Information on fitness
A cardio exercise is very good for strengthening your physique, preventing disease, and promoting cardiopulmonary function.
But aerobic exercise alone is not enough to lose weight. You also need to combine healthy drinking and food with some strength training to achieve the goal of weight loss.
In particular, strength training is very important for weight loss. Because strength training can increase the number of muscles, and lean tissue can continuously burn and burn for 24 hours, so it has great effects on weight loss.
Aerobic exercise can also increase your body’s metabolism, but it lasts only a few hours.
Therefore, it is recommended that you add some strength training programs at the same time as aerobic exercises in the army, and the effect of weight loss will gradually appear.
Q I want to start fitness. How many times should I exercise every week?
Practice multiple consecutive A sessions at a time. This requires you to perform regular forms of exercise and what your goals are.
For those who exercise for the first time, it is recommended that you do strength training 3 times a week, so that the body has a chance to rest every other day.
In addition, the duration of each strength training should not exceed 1 hour.
If you want to do aerobic exercise, it is best to start with a small exercise intensity, and first perform a 5-minute warm-up exercise to maintain the intensity at 50% of the maximum heart rate (220-age)?
60% is enough.
The next 20 minutes of exercise to maintain the intensity at 60% of the maximum heart rate?
Between 70%.
At the end of the exercise, the exercise time is also 5 minutes, and it can be between 40% -50% of the maximum heart rate of each other.
Q I like to exercise on a treadmill, but I don’t know how to master the intensity of exercise. Please introduce this knowledge.
A treadmill has many exercise intensities to choose from.
First, find your maximum heart rate (220 years).
When exercising, if you want to keep your maximum heart rate at 50%?
Between 70% and 10% of your body’s burning conversions come from metabolism, 5% from protein and 85% from your aunt.
Exercise intensity reaches 70% of maximum heart rate?
At 80%, about half of the change in combustion comes from the wavelength, half from the aunt, and a small part from the protein.
When the intensity of the exercise reaches 80% of the maximum heart rate?
At 90%, about 85% of the combustion is from fat, about 15% is from misfortune, and less than 1% is from protein.
So, if you understand these principles, you can use the treadmill to achieve your desired goal.
Therefore, you can eat a small amount of easily digestible food before fitness, which can prevent premature fatigue during exercise.
Zhang Yongjun’s fitness exercises help prevent Parkinson’s disease. The latest research shows that regular exercise can help prevent Parkinson’s disease, in addition to enhancing physical fitness.
Researchers at Harvard Medical School have found that anyone who insists on 2 every week?
People with 3 hours of moderate-intensity exercise have a significantly reduced risk of developing the disease.
Exercises used in the study include running, swimming, tennis, and cycling.
Parkinson’s disease is a type of dyskinesia. The condition will change with time and worsen, and a series of symptoms of uncoordinated movements will appear. There is no effective treatment.
Researchers believe that the reason exercise can prevent Parkinson’s disease may be that exercise affects the levels of brain chemicals in the blood that are involved in the disease.
Strength exercises can recover muscle dialysis waste. Recently, researchers in the United States have discovered that patients with diabetes can prevent progressive muscle decay, improve muscle strength, and improve quality of life if combined with strength exercises.
Muscle decadence is a common complication in patients with renal diabetes and a major factor in preventing premature death.
The results of this study reveal that patients undergoing training during hemodialysis can significantly develop developed muscle groups, strengthen muscle strength, improve quality of life, and at the same time bring some other health diseases.
Exercise for adolescents can prevent future hypertension. Recent studies have shown that starting exercise during adolescence can prevent high blood pressure for a long time.
The study found that those who exercised 5 times a week and consumed 300 kilocalories each time were 17% less likely to develop hypertension than those who rarely exercised.
Research hasn’t found that a decrease in the amount of exercise reduces the risk of developing hypertension in the future.
The results of this study show that active fitness exercises can not only achieve healthy weight gain and heart health, but also prevent the risk of high blood pressure during the transition from youth to middle age.
