Lack of exercise can also cause disease -6%of coronary heart disease, 7%of type 2 diabetes, and 10%breast cancer derived too little exercise.The impact of exercise on human health even exceeds obesity and overweight.
What are the harm of lack of exercise to the human body?It will cause muscle atrophy and decreased muscle strength, which will lead to a decline in physical fitness.This also explains why people who stay in bed for a long time are prone to problems with low cardiopulmonary function.
● Where is the “good” exercise?
There is no doubt that exercise can effectively prevent chronic diseases.Coronary heart disease, stroke, metabolic syndrome, type 2 diabetes, breast cancer, colon cancer, and depression can also assist rehabilitation through scientific exercise.Such a friend wants to ask: Why can exercise have a positive impact on the human body?
First of all, we divide exercise into two types, one isAerobic exerciseThe other isAnaerobic exerciseEssenceAerobic exercise mainly refers to those“Low and Medium Strong Movement”The body can improve the transportation and intake of oxygen through the cardiopulmonary and metabolic systems to provide energy for muscles. Most of the oxygen exercise belongs to strenuous exercise. It is not enough to meet the needs of exercise by aerobic energy.And the “oxygenomyocyte” supply; the oxygen exercise is mainly muscle strength movement and repeated exercise of resistance, most of which belong to “high -intensity exercise”.
Although exercise is aerobic and anaerobic, it is generally not a single aerobic or anaerobic, and most of them are organic combinations of the two.
❀ Aerobic exerciseIt can promote a lot of substances that are beneficial to cardiovascular health and effectively regulate the body’s metabolism.Eventually achieve a series of effects such as improving the function of vascular endothelial, reducing inflammation, delaying arteriosclerosis, and stable coronary artery plaques;
❀ oxygenMore reflected in improving muscle strength and endurance, it can significantly improve the physical function of patients with elderly, weakness, and heart disease.It helps to control weight, reduce the risk of falling into the elderly, and improve the independent living ability of the elderly.
● Differential exercise intensity
Most of the usually exercise of everyone’s exercise is mainly aerobic exercise, but in order to clarify the value of exercise, many people will also pay attention to the strength of the exercise.So how do we distinguish between high, medium, and low strength?
Here I teach you a simple way-Heart rate estimation method(Generally speaking, people’s heart rate will remain at 60-100 times/minute when quiet).
First of all, let’s take a look at the formula of the range of heart rate range of medium -intensity aerobic exercise:The maximum heart rate X (60%-70%), the maximum heart rate = 220-ageEssence
For example, a 45 -year -old man, the maximum heart rate is220-45 = 175, Medium -intensity range is175X (60%-70%)The scope value of the obtained heart rate is(105-122) times/minuteEssenceIf the male heart rate is in the above interval after exercise, then he does medium -intensity exercise, exceeding the high strength, and otherwise it is low intensity.
Sports Lecture Science Exercise Avoid Random
Passing through the park every morning, I can see everyone’s diverse exercise methods.In addition to exercising their limbs, some friends can even be “eloquent”, singing and jumping until they are exhausted.
Although exercise is good for health, it is sometimes a double -edged sword.After all, many people have experienced exercise injuries, so exercise also needs to be carried out step by step according to the specific situation of each person (such as age, gender, physique, etc.).
The movement light is not enough.Exercise is a purposeful, planned, and repeated multiple muscle group participation, which aims to promote cardiopulmonary endurance, muscle strength, balance and flexibility.So it is not without bed or meditation.Studies have shown that after 4 to 6 weeks of suspension of exercise training, although there are regular daily activities, the maximum oxygen volume will decrease significantly, reminding everyone that daily activities cannot replace the movement.
Published by the World Health Organization“Global Suggestions about physical activity is good for health”Among them, people of all ages have put forward targeted exercise time and exercise intensity suggestions.There is no strict restriction on sports, and you can choose according to your personal hobbies.Of course, if you have the conditions to develop better under professional exercise guidance, especially those who usually lack exercise.
It should be noted that you must do well before exerciseWarm up, Avoid injuries.Many people like morning exercises, but the time of morning exercise should not be too early.Ten o’clock) Later, pay attention to the prevention and warmth of the cold.For the elderly, prevent falling.
How to exercise patients with vascular disease?
Exercise is an important means of cardiovascular disease rehabilitation, but decades ago, because of generally worried that patients would have a heart burden on early activities, it is recommended to have a long bed rest after the onset.With the deepening of clinical research, we found that long -term bed rest will cause patients to worry and fear, aggravate the burden on the heart and myocardial oxygen consumption, which is not conducive to the improvement of the disease.After several discussions, rehabilitation program therapy based on exercise therapy has gradually improved, and patients have achieved good results after application.
The exercise rehabilitation of cardiovascular disease is based on the premise of ensuring the safety of patients, so it must be carried out under the guidance of professional doctors and rehabilitation divisions.Doctors must first evaluate exercise risk of patients, evaluate the patient’s motion risk based on the hazardous layered scheme, and then provide individual exercise prescriptions based on the principles of danger layers and the principles of exercise prescriptions.
Patients in the hospital’s exercise rehabilitation stage is performed under the monitoring of ECG, blood pressure, etc. The exercise rehabilitation after discharge is also recommended to use the heart rate table or a mobile ECG monitoring system to ensure the safety and exercise effect of the exercise, and regularly review it.Here I do not give a specific introduction, so as not to imitate it by himself under the guidance of the doctor.
More than 10 years ago, the American Society of Sports Medicine and the American Medical Association jointly launched“Sports is a good doctor”s project.Driven by the development of the national fitness plan and the development of the sports industry in my country, everyone’s motivation has gradually increased.However, there are reports of exercise damage or even sudden death in exercise, indicating that the scientific nature of our movement needs to be improved.The speed of desire is not to reach, and the step -by -step is the best way.
Pay attention!
Beijing Hospital Cardiovascular Department“Heart rehabilitation and follow -up clinics”, Can evaluate the safety of patients, understand the physical fitness of the patient, and guide patients to perform scientific, safe and effective exercise.For patients with coronary heart disease, chronic heart failure, especially patients with coronary heart disease intervention, patients have important clinical significance and good rehabilitation effects.
Disposal time:Every Wed afternoon
Expert Experts:Dr. Zhang Qian, Department of Cardiovascular Medicine
Place of diagnosis:The 6th floor of the outpatient building of the clinic building
Maybe this time the snow that should have been to Beijing gave Weihai.
Going to Weihai for academic exchanges, coincided with a heavy snow after the winter.For a morning runner, of course, you must not miss the good opportunity.So early the next morning, we ran off together.
Weihai after snow is the paradise of photographers.White snow is inlaid with blue sea, and green branches fall into Qiong Fang.This beautiful ice and snow showed the tourists the unique Wen Wan and moving of Weihai.
Baiyun, sea, blue sky, water and sky;
Snow, prestige, ice, cold and boundless;
Runners, passers -by, foreigners, warm as spring;
River, fishing boats, arch bridges, do not have holes;
Sunshine, seaside, dam, the most beautiful scenery!
