It s often said that exercise is good for your health, but to what extent is it appropriate?

When it comes to healthy exercise, I think it varies from person to person, and there are different ways of exercising for different groups of people.

1.Fat and lean peopleIf you are a person with a large body weight and want to lose weight through exercise, then running and skipping rope is of course an unhealthy exercise for the body, and exercise will cause certain damage to the knee based on body weight. If you are a thin person who wants to gain weight, it is recommended not to do some aerobic exercise, otherwise you will work hard for a period of time and come back to find that you have lost your weight.

2.DietWhether you're trying to control your weight through exercise, exercise, or something else, it's important to have a diet that doesn't go through dieting to gain weight, or overeating.

3.Too muchSome friends want to achieve a great amount of exercise for the first time, but the body can't bear it, and the next day they will die or live. In the end, fear arises, and in the end, it is gone.

Exercise lies in perseverance, such as push-ups, the first time I can do 20, then I stick to 20 for a few days, and then add 5-10, so that the body has a time to adapt, so as not to hurt my body.

People of different ages can choose different exercise methods and requirements for exercise.

1. Teenagers

Adolescents participating in sports and fitness should master more than one motor skill, alternating a variety of exercise methods, including aerobic jogging, fast running, tennis, football, strength exercises push-ups, pull-ups, etc. Do "aerobic exercise every day, high-intensity exercise must be done, strength exercises are done every other day, and stretching exercises are done before and after".

2. Adults

Adult fitness should follow the principle of "aerobic exercise should be done every day, high-intensity exercise should be done, strength exercises should be done 2-3 days a week, and before and after stretching exercises" Based on aerobic exercise, strength stretching exercises should be available. Brisk walking, jogging, cycling, and squatting and bench press are all recommended exercises.

3. The elderly

Exercise and fitness for the elderly can delay aging and regulate psychology. Therefore, in addition to aerobic and strength exercises such as tai chi, soft ball, half squat, and supine curl, balance exercises should be added to prevent falls, such as moving the body back and forth, standing in a line for balance, balance movement, etc., while paying attention to stretching.

People with high blood pressure, hyperlipidemia or diabetes, as well as overweight, obesity and osteoporosis should not exercise blindly, and the "Guidelines" give a prescription for exercise. Generally speaking, people with "three highs" should choose moderate-intensity aerobic exercise with the participation of major muscle groups throughout the body.

4. People with high blood pressure

Brisk walking is the best way to regulate blood pressure, if the blood pressure of hypertensive patients exceeds 180 110mmHg at rest, first control the blood pressure with medication, and exercise with the consent of the doctor. Avoid holding your breath and exerting force during exercise to avoid a sudden increase in blood pressure.

5. People with high blood lipids

People with high blood lipids can choose to swim, pedal or walk alternately. More than 150 minutes of moderate-intensity aerobic exercise per week is effective in lowering blood lipids, and 300 minutes of exercise per week is even more effective. At the same time, it is necessary to pay attention to increasing the amount of daily physical activity, such as driving as little as possible, walking more, taking fewer elevators, and taking more stairs.

6. Diabetic people

In addition to brisk walking and pedaling, diabetic people can only do high-intensity aerobic exercise, such as running, if their physical function is good.

7. Overweight people

For overweight people, walking for a long time is the best way to exercise, if you are too heavy, you can do non-weight support exercises such as pedaling and swimming first. On the contrary, aerobic exercise to support body weight, such as brisk walking, jogging, etc., is more effective in preventing and controlling osteoporosis, and this group of people is not suitable for swimming.

Suggestion 1: Choose a good environment and avoid high temperature and humidity.

Experts suggest that the high temperature and humidity of summer can increase the risk of dehydration, heat cramps and heat stroke during exercise. When the temperature exceeds 27 or the humidity exceeds 75%, exercise should be avoided as much as possible.

Hu Kun, Director of the Health Intervention Department of Beijing Xiaotangshan Hospital: Therefore, when we exercise in summer, we must choose as much as possible when the temperature is relatively low in the morning and evening.

Tip 2: Hydrate to prevent electrolyte imbalances.

Experts recommend that you can replenish 300 to 500 ml of water 4 hours before exercise; Fluids should be given in small amounts and often during exercise, with 100 to 150 ml every 10 to 15 minutes. Within 1 hour after exercising, it is also necessary to replenish proper hydration to compensate for the loss of body fluids.

