1, the secret of longevity
1. Drink a cup of warm water immediately after getting up: the human body will lose 500 ml of water during a night's sleep. Warm water can not only replenish water, but also help to raise body temperature. Every time the body temperature rises 1 degree, the basal metabolism of human body will also increase 10%.
2. Drink fruit and vegetable juice at least three times a week: Drinking vegetables or fruit juice at least three times a week can reduce the risk of Alzheimer's disease by 75%.
3. Get 65,438+05 minutes of sunshine every day: Moderate sunlight can help people make vitamin D, and studies show that vitamin D has anti-cancer effect.
4. Sweat properly: The amount of exercise during exercise should be sweating, which can help the body excrete toxins.
5. Walk for 30 minutes every day: The people with the highest mortality rate are those who hardly walk at ordinary times. Walking for 30 minutes every day can promote blood circulation and contribute to health and longevity.
6. Eat dinner early and don't eat after eight or nine o'clock in the evening: eat dinner early and don't eat after eight or nine o'clock in the evening. Because body fat is most likely to accumulate at 2 o'clock in the morning.
2, fitness and longevity exercise
1, brisk walking 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 is the most popular cardio-pulmonary exercise. Muscle groups exercised during running include ankle, hip and knee, leg socket, hip flexor and foot muscles. Research shows that an ordinary person weighing 66 kilograms can burn 300 kilocalories if he runs 8.4 kilometers in 30 minutes.
It is best to warm up for 5 minutes before running, so that more nutrients can be transported to specific body parts for exercise. Then do stretching or jogging for 5~ 10 minutes to improve muscle flexibility and flexibility.
Fitness experts believe that boxing is one of the best ways to exercise heart and lung function. Boxing exercises many muscle groups, including biceps, quadriceps femoris, leg fossa and gastrocnemius. In addition, you can also exercise abdominal muscles, internal and external trapezius muscles, pectoralis major and latissimus dorsi.
You should run intermittently before you take part in the boxing match. Beginners can jog 1.5km, run 600m and jog 800m m. When running, the pace intensity should be greater, so that the heartbeat can reach the level of aerobic exercise.
Swimming can obviously 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.
Swim 250~400 meters freestyle, backstroke and breaststroke as warm-up exercises.
Then do balance exercises. Kick scissors in the water and stretch your arms forward. When doing this exercise, keep your head below the water and breathe sideways. Take a break every 25 meters and do 4 groups. This can improve the balance in the water.
From the above knowledge, we can see that there are still many exercises that are beneficial to health. If you want to be healthy, you must first learn to exercise and stick to it.