Editor’s note:Active exercise is very beneficial to health, but the incorrect way will do harm to your body. Only by mastering the correct way can you effectively achieve your exercise goal. Did you do your fitness right? Today, People’s Health Network will talk to you about the topic of fitness.
How can fitness be effective?
Exercise at least three times a week to enjoy the benefits of exercise. Exercising once or twice a week will not bring lasting health benefits. Sean, a sports scientist at Rutgers University in the United States, believes that there should be at least three days of planned exercise every week. Studies have shown that sitting for a long time will offset the benefits of any exercise. So, get moving.
Lifting iron is an effective way to build muscles. Lifting iron is an exercise method of lifting weights with iron tools such as barbells and dumbbells. Lifting iron is a good way to strengthen muscle strength, but some women worry that it will become too strong. In fact, the amount of testosterone produced by women is much less than that of men, which means that no matter how much they exercise, they will not overextend their muscles.
However, lifting iron can’t turn fat into muscle. Physiologically, they are two different tissues. Fat is sandwiched between skin and muscles, and it is also wrapped around organs such as the heart. Muscle tissue can be subdivided into three main types: smooth muscle, myocardium and skeletal muscle, which are distributed all over the body. What lifting iron can really do is to help you build muscles in and around any adipose tissue. The best way to lose fat is a healthy diet combined with exercise.
Exercise is actually the most brain-healthy. A large number of studies show that physical exercise is the best way to improve cognitive function. Researchers at the University of Maryland in the United States have found that aerobic exercise has unparalleled benefits for enhancing brain function. This kind of exercise is not only good for the brain, but also good for the heart.
If you want to keep fit, you can’t stop for a week. Most people don’t take regular exercise within a week, and muscle tissue will begin to decompose. The principle of "use in and waste out" is very suitable for the field of fitness.
Plate support is the "trump card" to exercise abdominal muscles. Some people use sit-ups to practice abdominal muscles, but they can only target abdominal muscles, while flat support mobilizes several groups of muscles on the side, front and back of the human body. Therefore, if you want to enhance the strength of core muscles, especially abdominal muscles, then choose flat support.
Six kinds of wrong exercises accelerate aging
Mistake 1: Exercise too intensively. Although it is admirable to have a full exercise schedule, rest is still necessary. Long-term, strenuous exercise and lack of sleep will increase the cortisol content in the blood, resulting in an increase in blood sugar. These sugars combine with collagen fibers, which will lead to decreased skin elasticity, long spots and premature wrinkles. No matter how enthusiastic you are about exercise, you should rest at least one day a week.
Mistake 2: Poor posture. Bad posture will destroy the spine and make you hunched permanently. In order to avoid bad posture and wrong exercise posture, you need to exercise under the guidance of professional coaches, who can calibrate the deviated positions of all parts of your body. Yoga, pilates or ballet exercises can also correct poor posture.
Mistake 3: Only do aerobic exercise. Although many people insist on exercising, they only do aerobic exercise. In fact, strength training can help you continue to burn calories when you are not exercising, and it can also help to maintain muscle weight and make people look young.
Mistake 4: Ignore pelvic floor muscles. When you exercise, pelvic floor muscles may not be the first muscle part you think of, but it is very important. Neglecting pelvic floor muscles can lead to abdominal fat and urinary incontinence in middle-aged women. In order to keep the pelvic floor muscles firm, you can do Kegel exercise (levator ani exercise) three times a day, and do three groups each time, 10 times in each group.
Mistake 5: Ignore high-intensity interval exercise. High-intensity intermittent exercise is very effective in resisting aging. A study in the Journal of Cell Metabolism shows that the performance of mitochondria in the elderly who engage in high-intensity intermittent exercise has improved by 69%, which helps to improve the sensitivity of insulin and reduce the risk of diabetes. Therefore, it is necessary to engage in high-intensity intermittent exercise three times a week.
Mistake 6: Never decompress. Practicing yoga and martial arts can help keep your skin moist and shiny. You can also try meditation to relieve stress and anxiety.
Endurance training has the best anti-aging effect.
According to the American Medical Express, researchers from Leipzig University and Saar University in Germany found that endurance training can better resist aging than strength exercise.
The researchers selected 266 healthy young people who didn’t usually take part in sports. Participants were randomly divided into three groups: endurance training (continuous running), high-intensity intermittent training (running and jogging alternately for four times after warm-up, and finally cooling limbs by jogging) and strength training (doing circular exercise on equipment, including body flexion, belly rolling, sitting posture pull-down, sitting posture rowing, sitting posture calf flexion and extension, front leg muscle extension, chest pushing and supine leg lifting, etc.), and a non-exercise control group. The first three groups exercised for 45 minutes three times a week, and a total of 124 people persisted.
At the beginning of the study and after the last round of exercise, the researchers analyzed the telomere length and telomerase activity of white blood cells in the blood samples of the participants respectively. The results show that compared with the control group, the telomerase activity and telomere length of the first three groups of participants have increased, which is very important for preventing cell aging, improving cell regeneration ability and healthy aging. However, compared with the strength training group, the telomerase activity of the other two groups is 2 ~ 3 times higher, and the telomere length is also significantly increased.
