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Text Chapter 1612 Exercise

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    The average life span of an ordinary person is about seventy years. If they take good care of themselves, they can live to eighty or ninety years old. However, the proportion of such people is very small, maybe less than one in a thousand.  And as long as you become a warrior, even an acquired warrior, then as long as nothing unexpected happens to this person, he will live to be ninety and painless without any disease or pain, and there will be no problem at all if he is one hundred years old.  Well, this person can definitely live to be over a hundred years old.  The lifespan of acquired warriors at the first level is already this long, let alone the acquired warriors at the sixth level and above. Such powerful acquired warriors have a lifespan of about 140 or 50 years.  This is a life span of 140 to 50 years. Compared with the life span of 70 years for ordinary people, it is fully twice as long. If this warrior can break through to the innate stage, then this person can live for more than two hundred years.  That's no problem at all.  Such a long lifespan is infinitely attractive to anyone. Whether they are people in the elders of the Commander's Hall or ordinary people, they will do their best to practice in order to extend their lifespan.  Because they know very well that the higher the level of their cultivation, the longer their life span, and correspondingly, the stronger the attraction of cultivation to people.  More than half of the martial arts secrets that Zhao Chaogang took out and placed in the jade pagoda can play a very good role in longevity. As long as the martial artist keeps practicing, it is not a problem for the martial artist to live a hundred years.  ¡° Many people in today¡¯s society may not be interested in violence, but I believe that people all over the world are interested in extending life span, and they are still very interested, Zhao Chaogang believes.  As long as everyone can understand the benefits of practicing martial arts, people's passion for practicing martial arts will not disappear.  I didn¡¯t see anyone practicing Tai Chi in the park.  Or the grandfathers and grandmothers who exercise. They come to the park to exercise, even if it is windy or raining, they will always come.  The reason why these grandfathers and grandmothers persist is for their own good health.  Long-term and continuous exercise has great benefits for the human body.  Life lies in exercise, and scientific exercise is good for health.  Exercise keeps you youthful, happy and healthy, and makes your life full of sunshine.  ?Exercise can improve people¡¯s physical fitness.  Why exercise?  Almost everyone will answer this: exercise is good for your health.  Facts have shown that engaging in regular exercise will keep people in great shape, feel great, and have the energy to complete various tasks and tasks.  The biggest role of physical exercise is to comprehensively improve people's health. The specific performance is briefly described as follows: (1) Prevention of cardiovascular disease Cardiovascular disease is the number one killer of human life in the world today.  It is reported that one in every two deaths in the United States is due to cardiovascular disease.  The number of people who die from cardiovascular disease also ranks first in our country.  A large number of studies have shown that participating in regular physical exercise can significantly reduce the risk of cardiovascular disease.  (2) Improve the function of the respiratory system: During physical exercise, people's breathing process deepens, more oxygen is inhaled, and more carbon dioxide is emitted, thereby increasing lung capacity, reducing residual capacity, and enhancing lung function.  People who exercise regularly have stronger physical adaptability, so their breathing appears to be smooth, deep, even, and the frequency is slower.  The average breathing rate is 6 to 8 times per minute, while people who do not exercise average 12 to 15 times per minute.  (3) Improve the function of the digestive system Physical exercise will increase the consumption of nutrients in the body, enhance the metabolism of the entire body, and thereby increase appetite.  in addition.  Physical exercise will also promote gastrointestinal motility and secretion of digestive juices, improve the functions of the liver and pancreas, thereby improving the function of the entire digestive system.  Provide good material guarantee for people's health and longevity.  (4) Improve the function of the nervous system Human activities are coordinated activities under the control of the nervous system, and people who insist on exercising (especially middle-aged and elderly people).  