Exercise can delay the rate of lung function decline in smokers Spanish studies have found that regular, high-intensity exercise can help delay the rate of lung function decline in smokers and reduce the risk of chronic dual lung disease.
Researchers tracked the lung function of 6,800 smokers during a fitness exercise with hypertension for 11 years.
Researchers found that these smokers had a 21% reduction in the risk of developing lung disease with chronic complications following moderate to high-intensity exercise.
Researchers believe that regular participation in exercise can prevent the inflammatory factors caused by smoking in the lungs, thereby improving the lung function and reducing respiratory diseases.
Tai Chi, the protector of physical health. Unlike many exercises, Tai Chi exercises are slow and pay attention to the balance of the body. Therefore, it is not only suitable for the elderly, but also suitable for the sick.
Researchers at the University of California Medical School pointed out that this traditional fitness method originated in China is composed of continuous slow movements. It pays attention to the physical unity and organically combines exercise and mind.
Performing this kind of exercise will not only relax your body and mind, but also restore your body’s yin and yang balance.
Although it is still impossible to prove the correctness of this theory scientifically, this does not affect the enthusiasm of the people for this kind of exercise, because there are still many things in the world that cannot be explained by scientific principles.
Researchers say that through this method of fitness, the physical fitness of exercisers can be improved, such as carrying things, walking, climbing stairs, etc. without effort.
On the surface, the slow-moving Tai Chi exercise has amazing fitness effects. It is very beneficial to improve the body’s metabolism, improve physical fitness, increase strength, and enhance cardiovascular and nervous system functions.
Less fitness science means more. In the past 100 years, the average life expectancy of humans has been extended from 45 to 80, which has almost doubled.
Although it has not been fully confirmed, scientists believe that this has a lot to do with changes in people’s diet. At least one thing is certain: implants that control transformation can reduce the incidence of chronic diseases such as high blood pressure and heart disease.
In addition, some scientists have found that the less the body’s implantation transfers, the lower the total energy expenditure of the body. This reduces the core body temperature, lowers blood sugar, insulin levels, lipoprotein markers, and dehydroepiandrosterone.(DHEAS), and these physiological indicators are related to life span.
There is another classic explanation: Some scientists believe that the increase in lifespan is related to the decline of a ROS (reactive oxygen species) in the body.
This substance is a by-product of metabolism and will damage the body’s genes and cell membranes to a certain extent. If the conversion of intake is reduced, the amount of ROS produced in the body will decrease accordingly, thereby causing DNA, RNA, proteins, traces, etc.The degree of structural damage also decreased, manifested by an increase in healthy life.
So, in the process of prolonging people’s life, does the transformation alone play a role, or is it related to their own unfortunate content?
To answer the main questions, scientists gathered in the biomedical research centers of the previous states in the United States for 6 months of research.
In this study, they selected 48 hyper-excessive persons and divided them into 4 groups. The transfer requirements of each group were as follows: The first group did not control the diet of the experimenters, and its absorption intake just maintained itself.The body weight of the second group was 75% of the first group’s conversion absorption, and the third group’s conversion absorption was 87% of the first group.
5% while increasing experimenter 12 through exercise.
The energy consumption of 5%; in the fourth group, only 890 kcal of transformation was given to the experimenter, until the individualized weight was reduced to 85%, and then the energy supply to maintain the weight was given.
During the experiment, the scientists measured and recorded the biomarkers (blood glucose, insulin, DHEAS, DNA damage, 24-hour energy expenditure, core body temperature, etc.) in the experimenter’s body.
The final test results are as follows: the degree of DNA damage in the first three groups of testers has decreased, but the content and core body temperature have decreased, and the blood glucose and DHEAS levels have not changed; the fourth group has lost 10% of its average body weight?
14%, but the total migration consumption is reduced by 16%?
20%.
This 6-month study did not actually solve any problems. Instead, it brought us some new problems. For example, is the DNA damage really caused by ROS?