Hu Kun, Director of the Health Intervention Department of Beijing Xiaotangshan Hospital: If we exercise for too long, then we should supplement some electrolyte drinks containing sugar, sodium and potassium to fight dehydration and maintain the balance of body fluids.

Tip 3: Warm up your heart and muscles to get ready.

According to experts, if we suddenly exercise without warm-up, our myocardial blood supply will not be able to keep up, and the motor system such as joints and muscles will not be prepared, which will increase the risk of myocardial ischemia, arrhythmia and muscle strain. Warm-up activities mainly include two parts: one is medium- and low-intensity endurance exercises, such as stepping in place, brisk walking or jogging, cross stepping, jumping jacks, etc., in order to improve cardiopulmonary adaptability; The second is the dynamic stretching of various parts of the body, which can improve the stretchability of muscles and joints.

Hu Kun, Director of the Health Intervention Department of Beijing Xiaotangshan Hospital: Under normal circumstances, the preparation activities should last for 5 to 10 minutes, and when the temperature is relatively low, the time should be appropriately extended, which can last for 10 to 15 minutes.

Tip 4: Do what you can and find a rhythm that suits you.

Experts especially remind that there is no good or bad exercise, and the most important thing is whether it is suitable for you. Even if it is the same movement, we can reduce the intensity of exercise by reducing the range of motion and slowing down the pace of exercise, thereby reducing the risk of sports injuries.

Get it right. Because most people do brisk walking, the amount of steps per day is controlled at about 7,500 steps, because this number of steps is the most effective for heart health, and the time chosen is from 4 to 6 o'clock in the afternoon, avoid the road with a lot of traffic, and choose a place with a good environment of tree parks to do healthy exercises.

A large number of studies have confirmed that scientific exercise is beneficial to health, not only can promote growth and development, delay aging, but also prevent anxiety, depression and most chronic diseases.

The benefits of scientific fitness for different groups of people.

Healthy people. Scientific physical exercise is the most economical and applicable means of health promotion and maintenance throughout the life cycle.

Healthy people at high risk.

Physical exercise is the most effective and safest means of conditioning and correction.

Patient population. Under the guidance of doctors and sports personnel, through individualized exercise prescriptions, physical exercise is an important auxiliary means to improve the survival rate of disease, acceleration, and disease.

Scientific exercise should have certain principles.

Clause. 1. Health.

First, the principle of safety first.

Through health screening, medical examination, exercise ability test and exercise risk assessment, the sports safety of each healthy sport can be improved.

Clause. Second, pay attention to the principle of systematization and comprehensiveness.

It mainly emphasizes that the type of scientific exercise should be comprehensive, aerobic exercise, strength exercise, flexibility exercise are indispensable, and the exercise items are required to be diversified, and it is recommended that each exerciser have at least two or three daily physical activities, and in terms of healthy parts, it is also required to exercise in all positions of the body, and the links should be complete, and the preparation activities, formal activities and relaxation and stretching after the activities.

Clause. 3. The principle of individualization.

Suitable for their own exercise is the best way to exercise, for different groups of people it is recommended to do what they can, step by step, children, adolescents should cultivate exercise habits, master sports skills for the main purpose, and for adults in promoting health, to emphasize that there is a certain intensity, a certain frequency, but also to maintain a certain amount of exercise time, for the elderly It is recommended to do what they can, maintain an appropriate level of physical activity, for some special groups, it is recommended to carry out sports and fitness under the guidance of professionals.

Feng Lianshi, deputy director of the Institute of Sports Science of the General Administration of Sports of the People's Republic of China, pointed out that the most critical scientific fitness should be unremitting and persevering, scientific fitness can change living habits, bad behaviors, work and rest time and nutritional diet conditioning, scientific fitness can promote the formation of a healthy lifestyle, and a healthy lifestyle is the cornerstone of everyone's health.

The relationship between exercise and health is the relationship between means and ends. In other words, exercise is aimed at health, and physical exercise has a strong mass base. It is the most effective way to promote health and exercise.

It can play a certain role in the prevention of diseases, adhere to scientific exercise, and can achieve the effect of "fitness and bodybuilding, healthy heart".

Benefits of Exercise:Exercise can promote the development of human health and promote the healthy development of the human body. Bone growth and development require constant absorption of nutrients.

Physical activity promotes blood circulation, increases blood flow to the bones**, and promotes bone growth. Physical education can promote the development of human body functions, and proper physical exercise is essential to maintain and enhance human activities.

