What are the effects of fitness

In fact, more and more people now know that they need to exercise, because this can prevent many diseases, and can also improve the overall quality of their body, so that viruses will not easily invade the body, and it can even prolong their average life span. So let us take a look at the effects of fitness.

Regular exercise can prevent various diseases. Such as heart disease, stroke, hypertension, arterial embolism, obesity, cholelithiasis, diabetes and osteoporosis.

It can prolong the average life span and relieve pain caused by various diseases.

Enhance endurance and physical strength, and make the body strong.

It can eliminate tension and stress, relax the body and mind, improve sleep and make people happy.

Improve your sex life, increase your confidence and self-esteem, and make it easier to interact with others. The standard principle of exercise volume is "heart rate 130".

According to the current physical condition of Chinese people, in order to achieve good exercise results, people are generally required to have a heart rate of 130 beats per minute during exercise, which is referred to as "heart rate 130". Chinese heart experts believe that a normal human heart rate is between 50 and 100 beats per minute.

The normal heart rate of a person is about 75 beats per minute for men and 75 to 80 beats per minute for women; children have a faster heart rate while the elderly have a slower heart rate; it is slightly faster in cold weather than in warm conditions. Generally speaking, people with a lower heart rate at rest are relatively healthier. The human body's heart rate during fitness exercise is a physiological signal that is easy to observe and grasp, and can effectively understand and monitor the intensity of exercise.

Moderate exercise.

In fact, "heart rate 130" is a relatively moderate amount of exercise. The appropriate heart rate during exercise can be calculated as (220-age)×7%. The specific indicators are: for healthy young people, the heart rate is 120 to 170 beats per minute; for middle-aged people, it is 110 to 140 beats per minute; and for the elderly, it should be controlled at 100 to 130 beats per minute. In addition, good fitness exercises can also exercise and enhance heart function, which is manifested in the thickening of the myocardial ventricular wall, increased contraction strength, increased cardiac output, etc. If the amount of exercise does not reach a certain level, heart function will not be significantly improved; if the heart rate is lower than 100 beats per minute during exercise. There is almost no fitness effect.

Regulate the amount of exercise. A heart rate of 130" will have different reactions for different people: generally there are three manifestations:

After fitness exercise with a "heart rate of 130", you will sweat slightly and feel relaxed and comfortable. Your pulse will recover in about 10 minutes. Your appetite and sleep will be good, and you will have plenty of energy the next day. This shows that the amount of exercise is appropriate. "Heart rate 130" after fitness exercise, sweating profusely, palpitations and shortness of breath, chest tightness and pain, dizziness, pulse that cannot recover within 15 minutes, poor appetite and sleep, feeling weak all over the body the next day, lack of interest in fitness exercises, it means that the amount of exercise is a little too much and should be adjusted in time. If after fitness exercise, the body does not feel hot and the pulse has no obvious changes, and the heart rate returns to a resting state within 3 minutes, it means that the amount of exercise is too little and you need to increase the amount of exercise training.

In the article, we have learned about the effects of fitness. In fact, although you will feel your body is relatively tired after fitness, you will feel particularly comfortable both physically and mentally the next day. It can even improve your long-term insomnia symptoms and increase your sleep quality.