If there is anything in this world that must be rewarded after hard work, it must be sports. As soon as you start exercising, you're sure to see results.
Why? What kind of feedback can exercise give to the body? What is the difference between people who exercise regularly and those who do little? Let's talk about it in detail today.
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People who exercise regularly.
Stronger cardiopulmonary fitness.
We know that the heart is the center of blood circulation throughout the body, and the lungs are important respiratory organs in the human body. Cardiopulmonary function refers to the ability of the human heart to pump blood and the lungs to inhale oxygen, which in turn directly affect the activity of organs and muscles throughout the body.
Regular exercise can enhance the muscle strength and strength of the respiratory muscles, improve the compliance of the lungs, enhance the lung function and local resistance of the lungs, etc., and can also make the heart beat more powerful and regular, ensure the rhythm and efficiency of heart pumping, and reduce the onset of cardiovascular diseases.
People with good cardiopulmonary function will have a lower probability of suffering from chronic diseases such as coronary heart disease and chronic obstructive pulmonary disease.
So what kind of exercise is most effective for improving the body's cardiopulmonary function?
A study published in the European Heart Journal (EHJ) conducted an 8-year association study of 2070 cyclical exercise and health status in people with an average age of 54 years found that:Moderate-intensity physical activity, such as brisk walking or cycling, is best for improving heart and lung fitness.
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People who exercise regularly.
Cognitive abilities may be better
Many people feel breathing easier, lighter, and in a better mood after exercising. This is because after exercise, the "endorphins" secreted by brain cells can cause people to feel good in the short term.
Does long-term exercise have a positive effect on the brain?
A 10-year study of cognitive function in 8,958 people aged 50 years and over in the UK found that:As we age, regular exercise can prevent cognitive decline, but for people who don't get enough sleep, this protective effect may be weakened.
Another 10-year follow-up study also found that at the start of the study, almost all those who exercised more, regardless of the amount of sleep they slept, had better cognitive function, but in the 10-year follow-up study, the situation changed
Short sleep duration (less than 6 hours of sleep per day on average) is the main cause of cognitive decline, while people who sleep less and exercise less have a faster cognitive decline, and this cognitive decline is more pronounced in people between the ages of 50 and 70, while for those aged 70 and above, exercise is beneficial to their cognitive profile even if they don't get enough sleep.
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People who exercise regularly.
Bones, muscles, joints are better
The benefits of regular exercise to bones, joints, and muscles may be more than you think.
First of all, regular exercise can improve the blood circulation of bones, strengthen bone metabolism, thicken bone diameter, thicken muscle mass, and arrange bone regularly and neatly. With good changes in bone morphological structure,The ability of bone to resist bending, bending, compression, and other aspects of bone strength has been greatly improved.
Secondly, regular exercise can increase the thickness of cartilage and bone density on the articular surface, so that the muscles around the joints are strengthened, the strength is enhanced, and the joint capsule and ligaments are thickened, thereby reducing the load on the jointsIncreases the stability of joints.
While increasing joint stability, due to the increased elasticity and stretchability of the joint capsule, ligaments, and periarticular muscles,The range of motion and flexibility of the joints are also greatly increased.
In addition, regular exercise can promote blood circulation, so that muscle cells can get more nutrients, so that muscle cells become thicker, muscle volume increases, and muscle strength increases.
It can also stimulate the blood vessels traveling through the muscles to relax and contract together, and enhance the vasodilation and contraction abilityReduce the incidence of hypertension, hyperlipidemia, venous thrombosis。At the same time, the accompanying nerves can also obtain better nutrient supply, reducing the occurrence of peripheral neuropathy.
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Exercise regularlyDiabetes
and less risk of metabolic syndrome
We know that the secretion of insulin causes cells to consume more glucose, resulting in lower sugar levels, and can also inhibit the release of glucose into the bloodstream by the liver. Glucagon, on the other hand, has the opposite effect of insulin, accelerating the process of gluconeogenesis in the liver and promoting the release of fatty acids from adipose tissue.
Regular exercise decreases insulin secretion and increases islet glucagon secretion.
In other words,People who exercise regularly also have a lower risk of diabetes and metabolic syndrome.
People who exercise regularly.
Thinner, more beautiful, happier
Regular exercise is not only good for **,It is also beneficial to the strengthening of the skeletal muscle system of the whole body。And the powerful muscles can stretch the body more and straighten the body, making people look more temperamental and better-looking.
Regular exercise stimulates endorphins secreted by the brain, which can cause a good mood and state responseHelps relieve anxiety and depression and promote mental health, which also contributes to the prognosis of certain chronic diseases.
What does it mean to exercise regularly?
Exercise should be moderate, the standard mainly depends on the heart rate, which should be 60% to 85% of the maximum heart rate. It is important to note that since the actual situation of each person is very different, the difference should be 15% to 30% or more compared to the resting heart rate.
The choice of the best amount of exercise should be decided according to different circumstances such as age, gender, occupational characteristics, physical condition, health level, sports foundation, living environment, purpose and taskThe key is to grasp the intensity of exercise, in addition to keeping the heart rate in the appropriate range, but also to have a strong sense of time.
The American Heart Association (AHA) recommends exercise guidelines for adults:
Aim for at least 30 minutes of moderate-intensity aerobic exercise for a total of 150 minutes 5 days a week;
or at least 25 minutes of vigorous-intensity aerobic exercise 3 days a week for a total of 75 minutes;
and at least 2 days a week to moderate to high-intensity muscle stretching exercises to improve physical fitness.
Everyone should find an exercise that suits them according to their own interests and physical conditions, and stick to it for a long time.
Healthy people can choose brisk walking, swimming, table tennis, basketball, dancing and other activities; And people who have some minor physical problems, such as those with knee injuries, can choose swimming, cycling, elliptical instrument, etc. under the guidance of a specialist; For other special population sports arrangements, it is recommended to listen to the advice of doctors or professionals.
In addition, to insist on regular exercise, you should also pay attention to the following:
1.Combination of work and rest, the amount of exercise is gradual (generally after exercise, the whole body sweats, the heartbeat is accelerated, and the purpose of exercise is basically achieved);
2.Avoid physical activity when the mind is highly stressed, emotionally excited, or physically exhausted and exerted (e.g., after staying up late);
3.Eat a reasonable and balanced diet, especially not neglect the intake of vegetables and fruits, and consume more trace elements;
4.Get enough sleep to get the most out of your workout.