What are the benefits of exercise? 1 First, improve your body shape.
The most basic function of exercise is to change the body shape. Through fitness, you can increase or decrease any part of the body (as long as there is muscle tissue) and effectively change its shape, so as to achieve the effect of beautiful figure, and this process can be controlled, which is often called weight loss and shaping.
Second, exercise is beneficial to the health of the whole body from the inside out.
In order to study the relationship between exercise and health, Soviet scientists have done the following interesting experiments.
A group of 20-30-year-old men who were completely healthy after examination were taken as the experimental group, and it was stipulated that they were not allowed to sit up, stand or do sports for 20 days and nights.
Another group of people with the same conditions were selected as the control group and accepted the experiment according to the above provisions. The difference is that the control group is allowed to exercise on special equipment for four times on the basis of keeping lying posture day and night.
Three to five days later, everyone in the experimental group reported back muscle pain, loss of appetite and constipation.
Twenty days and nights passed, and when they got out of bed, they immediately felt dizzy, their muscles were extremely weak, their pulse accelerated and slowed down abnormally, their arterial pressure was dangerously high, and their heart function dropped by 70%.
The tissue in the body is severely deprived of oxygen, and even standing and walking slowly feels muscle pain. This situation lasted for 2-4 days after the experiment.
While the control group basically maintained the level of working ability. Too little activity will cause changes in the central nervous system and endocrine system, make people emotionally unstable and have obstacles in metabolism.
Muscle atrophy, changes in bone tissue composition, rapid malignant cardiovascular system, gastrointestinal dysfunction, renal dysfunction. It is obvious that physical exercise is good for health.
Third, exercise can prolong life.
On the basis of good health, life expectancy can be extended. The study found that mice who exercised every day lived 25% longer than those who kept still. Rabbits can live for 15 years on average, but rabbits can only live for 4-5 years.
Shepherd dogs can live for 27 years, while domestic dogs can only live for 13 years. Elephants can live to be 200 years old in the wild, and elephants caught and fed from childhood can't live to be 100 years old at most.
The reason why wild animals live longer than farmed animals is that they often keep frequent exercise.
Post office workers and field workers live longer than office workers.
Pillows are our closest companions when we sleep. Once used improperly, it will affect our health. To this end, health experts suggest that in order to have a healthy sleep, it is best to check whether your pillow is suitable.
What are the benefits of exercise? 2 1. Relieve muscle tension and make the body more relaxed.
2. Make the body easier to exercise, thus improving the coordination of the body.
3, can expand the range of activities of the body, such as stretching before climbing a mountain will make your movements unconstrained.
4, can prevent muscle sprain (strong, soft `, stretched muscles are more able to withstand pressure than stiff, unstretched muscles).
5, help to maintain the flexibility of the body, the body will not become more and more rigid with age.
6. It can make your muscles firmer and your lines smoother.
Everyone can learn to stretch, regardless of their age and flexibility. Whether you are sitting at your desk all day doing mental work; Or do manual labor such as digging ditches, doing housework, driving, and working by the assembly line; Whether you exercise regularly or not, you can stretch. If you are healthy and have no special diseases, then you can easily learn to stretch safely and happily.
Usually do more stretching exercises to detoxify. Stretching exercise mainly improves the body's anti-oxygen ability by pulling muscles and joints.
Regular stretching exercises help to relax joints and muscles, improve joint mobility, enhance body flexibility and reduce sports injuries, and stretching exercises are not as easy to get injured as instrument training.
Conducive to the recovery of fatigue and the smooth flow of lymph glands all over the body. For example, massage before and after exercise can enhance blood metabolism.
What are the benefits of exercise? As we all know, exercise can strengthen the body and reduce remodeling. As we all know, many diseases will be relieved or disappeared after exercise, and exercise actually plays the role of "half a doctor".
Anxiety. What's it like to have a hearty exercise after a hard day? Exercise can promote the brain to produce a chemical called endorphin, which can improve mood and relieve tension and anxiety.
Arthritis. Arthritis patients will find it difficult to exercise regularly on land, and the best solution is to exercise in water. The resistance of water is 12 times that of air, and the buoyancy of water reduces the pressure of joints, so it can enhance muscle strength without damaging joints. If you feel joint pain after waking up in the morning, you'd better schedule your exercise later in the day.
Headache. Careline, a registered nurse in psychiatry? Simms suggested that a leisurely walk in the park or riding a bike at home is a good choice.
Osteoporosis. If the bone density is too low, weight-bearing exercise and resistance exercise are the best choices, and even the lowest intensity exercise can see the effect. Squats and shoulder lifts can effectively exercise multiple joints and muscles, thus enhancing bone strength.
Depression. When you find yourself depressed and show signs of depression, please start fitness. Moderate intensity exercise can treat any degree of depression. Especially, exercising with "healthy friends" can overcome loneliness.
Menopause. Menopausal women should take part in 2-3 strength trainings and 5 cardio-pulmonary exercises every week, so as to prevent excessive weight gain after menopause and maintain normal metabolic rate.
