The benefits of sit-ups
1, promoting metabolism
Exercise can help the body to restore the regulation of metabolism, stimulate the physical strength of the body, consume excess energy, and thus metabolize fat.
2. Prevent fat formation
Muscle exercise increases the utilization rate of free fatty acids and glucose in blood, and makes fat cells shrink and thin; On the other hand, excess sugar is consumed and cannot be converted into fat, which reduces the formation of fat.
3. Improve the cardiovascular system
Exercise helps to improve myocardial metabolism, enhance myocardial working ability, enhance myocardial contractility, improve the adaptability of obese cardiovascular system to physical load, reduce cardiac load, and thus improve the function of cardiovascular system.
4. Improve lung respiratory function.
Exercise increases the strength of respiratory muscles, increases the range of chest activity and vital capacity, improves the function of lung ventilation and ventilation, accelerates gas exchange, and is conducive to more oxidation and combustion of excess fat.
5, promote gastrointestinal peristalsis
Exercise improves the regulating function of abdominal visceral activity, increases gastrointestinal peristalsis and its blood circulation, and reduces complications such as abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids and drowsiness.
6, increase brain vitality
Exercise adjusts the activity state of cerebral cortex, makes it full of vitality, and increases confidence in overcoming obesity.
The misunderstanding of sit-ups
The greater the intensity of exercise, the better.
There are many kinds of sports, some are intense and some are mild. You must pay attention to the choice of intensity when exercising. Especially for women, the load is limited. When exercising, if you choose your own body? Bear? Being unable to exercise makes the heart and body unable to bear the load and affects the health of the heart.
How to confirm whether the exercise is in place? When exercising, pay attention to raising the heart rate to the highest and lowest safe heart rate range. If the heart rate does not reach the minimum heart rate, it means that the amount of exercise is too small and the intensity of exercise is not enough, which needs to be increased and improved; If the maximum heart rate is exceeded, the exercise intensity is too high and needs to be reduced.
For friends who exercise to lose weight and keep fit, it is enough to be close to the lowest heart rate during exercise. Such exercise intensity can not only achieve the goal of losing weight, but also play a good role in enhancing the functions of cardiovascular system and respiratory system.
The longer you exercise, the better.
Whatever you do, you should follow the principle of moderation. Many things are not the more the better, and sports are the same. The body will produce lactic acid during exercise, and long-term exercise will make lactic acid accumulate in the body.
Lactic acid is the main cause of muscle fatigue, muscle soreness, muscle spasm, anaerobic threshold and oxygen debt. Therefore, if you don't pay attention to the principle of moderation during exercise, you will be exhausted or even depressed the next day.
In addition, jogging or other relaxation exercises after exercise can improve the elimination efficiency of lactic acid after exercise.
The discomfort of sit-ups
foolish
In fitness activities, don't feel dizzy except to start practicing some rotation movements. If there is persistent or short-term dizziness and nausea, it is a signal of insufficient blood supply to the brain, and the cardiovascular and cerebrovascular systems and cervical vertebrae should be checked in time.
Thirst and nausea
It is normal to feel thirsty after exercise. If you drink enough water and still don't quench your thirst and urinate too much, it is not a normal phenomenon, but a precursor to excessive exercise. You should stop exercising and check your pancreatic function at the same time.
Rough breath
Shortness of breath will occur during strenuous exercise, wheezing will occur in different degrees at different exercise intensities, and it will be normal after rest. If you have slight activity and can't recover after a long rest, this may be a signal that your lungs are damaged. If your lungs are damaged, your breathing will thicken and your lungs will fail. When this happens, you should stop your activities.
Feel unbearable hunger
After strenuous exercise, I don't want to eat for the time being, and my appetite will recover after rest. This is a normal phenomenon. It's not normal if you don't want to eat for a long time. You should check your digestive function. It is normal for appetite to increase after exercise, but if appetite increases suddenly and continuously, it is necessary to check pancreatic function.
arthralgia
If the pain occurs at or near the joint and there is joint dysfunction, whether ligament strain should be considered. In addition, due to the weak strength of women, it is easy to get meniscus injury of knee joint during exercise.
have a headache
There should be no headache during or after all normal physical activities. When you have a headache, you should stop your activities and focus on the nervous, cardiovascular and cerebrovascular systems.
Mental exhaustion
It is a manifestation of kidney deficiency, and whether the liver is damaged should be considered at the same time. Therefore, patients with liver disease should reduce exercise, and if they still feel persistent fatigue after reducing exercise, they should check their liver and circulatory system.
weakness of limbs
It's normal to have no strength after fitness. Generally, you should recover after a rest 15 minutes. If it can't recover after a few days, it is a signal that the spleen is damaged, because the spleen dominates the muscles of the limbs. If it is accompanied by abdominal distension, it is necessary to reduce the amount of exercise.
perspire heavily
Exercise usually perspires. If you exercise too much, sweat in your chest and shortness of breath, it may be a signal that your heart is affected. At this time, you should stop strenuous exercise immediately.
Muscle pain
It is normal for people who have just started activities, who have stopped activities for a long time and resumed activities, or who have changed the content of new activities. If muscle pain persists, check whether muscle and soft tissue are damaged.
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