Running swimming is not as good as it!The best sports ranking, the first place you can’t guess
Before reading this article, please click on the blue font above “Chinese medicine health and health“, Click”focus on“In this way, you can continue to receive the article for free.Share every day.It’s a free subscription, please rest assured to follow
It is said that exercise is good for health. Do you know what the best exercise is?
Authoritative Medical Magazine “Willow Knife”I have released a research on exercise. The best exercise is—–Swiping ball sports!IntersectionIntersection
This article involved a total of 75 sports involving 1.2 million people. In order to facilitate statistics, they divided these movements into team sports, cycling, aerobic or gymnastics, running or jogging, entertainment or other, winter projects or in winter projects or other, winter projects or other, winter projects or in winter projects or inSwimming pool categories, walking, and other 8 categories.
The influence of different exercise on mental and physical health is analyzed, and this conclusion is obtained.
Not only found the best exercise,Each exercise time is also particular, the longer the exercise time is better.The best time is–Between 45-60 minutes!
In terms of time length, the best time for each exercise is between 45-60 minutes. The effect of less than 45 minutes will weaken, and it will not only have higher returns, but also prone to negative effects.
In terms of frequency, 3-5 days a week, the highest benefits once a day.The frequency of only walking in all sports can be slightly higher, up to 6 times a week.
Swiping exercise stimulate the shoulder muscles, arms, biceps and triceps, and effectively enhance the strength of the shoulder and arm muscles.
In the process of rapid movement, muscle coordination of the whole body is required, especially the leg muscles can be effectively exercised.
(Picture source: Vision China)
At the same time, it promotes the rapid thinking of the brain and has the function of brain health; it can also let the eyes regulate and promote the blood supply and metabolism of the eyeball tissue.
“Liuye Knife” research states: includingBadminton, tennisWait for swing exercises to reduce47%Full cause of mortality (referring to the mortality of all deaths);
Ranked secondswimBe reduced28%Full cause of mortality;
Third placeAerobic exerciseBe reduced27%Full due to mortality.
Therefore, the ball movement of swinging is the most beneficiary of spiritual and physical health.
In fact, exercise is a kind of “prescription”, with the best exercise, and the most suitable way for you in different ages.
Children of this age are in a period of rapid development. Swimming can not only regulate cardiopulmonary function, but also exercise the coordination of the body and lay a good physical foundation for the child.
At this age, ball movements can improve the speed of reaction, cardiopulmonary endurance, and help muscle and bone development.
Children around the age of 10 can practice small balls such as table tennis, badminton, and exercise flexibility; after a little larger, they can participate in competitive sports such as basketball and volleyball.
People at this stage are in a critical period of life and career, and the pressure is high, which is easy to induce chronic diseases.Mountain climbing and jog can not only improve cardiopulmonary endurance, accelerate metabolism, but also relieve stress.
However, obese and people with bad joints do not recommend climbing mountains often.
The human strength and muscle mass of this age began to decline, and exercise should be mainly safe, simple, and stabilized muscle groups.Walking can improve blood circulation and reduce body fat rate; exercise such as squatting and raising dumbbells can enhance muscle strength.
This age is in the physical recession period, muscle accelerate degradation, and it is easy to fall. It is recommended to do more stability exercises, such as holding legs and bow steps.This movement should start with a small intensity and step by step.
For special groups, physical conditions should be used as a reference standard for choosing exercise. People with chronic diseases may wish to choose exercise in this way.
hypertension
Patients with hypertension should choose a small and medium -sized aerobic exercise. These exercise may lead to a slight increase in blood pressure in the early stage. However, after long -term persistence, the capillaries in the muscles can expand, and they can also reduce blood pressure by improving emotions.
Recommended exercise:Walking, jogging, Tai Chi, qigong, swimming, cycling, fitness dance, etc.
2
diabetes
Diabetes combined with flexibility, aerobic exercise, and strength training methods can better control blood sugar.During exercise, you may wish to do stretching exercise first, legs and twisting, which can not only increase the flexibility of the whole body, but also prepare for the large amount of exercise in the future.
Recommended exercise:Walking, Taijiquan, self -made gymnastics aerobic exercise, consume excess fat in the body; finally do local strength exercises, such as dumbbells.
3
heart disease
Generally speaking, the movement of the most suitable patient with heart disease is walking, it is best to go flat, do not climb the stairs.At the beginning of exercise 5 days a week, twice a day, gradually increased to exercise every day.
Whether the exercise strength can be estimated through the heart rate during exercise.Generally speaking, the heart rate of young people reaches 150 times and 1 minute after exercise, and the elderly are 120 times and 1 minute, which can achieve safe and effective exercise intensity.
important hint:WeChat rectification, in order to avoid loss, please “Chinese medicine health and health“SetStar labelAlas, thank you!