Low back pain Middle-aged people's low back pain mostly comes from poor posture, and the core muscles (waist and abdomen muscles) are weak. Exercising waist and abdomen can enhance muscle control and improve the stability of spine. The best way to exercise is to lie flat. The specific method is to lie prone on the fitness mat, support the body with elbow joints and toes, lift the whole body off the bed surface, and keep the trunk and legs tight.
Fibromyalgia. Fibromyalgia is not like arthritis, the condition will change constantly, and the pain will invade different muscle groups. Walking, swimming and cycling can effectively relieve symptoms. Pay attention to the warm-up exercise before exercise, start with the simplest movements and avoid excessive exercise.
Six sports most suitable for men.
Jogging: Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity. Don't jog too fast. It is advisable to keep a uniform speed, and don't feel uncomfortable subjectively. Exercise time is not less than 20 minutes, not less than 4 times a week. Experts suggest that young people and healthy people should choose a scheme with greater intensity and shorter duration; Middle-aged and elderly people and people with poor health should choose a scheme with low intensity and long duration.
Fast walking: Fast walking is the simplest and most effective aerobic exercise. Athletes master their own intensity according to their health, physical strength, age and habits. Generally, the speed should be controlled at 100 ~ 130m per minute, and the walking time should be no less than 20min each time. It is best to take a walk in a place with fresh air and elegant environment half an hour before or after meals every night.
Swimming: According to the latest report in USA-Today, if men can swim for 30 minutes every day, the possibility of prostate disease will be greatly reduced, because swimming can not only improve the disease resistance, but also promote the local blood and lymph circulation of the prostate. In addition, swimming is beneficial to the symmetrical development of muscles and enhances cold tolerance. Exercise the function of internal organs, especially the heart and lungs, promote metabolism and cultivate brave and tenacious will.
Playing basketball: playing basketball can train the brain's thinking and judgment ability, as well as the speed of the body's second reflex action after thinking; Can train the sensitivity of eye vision and ear hearing; It can train the muscle activity and muscle strength of the whole body, and also train endurance and improve body shape; It can train the coordination and agility of joints, promote the bone development of growing young friends, and make you grow taller.
Climbing stairs: Climbing stairs is a kind of exercise that combines fitness with daily life. It is a simple, effective, portable and easy-to-adjust fitness exercise mode, which is favored by residents living in high-rise buildings in metropolises all over the world. Climbing stairs generally adopts walking, running, multi-step jumping and jumping. Beginners should start at a slow speed and last for 20 minutes, and gradually speed up or extend the duration with the improvement of physical fitness. When the physical strength can stand for 30 ~ 40 minutes, you can gradually transition to running, jumping or multi-level stair climbing.
What sports are suitable for women?
Cycling: Cycling can be more and more related to our life. Cycling can be regarded as a means of transportation. We can go to work by bike every day. Cycling can exercise our leg joints and consume energy, thus achieving the goal of losing weight.
Running: Women get up every morning for proper morning running, breathing fresh air and enhancing the function of respiratory system.
Yoga practice: Proper yoga practice can adjust physiological balance, reduce stress, promote metabolism and blood circulation, and keep a good figure, which can be said to be beneficial and harmless.
Dancing: Dancing can relax yourself and increase the flexibility of your body.
Skipping rope: When you are free, you can go to an open place to skip rope. Strong leg movements will consume a lot of energy.
Sit-ups: Sit-ups are a very tiring exercise. Insisting on using them can remove the accumulated fat in the body and strengthen the waist.
Playing badminton: Playing badminton is almost a whole-body exercise, which can exercise your eyesight and brain power.
Taekwondo: Taekwondo is a fascinating sport. Practicing Taekwondo can not only protect oneself, but also enhance women's physique.
What are the benefits of exercise? 4 1. Helps sleep.
Modern people are under great pressure and many people suffer from insomnia. In addition, with the growth of age, people's sleep patterns will change and sleep will become shallow. Studies have shown that women who walk four times a week and do other aerobic exercises for at least one hour have a 50% higher sleep quality than women who don't like sports. Therefore, insisting on exercise can be described as a very effective "sleeping pill".
Control your weight and keep fit.
Exercise is the only way to keep healthy. Exercise, especially aerobic exercise, requires burning fat to provide energy. It consumes calories during exercise and has the function of reducing fat. In addition, some strength-based exercises can exercise people's muscles well, enhance their metabolic ability, increase their daily energy consumption, avoid the accumulation of heat to form fat, make muscles feel linear, and make people fit and sunny.
3. delay aging and prolong life.
With the growth of age, the function of human body will decline. Insisting on exercise will increase muscle mass and make people have a good body when they are old. Exercise can slow down the decline of the function of various systems of the body and prolong life. According to foreign reports, after people reach middle age, insisting on aerobic exercise can delay physiological aging 12 years.
4. Exercise can improve brain function and intelligence.
People often use "developed limbs and simple mind" to describe people who exercise and keep fit, but in fact, people who love sports are not simple at all. Exercise can not only strengthen people's physique, but also promote brain development, improve and improve brain function, and contribute to intellectual development. During exercise, people can enhance their memory by remembering the movements and essentials of exercise.