It often manifests itself as a flexible body, sharp ears and eyesight, and full of energy, which are manifestations of strong nervous system function.  (5) Reduce the risk of diabetes One of the characteristics of diabetes is that people have high blood sugar levels.  If the patient does not control it, it can also cause many other health problems, such as weakened vision and kidney failure.  Regular physical exercise can greatly reduce the possibility of an individual developing diabetes because it can control the increase in blood sugar levels.  (6) Prevention of bone fractures Osteoporosis can cause bone fractures. Bone fractures occur in people of all ages and are more common in the elderly (especially elderly women).  Research shows that regular physical exercise can prevent bone fractures by improving bone density and bone strength.  Of course, physical exercise also has a positive therapeutic effect on patients with osteoporosis.  (7???Exercise will improve your mood After a stressful day, do you want to burn off excess energy?  Hitting the gym for a workout or taking a leisurely 30-minute walk can help you calm down.  Exercise stimulates the production of a variety of brain chemicals that make you feel happier and more relaxed than you were before you exercised.  If you exercise regularly, you will look better and feel better. Regular exercise can increase your self-confidence and self-esteem.  Exercise may even reduce your feelings of stress and anxiety.  (8) Exercise can fight chronic diseases Worried about heart disease?  Want to avoid osteoporosis?  Regular exercise may help.  Regular exercise can help you prevent or control high blood pressure.  Your cholesterol levels will benefit, too.  Regular exercise increases high-density lipoprotein (hdl), or "good" cholesterol, and decreases low-density lipoprotein (ldl), or "bad" cholesterol.  This "combination punch" allows blood to flow more smoothly by reducing the build-up of plaque in the arteries.  ??Also, regular exercise can help prevent type 2 diabetes, osteoporosis and certain types of cancer.  (9) Exercise can promote better sleep Having trouble falling asleep?  Still very sleepy?  Exercise may help promote physical activity during the day.  A good night¡¯s sleep will improve your concentration, increase your productivity and improve your mood.  Exercise is the key to good sleep.  Regular exercise can help you fall asleep faster and help you sleep more deeply.  The timing of exercise is up to you.  If you don't sleep well, you may want to exercise later in the afternoon.  5-6 hours after exercise.  Your body temperature will naturally drop, which will help you fall asleep.  (10) Exercise will reignite the fire in your sex life. It¡¯s so tiring.  Can't survive sex¡ª¡ªlife?  Or do you feel that you are no longer the same person and cannot enjoy those intimate physical contacts?  Let exercise save you.  Regular exercise will make you full of energy and make you look better, which may have a positive impact on your sex life. ???????? In addition, exercise has many more benefits.  It can promote blood circulation and allow you to have a more satisfying sexual life. Moreover, men who exercise regularly will have fewer erectile dysfunction problems.  , people who don¡¯t exercise, especially as they get older.  They are more likely to have this problem.  (11) Exercise is a breathless but happy thing. Are you thinking about what to do on Saturday afternoon?  Looking for something suitable for your whole family?  Then go exercise!  There¡¯s no need to think of exercise as a chore.  You can take ballroom dancing classes.  Go rock climbing or hiking.  Let your children swing on the swing, or climb the three-dimensional iron frame with them.  Plan a neighborhood soccer or touch football game.  Find a sport you enjoy and do it.  If you get bored, try something new.  If you exercise, there will definitely be benefits!  (12) Ability to maintain physical activity One of the main characteristics of human aging is the gradual decline in physical activity, especially after the age of 60, the decline in physical activity is particularly obvious.  There is a proverb in our country: "Exercise diligently in old age, and a crutch can be used as a sword."  Facts have shown that regular physical exercise can slow down the deterioration of physical activity in the elderly.  (13) Weight control and body shape changes are well known.  Excessive obesity will affect people's normal physiological functions, especially increasing the burden on the heart and shortening life span.  If a person's subcutaneous fat exceeds 15 to 25% of the normal standard, then.  His risk of death increases to 30%.  As the saying goes: "If you train long enough, your muscles will grow three points thicker, but if you don't train your muscles, your muscles will become one inch thicker."  Because physical exercise can reduce fat and enhance muscle strength.  