Do you usually like sports

You know often exercise

Is there any difference between people who do not exercise?

Do you know which types of exercise are divided into

What kind of exercise is suitable for yourself?

Let’s take a look at today’s popular science!

People who are exercising frequently

Cardiopulmonary function is stronger

Frequent exercise can enhance the muscle strength and strength of the respiratory muscles, improve the concentration of the lungs, enhance the lung function and the local resistance of the lungs, etc., can also make the heart’s fighting more powerful and regular, ensure the rhythm and efficiency of the heart pumping blood, reduce the heart of the heart, reduce the heartSeizure of vascular disease.

A study published in the “European Heart Magazine” (EHJ) conducted a correlation study between the 8 -year period of periodic exercise and a healthy state for people aged 54 for 2070 people with an average age of 54. The results found that medium strengthBody activity, such as fast walking or cycling, is most suitable for improving cardiopulmonary function.

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People who are exercising frequently

Cognitive ability may be better

A cognitive function of a British item for 10 years and a cognitive function of 8,958 people 50 and above found that: with age, regular exercise can prevent the decline in cognitive ability, but for people with insufficient sleep, for people with lack of sleep,This protective effect may be weakened.For elderly people aged 70 and over, even if they do not sleep enough, exercise is still beneficial to their cognition.

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People who are exercising frequently

Bone, muscles, and joints are better

First of all, often exercise can improve the blood circulation of the bone, strengthen the metabolism of the bone, thickened the bone diameter, the thickening of the muscle, and the arrangement of bone arrangement.With the good changes in the structure of the bone morphology, the ability of bone resistance, bending, and compressive compression and other bone strength have improved significantly.

Secondly, frequent exercise can increase the thickness of joint cartilage and bone density, so that the muscles around the joints have developed muscles, enhancement of strength, joint capsule and ligament thickening, thereby reducing joint load and increasing the stability of the joints.

While increasing the stability of the joints, due to the increased elasticity and stretch of muscles around the joint capsule, ligament, and joints, the amplitude and flexibility of joints have also greatly increased.In addition, often exercise can promote blood circulation, make muscle cells more nutrients, make muscle cells thicker, increase muscle volume, and increase muscle strength.

It can also stimulate the blood vessels that walk through the muscles to relax and shrink together, enhance blood vessels to relax and shrink, and reduce the incidence of hypertension, hyperlipidemia, and venous embolism.At the same time, it can also obtain better nutritional supply with nerve and reduce the occurrence of peripheral neuropathy.

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Frequent exercise and diabetes

The risk of metabolic syndrome is smaller

We know that insulin secretion will cause increased glucose consumed in cells, resulting in decreased sugar levels, and can also inhibit the release of glucose and blood in the liver.The role of pancreatic hyperglycemia is opposite to insulin, which can accelerate the process of liver glycogen and promote fatty tissue release fatty acids.

Frequent exercise will reduce insulin secretion, and islet blood glucose secretion will increase.In other words, the risk of people who often exercise people with diabetes and metabolic syndrome will be less.

People who are exercising frequently

Thin, more beautiful, happier

Frequent exercise is not only conducive to weight loss, but also the strong of the whole body skeletal muscle system.And powerful muscles can stretch the body and stand upright, making people look more temperament and look better.

Frequent exercise stimulating endorphins secreted by the brain can cause good emotional and state reactions, help relieve anxiety and depression, promote mental health, and help the prognosis and rehabilitation of certain chronic diseases.

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How can I exercise frequently?

The exercise should be appropriate. The standard depends mainly on the heart rate. It should be 60%to 85%of the maximum heart rate.It is worth noting that because the actual situation of each person is very different, compared with the quiet heart rate, the difference should be 15%to 30%, or even more.

The best exercise amount should be determined according to different situations, gender, occupational characteristics, physical condition, health level, health level, sports foundation, living environment, purpose and tasks, etc. The key is to grasp the strength of the exercise. In addition to maintaining the proper range of heart rate,There must be a strong concept of time.

