i have a small world

The life expectancy of ordinary people is about 70 years. If they are well maintained, they can live to 80 or 90 years old. However, the proportion of such people is very small, maybe less than one in a thousand. Becoming a martial artist, even if it is a martial artist of the acquired level, as long as there are no accidents, this person can live to 90 years old without disease and pain, and there is no problem at all if he is a hundred years old. People can definitely live to be more than 100 years old.

The lifespan of warriors on the first floor of the day after tomorrow is already so long, let alone the warriors on the sixth floor of the day after tomorrow, such powerful warriors of the day after tomorrow have a lifespan of about 50 years.

This is a lifespan of 50 years, which is twice as long as the average lifespan of 70 years. If this warrior can break through to the innate stage, then it is a little problem for this person to live for more than 200 years nothing.

Such a long lifespan is infinitely attractive to anyone, whether it is the people in the elders of the Commanding Hall or ordinary people, they will do their best to practice in order to prolong their lifespan.

Because they know very well that the higher the level of their cultivation, the longer their lifespan, and correspondingly, the stronger the attraction of cultivation to people.

More than half of the martial arts cheats that Zhao Chaogang took out and put in the jade pagoda can play a very good role in longevity. As long as the warrior keeps practicing, it is not a problem for the warrior to live a hundred years.

In today's society, many people may not be too interested in violence, but I believe that the matter of extending life span is of interest to all nine people, 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 Tai Chi practiced in the park.Or those old grandpas and grandmothers who exercise, they come to the park to exercise even if it is windy and rainy, they will definitely come.The reason why these old grandpas and grandmas persist in this way is for their own health.

Long-term continuous exercise is very beneficial to the human body.

Life lies in exercise, and scientific exercise is good for health.Exercise keeps you young, happy physically and mentally, and healthy, making your life full of sunshine.

Exercise can improve people's physical fitness.

Why exercise?Almost everyone will answer this: Exercise is good for health.Facts have shown that engaging in regular exercise makes one feel great, feel refreshed, and have the energy to accomplish tasks and tasks.The biggest role of physical exercise is to improve people's health in an all-round way. The specific performance is briefly described as follows:
(1) Prevention of cardiovascular disease
Cardiovascular disease is the number one killer threatening human life in the world today.Cardiovascular disease accounts for one in every two deaths in the United States.People who die from cardiovascular disease also rank 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 formation and occurrence.

(2) Improve the function of the respiratory system
During physical exercise, the breathing process deepens, and more oxygen will be inhaled and more carbon dioxide will be discharged, so that the lung capacity will increase, the residual gas volume will decrease, and the lung function will be enhanced.People who exercise regularly have a stronger body adaptability, and their breathing appears to be steady, deep, even, and the frequency is slower.An average of 6 to 8 breaths per minute, compared with 12 to 15 breaths per minute for people who do not exercise.

(3) Improve the function of the digestive system
Physical exercise will enhance the consumption of nutrients in the body, enhance the metabolism of the whole body, and thus increase appetite.in addition.Physical exercise can 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 is often manifested as a flexible body, bright ears and eyes, and full of energy, which is exactly the performance of a strong nervous system.

(5) Reduce the risk of diabetes

One of the hallmarks of diabetes is that a person has high blood sugar levels.If the patient does not control it, it can also cause many other health problems, such as vision loss and kidney deficiency.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 activity can prevent fractures by improving bone density and strength.Of course, physical exercise also has a positive therapeutic effect on patients with osteoporosis.

(7) Exercise improves your mood
After a stressful day, do you want to burn off excess energy?Going to the gym for an exercise or going for a leisurely 30-minute walk will help you calm down.

Exercising stimulates the production of a variety of brain chemicals that make you feel happier and more relaxed than you were before your workout.You'll also look better and feel better if you exercise regularly. Regular exercise can boost your confidence and self-esteem.Exercising can even reduce feelings of stress and anxiety in you.

(8) Exercise can fight chronic disease

Worried about a heart attack?Want to avoid developing osteoporosis?Regular exercise may help you.

Regular exercise can help you prevent or manage high blood pressure.Your cholesterol levels will also benefit from this.With regular exercise, high-density lipoprotein (hdl), or "good" cholesterol, increases and low-density lipoprotein (ldl), or "bad" cholesterol, decreases.By reducing the buildup of plaque in arteries, this "combination punch" allows blood to flow more smoothly.