Keep your joints flexible so you can control your weight.  Improve body shape and appearance.  (14) Prolong life As the saying goes: "If you exercise well, you will not be old at eighty; if you exercise poorly, you will have gray hair at forty."  A large number of studies have shown that regular physical exercise can prolong life.  A 30-year study showed that people who don't exercise are 31% more likely to die younger than those who exercise regularly.  So why does regular physical exercise help extend your life?  The main reason is that regular physical exercise can prevent the occurrence of heart disease and cancer.  There are so many benefits of exercise, therefore, we should pay attention to exercise, so when is the best time for us to exercise?  Research has found that high-intensity exercise can be carried out two hours after a meal; moderate exercise should be carried out one hour after a meal; light exercise is most reasonable half an hour after a meal.  Based on this, several optimal exercise time periods can be derived: Morning period: MorningFrom rise to before breakfast Morning period: 2 hours after breakfast to before lunch Afternoon period: 2 hours after lunch to before dinner Evening period: 2 hours after dinner to before going to bed There are advantages and disadvantages to exercise in each of the above periods, such as morning period: improper exercise intensity control  If so, it can easily cause hypoglycemia.  Exercise in the morning and afternoon is affected by objective factors such as work, work, and housework.  Modern exercise physiology research shows that the highest and lowest points of human physical strength are controlled by the body's "biological clock" and generally reach their peak in the evening.  For example, the human body's metabolic rate reaches its peak between 4:00 and 5:00 pm, and the body's flexibility and flexibility are at its best; the regulation of heart beat and blood pressure is most balanced between 5:00 and 6:00 pm.  , and the body's sense of smell, touch, vision, etc. are also most sensitive between 5:00 and 7:00 pm.  Therefore, overall, the effect of exercising in the evening is better.  In addition, the activity of hormones in the human body is also in a good state between 4:00 and 7:00 in the afternoon, and the body's adaptability and nerve sensitivity are also at its best.     so.  Experts recommend exercising in the evening, but during the evening hours.  Pay attention to the intensity of exercise, otherwise excessive intensity will excite the sympathetic nerves.  Prevents falling asleep.  The best time of the day to exercise Afternoon: (14:00 ~ 16:00): It is a good time to strengthen physical strength, and the muscle endurance is 50% higher than at other times.  Dusk: (17:00¡«19:00): Especially when the sun sets in the west, the human body's exercise capacity reaches its peak, vision, hearing and other senses are more sensitive, and the heart rate and blood pressure also increase.  Not suitable time for exercise: After meals: At this time, more blood flows to the gastrointestinal tract to help digest and absorb food.  At this time, exercise will hinder the digestion of food, which will lead to gastrointestinal diseases over time and affect the health of the body.  Therefore, it is best to sit quietly or semi-recumbent for 30 to 45 minutes after a meal and then exercise.  After drinking alcohol: Alcohol is absorbed into the blood.  Enters the brain, heart, liver and other organs.  At this time, exercise will increase the burden on these organs.  Compared with exercising after a meal, exercising after drinking has a greater negative impact on the human body.  Health Reminder: Outdoor fitness is not as early as possible In the cold winter, many people choose to do morning exercises to enhance immunity.  But isn¡¯t it better to do outdoor fitness as early as possible?  Health experts suggest that outdoor fitness in winter is best done after sunrise.  It is understood that the ground temperature before sunrise in winter is lower, and the content of carbon monoxide, carbon dioxide and other pollutants released in the early morning air is higher.  In addition, harmful pollutants such as nitrogen oxides, hydrocarbons, and lead in vehicle exhaust also accumulate on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases.  Exercising in this environment for a long time may cause fatigue, dizziness, pharyngitis and other diseases.  endanger your health.  Winter fitness and summer fitness: Winter fitness should be around 10 o'clock.  At this time, the sun comes out and shines on the ground, causing the atmosphere to start convection up and down, and the polluted air spreads to high altitudes.  The damage to the human body will be reduced.  