Terp the relationship between exercise and health

Motion can improve the sensitivity of insulin receptors in diabetic patients, improve insulin performance, so exercise can prevent diabetes and reduce the occurrence of gallstone .

Dynamic and strength motion can increase the peak bone , reduce the occurrence and development of osteoporosis, promote bone growth, which can increase the average of 4 to 7 cm.

Static lifestyle is prone to fat aggregation and endocrine disorders, thereby causing colorectal cancer, prostate cancer , breast cancer, lung cancer, etc., while exercise can reduce its incidence .

Motion can stimulate neuromuscular excitability, enhance human muscle strength, good elasticity, fast speed, large shrinkage, prevent muscle atrophy, delay aging.

Motion can improve the balance of balance and movement in middle-aged and old age, reduce the chance of falling, and improve the quality of life.

Motion can eliminate pressure, relieve anxiety or depression, improve sleep conditions.

The movement is divided into three kinds of high strength, medium intensity and low intensity movement.

Medium and medium-intensity exercise calorie consumption rate is 4 ~ 7 kk cards per minute, continuous activities do not feel very tired for more than 10 minutes, such as fast (6.5 km per hour). Medium intensity exercise is equivalent to 60-70% of the maximum heart rate, and endurance medium intensity movement is beneficial to reduce abdominal fat and reduce obesity.

High-strength exercise refers to exercise, etc.

The exercise time is 30 minutes to 60 minutes per day or 180 minutes per week, and the exercise per day can be accumulated, but each time is not less than 10 minutes.

Exercise frequency is 5 to 7 times a week, it is best to have a certain physical activity every day. Sports should be gradually progressive and persist. People who lack exercise for a long time do not suddenly do more intense exercise or the amount of exercise is too large. Usually, persistence, if you stop, if you stop, the corresponding effect will slowly reduce until disappearance; and usually lack sports, only after a long-term regular amount of exercise can achieve a certain health effect. .

In the 1950s, American physiologists Carbovich proposed the concept of sports prescriptions, which was adopted by the World Health Organization in 1969. This sports prescription divides non-athletes into three categories of people, and develops different sports programs for different characteristics of each crowd.

The first type of population: the age is less than 40 years old, there is no history of cardiovascular disease, and there are no people with cardiovascular risk factors. These people can do not accept detailed medical assessment during exercise. The type of exercise is relatively wide. Big, they can do, as follows:

1 endurance sports can improve cardiopulmonary function, enhance cardiovascular health, including walk, mountaineering, swimming, cycling, skipping, dance, etc., longer oxygen exercise.

2 The flexible movement refers to the relaxation movement of the whole body, which can improve joint flexibility, and flexible exercise before exercise can avoid sudden high-intensity motion.

3 strength training includes the strength training of limbs and low back.

The intensity intensity is tired or slightly tired, and is generally 30 minutes to 60 minutes, 3 to 5 times a week.

Tip: The content of this article is for reference only, please refer to the consultation results of regular hospitals!