Also, regular exercise can help prevent type 2 diabetes, osteoporosis, and certain types of cancer.

(9) Exercise promotes better sleep
Having trouble falling asleep?Still very sleepy?Exercise may help boost the physical movement you do during the day.

A good night's sleep improves your focus, boosts your productivity and improves your mood.Exercise is the key to a good night's sleep.Regular exercise can help you fall asleep faster and sleep more deeply.How long you exercise is up to you.If you're not getting enough sleep, you may need to exercise in the later afternoon.5-6 hours after exercise.Your body temperature will naturally drop, which will help you fall asleep.

(10) Exercise will rekindle your sex-life
too tired.Can't live a sex-life?Or do you feel out of shape and unable to enjoy those physical intimacy?Let exercise save you.

Regular exercise keeps you energized and looks better, which may have a positive impact on your sex-life.

In addition, exercise has more benefits.It can promote blood circulation, and let you have a more satisfying sexual life. Moreover, men who exercise regularly will have fewer erectile dysfunction problems, while those who do not exercise people, especially as they get older.They are more likely to have this problem.

(11) Exercise is a breathless but happy thing

Thinking about what to do on Saturday afternoon?Looking for something to do with your whole family?Then go exercise!
Exercise doesn't have to be a chore.You can go to ballroom dancing classes.Go rock climbing or hiking.Let your kids go on the swings, or climb the three-dimensional grid 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, it will definitely be beneficial!
(12) Ability to maintain physical activity
One of the main features of human aging is the gradual decline in physical activity, especially after the age of 60.There is a proverb in our country: "Exercise diligently in old age, and crutches can be used as swords".Facts have shown that regular physical activity can slow the decline of physical activity in older adults.

(13) Control weight and change body shape
well known.Excessive obesity will affect people's normal physiological functions, especially likely to increase the burden on the heart and shorten life span.If a person's subcutaneous fat exceeds the normal standard of 15 to 25%, then.His risk of death would increase to 30%.As the saying goes: "If you practice your tendons long enough, you will grow three points, but if you don't practice your muscles, you will get 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) Longevity

As the saying goes: "Good physical exercise, eighty is not old; poor physical exercise, forty long gray hair."

Numerous studies have shown that regular physical activity can prolong life.In a 30-year study, people who didn't exercise were 31 percent more likely to die earlier than those who exercised regularly.So why does regular physical activity help to prolong 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, so we should pay attention to exercise, so when is the best time for us to exercise?
The study found that high-intensity exercise can be carried out two hours after meals; moderate exercise should be arranged one hour after meals; light exercise is most reasonable half an hour after meals.According to this, several optimal exercise time periods can be derived:

Morning time: morning to before breakfast

Morning session: 2 hours after breakfast to before lunch
Afternoon session: 2 hours after lunch to before dinner
Evening hours: 2 hours after dinner to bedtime

There are pros and cons to exercising at each of the above periods, such as the morning period: if the exercise intensity is not properly controlled, it is easy to cause hypoglycemia.However, exercise in the morning and afternoon is affected by objective factors such as going to work, work, and housework.

Modern exercise physiology studies have shown 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.

比如，人体新陈代谢率在下午4：00到5：00会达到高峰，身体的柔韧性、灵活性也达到最佳状态；心脏跳动和血压的调节在下午5：00到6：00之间最平衡，而身体嗅觉、触觉、视觉等也在下午5：00到7：00之间最敏感。因此，综合来看傍晚锻炼效果比较好。

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 the best.

so.Experts advocate exercising in the evening, but in the evening hours.Pay attention to the intensity of exercise, otherwise it will excite the sympathetic nerve if the intensity is too high.Interfere with falling asleep.

Best time of day to exercise

下午：（14：00～16：00）：是强化体力的好时机，肌肉承受能力比其他时间高出50%。

Dusk: (17:00 ~ 19:00): Especially when the sun sets, the human body's exercise capacity reaches its peak, and the senses such as vision and hearing are more sensitive, and the heart rate and blood pressure also rise.

time not to exercise

After a meal: At this time, more blood flows to the gastrointestinal tract to help the digestion and absorption of food.Exercise will hinder the digestion of food at this time, and over time will cause diseases of the gastrointestinal system and affect the health of the body.Therefore, it is best to sit still or semi-lying for 30 to 45 minutes after a meal and exercise.

After drinking: Alcohol is absorbed into the blood.Enter the brain, heart, liver and other organs.