Why the DNA damage will be improved without changing the ROS content, but we now have a lot of evidence to prove that the control of transformation can prevent the tiny accumulation in the body and control the weight gain, so that chronic diseases such as hypertension, hypertension, diabetes, etc.As the incidence decreases, the quality of life naturally improves.
In addition, “thin” itself may be an indicator of longevity.
Shen Weiliang’s weight problem As early as decades ago, scientists concluded that the best way to increase muscle volume is to perform weight training 10 times per group, and to increase strength, you should use weights that can only do about 6 times per group.
Of course, athletes can’t train invariably. They must often change their exercise intensity to give their muscles a fresh feel.
Since 6 times per group can increase strength more effectively, thus increasing the weight of each group 10 times, why not always use heavy weight training?
Scientists at the University of Texas Exercise Biochemistry Laboratory have found the answer. A protein called “myostatin” in the muscles is working. The high-intensity weight-lifting orientation “myostatin” has increased activity and too much of this protein willLimit muscle growth.
This evidence is the result of scientific experiments.
Twelve men performed two strength exercises two weeks apart.
The first time was to do four sets of unilateral leg presses and weight-extended leg weights to just finish 18 times.
The second time, the content is the same, but the weight is increased to 6 times each time.
After two exercises, scientists took samples of blood and muscle fibers to determine the activity of “myostatin”. As a result, the activity of this protein was much higher after heavy exercises than after low-intensity exercises.
The results of this experiment do not suggest that you stop lifting weights, but rather cycle your training intensity and frequency.
Only a reasonable alternation of weight and weight will produce the best muscle gain.
Heavy weights need to be lifted, but not every time.
Intervertebral disc herniation vs deadlift at Yang Hongjian Fitness Clinic (Last intervertebral disc herniation of Jin Hao and Zhao Huaxiang is a common orthopedic disease, and patients who have experienced this will talk about discoloration.
15% of manual workers at the moment?
20% of people have this disease; of these, 25?
50-year-old patients account for more than 75% of the total number of patients.
Prolapse of intervertebral discs not only makes the body suffer painfully, but also is difficult to completely cure. A small sneeze in daily life and a sudden brake while driving may cause it to repeat, bringing great convenience to work and life.
This article will give you a clear understanding of disc herniation from the causes of disc herniation, common treatment methods, and how to prevent and perform rehabilitation training.
Analysis of intervertebral disc structure The human spine is composed of cervical spine, thoracic spine, lumbar spine, sacral spine and coccyx.
The total thickness of the intervertebral disc between the two vertebral bodies accounts for about 1/4 of the length of the spine.
The intervertebral disc acts like a shock absorber, providing a cushioning effect.
Each disc is covered with a soft sponge-like gel body by a hard outer sheath. This is the disc nucleus pulposus. It has no direct blood supply and can only rely on exercise to maintain its health.
When the human body moves, the fluid is squeezed into the intervertebral disc, while the metabolic waste is squeezed out.
In the adult disc, the vertebral nucleus gradually grows and becomes weaker and weaker, causing the disc to lose its original elasticity and reduce its ability to withstand stress.
As we exercise, the spine bones will tilt back and forth, left and right, which will squeeze the disc and deform it.
Since we have a slightly greater chance of flexing forward than flexing backward, the gel in the disc will gradually begin to compress the spinal nerves backwards.
People feel pain at this time.
As the damage to the intervertebral discs gradually increases, the gel in the intervertebral discs will partially or completely protrude under excessive strain, sudden changes in body position, vigorous movement or violent impact, compressing the nerves, causing sciatica (involved pain), and paralysis of the legs and hipA series of symptoms such as weakness, weakness, and even incontinence are disc herniation.
Common causes of disc herniation Degenerative changes of the discs The lack of blood supply to the intervertebral discs, the repair ability is weak, the adjacent middle discs are squeezed, pulled and twisted by various aspects, which can easily cause the disc nucleus pulposus, fibrous rings, cartilage platesGradually deform and age, rupture the fibrous annulus, causing the disc to protrude.