In addition, the morning temperature in winter is low, and it will not gradually ease until half an hour after the sun comes out. In the first one or two months of winter and spring.  You should avoid the air pollution peak period at 6 or 7 o'clock in the morning.  In summer and autumn, the sun comes out early.  You can exercise at five or six o'clock.  In normal times, you can choose to do recess exercises or other sports at 10 a.m. and 3 or 4 p.m.  The air is relatively clean at this time.  It is more beneficial to physical health.  It is best not to exercise outdoors on foggy mornings.  Due to air pollution, fog contains many substances that are harmful to the human body.  When people do strenuous activities such as long-distance running in the fog, certain sensitive parts of the body come into contact with these harmful substances and inhale large amounts, which may cause tracheitis, laryngitis, conjunctivitis and allergic diseases.  So on foggy mornings, we can move our morning exercise indoors instead of going outdoors.  Scientific Fitness Some people are used to exercising on an empty stomach in the morning, while others advocate doing physical exercise after dinner in the evening. When is the best time to exercise?  We think it is more appropriate to start exercising half an hour or an hour after breakfast or dinner.  Exercising before meals may cause blood sugar fluctuations. It may be too low due to delaying meals, or it may be too high due to not taking medication. Of course, it may also be that blood sugar is low first and then becomes too high due to Sumujie reaction, so it is best  Put exercise time after meals.  To avoid affecting the function of the digestive system, it is best to conduct physical exercise at least half an hour after a meal.  Physical exercise after dinner is worth promoting, because most Chinese people eat more dinner, and most people read newspapers or TV programs after dinner and do little physical activity, which has a negative impact on lowering blood pressure.It is very detrimental to ? and weight loss.  First, you should avoid exercising for a period of time after meals.  Because exercising after a meal will: 1 stimulate the gastrointestinal tract: Exercise after a full meal will bring mechanical stimulation to the gastrointestinal tract, causing the dissolved contents in the gastrointestinal tract to vibrate left and right, up and down, which may cause vomiting, gastric cramps and other symptoms.  2. Blood flow distribution disorder: After eating a full meal, the digestive organs require a large amount of blood for digestion and absorption. When the muscles of the whole body are exercising, a large amount of blood is also required to participate, which will deprive the digestive organs of blood volume, leading to disorders of digestion and absorption. This disorder  It not only affects the exercise effect but also harms the body.  3. Affects exercise effects: The parasympathetic nerves in the human body are easily inhibited after eating. At this time, if the body wants to exercise, the exercise effects will be compromised.  4. Insulin secretion increases after meals.  It will inhibit the muscles and brain from using blood sugar for energy, which is not conducive to exercise.     Of course.  There are also some things to note when exercising.  Simply going to the gym doesn¡¯t guarantee you¡¯ll get a good workout.  Read a magazine while running, skip breakfast and go to an aerobics class.  These are things that many people often do, but the results are not as good as you think.  Here are six of the worst workout habits they see every day from personal trainers, along with their best tips to stop you wasting time at the gym.  1. Exercise while reading If you are concentrating on reading a fashion magazine, it means that you cannot pay attention to the exercise you are doing at the same time.  Ai Mihofu, a fitness consultant at the New York Sports Club, said that reading while exercising is the worst thing to do.  "If you're going to exercise, you have to focus on your body," she says.  If you need to do something else at the same time to make your workout less boring, Hof suggests putting on headphones and watching TV, which doesn't require as much concentration as reading.  2. Exercise until you are sweating profusely. Exercise until you are sweating profusely may make people feel more fully exercised.  But this only makes you lose a few pounds of water.  It has no effect other than being bad for your health.  "One of the things that has puzzled me for 30 or 40 years is that people still try to lose weight by sweating more." said Sima Keo-chi Bindi, president of the American Federation of Fitness Industry Employees.  , "They exercise in hot environments thinking they can lose weight, but in fact they are just dehydrating themselves." Excessive sweating can also lead to cramps and other sports injuries.  