If there is something in this world, there must be harvesting, and there must be exercise.
Why do you say that?What kind of feedback can exercise give the body?What are the differences between people who often exercise and rarely exercise?Let’s talk about it today.
1
People who are exercising frequently
Cardiopulmonary function is stronger
We know that the heart is the center of blood circulation of the whole body, and the lungs are an important respiratory organ for the human body.Cardiopulmonary function refers to the ability of human heart pump blood and lungs to inhale oxygen, and the ability of the two directly affects the activity of whole body organs and muscles.
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.
People with good cardiopulmonary function, the probability of chronic diseases such as coronary heart disease and slow lung blocking will also be relatively low.
What kind of exercise is the most effective for improving human cardiopulmonary function?
A study published in the “European Heart Magazine” (EHJ) conducted a related research between the 8 -year period of cyclical exercise and health averages for 2070 people with an average age of 54. The results found that:Medium -intensity physical activity, such as fast walking or cycling, is most suitable for improving cardiopulmonary function.
2
People who are exercising frequently
Cognitive ability may be better
Many people feel that breathing is easier, their bodies are lighter, and their moods will improve after exercise.This is becauseAfter exercise, “endorphin” secreted by brain cells will make people pleasure in the short term.
Does long -term exercise have a positive impact on the brain?
A 10 -year -old British study, a cognitive function of 8,958 people who are 50 years old and above, found that:With the increase of age, regular exercise exercise can prevent the decline in cognitive ability, but for people with insufficient sleep, this protective effect may weaken.
Another 10 -year follow -up study also found that at the beginning of this study, no matter how the participants’ sleep time, more people with more exercise have better cognitive functions, and in the 10 -year follow -up researchIn the case, the situation has changed:
The short sleep time (the average daily sleep time is less than 6 hours) has become the main cause of cognitive decline, and the cognitive ability of people with less sleep time and less exercise decreases faster.People between them are more obvious, and for the elderly over 70 years old and above, even if they do not sleep enough, exercise is still beneficial to their cognition.
3
People who are exercising frequently
Bone, muscles, and joints are better
The benefits of often exercising for bones, joints, and muscles may be more than you think.
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.
4
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 increase insulin secretion, and the secretion of pancreatic hyperglycemia will increase.in other words,People who exercise frequently will also be less risk of diabetes and metabolic syndrome.
5
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.
6
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 each person’s actual situation 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 intensity of exercise. In addition to maintaining the proper range of heart rate, there is also 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.
Exercise needs to be persisted. Everyone should find a exercise that suits them according to their interests and physical conditions, and persistence for a long time.
Healthy people can choose activities such as quick walking, swimming, table tennis, basketball, dancing, etc., and people with small problems, such as people with damage to the knee joint, can choose swimming and other campaigns under the guidance of a specialist;The arrangement of exercise is recommended to obey the advice of doctors or professionals.
In addition, insisting on regular exercise, you must also pay attention to the following points:
1. The combination of work and rest, and the amount of exercise step by step (generally sweaty after the exercise, the heartbeat is accelerated, the purpose of exercise is basically achieved);
2. Avoid physical exercise when the ideological high tension, emotional excitement, or exhaustion (such as staying up late);
3. Reasonable and balanced diet and nutrition, especially not to ignore eating vegetables and fruits, and consume more trace elements;
4. Ensure that sufficient sleep can make exercises play the best effect.
Source: Science Popularization China (ID: science_china)
Author: Deng Ting’s Chief Physician of Orthopedics of the Third Hospital of Changsha City
Audit: Director of the Science Popularization Department of Tang Qin Chinese Medical Association
Producer: Liu Hong Mu Yanqiu Supervisory Examination: Huang Linhao
Internship: Wang Meng Liu Xinyu
Source: Xinhuanet
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