5. Reduce the risk of cancer
Lack of exercise is an important cause of obesity. More and more epidemiological evidence shows that obesity will increase the incidence and mortality of some cancers, such as endometrial cancer, breast cancer, esophageal cancer and colorectal cancer. Therefore, persistent exercise and weight control can reduce the risk of cancer.
Matters needing attention in persisting in exercise
Clinically, it is found that in patients with hypertension and coronary heart disease, excessive deep breathing will induce cardiac and cerebral blood contraction, which is dangerous. Deep breathing exercise is not suitable for patients with affected arteries, especially those with hypertension and cardiovascular and cerebrovascular diseases.
When climbing stairs, there is pressure and wear on the knee joint, but you don't have to worry too much about choking. Climbing stairs to exercise, we must first combine our own actual situation. Middle-aged and elderly people have different degrees of osteoporosis, and some obese people have greater pressure on the knee joint. So these people must master the relationship between speed and duration. At first, the speed should be slow, otherwise it will increase the burden on the heart and lungs.
Walking backwards can improve the balance ability of human body, but the cardiovascular reserve ability of the elderly is weakened, which will cause a great burden on the cardiovascular system. Old people should not engage in long-term retrogressive exercise.
Young people can exercise with greater intensity and strength, but about half an hour's exercise is enough; Old people are suitable for relatively relaxing projects, such as jogging and Tai Ji Chuan. No matter what kind of exercise you choose, don't feel tired after exercise, or even affect your work and life the next day.
It is not advisable to do strenuous exercise late at night. Traditional Chinese medicine pays attention to the coordinated development between man and nature, and man should conform to the laws of nature, which will be beneficial to health. In the "twelve-hour regimen theory" of traditional Chinese medicine, from 9: 00 pm to 1 1 pm is Shihai, which should be the time for people to recuperate, relax and fall asleep.
Insist on exercise, reduce diseases and promote health and longevity.
What are the benefits of exercise? 5 1. Reduce blood pressure:
Research shows that after 10 weeks of exercise, systolic blood pressure can be reduced by 10mmHg, and systolic and diastolic blood pressure can be reduced by 5mmHg.
2. lose weight:
Walking can burn fat, reduce neutral fat in blood and lose weight. Combined with diet adjustment, visceral fat can be reduced. Conducive to weight loss. Scientists believe that walking for 45 minutes after meals, even for a short distance, will be effective. If a person eats food containing a lot of fat and protein at night and does exercise the next morning, he can only eat too much food, and most of the fat has been absorbed.
3. Prevention of diabetes:
Lack of exercise is an important cause of type 2 diabetes, and improving the level of physical activity can significantly reduce the incidence of type 2 diabetes. Epidemiological studies show that walking for at least half an hour every day can reduce the risk of type 2 diabetes by 30% ~ 40%. Clinical trials have confirmed that regular walking or other moderate-intensity exercise and dietary changes can prevent type 2 diabetes in most patients with impaired glucose tolerance, and improving lifestyle is far more effective than metformin treatment. Therefore, walking can improve the sensitivity of insulin, effectively prevent diabetes and improve its function.
4. Relieve stress:
Exercise can relieve nerve pressure. Moderate exercise can regulate emotions, resolve bad emotions, have catharsis function, release psychological depression, forget troubles, and bring physical and mental pleasure.
5, reduce blood homocysteine:
Studies have shown that homocysteine in blood is one of the independent risk factors of cardiovascular disease, and reducing homocysteine level in blood through exercise is beneficial to the prevention of cardiovascular disease.
6, improve vascular endothelial function:
Research shows that exercise can improve vascular endothelial function, reduce blood bad cytokines and prevent arteriosclerosis.
7, increase cardiopulmonary function:
According to the survey, the cardiopulmonary function of young people aged 25 to 34 who belong to the "young and strong" group has obviously decreased. Cuhk measured the cardiopulmonary function of nearly 400 healthy Chinese aged 20 to 64. The results show that the maximum heart rate, maximum ventilation and oxygen uptake will decrease with age, but the proportion of fat will increase with age. The age group with the greatest decline in cardiopulmonary function is 25-34 years old, followed by 35-44 years old, far below the American standard. Zhuang Qing's lack of exercise due to long-term work will increase the risk of cardiovascular disease. To improve the aerobic capacity of the heart and lungs, you don't have to do strenuous exercise, just climb stairs or race at ordinary times. Whether exercise is appropriate or not depends on four elements: frequency density, intensity, exercise time and exercise mode. Generally speaking, it is not enough for adults to exercise less than two days a week and less than ten minutes a day.
8. Keep your joints healthy:
A study in Britain shows that one of the secrets of keeping joints healthy is to often let them do some appropriate specific exercises. Knees and elbows are hinges, which allow our legs and arms to move on the same plane, just like the hinges of doors. If the knee joint and elbow joint are stretched or rotated laterally, especially when stressed, the surrounding ligaments will be strained. Simple walking, squatting, climbing stairs and playing football are all effective for moving the knee joint. For people with knee pain, walking and cycling are also good choices, so that they can exercise without load.