It is always well known that when other factors are the same, people who often exercise are more physically stronger than those who do not exercise. People who exercise often are superior in resistance than those who do not exercise. Even, people who often will look younger than those who do not love sports.
One's life is spent in balancing the relationship between health and sports. Any attitude towards exercise directly affects the health.
In modern social life, especially in tense and competitive metropolises, people are busy with work, study, interpersonal communication and family affairs. Busy life makes people ignores the importance of exercise in maintaining and promoting health. Urban life makes it hard to take time to exercise. Therefore, the sub-health state and various diseases are increasingly appearing due to the lack of exercise.
So, what is the relationship between exercise and health?
Exercise can treat mental illness
Exercise can eliminate stress, relieve anxiety or depression, and improve sleep conditions.
As early as 2014, researchers at Carolinska Medical College found that fitness exercise provided a positive aid to brain protection. In 2018, follow-up studies on this mechanism demonstrated that in addition to the positive brain protection, exercise could help to improve fat metabolism and enhance the anti-inflammatory effects of the immune system.
Blood covers every corner of the body. The normal operation of the human body is inseparable from the blood. Muscles after exercise can "purify" the blood like the kidney and liver.
Studies also show that muscle can convert the stress marker kynurenine into kynurenic acid by exercise. While, high levels of kynurenine are often measured in the blood of people with depression and other psychiatric disorders. By exercise, converting kynurenine into kynurenic acid in the muscles to reducing blood kynurenine levels, may have a protective effect on the brain.
Exercise can treat a physical illness
Exercise can regulate hormone levels within the body, trace elements, and Bone strength, etc. So exercise can improve your body function and treat certain diseases.
Exercise can improve insulin receptor sensitivity in diabetes and improve insulin efficiency. So exercise can prevent diabetes and reduce the occurrence of cholelithiasis.
Dynamic and strength movements can increase peak bone mass, slow down the occurrence and development of osteoporosis. It can also promote bone growth and increase an average of 4~7 cm.
Static lifestyle is easy to cause fat aggregation and endocrine disorders which can lead to occur colorectal cancer, prostate cancer, breast cancer and lung cancer etc. However, exercise can reduce its incidence.
Exercise can stimulate the nerve muscle excitability which can make the human muscle strength enhanced, good elasticity, fast speed and large contraction force, to prevent muscle atrophy and delay aging.
Exercise can improve the balance ability and movement coordination of middle and elderly. It can also reduce the chance of falling, improve the quality of life.
How should we exercise to effectively help the body to improve immunity, improve the body function, be conducive to the body health?
1.Exercise intensity
Movement is divided into three kinds: high intensity, medium intensity and low intensity movement.
The heat consumption rate of medium and low intensity exercise is 4~7 kka per minute which is the intensity that does not feel very tired for more than 10 minutes. The heart rate of moderate intensity exercise is equivalent to 60-70% of the maximum heart rate and the endurance type of moderate intensity exercise is conducive to reducing abdominal fat and reducing obesity. High intensity exercise refers to jogging and other breathing, heart rate continuously increased exercise, can effectively improve heart and lung function.
2.Time of the exercise
Too little time to exercise is ineffective, but too long will cause a certain damage to the body.
Studies show that the effective exercise time is 30 to 60 minutes a day or 180 minutes per week.
3.Frequency of the motion
The frequency of exercise should be maintained 5 to 7 times a week, preferably once a day, and have a certain physical activity every day.
Exercise should be gradual and persistent.People who lack exercise for a long time do not suddenly do more strenuous exercise or exercise too much. Usually adhere to do regular exercise, if you stop the corresponding effect will gradually reduce until disappear. And usually lack of exercise, only after a long time of regular moderate exercise, can achieve a certain health effect.
4.Sports dress
It is inevitable to appear large movements or frequent movements. Although the clothes in daily life are comfortable, they are not necessarily suitable for sports. Therefore, it is necessary to wear a professional sportswear during sports.
Exercise will sweat and will do all range of action. For example in NIKSA, an excellent sportswear has the following features:
Good breathability and quick drying ability.
Skin-friendly fabric of excellent elasticity reduces skin chafing.
Stay pit waistband will not roll or leave marks. Unique trouser leg design will prevent panties from rolling.