Exercise is the best anti-aging drug! Three Signals to Judge the Effect of Exercise

Exercise is the best anti-aging drug! Three Signals to Judge the Effect of Exercise

Exercise is the Best Anti-aging Drug

The brain is more active. A study found that people who exercised for three months grew their brains, and that the new parts of the brain were not only the areas that controlled movement, but also the frontal cortex (the complex thinking activities of humans are controlled by the frontal cortex).
Cardiopulmonary function was enhanced. Every person who insists on exercising usually goes through the process from "panting" to "a piece of cake", because exercise improves cardiopulmonary function. Su Hao, an associate professor at the School of Sports Sciences, Beijing Sports University, said that people with good cardiopulmonary function do not easily feel tired and do not suffer from cardiovascular diseases. Long-term regular exercise can increase the weight and volume of the heart, slow down the heart rate at rest, thicken the ventricular wall of the myocardium, and make each contraction become strong and forceful.
Bones become strong. People in middle age, bone calcium loss, only to eat calcium tablets, the effect is not good. If you don't exercise for a long time, your skeleton will need less calcium, and a lot of calcium will be excreted from your body through your urine. More outdoor exercise can increase the elasticity and toughness of the skeleton, improve or reduce the symptoms of osteoporosis.
Relieve stress. Studies have shown that exercise is as effective as drugs in the treatment of anxiety disorders and depression. It generates energy, stimulates optimism and helps maintain a positive attitude towards life. This is because exercise stimulates the body to synthesize serotonin and dopamine, which are the brain chemicals that determine happiness, thereby helping to improve depression and relieve stress. Exercise can also reduce cortisol content, help improve memory and concentration, improve work efficiency.

Three Signals to Judge Motion Effect

Exercise pays attention to "small work, both training and cultivation". How to judge whether the effect of exercise has been achieved, we might as well pay attention to three signals.
Signal 1: acid plus. Muscle acidity is often felt during exercise. This is because exercise causes metabolism in the body to produce lactic acid, which accumulates in the muscles and causes acid swelling. Many people often give up exercise because of this feeling, which is actually wrong, because this signal does not mean that the body has problems, on the contrary, we should increase the amount of exercise, which can effectively promote the decomposition of lactic acid and help the body to recover.
Signal 2: pain reduction. When exercising or after exercising, if a part of the body produces pain, it should reduce the number of exercises and range of action. Because this pain is not caused by the accumulation of lactic acid, but by slight damage to the tiny muscle fibers or ligaments of the body. Proper adjustment at this time, will soon recover, but if the more painful the more training, will cause massive muscle or ligament damage.
Signal 3: Ma Zhi. In addition to soreness and pain, exercise can also make you feel numb. If you feel numbness in a part of your body after exercise, it's a signal to remind you to rest. Ephedrine represents that part of the sensory and motor functions have been lost, and further practice will result in injuries. Therefore, once the body numbness, to stop quickly, if the feeling does not fade for a long time, 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 during running helps to improve gastrointestinal peristalsis and reduce gas accumulation; bifurcation may be due to insufficient warm-up or not doing warm-up exercises; if you do not sleep well or stay up late the night before exercise, you may experience muscle tremor during training; if you do not warm-up or do not do enough in a colder environment, your muscles may tremble. Meat may cramp when stimulated by cold; blood sugar will drop during exercise, and dizziness will occur if energy supply is insufficient.

There are eight major hazards of inadequate exercise

Long-term lack of exercise in the human body can reduce the function of tissues and organs by 30%. It can cause the atrophy of basic muscles and lower respiratory and circulatory functions. It can reduce the strength of muscles in the neck, abdomen, back and thigh, and cause shoulder pain, low back pain, knee pain and other symptoms. Respiratory and circulatory function is low, even slight labor can lead to heart. Palpitation and dyspnea. In short, there are eight major hazards of chronic inadequate exercise, including cancer, cardiovascular disease, heart failure, osteoporosis, stroke, hypertension, diabetes and obesity.
According to WHO standards, people aged 18 to 64 should have at least 150 minutes of moderate intensity aerobic exercise or 75 minutes of high intensity aerobic exercise per week, which can be achieved by skipping 20 minutes a day. However, nearly 80% of adults in our country have not reached it. How to improve? Here are some specific suggestions.
Adults'exercise intensity should be based on the principle of "do aerobic exercise every day, choose to do intensive exercise, do strength exercises 2-3 days a week, and do stretch exercises before and after", taking aerobic exercise as the basis, and giving consideration to strength stretch exercises at the same time. Walking, running, cycling and crouching push are all suitable for adults. Strength exercises include instrumental exercises and non-instrumental exercises such as push-ups, in-situ jumps and sit-ups, which can improve muscle strength, increase muscle volume and develop muscle endurance.
In addition to shadowboxing, square dancing, half squatting, supine curling and other mild aerobic and strength exercises, the elderly should also increase balance exercises to prevent falls, such as standing balance, balanced movement, etc. At the same time, attention should be paid to some traction exercises.
For obese and overweight people, long walking is the best way to lose weight. If you are overweight, you can do non-weight support exercises such as cycling and swimming first. However, in order to prevent and control osteoporosis, aerobic exercises such as fast walking and jogging, which require weight support, are better. Make sure you exercise three times a week, no less than 30 minutes each time.
For adolescents, at least 2 hours of physical activity per day, the cumulative time of various types of physical activity in the whole day should be more than 180 minutes, and the cumulative time of physical activity of moderate or above intensity should be no less than 60 minutes. Outdoor activities have the best effect, such as swimming three to four times a week for 40 minutes each time, which not only consumes body fat, but also does not make children overtired.
For the "three high" crowd, there are three steps in exercise: first, warm-up, lasting 5 to 10 minutes; second, start exercise, mainly aerobic exercise, supplemented by resistance exercise; third, do relaxation exercise, which can massage the body, go to the beach for a walk, and play Tai chi.