Researchers say that endurance training is an important mechanism to promote healthy aging. One possibility is that this type of exercise affects the level of nitric oxide in blood vessels and promotes positive changes in cells. In addition, from the perspective of evolution, endurance training can better imitate the behaviors of human ancestors such as traveling and fighting, covering a wide range, including running, swimming, skiing and cycling.
Old, middle-aged and young people have their own precautions in exercising.
Children and teenagers should avoid surprise training. This age is an important stage of growth and development. People’s bones are not yet formed and their muscle strength is weak. Some students usually have heavy schoolwork and lack of exercise, so they only do surprise training before the entrance examination of physical education in order to achieve sports effect in a short time, which is easy to cause problems. For example, excessive running can easily lead to periostitis of the medial leg, and some children will feel pain in the forefoot or heel, thinking it is "growth pain", but it is actually inflammation caused by excessive exercise. In addition, children with flat feet are not suitable for running too much. Some children practice the piano under the supervision of their parents and repeat hand movements for a long time, which is easy to cause tenosynovitis. Therefore, children and teenagers should pay attention to avoid excessive activity stimulation, and it is best not to do too many repetitive actions, and it is appropriate to take diversified exercises.
Young and middle-aged people should not be too violent. Young and middle-aged people have strong bones and strong muscle strength, but they are also vulnerable people. They usually like some highly antagonistic sports, such as basketball and football, which often lead to physical collision. Many people also like to play tennis and other sports that require vigorous swing. Young and middle-aged people are prone to overexert when jumping and running, or sprain, fracture and other accidental injuries due to uncoordinated movements when spiking and swinging. Therefore, it is suggested that such people should not exercise too hard, do not pursue "victory" and "win" too much, and avoid accidental injuries.
Old people should do what they can. Old people often have osteoporosis, muscle weakness, and often accompanied by cardiovascular diseases, so it is suitable for small-scale and low-intensity exercise. However, even if you carry out such a movement, you have to do what you can. Some grandmothers like to dance square dance, and sometimes they need to do "toe-pad" with one leg force. Once the leg muscles are insufficient, it is easy to cause sprain and fall of the achilles tendon. There are still many elderly people who are yoga lovers. Although the exercise is gentle and slow, there are also many postures that are not suitable for the elderly. Therefore, the most important thing for the elderly to exercise is to make correct choices according to their own physical conditions, with the principle of "doing it".
Take a brisk walk, not too long.
Walking briskly can help athletes get rid of excess fat, thus improving blood lipid level and preventing fatty liver. At the same time, it can also reduce the risk of hypertension, type 2 diabetes, heart disease and osteoporosis and promote cardiovascular health.
It is recommended to do it 4 ~ 5 times a week, each time for about half an hour. Be careful not to spend too long, especially don’t exercise too much for the WeChat sports ranking.
Posture is very important. There is a formula for heart rate. The correct posture of striding should be to relax the neck and shoulders, hold your head up and chest out, and swing your hands left and right with the walking speed. Keep your back straight and abdomen slightly. Bend forward slightly when walking. Keep your feet on the ground and your toes on the ground.
What speed should we keep for brisk walking? There is a special formula for calculating heart rate, which can indicate whether the current speed is suitable for you. During the process, the best heart rate should be: (220- age) ×80%. For example, at the age of 20, his optimal heart rate for exercise is 160 beats/min.
Warm up and be fully equipped. Warm up moderately before walking, start slowly, and then increase the speed when your feet are a little hot. Slow down slowly when you are near the finish line, and don’t stop immediately.
There should also be perfect equipment for walking: shoes should be able to support the arch and heel, so that the toes have enough room to stretch, and the soles should be thick and flexible; Wear loose sweat-absorbing clothes; Take water with you.
In addition, be careful not to exercise in windy places, especially the elderly. Try to choose places with better environment, such as parks, and don’t walk on the main road.
Three ways to make thighs more fit
Many people exercise for the sake of "stovepipe". As everyone knows, strong thighs are more bodybuilding, and can reduce the proportion of body fat, help other muscles grow and improve sports performance. How to make your thighs fit and strong? The website Reader’s Digest of the United States recommends three exercises for readers: sitting against the wall, leg bending and leg lifting. They can be carried out anytime and anywhere without any equipment, and they are very effective. It is recommended to keep practicing.
Sit against the wall. This is called bending your knees against the wall. The exerciser stands with his back against the wall and moves his feet forward about one step. After posing, he puts his back down and bends his knees until his thighs are parallel to the floor and 90 degrees to the upper body. Hold this position for 60 seconds. You may only last for a few seconds at first, and then you can slowly extend the training time. At the same time, you can also put your arms on the wall, which is more helpful to keep your body balanced. This training is done three times as a group, and readers are advised to practice two groups every day.
Leg bending. Take a chair, stand behind the chair, bend your right foot, and point the heel of your right foot towards your ass, and keep your posture for a short time. Then, slowly put your feet back to their original positions, repeat the above actions for 10 times, and change your legs. Do 30 bends on each leg at a time. In order to increase the challenge, you can also carry a proper load.
Leg lifting exercise. Stand still, hold both sides of the chair with both hands, keep your back straight, lift your right leg up and return to its original position 10 times, and then change your legs. It is recommended to lift each leg 100 times during each training. (People’s Health Network Comprehensive from Life Times)
