How to judge the effect of exercise? As we all know, exercise is the best anti-aging drug. Many people will take time out to exercise in busy days. So how can we judge whether exercise is effective? I'll tell you how to judge the effect of exercise!
How to judge the exercise effect? 1 Exercise is the best anti-aging drug.
The brain is more energetic.
A study found that the brains of people who keep exercising for three months keep growing, and the new part is not only the area that controls exercise, but also the frontal cortex (the complex thinking activities of human beings are controlled by the frontal cortex).
Cardiopulmonary function enhancement
Everyone who insists on exercise will generally go through the process from "panting" to "a piece of cake" because exercise improves heart and lung function. Su Hao, an associate professor at the School of Sports Science of Beijing Sport University, said that people with good cardiopulmonary function are not prone to fatigue and cardiovascular diseases. Long-term regular exercise can increase the weight and volume of the heart, slow down the heart rate at rest, and thicken the ventricular wall of the myocardium, making it strong and powerful every time it contracts.
Bones become strong
After middle age, the amount of bone calcium is constantly losing, and the effect of eating only calcium tablets is not good. If you don't exercise for a long time, the demand for calcium in bones will also decrease, and a large amount of calcium will be excreted through urine. Doing more outdoor sports can increase the elasticity and toughness of bones and improve or alleviate the symptoms of osteoporosis.
relieve stress
Studies have shown that exercise is as effective as medicine in treating anxiety and depression. It can generate energy, stimulate optimism and help maintain a positive attitude towards life. This is because exercise promotes the body to synthesize serotonin and dopamine, which are brain chemicals that determine happy mood, thus helping to improve depression and relieve stress. Exercise can also reduce cortisol content, help improve memory and attention, and improve work efficiency.
Three signals for judging sports effect
Exercise pays attention to "the shape should be small, and the practice should be combined." How to judge whether the exercise effect is achieved, we might as well pay attention to three signals.
Signal 1: adding acid
When you exercise, you often feel sore muscles. This is because exercise causes the body to metabolize lactic acid, which accumulates in muscles and causes soreness. Many people often give up exercise because of this feeling, which is actually wrong, because this signal does not mean that there is something wrong with the body. On the contrary, we should increase exercise, which can effectively promote the decomposition of lactic acid and help the body recover.
Signal 2: Pain relief
If you feel pain in a certain part of your body during or after exercise, you should reduce the number and range of exercise. Because this kind of pain is not caused by lactic acid accumulation, but by slight damage to the tiny muscle fibers or ligaments of the body. At this time, proper adjustment will soon recover, but if it hurts more and more, it will cause large muscles or the whole ligament damage.
Signal 3: Stop.
Besides acid and pain, exercise may also make you feel numb. If a certain part of your body feels numb after exercise, it is a signal to remind you to rest. Numbness means that this part has lost some of its sensory and motor functions, and if it continues to practice, it will cause harm. Therefore, once the body is numb, it is necessary to stop quickly. If the feeling does not subside for a long time, you need to go to the hospital.
Of course, in addition to the above three general signals, exercise may also bring some other reactions to the human body. For example, farting while running helps to improve gastrointestinal peristalsis and reduce gas accumulation; Cough may be due to insufficient warm-up or no warm-up activities; If you don't sleep well or stay up late the night before fitness, your muscles may tremble during training; Exercise in a cold environment, if you don't warm up enough or do enough, your muscles may cramp when you are stimulated by cold. Blood sugar will drop during exercise, and dizziness will occur if energy supply is insufficient.
How to judge the effect of exercise 2? Insufficient exercise has eight hazards.
Long-term lack of exercise in human body will reduce the function of tissues and organs by 30%, which can cause atrophy of basic muscles and low respiratory and circulatory function, reduce the muscle strength of neck, abdomen, back and thigh, and cause symptoms such as shoulder pain, low back pain and knee pain. Respiratory and circulatory function is low, even slight labor can cause palpitations and dyspnea. In short, long-term insufficient exercise has eight hazards, including cancer, cardiovascular disease, heart failure, osteoporosis, stroke, hypertension, diabetes and obesity.
According to the standards of the World Health Organization, people aged18-64 should take at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise every week, and 20 minutes of aerobic exercise every day can reach this minimum standard. However, nearly 80% of adults in China have not reached it. How to improve? Here are some concrete suggestions.