Exercise at this time will increase the burden on these organs.Compared with exercise after meals, exercise after drinking has a greater negative impact on the human body.

Health reminder: Outdoor fitness is not the sooner the better

In the cold winter, many people choose to do morning exercises to enhance immunity.

But is outdoor fitness the sooner the better?Suggestions from relevant health experts: Outdoor fitness in winter is suitable for after sunrise.

It is understood that the ground temperature before sunrise in winter is lower, and the content of pollutants such as carbon monoxide and carbon dioxide released in the early morning air is higher.

In addition, harmful pollutants such as nitrogen oxides, hydrocarbons, and lead in the exhaust of automobiles also gather 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.Harmful to health.

Winter Fitness and Summer Fitness:
Winter fitness should be around 10 o'clock.At this time, after the sun comes out, it shines on the ground, causing the atmosphere to convect up and down, and the polluted air spreads to high altitude.The damage to the human body will be reduced.In addition, the temperature in the morning in winter is low, and it will not be relieved until half an hour after the sun comes out.
In the first one or two months of winter and spring.Avoid the peak period of air pollution at six or seven 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 between 10 am and [-] or [-] pm to do inter-class exercises or other sports.The air is cleaner at this time.It is more beneficial to health.

It is best not to exercise outdoors on foggy mornings.

Due to air pollution, fog contains many substances harmful to human body.When people do strenuous activities such as long-distance running in the fog, certain sensitive parts of the body are exposed to these harmful substances and inhaled in large quantities, which may cause bronchitis, laryngitis, conjunctivitis and allergic diseases.So on foggy mornings, we can change our morning exercise indoors instead of going outdoors.

Scientific fitness
Some people are accustomed to exercising on an empty stomach in the morning, while others advocate physical exercise after a meal 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 a meal may cause blood sugar fluctuations. It may be low blood sugar due to delayed meals, or high blood sugar due to not taking medication. Of course, blood sugar may be low first and then too high due to Su Mujie reaction, so it is best Put exercise time after meals.

In order to avoid the impact on the function of the digestive system, physical exercise is best done more than half an hour after the end of the 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 have very little physical activity, which is very detrimental to lowering blood sugar and weight loss.

The first is to avoid exercise for a period of time after meals.Because after-dinner games:

1. Stomach irritation: Exercise after a full meal will bring mechanical irritation to the intestines and stomach, causing the soluble matter in the stomach and intestines to vibrate from side to side and up and down, which may cause vomiting, stomach cramps and other symptoms.

2. Disorders of blood flow distribution: After eating a full meal, the digestive organs need a lot of blood to digest and absorb. When the muscles of the whole body are in motion, they also need a lot of blood to participate, so it will deprive the blood of the organs, leading to disorders of digestion and absorption. Disorder not only affects the effect of exercise, but also harms the body.

3. Affect the effect of exercise: After eating, the parasympathetic nerves in the body are easily inhibited. If the body wants to exercise at this time, the effect of exercise will be reduced.

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 caveats to exercise.

Simply going to the gym won't guarantee you a great workout.Finish a magazine while running, skip breakfast and go to an aerobics class.These are things that a lot of people do all the time, and the results are not as good as you might think.Here are six of the worst workout habits personal trainers see every day, along with their best tips to keep you from wasting time at the gym.

1. Exercise while reading
If you're concentrating on a fashion magazine, that means you can't focus on your sport at the same time.

New York --- New York sports club fitness consultant Ai Mi? Huo Fu said that reading while exercising is the worst thing. "If you're going to exercise, you need to focus on your body," she said.If you need to do something else at the same time to make your workout less boring, Hoff recommends putting on headphones and watching TV, which doesn't require as much concentration as reading.

2. Exercising until you are sweating profusely

Moving into a sweat can make people feel more fully exercised.But in reality it only makes you lose a few pounds of water.It does nothing but harm your health.

"One of the things that has puzzled me for 40 to [-] years is that people are still trying to lose weight by sweating more." said Sima Ke? , "They're exercising in the heat thinking they'll lose weight, but what they're actually doing is dehydrating themselves."

Excessive sweating can also lead to cramps and other sports injuries.When exercising, please ensure that you have a bottle of water on hand to replenish water at any time.

3. Only ride stationary bikes

Simply riding a stationary bike or running on a treadmill won't do much for strength training.

"You can burn 100 calories walking a mile; but in the same 20 minutes, if you do weight-bearing exercise on machines, you can burn 300 to 400 calories," O-Chi-Bin-Tee says.