Trauma due to lumbar disc herniation is a physiological lordosis, the intervertebral disc is thicker and thinner. If the lumbar load suddenly increases, especially the rapid bending or rotation, the nucleus pulposus moves backward, causing the disc to protrude backward.
People who have been engaged in military bending for a long time, such as coal miners and construction workers, need to bend over for a long time to pick up heavy objects. If the posture is incorrect, it can easily lead to disc herniation.
Long-term vibration During the driving process, the driver is in a seated and bumpy state for a long time. The excessive pressure on the lumbar disc can easily cause the disc to degenerate and protrude.
High-risk training movements. When bodybuilders do some weight-bearing exercises, some weight-bearing trunks rotate, deadlifts, squats, leaning down, rowing, etc., and the disc is under great pressure. If the trunk is not maintained in a normal position, it is easy to be injured.
Who is at high risk? Lumbar disc herniation is more common in men.
This is because men have a greater proportion of military manual labor than women in social work, and the lumbar spine load has been longer than that of women for a long time, which may lead to the opportunity to induce lumbar disc herniation.
》 People who work in a prolonged sitting position also have a considerable risk of illness.
Such as drivers, office workers, etc.
》 People who work for a long time or live in the surrounding and cold environment are more likely to develop lumbar disc herniation.
》 Some people with congenital lumbar dysplasia, such as those with scoliosis, congenital spina bifida and other diseases, have an increased chance of developing lumbar disc herniation.
》 Pregnant women, due to special physiological reasons, cause sudden weight gain, coupled with relatively weak muscles and loose ligaments, also easily cause the disease.
》 Professional athletes, such as volleyball players, weightlifters, golf players, tennis players, etc.
》 Athletes or fitness enthusiasts who use high-risk training movements and incorrect movement postures for a long time.
Weight-bearing main shaft dry rotation: This action is a high-risk action. The weight of the barbell is pressurized on the intervertebral disc through the vertebrae while the vertebral rotation continuously wears the fiber ring, which can easily cause the fiber ring to rupture and form a disc herniation.
Deadlift: It is used by the gym to train the common movements in the back, not the most effective.
Deadlifts are mainly doing gluteal muscles, and more are training our gluteus maximus and ponis muscles, while the erector spinae muscles are contracted in the same length throughout the movement and remain vertical and straight, so relatively speaking, this movementThe value of training the erector spinae is not great.
For some beginners and good people with less flexibility, it is difficult to master this movement. It is easy to arch the back during the practice. In this way, the pressure on the anterior side of the intervertebral disc penetrates and contracts to protrude to the nucleus.nerve.
Self-healing spinal fractures in patients with lumbar disc herniation: Lean on your back with your hands on the shoulders of your body and twist your arms to slowly push your upper body to form a tilted back posture, but the erector spinae muscles should be completely relaxed.
Self-traction: You can use chair traction or horizontal bar traction. This exercise mainly uses the upper limbs to support the body and uses the weight of the lower limbs to traction to achieve the purpose of relaxing the lumbar spine.
But be sure to pay attention to the stability of the support to prevent slipping and falling off.
Muscle contraction exercises can relieve the imbalance of muscle development and reduce lumbar pressure by stretching related muscles.
Exercise 2 per muscle?
3 times, 10 times each time?
In 15 seconds, you can reach your maximum range, with the degree of not feeling pain.
Initial exercises can be practiced every day, usually after strength exercises or aerobic exercises.
There are two different methods for the erector spinae. The first is the baby style in yoga, with the back of the foot on the ground, hands and knees to support the body, and slowly move the foot backwards as close to your heel as possible.With both hands reaching forward, the body is completely relaxed.
The second kind is kneeling on the knees, leaning on the exercise ball, and let the trunk of the body completely fit on the top of the exercise ball.