The exercise intensity of adults should follow the principle of "aerobic exercise should be done every day, high-intensity exercise should be chosen, strength exercise should be done 2 ~ 3 days a week, and stretching exercise should be done before and after", with aerobic exercise as the main part and strength stretching exercise as the consideration. Walking, running, cycling, squatting and bench pressing are all suitable for adults. Strength exercises include equipment exercises and non-equipment exercises such as push-ups, jumping in place and sit-ups, which can improve muscle strength, increase muscle volume and develop muscle endurance.
Except Tai Ji Chuan, square dance and supine curling, other mild aerobic and strength exercises are suitable for the elderly, and balance exercises should be added to prevent falls, such as standing balance and balancing movement. At the same time, we should pay attention to some traction exercises.
For obese and overweight people, long-term walking is the best way to lose weight. If you are overweight, you can do non-load-bearing support exercises such as pedaling and swimming first. However, in order to prevent osteoporosis, aerobic exercise such as brisk walking and jogging, which need weight support, is better. Guarantee 1 Exercise three times a week for at least 30 minutes each time.
Teenagers should exercise for at least 2 hours every day, and all kinds of physical activities should last for more than 180 minutes, and physical activities with moderate intensity or above should last for no less than 60 minutes. Outdoor activities have the best effect, such as swimming 3 ~ 4 times a week for 40 minutes each time, which can not only consume body fat, but also not make children overtired.
For the "three highs" crowd, exercise is divided into three steps: the first step is to warm up for 5 ~ 10 minutes; The second is to start exercise, mainly aerobic exercise, supplemented by resistance exercise; The third is to do relaxation exercises. You can massage your body, go for a walk by the sea and do Tai Chi.
What sports are joints not suitable for?
For patients with rheumatoid arthritis, exercise is a hassle. However, exercise physiologists warn that reducing the amount of activity will lead to a decline in muscle strength, and patients with rheumatoid arthritis can also exercise.
go for a walk
A study shows that patients with rheumatoid arthritis who walk 3 ~ 4 times a week have improved their sense of happiness and self-efficacy (personal subjective evaluation of their ability to complete a certain job will directly affect their behavioral motivation). Walking can also reduce weight, joint stress and pain.
swim
Patients with rheumatoid arthritis can stretch muscles and relieve joints well in water, so the swimming pool is an excellent place for them to do aerobic exercise. A study shows that female patients with rheumatoid arthritis have significantly improved joint pain after 16 weeks of aerobic exercise in water.
Strength training
The stronger the muscle strength, the less the joint pressure. Experts advise patients to try strength training equipment, self-weight and elastic belt exercise alternately. Exercise 2 ~ 3 days a week, with 8 ~ 10 movements each time.
Ride a bike
Cycling, a smooth exercise, can reduce the vibration caused by traditional jogging. If the patient's hand can still hold the handlebar, he may wish to ride a bicycle 2 ~ 3 times a week. Cycling can also help patients adapt to other types of exercise.
Yoga and Tai Chi
When the joints and muscles around it are affected by arthritis, the coordination, posture awareness and balance ability of the human body are impaired, and the risk of falling increases. Yoga and Tai Chi can enhance body consciousness, improve coordination, balance function and proprioception (feeling the position of joints), and learn to relax.
rope skipping
Jumping rope is a systemic exercise, which requires good coordination of upper limbs, lower limbs and trunk to complete the action, and all joints, muscles and ligaments are also involved. It can not only effectively increase the strength of ankle-knee ligament and lower limb muscles, but also ensure the coordinated development of upper and lower limb muscles, reduce fat, and improve the body's responsiveness and flexibility. Skipping rope can also strengthen cardiopulmonary function and increase vital capacity.
Children love sports and their bones are healthy for life.
A new study in Australia shows that strengthening exercise during adolescence is beneficial to the lifelong health of bones.
Researchers from Curtin University in Australia tracked the movement and growth of 984 Australian children from infancy to adolescence. They found that children who continue to participate in physical exercise during the period of 5 ~ 17 years old, after entering the age of 20, the overall health status, especially the mineral content in leg bones, is obviously better than that of children who do not like sports. In addition, the survey results show that compared with individual exercise, group exercise organized by the team is more obvious for children to accompany or participate.
Joanne McVeigh, a researcher at Curtin University, pointed out that adolescence is an important stage of human bone growth. At this time, ensuring the best development opportunity of bones will greatly reduce the risk of osteoporosis in the elderly. Experts suggest that parents should encourage children before the age of 18 to insist on physical exercise, no matter how heavy the academic burden is.