The two -day life of get off work every day makes people feel boring and unable to change.The busy work all day allows many people to sit in the position for a long time and lack exercise.After the class, he just lay on the sofa at home, brushed his mobile phone, watched the short video, and was drowsy.
In fact, many Chinese people have the problem of insufficient exercise, and this has also become a big killer.Data survey shows,About 27.5%of adults in the world have problems with insufficient exerciseEssenceLong -term lack of exercise is likely to be related to chronic diseases such as cardiovascular disease, diabetes, and colorectal cancer.
There are many differences on people who have been exercising for a long time, and people who do not exercise. You can also see a lot of differences. Maybe you can look at it. How many are you recruited?
Adhere to exercise and not exercise, the gap is reflected in 3 places
first,Different muscle strength differences
In people who insist on exercise and fitness, muscles are often more powerful.For example, those who insist on doing push -ups and sit -ups will have stronger upper limbs and waist and abdomen.Those who insist on running, jogging, and playing balls have stronger lower limbs, and the muscles on the legs are more robust.
In addition to the strong muscle on the outside, the strong muscle can also bring bone mass growth.The muscles are more healthy, and the toughness and strength of the bones can also prevent osteoporosis and osteo joint diseases to a certain extent.
The second isHeart and lung function
Those who insist on doing aerobic exercise can feel the exercise of the cardiopulmonary function during exercise.From the beginning, I was panting for 3 kilometers from the beginning, and then I insisted on running for 5 kilometers. I only felt that God was refreshing and breathing smoothly. This is the continuous enhancement of the cardiopulmonary function.
There is rhythmic breathing during exercise, which can improve the volume of the cardiopulmonary, continuously shrink and expand cardiopulmonary function. Through this contraction change, it can also pump blood in time to more places in the body and bring more benefits.
The third place,Spirit
People who have long -term exercise and people who do not exercise stand together, and the whole person’s spirit is very different.Exercise can help people vent their unhappy emotions, stimulate the secretion of dopamine and adrenaline in the human body in exercise, and keep excitement.People who are always sitting for a long time and nesting at home seem easier to be mentally sluggish and have no energy.
In contrast, it is better to insist on exercise for health.But for different people, age, physical quality and even personal preferences may affect selected sports. What exercise is better for health?
The best exercise list of all ages is announced, and do it according to it
Instead of exercising according to personal preferences, the best exercise list divided by the age standard, insisting on doing it, health may also benefit from this.
18 to 25 years old: Dingyan period
Sports recommendations:Aerobic exercise+Strength Training
During this period, the functions of the human body were in the heyday.Not only is organ development more complete, but bones also need to storage bone volume. It is recommended to improve physical fitness through high -intensity exercise.Hoarding bone mass, Maintain bone density.
for exampleAerobic exercise of running, yoga and other aerobic exercises 3-5 times a week, Also can also increase strength training through barbells and double bars, stimulate muscle growth, and bone growth will also help greater help.
26 to 45 years old: high voltage period
Sports recommendations:Aerobic exercise+Fat reduction exercise
Compared with the previous stage, after the age of 26, the human body may enter a high -pressure period of good health.Because women are pregnant and have children, they are more prone to abdominal fat accumulation and blessing.And men may also cause healthy neglects of health, which is more likely to bring more visceral fat and increase their waist circumference.
In addition to the most basic aerobic exercise, it should also be combined with fat reduction exercise.Muscle training is used to consume excess fat in the body, so as not to bring problems such as obesity and gastrointestinal diseases.
46 to 65 years old: aging period
Sports recommendations:Maintaining aerobic movements of muscle strength
After more than 45 years of age, it is not recommended to train high -intensity muscle training. You can do moreWalking, jogging, eight sections of Jin, Tai ChiWait for the project.It can not only get rid of the burden brought by the intensity of exercise, but also avoid long -term restraint that is not good for health.
If you feel that your heartbeat is fast, sweaty, or panic, you should stop and rest in time to avoid hurting your body.
More than 65 years old: a high incidence period
Sports recommendations:Basic activity+stretching exercise
Even after the age of 65, even the real elderly people, even normal climbing stairs, brushing bowls, and walking may appear due to the aging of the body.fallAs well assprainAs well asJoint wearAnd other issues.
If you have chronic diseases, you cannot support the movement, you can chooseStatic motion,orBasic movement,for exampleClimb stairs, do housework, walk dogswait.Old people with good constitution can also carry out projects such as Tai Chi, Eight Duanjin, Gymnastics, Yoga and other items.
Dividing exercise suggestions according to the age group is mainly due to the consideration of different people’s physical needs.Young people may store bone mass to stimulate muscle growth, but middle -aged and elderly people need to maintain their bodies and reduce exercise damage.If you can divide your own sport according to such standards, choose the exercise method that suits you, I believe that health can also benefit from it.
Reference materials:
1. The best sports stage table of the human body.
2. Exercise is “good medicine anti -disease”!Every age has the “Golden Movement Plan” · Beijing Satellite TV Health Hall · 2019-06-03
3. Lack of exercise for a long time, organs function decreased by 30%!Every age has “best exercise” · Life Times · 2019-04-02
#Family Health Guardian#
