Fitness just makes you look better？ Learn more about it!
Editor’s note:With the improvement of living conditions and the strengthening of health awareness, more and more people enter the fitness industry. Some people exercise to gain muscle, while others exercise to lose weight. What benefits can fitness bring us? Today, people’s network health talks with you.
Strength training, the benefits are not only muscle gain.
1. Prevent and improve anxiety and depression. A study of more than 1,800 people at Harvard University found that people with mild to moderate depression who do strength training at least twice a week have significantly less symptoms than those who don’t. This is because strength training increases the blood flow in the brain and releases brain hormones that enhance mood, such as norepinephrine and dopamine.
2. Improve cognitive function. A study published in the journal Molecular Psychiatry shows that people who do strength training twice a week have significantly improved their cognitive function after 18 months. Researchers say that strength training can thicken a part of the gray matter in the brain that is often affected in early Alzheimer’s disease.
3. Reduce the risk of falling. Falling is the main cause of death among people over 65 years old, and the weakness of lower body strength, especially leg strength, is the main risk factor. In a review of 17 studies published in the British Medical Journal, it was found that the risk of the elderly who participated in the fall prevention exercise program, including strength training, decreased by more than one third.
4. Reduce the risk of type 2 diabetes. A Japanese study published in the Journal of Diabetes Research shows that the elderly over 60 years old have undergone low-intensity resistance training twice a week for 16 weeks, and their blood sugar levels have improved significantly. Su Hao said that the process of human aging itself is caused by insufficient energy supply of cells, and strength training can delay cell aging and improve sugar metabolism.
5. Prevent heart disease. A study of 4086 adults by the American Heart Association in 2018 showed that strength training can protect health better than aerobic exercise. Last year, a study published in the journal Medicine and Science in Sports and Exercise showed that less than one hour of resistance exercise per week can reduce the risk of metabolic syndrome (such as hypertension, high cholesterol and elevated blood sugar). "This is because strength training can increase the body’s sugar and lipid metabolism." Su Hao explained.
6. Relieve the symptoms of chronic kidney disease. Muscle atrophy is one of the symptoms of chronic kidney disease. A study published in the American Journal of Physiology last year found that patients who combined aerobic exercise with strength training three times a week significantly increased their muscle strength and overall physical fitness, and other symptoms of patients with kidney disease, such as itching, shortness of breath, impotence and muscle spasm, were also relieved. Patients who only do aerobic exercise have no obvious effect.
Four movements can reduce underarm fat
Some women find that there are two lumps of meat under their armpits when they are wearing clothes, which greatly affects their appearance and worries them. In this regard, Tan Sijie, a professor at the Department of Sports Human Science of Tianjin Institute of Physical Education, said that this excess meat is mostly false breast milk, that is, the subcutaneous fat in front of or under the armpit increases, which can be improved through the following four actions to make the body look better.
1. Back flexion: Sit on the bed or mat, hold the ankle with both hands, touch the ground with the elbow joint, bend the upper body forward, fully extend the back, and try to make the chest touch the thigh; After 6 ~ 8 seconds, restore and do it for 10 ~ 12 times.
2. Flexion and extension of the back of the neck: stand up straight, hold the barbell piece with both hands, and elbow height lifts it, then lift the barbell piece upward until the arms are straight, and then restore it. Do it 8 times in a row and do 4 ~ 6 groups.
3. Push the wall exercise: hold the wall with both hands upright, stand with your body leaning forward against the wall, bend your elbows and push the wall to make your body upright, and then stop for a while and restore. Do it 20 ~ 30 times in a row, a total of 2 groups.
4. Bend your arms and strengthen your chest in a prone position: kneel on the floor with your arms straight, then bend your arms down until your chest hits the ground. When bending your arm, pay attention to putting your body’s center of gravity on your wrist, and support your body weight with the strength of your arm and wrist. Do it 8 ~ 10 times repeatedly.
Exercise since childhood, and you will get less cancer all your life.
An epidemiological study by the University of Sao Paulo in Brazil shows that from the age of 17, the health benefits of 60 minutes of moderate physical exercise every day will accumulate for a lifetime.
In order to investigate the causes of chronic diseases and the long-term effects of physical activity, nutrition, hormones and environment on the development of diseases, the research team conducted a follow-up survey on 28,000 American women. The researchers collected the physical exercise data provided by the participants in adolescence (12-22 years old), and then followed up their physical examination results and exercise every year. The relationship between physical activity in adolescence and the risk of adenoma was tested by logistic regression model. It was found that the risk of adenoma was reduced by 7% in people with more physical activity in adolescence (more than 60 minutes of exercise every day). Starting to exercise in adulthood (23-64 years old) reduces the risk by 9%; Those who have been exercising from adolescence to adulthood have reduced the risk by 24%. The findings were published in the British Journal of Cancer.
Researchers say that the health benefits brought by sports will have cumulative effects with age. At a time when unhealthy lifestyles such as sedentary, smoking, drinking and overeating are widespread, this study aims to enlighten the public that educating children to form the habit of insisting on exercise from adolescence will benefit them for life.
Exercise in the gym is step by step.
Step 1: Warm-up (10 ~ 15 minutes): As soon as many novices enter the gym, they can’t wait and immediately start strenuous exercise, ignoring an important link — — Warm up. Wang Anli said that warm-up activities can not only reduce sports injuries, but also improve sports ability, improve joint flexibility and mobilize internal organs.
Warm-up activities are based on body fever, slight sweating and no fatigue, and mainly low-intensity activities. For example, you can do some knee stretching exercises first, and then jog for a few minutes, preferably outdoors; Walk for a while after jogging, and increase the swing range of your arms appropriately; After feeling the temperature rise, do some stretching exercises. In addition, warm-up activities can also be carried out in a targeted manner. For example, before spinning training, you can do opening and closing jumps, lunges and leg stretching to mobilize breathing and leg muscles.
Step 2: Training (about one hour). Many people run on the treadmill for an hour as soon as they enter the gym, which makes it difficult to carry out strength training later because the energy has been exhausted. The correct order is: anaerobic first, then aerobic, such as dumbbell bending, squat and other anaerobic exercises to improve metabolic function, and then aerobic exercise, the exercise effect is better, but pay attention to the fact that the total time of the two should not exceed 1 hour.
When training equipment, you should practice big equipment first and then small equipment, otherwise, there may be no stamina; We should also follow the principle of gradual progress, starting with a small number of pounds, such as 1 pound, 3 pounds and then rising to 5 pounds or more; The number of practice groups starts from 2 groups, and then gradually increases, with a group of 12~15 times. In addition, when practicing strength, novices should first choose fixed equipment, such as bench press with Smith machine, feel muscle contraction and learn to exert strength, and then practice free weight training, such as lifting barbells from the ground.
Step 3: Tidy up or relax (5 ~ 10 minutes). After the training, finishing activities with a small amount of exercise for 5 to 10 minutes can make the muscles recover faster and prevent muscle spasms, injuries and soreness. For example, you can walk fast or run 300 meters and do stretching activities. In addition, relaxation activities are also targeted, that is, which parts of muscles are used more during exercise, where to relax. For example, spinning training uses more muscles in legs and shoulders. After training, you can do leg press, turn shoulders and other actions. (People’s Health Network Comprehensive from Life Times)
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