Strength training can also help you strengthen the muscle groups you need for everyday activities 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 exercises
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 lifting weights or strength training will make women build bigger muscles. "It's not going to happen unless you're also on growth hormone," says O-Chi Bin-Tee. "Doing weights won't turn you into a scary monster."

5. Exercise on an empty stomach

Exercising on an empty stomach is like driving a tank without gas.Your body needs energy to keep functioning.Some healthy snacks, such as oatmeal or a banana, can be digested during the drive to the gym.And provide the extra energy you need for your next exercise.

This is especially important when exercising in the morning, as it is after a night.Your stomach is already empty and your calories have been used up.You need to fuel it up.Let it restart.

6. Taking pictures of cats and drawing tigers without seeking deep understanding
Pretending to know everything when you go to the gym won't do you any good.One of the worst habits for those new to the gym is walking around the gym trying to be like everyone else around them.There are usually some trainers in the gym, and O-Chi Bin-Tee recommends making good use of them.

"If you really have questions about proper form, don't hesitate to ask them," she says. "You have to know how to avoid sports injuries."

Likewise, when you're new to a fitness class, let the teacher know if you have any discomfort or concerns, and your body will benefit from it.

Also, before you start exercising, you have to pay attention to some dietary issues.

First, eat a small amount of food before you start exercising.

Exercising on an empty stomach and just after eating is very detrimental to human health.Consuming 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 it is a morning exercise, you must avoid eating indigestible food for breakfast. It is best to eat a small amount of dairy products, cereals, fruits, and beverages.

Secondly, water should be replenished in time during exercise.

如果运动时间少于1小时，每15分钟应喝水150毫升到300毫升；如果运动时间在1到3个小时。应及时给身体补充糖水以免出现低血糖。此外，运动时一定不要喝冰水。因为剧烈运动时喝冰水会引起消化系统方面的问题；
Also, don't drink water immediately after strenuous exercise.After exercising, the body’s metabolism speeds up and sweat is discharged. Drinking water immediately will accelerate the loss of inorganic salts in the body. You should take a rest before drinking normal temperature water or light salt water.

Minerals such as calcium and magnesium are consumed in the body during exercise. Supplementing calcium and magnesium at the same time will increase the burden on the stomach and stomach, and it is easy to eat soft water. The situation is relatively better, but the same mineral content will be less, so use soft water when exercising It is best to eat some foods that contain salt and minerals at the same time to add water.

Hard water is more suitable for supplementing mineral components such as calcium and magnesium after exercise, because it is easy to increase the burden on the stomach.After exercising, it can be taken in small amounts several times. Drinking hard water can also prevent accidents such as leg cramps and muscle spasms during exercise.

Finally, it is not advisable to eat acidic foods such as fish after exercise.

After exercise, sugar, fat, and protein in the human body are decomposed in large quantities to produce acidic substances such as lactic acid and phosphoric acid. These acidic substances can stimulate human tissues and organs, making people feel muscle and joint soreness and mental fatigue.Fish and other foods are acidic foods. Eating these acidic foods after exercise will make the 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 human body, so as to eliminate exercise fatigue and maintain health.

According to historical evidence such as artifacts and buildings.Sports began in China as early as around 2000 BC.Gymnastics was a very popular sport in ancient China.

It can be seen from the monument built for the pharaoh that sports including swimming and fishing have been developed and established sports rules in ancient Egypt thousands of years ago.

Other sports carried out in Egypt include javelin throwing, high jump and wrestling.Ancient Persian sports include the traditional Iranian martial arts project Hero Sports, which is closely related to combat skills.Sports that also originated in ancient Persia include polo and jousting.

Enter the modern era.Motorsports developed.A large number of sports events have been produced since the ancient Greek period, and the military culture and sports development in the ancient Greek period influenced each other.A prominent 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 O-lym-Pia in Beth-Ro-Bon-Ni-Sa.

Sports have been developed since the ancient Olympic Games, and its organization and related rules have been continuously strengthened.Industrialization has given residents in both developed and developing countries more leisure time.This allows them to participate in and watch spectator sports, which have increased in number and spread more widely.This trend is even more pronounced with the strengthening of mass media and global connections.

The professionalization of sports has become the mainstream, and sports are more popular. Sports fans chase professional athletes through radio, television, and the Internet. At the same time, they also participate in amateur sports for exercise and entertainment.

