Editor’s note:Life lies in exercise, which can improve health, effectively improve the body’s disease resistance and make people energetic. Scientific movement should run through one’s life. At different stages of life, as long as exercise will bring us different benefits, let’s look at the exercise prescription prescribed by experts.
Sports at different ages have emphasis.
Adolescence (12-18 years old)
Sports focus: promote the development of balance and sports coordination ability, and promote the normal development of muscles.
Exercise program: diversify and establish exercise habits.
At this time, it is the rapid development of bones, muscles and intelligence. It is necessary to expose teenagers to diversified sports, cultivate one or two sports hobbies, and form sports habits that will benefit them all their lives. It is also beneficial to carry out higher intensity resistance training after puberty, and increase muscle strength and muscle endurance. Xiaodong Hou, deputy chief physician of the Department of Orthopaedics, Physical Examination Center of Guangdong Provincial People’s Hospital, reminded that at this time, if you are not professionally trained, don’t carry out sports such as marathon that excessively consume your physical strength and challenge your physical limit, so as not to encourage you.
Youth struggle period (18-35 years old)
Focus of exercise: promote cardiopulmonary function, increase muscle endurance and explosive force, and maintain joint flexibility.
Exercise program: increasing the intensity of exercise can strengthen strength training and carry out more group sports.
This period is an important stage of struggle in life. Many young people may not be able to keep regular exercise every day, but can exercise two or three times a week instead. Continue the sports hobbies of teenagers, and improve skills and tactics and related training. This can not only improve the level of sports competition, but also promote mental health while benefiting the body. For example, people who like long-distance running will increase core training and proprioception training, while those who like ball games will increase strength training and coordination function training.
Because of the increasing work pressure, we can do more group sports at this stage, such as basketball, football, badminton, etc., to exercise physical fitness, but also to enhance teamwork and self-confidence and relieve mental stress. However, you must fully warm up before strenuous exercise to avoid injury to muscles, tendons and joints during exercise.
Young and middle-aged (35-50 years old)
Focus of exercise: prevent obesity, maintain healthy body fat ratio and muscle mass, and maintain cardiopulmonary function.
Exercise plan: exercise in different periods and multiple times to reduce the proportion of high-intensity exercise.
Work and family in this age group are under great pressure. By adhering to a healthy lifestyle and scientific exercise, we can prevent centripetal obesity, improve sleep, relieve stress, promote metabolism and reduce the occurrence of various chronic diseases.
At this age, it is mainly to maintain exercise habits. It is suggested to exercise in different periods and many times to reduce the proportion of high-intensity anaerobic exercise and increase soothing aerobic exercise. Whether the exercise is excessive or not is measured by the fact that there is no obvious fatigue on the second day after exercise. The heart rate can be monitored at the same time during exercise, so as to achieve the best exercise efficiency, rather than blindly pursuing high-intensity or no-intensity exercise.
In the way of exercise, you can choose targeted core muscle group training; Reduce fat deposition in trunk and maintain muscle strength of limbs. Pay attention to avoid excessive joint wear during exercise.
Late middle age (50-65 years old)
Sports focus: emphasize sports safety, prevent muscle atrophy, and pay attention to protecting joints.
Exercise scheme: reduce antagonistic exercise and carry out exercise to enhance the sensitivity of facet joints.
After the "eventful autumn" of family work, people know more about their bodies at this stage. At this time, exercise should be lasting and safe, reduce antagonism, and avoid the pain and interruption of exercise caused by injury. Tai Ji Chuan, Baduanjin, etc. are more soothing aerobic exercise, which is helpful to improve the range of motion of joints; Small ball sports such as table tennis, table tennis and golf can also increase the coordination and sensitivity of hands and brains.
Old age (over 65 years old)
Sports focus: prevent degradation
Exercise program: Interest-oriented, physical strength limited, single or small group exercise.
This age group is very concerned about their own health. At this time, it is most appropriate to carry out double or small group sports with their wives or friends, which can not only supervise each other, but also ensure safe care. Can be within the limits of physical support, interest-oriented, pleasant to exercise.
Five kinds of exercise can not only lose weight but also exercise the heart and lungs.
stride
Stride can enhance endurance, oxygen carrying capacity and speed up exercise, burn fat, make the heart beat faster, and significantly reduce cardiovascular resistance.
The correct way to walk: first, walk at a relatively slow speed (but with a big stride) for 5 ~ 10 minutes, then stop and slowly do flexibility exercises and stretching exercises for 5 minutes; Then speed up and stride, so that the heartbeat reaches 70% of the fastest speed.
Keep your back and waist straight, hold your chest as high as possible, keep your feet and toes in the direction of walking, and exert your strength with your toes at every step, so that the muscles of your whole body can participate as much as possible, and it is best to have a feeling of bouncing.
When striding, the swing arm should be enlarged, and the straight arm should be balanced as far as possible, which is helpful to let more muscles of the whole body participate in walking. Because 50% of the blood vessels in the human body are concentrated in the lower body, when more muscles are exercised, at least 50% of the blood vessels in the human body can be squeezed to promote blood flow in the lower limbs.
