris used his heart rate monitor to carry out detailed experiments on running, weightlifting, skiing and other sports, and finally provided readers with three levels of sports advice.
The first level, long and slow movement.
Exercise 6 days a week for 45-60 minutes each time. At this stage, distance is more important than speed.
The heart rate reaches 60%-65% of the highest heart rate (burning fat), and the approximate algorithm of the highest heart rate is 220 minus age.
You can ride a bike, hike, jog and other aerobic exercises.
The second level is the combination of strength training and long and slow exercise.
Exercise 6 days a week, including 4 days of slow exercise and 2 days of strength training.
The repair period of strength training takes 48 hours, so it is 2 days per week, and no more than 3 days at most.
Strength training can choose weightlifting, skiing and so on.
The third level, the combination of aerobic and anaerobic exercise.
Still exercise 6 days a week, at least 4 days aerobic exercise.
Deep aerobic exercise (burning glucose) with 1 hour reaches 70-85% of the highest heart rate, prompting your body to store more glucose and prepare for continuous high-intensity exercise.
The final sprint 10 second reaches 85%- 100% of the highest heart rate (burning lactic acid), such as the final sprint 100 meter.
The author also reminds that exercise should be gradual, starting with feeling comfortable, and not too relaxed or excessive. It is best to consult a doctor and coach before exercise.
If you are a rookie in sports, starting from the first level, just like the promotion in the workplace, step by step, there is no need to panic.
Because the author said:
Entering the first stage will take you across the threshold of longevity;
Step into the second stage to improve muscle flexibility and nerve coordination;
Stepping into the third stage will make you slimmer and more energetic.
Follow the above rules and make your own anti-aging plan. At 80, you have a 40-year-old heart, 50-year-old muscles and 60-year-old energy. It is not a dream to be younger next year.