Adolescence is an important turning point in one'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 physiology and psychology, and you will obviously feel that I have grown up.With the improvement of people's living standards and cultural quality, "everyone has a love for beauty", we must thrive in sports and maintain fitness in sports.

However, in 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 of no benefit to people, but will be harmful up.

American neuroscientist Jia Si Ting Luo De found in the study that the brain response of those exercise-addicted mice was slower than that of mice with normal exercise.The report was published in the journals Neuro-Neuro-Science and Behavior-Neuro-Science.From this, Luo De pointed out, "Although exercise is good for the brain, it should be done in moderation."

Humans are animals and should exercise.However, specific issues must be analyzed in detail.Some people can't exercise or can't exercise vigorously, such as: just finished major surgery, severe cardiovascular and cerebrovascular diseases, just worked for a day, poor physique, malnutrition and so on.

China's important philosophical thought "The Doctrine of the Mean" means appropriate amount and relaxation.For the average person.Too little or too much exercise is harmful.

Some people heard experts say: "You must walk [-] steps a day", and as a result, you were hospitalized three months later, with water in your knees due to excessive exercise.

In November 2012, a marathon held in Minzhou resulted in the death of two young people due to strenuous exercise.

There are many people who suffer from illness and death due to excessive exercise.Everyone's physique is different, and the amount of exercise must be determined according to one's own physique at that time. Exercise must be personalized and scientific, that is, personalized scientific exercise.Strictly speaking, exercise, like diet, is an individualized science.

Personalized scientific exercise should determine the amount of exercise for each person through scientific nutrition technology to check whether the body is deficient or surplus in nutritional food. Excessive nutrition means lack of exercise, and nutritional deficiency means that strenuous or long-term exercise is absolutely not allowed.Excessive exercise for people with poor physique is very harmful, dizziness, fall and even sudden death, so exercise in moderation!

On the side of the human brain, there is a bulge like the hippocampus called the hippocampus, which is the brain tissue responsible for learning and memory.

American Canadian--Li--Fu-Ni-Ya-Zhoula-Ho-Ya "Suo-Er-Bio-bio-Research-Research-Centre-Center" discovered through animal experiments , the rats that liked to walk on the rollers grew new cells in the hippocampus of their brains, while the rats that were kept in ordinary cages grew new cells.No new cells grow.

Therefore, the researchers believe that if a person can regularly carry out regular and moderate exercise, the hippocampus in the brain can also grow more cells, making people more sensitive to thinking, feeling and reaction.Thereby making people smarter.

High-intensity exercise can damage brain function in a number of ways.The depletion of the energy substance ATP during exercise may be the main reason for the decline of central nervous system function; the redistribution of blood in the body during exercise, the accumulation of free radicals, and the acceleration of blood flow cause vascular endothelial damage and reduce the blood and oxygen supply of the brain. The accumulation of acidic products not only affects the energy supply of the brain.Moreover, it directly restrains the activity of the nerves and reduces the brain function.

Studies have shown that short-term high-intensity exercise reduces the activity of the cerebral cortex.Long-term high-intensity exercise reduces the excitability of a wide range of brain tissues.

In life, people often feel that after strenuous exercise, not only the body's response is sluggish, but the brain also temporarily "can't keep up".This is not only related to the above factors.And it is the result of the body's own "protective inhibition" mechanism.

During excessive exercise, since the human body consumes a large amount of energy, functional inhibition occurs to prevent further energy consumption. At this time, people will feel extremely tired, weak all over, and the brain response will slow down.

If excessive exercise is carried out for a long time, the sensitivity of the body's "protective inhibition" function will decrease, and the brain function will be damaged. The symptoms mainly include: inattention, insomnia, forgetfulness, etc., which will cause serious damage to human health in the long run. great harm.

Whether the exercise is appropriate, the standard mainly depends on the heart rate, which should be 60% to 85% of the maximum heart rate.

It is worth noting that since the actual situation of each person is very different, compared with the resting heart rate, there should be a difference of 15% to 30%, or even more, so choosing the best amount of exercise should be based on your age, gender, occupational characteristics, and physical condition. , health level, sports foundation, living environment, goals and tasks, etc.

To check 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 relaxation of a person in a state of exercise.

You can also pay attention to your appetite, sleep, and whether you still have the desire to participate in exercise the next day.

Relatively speaking, the elderly can do 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. It seems simple, but in fact it can greatly promote children's brain development and hand-eye coordination.