Every step is bigger than the usual walking step. The simple method is: stick some water on the bottom of your feet, walk normally first, measure the distance between two footprints, and then increase 15 ~ 20 cm on this basis, which is the stride for striding. Take a few more steps to adapt to the new stride, and then you can take an "aerobic stride", so as to get a good exercise effect!
run
Running is the most popular cardio-pulmonary exercise at present, and the muscle groups exercised during running include ankle joint, hip and knee, leg socket, hip flexor and foot muscle. Research shows that an ordinary person weighing 66 kilograms can burn 300 kilocalories if he runs 8.4 kilometers in 30 minutes.
Correct running method: It is best to have a warm-up walk for 5 minutes before running, so that more nutrients can be transported to specific body parts for exercise. Next, do stretching or jogging for 5 to 10 minutes to improve muscle flexibility and flexibility.
The amount of exercise should be small in the first week of running, and then gradually increase the speed and distance. End your exercise by jogging, don’t stop suddenly. If you feel extremely tired, you can take a proper rest for 1 ~ 2 days.
boxing
Fitness experts believe that boxing is one of the best ways to exercise cardiopulmonary function. Boxing exercises many muscle groups, including biceps, quadriceps femoris, leg fossa and gastrocnemius. In addition, it can also exercise abdominal muscles, internal and external trapezius muscles, pectoralis major muscles and latissimus dorsi muscles.
Practice method: Run intermittently before boxing. For beginners, you can jog for 1.5 kilometers, run for 600 meters, and then jog for 800 meters. When running, the pace intensity should be greater, so that the heartbeat can reach the level of aerobic exercise.
Every time you practice boxing, you should do 5-10 minutes of warm-up exercises, and then do 10 minutes of simple resistance and endurance training, emphasizing speed, endurance and strength. Next, do 5 minutes of boxing exercises, including all kinds of hitting and defending boxing. Then hit the lighter or heavier sandbags within the specified time. Finally, do stretching exercises for 5 minutes to cool down your body and keep your heart beating steadily.
swim
Swimming can significantly enhance the strength of the heart and significantly reduce the risk of diabetes, stroke and heart disease. This kind of aerobic exercise in water requires people to use various techniques to move their bodies in the water.
Swimming exercises the most comprehensive muscle groups, including abdominal muscles, gluteal muscles and leg pits. For beginners, freestyle is the most comprehensive, fastest and easiest to hit water.
The correct swimming method: First, swim 250 ~ 400 meters of freestyle, backstroke and breaststroke as warm-up exercises.
Then do balance exercises. Do scissors kick in the water and stretch your arms forward. When doing this exercise, your head should be below the water surface and breathe sideways. Take a break every 25 meters and do 4 groups. This can improve the balance in water.
Next, do lateral balance exercises. The right leg does scissor kicking, the right arm stretches forward, the head rests on the right shoulder, the mouth is slightly opened on the water, and the armpit presses against the water to maintain balance. Then switch to the left, do 2 groups each, and have a rest every 25 meters.
After the balance exercise, do 2× 100m backstroke, 2× 100m breaststroke and 10× 50m freestyle, and take a rest for 1 minute between each group.
Finally, finish the exercise by swimming 150 meters slowly.
power yoga
Strength yoga is the most physical type of yoga, which combines traditional yoga posture and aerobic exercise. Practicing this kind of yoga can improve the circulatory system of the human body, make all the muscles of the whole body exercise, not only burn fat, but also improve the flexibility and flexibility of muscle joints, make the human body lighter, more flexible and stronger, and make people’s spirit calm and achieve the effect of detoxification.
Correct practice: Strength yoga includes eight steps: controlling desire, self-discipline, posture, breathing control, sensory inhibition, concentration, meditation and detachment. The sequence of poses is arranged in a scientific way. During practice, various poses should be smooth and uninterrupted, and breathing should be used to coordinate the connection of various smooth posture changes.
Exercise regularly, remember to supplement vitamin B.
Vitamin B family is an important substance to maintain nerve excitability and energy, which can accelerate energy metabolism, consume accumulated fat, improve exercise effect and encourage muscle strength. Protein and carbohydrates supplemented during exercise need a lot of vitamin B to help metabolism. If they are consumed too much, they will be deficient, which may lead to metabolic disorders, decreased immunity and even illness. Vitamin B family consists of more than 12 kinds, among which vitamin B1, vitamin B2 and vitamin B6 are closely related to exercise.
Vitamin B1 is mainly related to carbohydrate metabolism, and also affects fat metabolism. The greater the amount of exercise, the higher the consumption. The main food sources of vitamin B1 are coarse grains, milk, egg yolk, lean meat and plant seeds.
Vitamin B2 is related to the metabolism of fat, carbohydrate and protein, and it is prone to various inflammations, including angular stomatitis and cheilitis. The main food sources of vitamin B2 are animal liver, egg yolk, milk, beans and green leafy vegetables.
Vitamin B6 is related to protein’s metabolism. It is necessary for glycogen to be converted into available glucose and amino acids to be converted into energy. The main food sources of vitamin B6 are animal liver, lean meat, beans and whole grains.
It is suggested that bodybuilders should eat more foods rich in vitamin B. If the amount of exercise is very large, they can take supplements appropriately, but it is best to find a professional to evaluate them before supplementing them. (People’s Health Network is integrated from Health Times, Life Times and Yangcheng Evening News)