People who have been engaged in physical exercise for a long time can enhance their physical fitness and prolong their lives. Physical exercise can promote the development of people's mental health, cultivate good willpower, regulate people's emotions, and improve people's mental outlook.

The above content reference: Encyclopedia - Sports and Health.

Sitting in the office every day, working in front of the computer, if you don't exercise, you will get fatter and fatter, the fat on your stomach will become more and more solid, and there will be problems with your lumbar spine. Therefore, we must stick to exercise and fitness. Traditionally, the best time to work out is between 3 and 4 p.m.

But for an office worker, working hard in the office at this time, it is impossible to exercise, it is impossible to get fit.

Exercise requires time that suits you. Morning and evening time. I'm used to waking up early.

I usually wake up early to drink three glasses of water. After drinking the first glass of water, I used to sit cross-legged on the floor and meditate outside the window. Meditation is good for my body and mind.

I developed the habit of meditating, and the longer I kept it going, the greater the benefits. Meditate for 20 minutes and drink a second glass of water. Then do some simple yoga exercises for 20 minutes.

Drink the third glass of water. The whole journey takes about an hour. An hour and a half after eating, go downstairs for a run.

There is no time limit for running. Until I feel a little tired and my breathing is disturbed. I chose to run at night because sleeping can replenish my energy.

It is generally run every other day, but it is not recommended to run every day. Lots of exercise in the summer and no sweating in the winter.

Summer is suitable for sweat volatilization. I usually choose a lot of exercise this season, and this season** works particularly well. But in the winter I only do moderate exercise, with no sweating as the standard.

In both summer and winter, people's movements should be adjusted according to the changing seasons. In winter, many people like to play strenuous sports such as basketball bare-chested. They were sweaty, hot, and comfortable.

Actually, this is a mistake and it is very tiring. The following spring, they were susceptible to colds.

Everyone on the planet knows that exercise is good for health. As for whether there is a "ceiling" on sports, I tell you responsibly that so far there is no authoritative data limit. Even the World Health Organization is just an "appropriate number" in terms of sports data.

In terms of appropriate physical activity for healthy adults, it is also recommended to accumulate a variety of activities per day to reach the equivalent of 6,000 steps and the equivalent of 40,000 steps per week. As for the upper limit, it has not yet been determined. It is also because people's physique is different, and the intensity of exercise is different.

At 8:00 a.m. to 9:00 a.m., when the sun is at its mildest, it can also be at 4:00 p.m. to 5:00 p.m.

Four o'clock in the afternoon. Because this time is full of energy and does not cause you to lose sleep at night, it is best to exercise at this time.

It's best to exercise in the evening, when your body is more relaxed. Exercising at night can also improve sleep and improve sleep quality.

The best time to exercise is in the morning, as this is the time to fully awaken the body's cells.

1. Scientists have been trying to ask the above two questions, on the one hand, this can help everyone increase their interest in sports, but the more important reason is to invent a drug to replace the efficacy of sports.

2. For example, the January 8 issue of the journal "Natural Shirt Spring" published an article **, which believes that the biggest benefit of exercise or patience is to help cells detoxify. To put it simply, living organisms will definitely produce a lot of waste products in the process of metabolism, and cells are usually detoxified through "autophagy". The researchers found that the number of "autophagosomes" in the cells of mice increased significantly after exercise, and the efficiency of detoxification also increased.

If we can further understand what exercise is and what will increase the number of "autophagosomes" in the future, it is possible to invent a drug that simulates the effect of exercise, and can detoxify after eating.

3. Of course, detoxification is good for the body, needless to say. But the main reason why many people are willing to spend time going to the gym to do sports is to **. Why can sports**?

Does this need to be asked? Exercise burns calories. Let's jump to conclusions.

If you only calculate the amount of energy required for exercise itself, you will find that it is difficult to rely on that calorie alone. A person of average stature jogging on a treadmill at a constant pace for 30 minutes does not need as many calories as a can of Coke, and eating two more bites of food will make up for it.

4. The above experiments were done more than 10 years ago, and scientists have been studying the mechanism of motion since then, but there is little progress. Not long ago, a protein factor called PGC1- was discovered in mice, which is likely to be related to the many benefits of exercise. Studies have found that after a certain intensity of exercise, the muscle tissue of mice will secrete PGC1-, a hormone that can promote angiogenesis in mice, increase the mitochondrial activity of muscle cells, and prevent muscle atrophy, etc., covering almost all the benefits of exercise.