When exercising, make sure you have a bottle of water on hand to replenish fluids at any time.  3. Riding a stationary bike Simply riding a stationary bike or running on a treadmill will not achieve the effect of strength training.  ¡°You can burn 100 calories by walking a mile; but in the same 20 minutes doing weight-bearing exercise on a machine, you can burn 300 to 400 calories,¡± says O-Chi-Binti.  Strength training can also help you strengthen muscle groups used in daily life, such as climbing stairs or lifting heavy objects.  And help you maintain the shape of your muscles and delay muscle relaxation caused by age.  4. Bypass Weightlifting Women are often afraid that lifting weights will make them look like bodybuilders.  In fact, there is no need to be afraid.  It's a common misconception that weightlifting or strength training will make women bulk up.  "Unless you take growth hormone at the same time, it's impossible to happen." O-Chi-Bin-Ti said, "Doing weightlifting exercises will not turn you into a terrible monster." 5 Exercise on an hungry stomach  Doing belly exercises is like driving a tank without oil.  Your body needs energy to function.  Healthy snacks, like oatmeal or a banana, can be eaten during the drive to the gym.  And provide you with the extra energy you need for your next workout.  This is especially important when exercising in the morning, after a night.  Your stomach is empty and the calories have been used up.  You need to add some fuel to it.  Let it restart.  6. Pretending to know everything when you go to the gym will not do you any good.  One of the worst habits for those new to the gym is to walk around the gym and try to copy what everyone around them is doing.  There are usually some trainers in the gym, and O-Chi-Bin-Ti recommends taking advantage of them.  "If you really have questions and want to know the correct form of exercise, don't hesitate to ask them." She said: "You have to know how to avoid sports injuries." Similarly, when you join a new fitness class, any questions  Let the teacher know if you have any discomfort or concerns, and your body will benefit from it.  Also, before starting to exercise, you have to pay attention to some dietary issues. ? First, eat a small amount of food before you start exercising.    Starting exercise on an empty stomach or right after eating is very detrimental to human health.  Eating a small amount of food half an hour before exercise can avoid digestive disorders caused by physical activity and at the same time enhance the effect of exercise.  If you are exercising in the morning, you must avoid eating foods that are difficult to digest for breakfast. It is best to eat a small amount of dairy products, cereals, fruits, and drinks.  Secondly, you should replenish water in time during exercise.  If the exercise time is less than 1 hour, you should drink 150ml to 300ml of water every 15 minutes; if the exercise time is 1 to 3 hours.  Sugar water should be replenished to the body in time to avoid hypoglycemia.  In addition, be sure not to drink ice water while exercising.  Because drinking ice water during strenuous exercise can cause digestive system problems; Also, do not drink water immediately after strenuous exercise.  Because the body's metabolism accelerates and sweat is discharged after exercise, drinking water immediately will accelerate the loss of inorganic salts in the body. You should take a rest before drinking normal temperature water, light salt water, etc.  During exercise, minerals such as calcium and magnesium will be consumed in the body. If you supplement calcium and magnesium at the same time, it will increase the burden on the gastrointestinal tract and easily lead to a bad stomach. Drinking soft water will be better, but the same mineral content will be less, so use soft water during exercise  When replenishing water, it is best to eat foods containing salt and minerals.  Hard water is more suitable for supplementing mineral components such as calcium and magnesium after exercise, because it can easily increase the burden on the gastrointestinal tract.  It can be taken in small amounts in several portions after exercise. Drinking hard water can also prevent accidents such as foot cramps and muscle spasms during exercise.  Finally, it is not advisable to eat fish and other acidic foods after exercise.  After exercise, sugar, fat, and protein in the human body are decomposed in large quantities, producing acidic substances such as lactic acid and phosphoric acid. These acidic substances can irritate human tissues and organs, making people feel muscle and joint soreness and mental fatigue.  Foods such as fish and meat are acidic foods. Eating these acidic foods right after exercise will make body fluids more acidic.  It is not conducive to the relief of muscle and joint soreness and physical fatigue.  