”Life lies in exercise”, both in preventing diseases or “living prescriptions” for patients to patients, exercise is essential.
In 2020, a study published in the authoritative medical journal “Liuye Knife-Global Health” found that at least 3.9 million people around the world avoided premature death through sufficient physical activity each year.In our country, 18.3%of the deaths have been prevented, which is equivalent to avoiding deaths of 10.16540-74 years old.
Not only that, in 2020, the “Sport Intervention Guidance Plan for 26 Human Diseases” published by experts from the Department of Sports Science of Shanghai Institute of Physical Education and the Department of Sports Department of Huainan Normal University was published in the English version of “Sports and Health Science” (JSHS)Researchers have confirmed through the exercise intervention of 26 diseases that exercise can play an active role in preventing and recurrence of diseases.
But many people will have questions. There are so many types of exercise. What kind of exercise is suitable for them?In fact, studies have found that different sports will have different impacts on the body, which can also bring the desired results to people of different needs.
1. The best exercise to reduce mortality:
Swing
In 2018, in a study published in the medical journal “Liuye Knife · Psychiatry”, the researchers investigated more than 1.2 million sports data and found that wielding of badminton, tennis, table tennis can reduce 47%All due to mortality, which is behind swimming and aerobic exercise, can reduce the mortality of 28%and 27%, respectively.
Swiping exercise can not only stimulate the shoulder muscles, arms, biceps and triceps, enhance the strength of the shoulders and arms, but also exercise the coordination and leg muscles in the process of rapid movement. In addition, eyes, eyesAs the ball rotates, it can also improve the visual sensitivity.
While exercising the coordination of the body, the muscle groups, and the improvement of the cardiopulmonary function, make people more concentrated, the brain is in a state of activity, delaying the aging of the brain.The swing is recommended 3 to 5 times a week, and each exercise is between 45 and 60 minutes.
Moreover, waves of badminton, table tennis, tennis, etc. are suitable for people of all ages.For example, there is poor confrontation between table tennis and badminton and badminton. The amount of activity can be large or small, and the intensity is low, which is suitable for the elderly, and it is also suitable for young people. Tennis has high requirements for strength and is suitable for young people to choose from.
2. The best exercise to relieve mental stress:
Group movement
To extend life, in addition to studying the impact of movement on the body, it is also necessary to study the benefits of the movement on the mental state.The above research pointed out that group movements can increase mood by 22%, which is the best movement to alleviate mental stress. The second is to ride bicycles and aerobic gymnastics or dances, which can increase the mood by 21%and 20%, respectively.
Team movement refers to sports such as football, basketball, volleyball, etc. team cooperation.It helps people concentrate, help integrate into the collective, and alleviate bad emotions.Team movement is recommended for 45 minutes to 1 hour each time, 3 to 5 times a week is the best.
3. The best exercise of weight loss fat burning:
Aerobic exercise
In June 2021, the European Institute of Obesity Research summarized the recommendation of overweight and obese adult sports training.
The study pointed out that for those who want to lose weight and reduce fat, it is recommended to choose at least medium -intensity aerobic exercise of at least medium -intensity per week, or after evaluating cardiovascular risk and monitoring, you can also choose high -intensity intermittent trainingThe effects of the two are similar to the effect of weight loss and fat loss of overweight or obese. These two methods are expected to reduce the average of 2 ~ 3 kg.
The so -called aerobic exercise refers to the exercise in sufficient oxygen supply. It is often exercise with longer maintenance time and low -intensity, and different anaerobic exercises are short -term, high -speed, and severe exercises.Aerobic exercise can promote metabolism in the body, accelerate sugar and fat consumption, promote uric acid excretion, and help enhance cardiopulmonary function.
Chen Xi, a doctor of science at the Huaxi Clinical Medical College of Sichuan University in August 2020, introduced in an interview with the Health Times that aerobic exercise mainly includes walking, running, yoga, Tai Chi, Prate, and cycling.Lipidity, improve cardiopulmonary endurance, and aerobic explosiveness.
4. The best exercise for lowering blood pressure:
Aerobic exercise+strength training
The prevalence of hypertension is generally on the rise, and the lack of physical activity is one of the main reasons.
In March 2021, the European Heart Disease Prevention Association (EAPC) and ESC Hypertension Council published a consensus on personalized exercise prescriptions on prevention and treatment of hypertension. It is believed that for patients with hypertension, exercise reduction is indeed effective.Blood pressure level, choose different exercise methods to reduce blood pressure.
Consensus pointed out that aerobic exercise should be used as a first -line physical activity of those with hypertension.The average contraction voltage can be reduced by 4.9 ~ 12.0mmHg, and the diastolic pressure decreases by 3.4 ~ 5.8 mmHg.Including fast walking, jogging, swimming, bicycles, fitness exercises, skipping rope, etc.
In addition, it is recommended for low and medium -strength strength training, including waiting for Zhang Training (can reduce the contraction period by 4.3 ~ 6.6mmHg, a decrease of 4.5 ~ 5.5mmHg during the diastolic period) or long -term training (contraction period 0.5 ~ 6.9mmHg, diastolic 1.0 ~ 5.2mmHg))It can be used as a second -tier exercise treatment.
Waiting for Zhang training to shrink muscles, shorten and relax the alternate strength exercises, which can improve neurotomer coordination.Such as heavy squatting, bench press, raising, etc.
Targeting long training is a training method for muscle contraction when the muscle (starting point) is fixed or overloaded.Such as flat support, static roll belly, etc.
The guide emphasizes that different training methods such as aerobic exercise, waiting for Zhang training, and long training can reduce systolic blood pressure and diastolic blood pressure to varying degrees. Therefore, different people should choose the corresponding and anti -blood pressure effects according to their own blood pressure range.Effective exercise.
5. The best exercise to increase muscle strength:
Anti -resistance
As an important part of the human body, muscles can not only make the body shape more beautiful, maintain a young and healthy body, and also help exercise, balance, and strength. At the same time, it also plays a positive role in various metabolism.
Chen Xi, a doctor of science at the Huaxi Clinical Medical College of Sichuan University in August 2020 in an interview with the Health Times that the resistance movement refers to the exercise method of the human body when overcoming foreign resistance, mainly includes sit -ups, squatting up, lying on your back, etc.You can also use equipment assistance, including sandbags, dumbbells, rubber bands, etc., can exercise muscles and effectively improve metabolism.The purpose of anti -resistance movement is to increase muscle quality, enhance muscle strength, and increase muscle endurance.The anti -resistance movement is recommended to 2 to 3 times a week.
Jiang Hua, deputy director of the Multi -disciplinary Laboratory of the Sichuan Provincial People’s Hospital, also suggested in the Health Newspaper in May 2017 in the Health Newspaper in order to increase muscle increase and ensure muscle quality.Use barbells, dumbbells and other equipment for various training for large muscle groups such as chest, shoulders, backs, and legs. At the same time, you can also cooperate with various training to improve muscle quality, improve flexibility and balance (such as various pad exercise exerciseTo.
Data: Health Times