The American Heart Society (AHA) recommends the movement of adults:

It should be guaranteed for at least 30 minutes of medium -strength aerobic exercise for at least 30 minutes per week, for a total of 150 minutes;

Or ensure that at least 25 minutes of high -strength aerobic exercise per week for 3 days, for a total of 75 minutes;

And ensure at least 2 days a week to perform medium -to -high -strength muscle stretching exercises to improve your health.

The question is, there are many types of exercise. What kind of activities are most suitable for me?

It is a good problem. In fact, different exercise does have a different impact on the body, which can also bring the desired effect on people of different needs.Let’s take a look!

No.1

The best exercise to reduce mortality

Swing

In 2018, in a study published in the medical journal “Liuye Knife · Psychiatry”, the researchers investigated more than 1.2 million sports data and found that wielding of badminton, tennis, table tennis can reduce 47%All due to mortality, which is behind swimming and aerobic exercise, can reduce the mortality of 28%and 27%, respectively.

Postering exercise can be more concentrated when exercising the coordination of the body, the muscle groups, and the improvement of the cardiopulmonary function.The swing is recommended 3 to 5 times a week, and each exercise is between 45 and 60 minutes.

Moreover, waves of badminton, table tennis, tennis, etc. are suitable for people of all ages.For example, there is poor confrontation between table tennis and badminton and badminton. The amount of activity can be large or small, and the intensity is low, which is suitable for the elderly, and it is also suitable for young people. Tennis has high requirements for strength and is suitable for young people to choose from.

No.2

The best exercise to relieve mental stress

Group movement

The group movement can increase the mood by 22%, which is the best movement to relieve mental stress. The second is to ride bicycles and aerobic gymnastics or dances, which can increase the mood by 21%and 20%, respectively.

Team movement refers to sports such as football, basketball, volleyball, etc. team cooperation.It helps people concentrate, help integrate into the collective, and alleviate bad emotions.Team movement is recommended for 45 minutes to 1 hour each time, 3 to 5 times a week is the best.

No.3

The best exercise for weight loss fat burning

Aerobic exercise

The so -called aerobic exercise refers to the exercise in sufficient oxygen supply. It is often exercise with longer maintenance time and low -intensity, and different anaerobic exercises are short -term, high -speed, and severe exercises.Aerobic exercise can promote metabolism in the body, accelerate sugar and fat consumption, promote uric acid excretion, and help enhance cardiopulmonary function.

Aerobic exercise mainly includes walking, running, rope skipping, mountain climbing, yoga, Tai Chi, Pirati, and cycling. The purpose is to lose weight, reduce fat, improve cardiopulmonary endurance, and aerobic explosive power.

Suitable for the crowd: patients with heart, lungs, and metabolic wind.Such as coronary heart disease, diabetes, hyperlipidemia, obese patients.

No.4

The best exercise for blood pressure

Aerobic exercise+strength training

The prevalence of hypertension is generally on the rise, and the lack of physical activity is one of the main reasons.

In March 2021, the European Heart Disease Prevention Association (EAPC) and ESC Hypertension Council published a consensus on personalized exercise prescriptions on prevention and treatment of hypertension. It is believed that for patients with hypertension, exercise antihypertensive is indeed effective. Different groups should be effective. Different groups should shouldAccording to your own blood pressure range, the corresponding and most effective exercise of the corresponding, antihypertensive effect is given priority, such as fast walking, jogging, swimming, bicycle, fitness exercise, rope skipping, etc.

No.5

The best exercise to increase muscle strength

Aerobe force resistance movement

As an important part of the human body, muscles can not only make the body shape more beautiful, maintain a young and healthy body, and also help exercise, balance, and strength. At the same time, it also plays a positive role in various metabolism.

The best movement to increase muscle strength is resistance to the movement, which refers to the exercise method of the human body when overcoming foreign resistance.

The anaerobic power movement includes: barbells, dumbbells, tensilers, rising bumper bodies, push -ups, sit -ups, etc.It can be performed by using equipment assistance, including sandbags, dumbbells, rubber bands, etc., which can exercise muscles and effectively improve metabolism.The anti -resistance movement is recommended to 2 to 3 times a week.

Find the exercise that suits you?Hurry up!

Edit / Zhang Zhang

Information / Popular Science China Beihai Disease Control Guangdong Sports Bureau

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