Joints are not good. What kind of exercise is suitable?

For patients with rheumatoid arthritis, exercise is a problem. But exercise physiologists warn that reducing activity can lead to a decline in muscle strength, and rheumatoid arthritis patients can exercise as well.
Take a walk. A study has shown that rheumatoid arthritis patients who walk three to four times a week have improved well-being and self-efficacy (personal subjective assessment of the ability to complete a certain aspect of work directly affects behavioral motivation). Walking also reduces weight, joint pressure and pain.
Swimming. Rheumatoid arthritis patients can stretch their muscles and relax their joints well in water, so swimming pools are the best place for them to do aerobic exercise. A study has shown that joint pain in women with rheumatoid arthritis improves significantly after 16 weeks of aerobic exercise in water.
Strength training. The stronger the muscles, the less pressure the joints will bear. Experts recommend that patients try to alternately use strength training equipment, self-weight and elastic band exercise. Exercise 2 to 3 days a week, using 8 to 10 movements at a time.
Cycling. The smooth movement of cycling can reduce the vibration caused by traditional jogging. If the patient's hand can still hold the handlebar, it is advisable to ride bicycle 2-3 times a week. Cycling pedals can also help patients adapt to other types of exercise.
Yoga and Tai Chi. When the joint and its surrounding muscles are affected by arthritis, human coordination, postural awareness, balance ability are impaired, and the risk of falling increases. Practicing yoga and Tai Chi can enhance body consciousness, improve coordination, balance function and proprioception (position of sensory joints), and learn to relax.
Skipping rope can exercise muscles all over the body
Skipping rope is a systemic sport. The upper limbs, lower limbs and trunk need to be well coordinated in order to complete the movement. At the same time, the whole body joints, muscles, ligaments and so on are also involved. It can not only effectively increase the strength of ankle and knee ligaments and lower limb muscles, but also ensure the coordinated development of upper and lower limb muscles and reduce fat. The body's response ability and flexibility will also be improved. Skipping rope can also strengthen cardiopulmonary function and increase vital capacity.
Su Hao, associate professor of Sports Science College of Beijing Sports University, introduced that although rope skipping requires only one rope, the rope chosen is different and the fitness effect is different. Plastic rope has the lowest price, stronger, not easy to knot, higher performance and price, but its weight is too light for beginners; cotton rope is soft and hard, and its weight is moderate, but it usually jumps slowly, which is more suitable for beginners and the elderly; bamboo rope has a long handle, a certain weight of rope, very durable, suitable for most people and fancy style. Skipping rope; thin wire rope, short handle, fast rope rotation speed, relatively professional.
Childhood love sports, lifelong bone health
A new Australian study shows that strengthening exercise during adolescence is good for lifelong bone health.
Researchers at the University of Curtin in Australia tracked 984 Australian children's movement and growth from early childhood to adolescence. They found that children who continued to take part in physical exercise between the ages of 5 and 17 had significantly better overall health, especially mineral content in leg bones, after entering the age of 20 than those who did not. In addition, the results of the survey show that compared with the individual sports, the group sports organized by the accompanying or participating teams have more obvious effects on the growth of children's skeleton and overall development.

Joanne McVeigh, a researcher at Curtin University, points out that adolescence is an important stage of human skeletal growth. Ensuring the best chance for skeletal development at this time will greatly reduce the risk of osteoporosis in the elderly. Experts suggest that parents should encourage children before the age of 18 to persist in physical exercise, regardless of the burden of schoolwork.

Exercise is the best anti-aging drug! Three Signals to Judge the Effect of Exercise:Waiting for you to sit on the sofa!


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