**EDIT|Xiangshan health.
Text Editing|Xiangshan health.
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Exercise is considered an important means of maintaining good health and promoting longevity. It not only strengthens the musculoskeletal and improves cardiopulmonary function, but also helps regulate metabolism and enhance immune system function. Because of this, active participation in sports has become the only way to pursue longevity.The importance of aerobic exercise, aerobic exercise, such as jogging, swimming, cycling, etc., has significant benefits for the cardiovascular system. It encourages the heart to pump blood more efficiently and improve blood circulation, thereby reducing the risk of cardiovascular disease. Aerobic exercise also helps to improve the body's endurance and slow down the aging process.
Exercise intensity and frequency: When doing aerobic exercise, moderate intensity and frequency are key. More than 150 minutes of moderate-intensity aerobic activity or more than 75 minutes of vigorous-intensity aerobic activity per week is generally recommended. Depending on the individual's health condition, the intensity and duration of exercise can be gradually increased.
The benefits of strength training are the gradual loss of muscle mass as we age, which is part of the body's aging. Strength training, on the other hand, can maintain or increase muscle mass, increase basal metabolic rate, and help maintain a healthy weight. In addition, strength training can also improve bone density and reduce the risk of fractures.
Moderate vs. gradual, moderate intensity and gradually increasing load are key when doing strength training. Beginners should start with a lighter load and gradually increase the intensity of the training. Strength training for 20-30 minutes each 2-3 times a week can give good results at different ages.
The importance of rest, proper rest is an equally important part of an exercise program. Rest time after exercise helps with muscle repair and growth, and prevents sports injuries. Reasonable rest can also reduce the burden on the heart, maintain a full mental state, and prevent physical fatigue caused by overtraining.
The role of sleep, adequate sleep is essential for the recovery of the body. During sleep, the body is able to release growth hormone, which promotes muscle repair and growth. Adults typically need 7-9 hours of sleep, and ensuring good sleep quality is essential for longevity.
Paying attention to aerobic exercise, strength training, and moderate rest and recovery are the four keys to ensuring longevity and health during the exercise journey. Aerobic exercise activates the heart, strength training maintains muscle mass, and moderate rest and recovery prevent overtraining.
These four points can not only reduce the risk of disease, but also improve the body's resilience to adversity, helping you to set sail healthily and on the glorious road to longevity. Exercise is one of the magic weapons to achieve health and longevity, and I hope you will usher in a healthier and more fulfilling life while actively exercising.
Golden autumn is healthy