1, a large number of studies show that regular exercise can prolong life. Regular exercise does not show old age, poor physical exercise, 40 years old with white hair. A 30-year study shows that people who don't exercise are 365,438+0% more likely to die earlier than those who exercise regularly, because regular physical exercise can prevent heart disease and cancer.

1, striding forward

Stepping can enhance endurance, oxygen carrying capacity, improve exercise speed, burn fat, make the heart beat faster and significantly reduce cardiovascular resistance. First, walk at a relatively slow speed (but with a large stride) for 5~ 10 minutes, and then stop to do flexibility exercises and stretching exercises slowly for 5 minutes; Then step up and make your heart beat 70% of the fastest speed.

2. Running?

Running is the most popular cardiopulmonary exercise at present, and the muscle groups exercised during running include ankle joint, hip knee, leg socket, hip flexor and foot muscle. Research shows that if an ordinary person weighing 66 kilograms runs 8.4 kilometers in 30 minutes, he can burn 300 kilocalories. It is best to take a warm-up walk for 5 minutes before running, so that more nutrients can be transported to specific parts of the body for exercise.

Step 4 swim

Swimming can significantly enhance the strength of the heart and significantly reduce the risk of diabetes, stroke and heart disease. This kind of aerobic exercise in water requires people to use various techniques to move their bodies in the water.

Extended data

Warm-up activities before exercise should not be less to prevent sports injuries; After exercise, you must do relaxation exercises to ensure that you can recover your physical fatigue as soon as possible and improve your exercise level. Exercise will gradually enhance the functions of the heart, lungs and other organs, increase vital capacity, have a strong heartbeat, have sufficient blood supply and be strong. Good health is your greatest capital in your work and life.

Note 1

Don't eat within 50 minutes before and after exercise, you can add some water appropriately, keep the indoor temperature at about 20 degrees, and don't have strong winds blowing directly to the practitioners. Indoor light is suitable, neither too bright nor too dark. To reduce the difficulty for the first time, the heart rate should be controlled at 60- 100 beats/min. If allowed, people with chronic physical diseases should be accompanied by private teachers or family members. Women with no exercise history and menstrual dysmenorrhea should not practice. It is best to take a bath after a 30-minute break, especially in summer, which is easy to get heatstroke.

Note 2

Studies by British physiologists Anna Firth and John Harding show that eating sweets on an empty stomach will damage the body's absorption of various protein. They often put all kinds of protein in solutions with high sugar content, so they will find that sugar will slowly combine with protein, which will change the molecular structure of protein and reduce the nutritional value of protein.

With the increase of sweat, many trace elements in the body will be eliminated from the body. The main ingredient of dessert is sugar, but it basically does not contain vitamin B, cellulose and other nutrients needed by the human body. Because when there is a lot of sugar in the body, but the cellulose and vitamins are insufficient, the normal flora in the intestine will be eliminated, resulting in the inability of the human body to produce vitamins B2, B3, B 12 and folic acid, and at the same time, it will form nutritional deficiency more directly.

The hot season of exercise to lose weight has come slowly with the change of the weather, especially for some girls who love beauty and want to be slim, various methods to lose weight can be described as endless. For example, dieting plus exercise is the favorite way for girls to lose weight now, and it is a diet all day, but you have to eat dessert before fitness, so it is called: supplementing energy to achieve better results. In fact, this is all wrong.

Girls like exercise and fasting exercise very much, and they like to eat dessert on an empty stomach before exercise, so they mistakenly think that they can provide the energy needed for fitness. In fact, this method is wrong and bad for your health.

The benefits of exercise are endless, especially for adolescent children. Persisting in exercise can lay a solid foundation for healthy and strong growth, which will often benefit them for life. Exercise also plays an important role in improving heart function. Next, let's look at the benefits of sports!

For adolescent children, the advantage of exercise is that it can promote bone growth and thickening, increase bone density and increase bone weight. Children who love sports have strong muscles. This is because exercise makes their muscle fibers grow and increases their strength and endurance. Data show that people who don't like sports only account for about 40% of their body weight, while those who exercise regularly (such as competitive athletes) can reach 45%-50% of their body weight. In addition, the data also show that regular physical exercise can increase the chest circumference, shape the body without gaining weight, increase the height without losing bone, keep the proportion of all parts of the body coordinated, and make you look more beautiful!

The heart is the center of the circulatory system. The data show that the heart volume of regular exercisers is larger than that of ordinary people, the number of pulses per minute is smaller than that of non-exercisers when they are quiet, and the stroke output is larger than that of non-exercisers. People who don't like sports output about 5000 ml of blood per minute in peace, 20000 ml in strenuous exercise and 35000 ml in strenuous exercise. Adolescence is an ideal period for physical exercise. If you strengthen physical exercise in adolescence, the benefits of exercise will last his life.

The nervous system is the headquarters of human life, and its blood demand and oxygen demand are also more than those of ordinary organs. As we said before, physical exercise can improve the functions of respiratory system and blood circulation system, increase oxygen intake and blood output, and make nerve cells get more sufficient energy and oxygen supply, which is conducive to the normal and efficient work of the nervous system, especially the brain, and has obvious effects on improving the intensity, balance and flexibility of the nervous working process.

Some research data show that regular exercise can make the brain's excitement and inhibition process alternate reasonably, and at the same time keep the nervous system excited and avoid excessive tension, thus achieving the purpose of eliminating fatigue and keeping a clear head. In sports, all attention will be focused on how to exercise, so that all other ideological and emotional burdens can be put aside. In addition, exercise can improve the quality of sleep and ensure sufficient energy when awake, which is extremely important for learning.

Baidu Encyclopedia: Sports