Experts suggest that after exercise, you should eat more alkaline foods such as fruits, vegetables, and soy products to maintain the acid-base balance in the body, thereby eliminating exercise fatigue and maintaining health.  Based on historical evidence such as cultural relics and architecture.  China has been practicing sports as early as around 2000 BC.  Gymnastics was a very popular event in ancient China.  It can be seen from the monuments built for the pharaohs that sports including swimming, fishing, etc. were developed and sports rules were established in ancient Egypt thousands of years ago. ? Other sports in Egypt include javelin throwing, high jumping and wrestling.  Ancient Persian sports included traditional Iranian martial arts and heroic sports, which are closely related to fighting skills.  Sports that also originated in ancient Persia include polo and jousting.  Entering the modern era.  Motorsports developed.  There are a large number of sports events that have been produced since the ancient Greek period. The military culture and the development of sports in the ancient Greek period influenced each other.  An outstanding manifestation of the profound influence of sports on the ancient Greeks is that they founded the Olympic Games.  It is held every four years in a small village called Olympia in Beth-Los-Ben-Nesa.  Sports has developed since the ancient Olympic Games period, and its organization and related rules have been continuously strengthened.  Industrialization has given residents in developed and developing countries more leisure time.  This allowed them to participate in and watch spectator sports, where participation increased and spread became more widespread.  This trend is even more pronounced as mass media and global connections intensify.  Sports professionalization has become mainstream and sports have become more popular. Sports fans pursue professional athletes through radio, television, and the Internet. At the same time, they also participate in amateur sports themselves to get exercise and entertainment.  Adolescence is an important transition period in a person's life when physical and mental development tends to mature. At this time, you will be surprised to find that there are many unprecedented changes in physical and psychological aspects, and you will clearly feel that I have grown up.  As people's living standards and cultural quality improve, "everyone has a love for beauty." We must thrive in sports and stay fit in sports.  However, during your exercise, you need to pay attention to one thing, that is, your exercise should be moderate.  "Life lies in exercise", which can shape our strong body and enhance our ability to resist diseases. However, for the human body, exercise also has a limit. Once this limit is exceeded, it may not only be useless to people, but also harmful.  .  American neuroscientist Jia Sitingluo De found in his research that the brain responses of mice addicted to exercise were slower than those of mice with normal exercise.  The report was published in the journals Neuroscience and Behavioral Neuroscience.  Therefore, Luo De pointed out, "Although exercise is good for the brain,But it should be done in moderation.  ¡± People are animals and should exercise. However, specific problems must be analyzed in detail. Some people cannot exercise or cannot exercise strenuously, such as: those who have just completed major surgery, serious cardiovascular and cerebrovascular diseases, have just worked for a day, have poor physical fitness, and are malnourished.  Wait. The important Chinese philosophy of "golden mean" means moderation and relaxation. For ordinary people, too little or too much exercise is harmful. Some people have heard that "you must walk 10,000 steps a day."  ¡± As a result, he was hospitalized three months later, and his knees accumulated water due to excessive exercise. In November 2012, a marathon held in Fujian caused the death of two young people due to strenuous exercise. Many people get sick and die due to excessive exercise. Everyone  The amount of exercise must be determined according to your physical constitution. Exercise must be personalized and scientific, that is, personalized scientific exercise. Strictly speaking, exercise, like diet, is a personalized science.  Scientific nutrition and technology check whether the body is deficient or excessive in nutritional food to determine the amount of exercise for each person. Overnutrition indicates a lack of exercise, while nutritional deficiency means that people with poor physical fitness must not exercise vigorously or for a long time. Excessive exercise is very harmful and can cause dizziness.  , falls or even sudden death, so exercise appropriately! On the side of the human brain, there is a convex part like the hippocampus, which is the organization in the brain that is responsible for learning and memory.  ¡ª¡ªFu¡ª¡ªNi¡ª¡ªYa¡ª¡ªZhou La¡ª¡ªHo¡ª¡ªYa "So¡ª¡ªEr¡ª¡ªBio-Research-Center" researchers found through animal experiments that people like to ride on the roller.  Mice that move around will grow new cells in the hippocampus of their brains, while mice that are kept in ordinary cages will not grow new cells. Therefore, the researchers believe that if people can exercise regularly.  , Moderate exercise can also make the hippocampus in the brain grow more cells, making people's thinking, feelings and reactions more sensitive. High-intensity exercise can make people smarter in many ways.  Damage to brain function. The depletion of the energy substance ATP during exercise may be the main reason for the decline in central nervous function; the redistribution of the body's blood during exercise, the accumulation of free radicals and the acceleration of blood flow cause damage to the vascular endothelium and reduce the blood flow to the brain.  The reduction of oxygen supply and the accumulation of local acid products not only affect the energy supply of the brain, but also directly inhibit the activity of nerves and reduce brain function. Some studies have shown that short-term high-intensity exercise reduces cerebral cortex activity and long-term high-intensity exercise.  This reduces the excitability of extensive brain tissue. In life, people often feel that not only the body's response is slowed down after strenuous exercise, but the brain also temporarily "cannot keep up". This is not only related to the above factors, but also the body itself.  The result of the "protective inhibition" mechanism. When excessive exercise occurs, the human body consumes a large amount of energy and functions are inhibited to prevent further energy consumption. At this time, people will feel extremely tired, weak, and the brain response slows down.  If excessive exercise is carried out for a long time, the sensitivity of the body's "protective inhibition" function will decrease, causing damage to the brain function. The main symptoms are: inattention, insomnia, forgetfulness, etc. In the long run, it will have a negative impact on human health.  great harm.  Whether the amount of exercise is appropriate depends on the heart rate, which should be 60% to 85% of the maximum heart rate.  It is worth noting that since everyone¡¯s actual situation varies greatly, compared with resting heart rate, the difference should be 15% to 30%, or even more. Therefore, choosing the optimal amount of exercise should be based on one¡¯s age, gender, occupational characteristics, and physical condition.  , health level, sports foundation, living environment, purpose and tasks and other different circumstances.  To test whether the amount of exercise is appropriate, you can also look at the relative reaction of the human body after exercise.  For example, you can refer to the sweat flow and ease of exercise.  You can also pay attention to your appetite, sleep, and whether you will participate in exercise the next day.  Relatively speaking, the elderly can perform more individual hand exercises on the premise of aerobic exercise to enhance the coordination ability of the human body.  Children should do more mechanical exercises, such as placing building blocks, etc., which may seem simple, but can actually greatly promote children's brain development and hand-eye coordination.  The key is to grasp the intensity of exercise. In addition to keeping the heart rate within an appropriate range, you must also have a strong concept of time. Generally speaking, the appropriate exercise time in an aerobic state is 30 to 60 minutes. Once it is excessive, it will not only be useless.  On the contrary, it may damage body functions.  Another important point to note here is when the elderly are exercising.  It is even more important to have a certain degree of control and not to overdo it.  Otherwise, exercise will not only fail to strengthen the body of the elderly, but will also be very harmful to the body of the elderly.  The specific precautions for exercising for the elderly are as follows:Points: (1) Choose appropriate exercise programs: It is best for the elderly to have a comprehensive physical examination before exercising, and then choose appropriate exercise programs based on their physical condition.  At the same time, the results of the physical examination can be used as objective indicators before exercise to facilitate comparison with the situation after exercise to judge the effect of exercise.  If you are always in good health, you can also check it yourself, such as squatting 10-20 times in a row, or running on the spot for 15 seconds.  Check to see if you have symptoms such as palpitations, shortness of breath, chest tightness and discomfort. If not, you can start exercising.  