The key is to grasp the exercise intensity. In addition to keeping the heart rate in an appropriate range, there is also a strong concept of time. Generally speaking, the aerobic state is suitable for each exercise time of 30 to 60 minutes. Once excessive, it will not only be useless.On the contrary, it may impair bodily functions.

There is also one point to be reminded here, that is, when the elderly are exercising.There needs to be a degree, and don't 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 the elderly to exercise are as follows:

([-]) To choose the appropriate exercise program:
It is best for the elderly to do a more comprehensive physical examination before exercising, and then choose appropriate exercise items according to their physical conditions.At the same time, the results of physical examination can be used as objective indicators before exercise, which is convenient for comparison with the situation after exercise to judge the effect of exercise.

If your body is always in good condition, you can also check it yourself, such as squatting down 10-20 times in a row, or running in place for 15 seconds.See if you have symptoms such as palpitations, shortness of breath, chest tightness and discomfort, and if not, you can start exercising.

Sports items for the elderly must be selected according to their health, conditions, hobbies, etc.Generally speaking, it is advisable to choose sports items that can get better exercise for each joint and part of the muscles, such as jogging, brisk walking, swimming, Tai Chi, etc., instead of choosing sports that are too intense, too fast, Competitive sports.Exercise equipment is also available for exercise.

([-]) Exercise should be done step by step:
As the saying goes, "Frozen three feet, it's not a day's cold", "One bite can't make you fat".Participating in sports exercises must not be eager for success, but should be carried out purposefully, in a planned and step-by-step manner.To accumulate over a long period of time, so as to obtain 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 feverish and sweat slightly during exercise, and feel relaxed, comfortable, and have good appetite and sleep after exercise, it means that you are exercising properly.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 increased gradually.Every time you exercise, you should pay attention to moving from static to dynamic, from dynamic to static, and combining dynamic and static.In addition, it is necessary to master the essentials, skills and exercise methods of movements.

([-]) Exercising should be persevering:
To achieve good results through physical exercise.It must be persevering, and it must not be "fishing for three days and drying the net for two days".It is best to keep exercising every day, about half an hour each time; when it is really difficult, exercise should not be less than 3 times a week.At the same time, it is necessary to arrange time reasonably, develop a good habit of exercising on time, and pay attention to controlling the appropriate amount of exercise.

([-]) Carry out physical exercise according to exercise prescription:

Because exercise prescription can enable us to exercise purposefully, in a planned and scientific way.

In the case where exercise prescription cannot be issued, 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 increase until the effective intensity and effective time.

([-]) Strengthen medical supervision during exercise:
The purpose of strengthening medical supervision is for safety and to prevent fatigue or accidental injury.For example, you should not go too fast when jogging. First, it is easy to cause ankle sprains. Moreover, people with high blood pressure are prone to accidents, and may also induce angina pectoris due to hypoxia.

In the process of running, you can alternately run and walk, breathe naturally, move slowly and rhythmically, and avoid holding your breath or exerting too much force.Especially the elderly with arteriosclerosis should avoid actions that cause a sudden increase in blood pressure, such as handstands, suddenly bowing their heads, and bending over.

Know your pulse, blood pressure and physical health regularly, and do a good job of self-monitoring.After exercising, if you feel comfortable, happy, mildly fatigued, have a good appetite and sleep, have a stable pulse, and have normal blood pressure, it means that you have exercised adequately and are in good physical condition, and you can continue to exercise.

If you experience headache, chest tightness, heartbeat discomfort, loss of appetite, poor sleep, obvious fatigue, and fatigue after exercise, it means that you have exercised too much, and you should adjust it in time or temporarily stop it for a period of time.

When exercising, the elderly can use the pulse and recovery time immediately after exercise to control the amount of exercise.Generally, 170 is used to subtract age. This formula is the pulse standard immediately after exercise, and generally should not exceed 110 beats/min.It is advisable to return to the pulse level before exercise within 5 minutes to 10 minutes after exercise.

([-]) The elderly should follow a normal life regime during physical exercise:

Pay attention to the amount of nutrition, and eat more foods that are easy to digest, high in protein, high in vitamins, and low in fat.To quit smoking, because smoking can induce angina, and can increase the incidence of lung cancer.Drinking less or quitting alcohol can protect your liver. (To be continued..)
ps: Note: Thank you Zhixiu for your support, thank you!