Sports activities for the elderly must be chosen based on their health, conditions, hobbies, etc.  Generally speaking, it is advisable to choose sports that can better exercise all joints and muscles, such as jogging, brisk walking, swimming, Tai Chi, etc. You should not choose sports that are too intense, too fast, or too fast.  A highly competitive sport.  Exercise equipment can also be used for exercise.  (2) Exercise should be done step by step: As the saying goes, "It takes less than a day to freeze three feet," and "You can't become fat with just one bite."  Participating in sports training must not be rushed, but should be carried out purposefully, planned and step by step.  It must be accumulated over a long period of time in order to achieve satisfactory exercise results.  At the same time, the amount of exercise should be small when you start exercising, and then gradually increase after you get used to it.  After a period of exercise.  If you feel hot and sweat slightly during exercise, and you feel relaxed and comfortable after exercise, and your appetite and sleep are good, it means you exercise appropriately.  If the effect is good, stick to it.  Exercise movements should be from easy to difficult, from simple to complex, from slow to fast.  The time should be gradually increased.  Every time you exercise, you should pay attention to moving from stillness to movement, from movement to stillness, and combining movement with stillness.  In addition, you must master the essentials, techniques and exercise methods of movements.  (3) Exercise must be sustained: If you want to achieve good results through physical exercise.  We must persevere and never "fish for three days and dry the nets for two days."  It is best to continue to exercise every day for about half an hour each time; when it is really difficult, you should not exercise less than 3 times a week.  At the same time, you must arrange your time reasonably, develop a good habit of exercising on time, and pay attention to the appropriate amount of exercise.  (4) Physical exercise should be carried out according to exercise prescriptions: Because exercise prescriptions can enable us to exercise purposefully, plannedly and scientifically.  When exercise prescription cannot be prescribed, physical examination and exercise load test must be strictly carried out before physical exercise. The amount of exercise should be small at the beginning and gradually increased until the effective intensity and effective time.  (5) Strengthen medical supervision during exercise: The purpose of strengthening medical supervision is for safety and to prevent excessive fatigue or accidental injury.  For example, you should not jog too fast. Firstly, running too fast can easily cause ankle sprains. Secondly, people with high blood pressure are prone to accidents, and it may also induce angina pectoris due to lack of oxygen.  During the running process, you can alternate between running and walking. Breathing should be natural, movements should be slow and rhythmic, and avoid holding your breath or using excessive force.  Especially the elderly with arteriosclerosis should avoid actions that cause a sudden increase in blood pressure, such as handstands, sudden lowering of the head, and bending over.  Frequently check your pulse, blood pressure and physical health, and monitor yourself.  After exercise, if you feel comfortable, in good spirits, slightly fatigued, have a good appetite and sleep, have a stable pulse, and have normal blood pressure, it means that you have done an appropriate amount of exercise and are in good physical condition, and you can continue to exercise.  If you have headache, chest tightness, heartbeat discomfort, loss of appetite, poor sleep, obvious fatigue, and fatigue after exercise, it means that the amount of exercise is too large, and you should adjust it in time or stop temporarily for a period of time.  When the elderly exercise, they can use their pulse and recovery time immediately after exercise to control the amount of exercise.  Generally, 170 minus age is used. This formula is the pulse standard immediately after exercise. Generally, it should not exceed 110 beats/minute.  It is advisable to return to the pre-exercise pulse level within 5 to 10 minutes after exercise.  (6) The elderly should follow a normal life system during physical exercise: Pay attention to the nutritional balance and eat more foods that are easy to digest, high in protein, high in vitamins, and low in fat.  You should quit smoking because smoking can induce angina and increase the incidence of lung cancer.  Drinking less or giving up alcohol can protect your liver.  (To be continued, please search Piao Tian Literature, the novel will be better and updated faster! ps: Note: Thank you Xie Zhixiu for your big reward support, thank you!
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