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“The plan for a year lies in spring”, and many friends have begun to plan how to exercise.When you start a new year exercise, have you ever thought about it, why do you repeatedly emphasize exercise?How exactly does exercise act on the body?
Let’s find the answer from scientific research.
Sports help “brainwash”
It’s comparable to sleeping
When we sleep, our body may be quiet, but our brain is very active.During the sleeping, the metabolites and other toxins accumulated by the brain will be cleared, and the recent memories will become consolidated.Foreign research teams have observed the “brainwashing” process of the human brain through magnetic resonance technology.
In the video, the red is blood, and the blue is the cerebrospinal fluid.Blood flowing out of the brain periodicly.Whenever the blood flows out, the cerebrospinal fluid will take the opportunity to enter the brain and wash the metabolic waste in the brain, such as starch -like protein.This protein’s deposition in the brain is the characteristic pathological manifestation of Alzheimer’s disease.
Since the flow of the cerebrospinal fluid around the cerebral vascular gap is very important to remove the removal of metabolic waste, the fighting of the arterial vascular is considered to be a factor of driving blood flow to help the cerebral spine flow and “brainwashing”.
Researchers carefully observed the flow around cerebrovascular with high -speed and high -definition cameras.In the video, every time the heart is beating, the green particles around the cerebral blood vessels move forward, which reflects the processing of the blood vessels to promote the “brainwashing” process.
These studies show that the flow of cerebrospinal fluid is pulse, mainly driven by the heart cyclical, and the speed of arterial vascular pulsation is matched with the speed of cerebrospinal fluid flow.
Therefore, long -term laws and effectively adhere to medium and high -intensity exercise, can exercise and enhance cardiovascular function, and then help “brainwashing”.This has the same effect as sleeping “brainwashing”.Every time we run after running, we feel that the whole body is transparent and has a scientific basis.
Help get rid of bad emotions
Exercise is better than medication
In terms of improving emotions, exercise plays an important non -drug intervention.
As early as 1999, Duke University in the United States carried out a standard medical intervention and long -term exercise.Researchers divided depression patients into three groups, and intervention therapy for (A) drugs, (B) exercise, (C) drugs+exercise.
The results showed that after 16 weeks of intervention, 50%of the three groups of subjects had improved depression symptoms and no longer met the diagnostic standards of clinical depression.
The drug intervention group has the fastest results, and only one to 2 weeks can achieve curative effect.In contrast, the sports group spent more time, which takes about 1 month.
However, the researchers found that different intervention methods had a significant impact on the depression recurrence rate of the subjects through a 6 -month follow -up.The depression recurrence rates of three groups of patients were 38%, 3%, and 31%, respectively.In other words, the depression recurrence rate of the sports treatment group is the lowest.
The process may be longer through exercise or exercise treatment, but its curative effect is more consolidated and lasting, and it can reduce the side effects of psychotropic drugs.
In fact, exercise can change the reactiveness of the brain to external stimuli, stimulate more excited neurotransmitters, such as dopamine, tormeal adrenaline, and 5-hydroxyline, thereby balance stress and improve emotions.
The heart is more elastic
Anti -aging is going to exercise
Exercise has a positive impact on cognition and emotional improvement, and these positive influences are inseparable from the direct effect of exercise on the cardiovascular and cerebrovascular system.
The research team of the Institute of Texas Sports and Environmental Medicine in the United States found through a year of follow -up to find that the left room and BNPAROPONINT (blood logo with heart injury) were divided into two groups.Compared with the control group (avoiding high -intensity exercise groups), the group can significantly improve the maximum oxygen, myocardial stiff index and ventricular compliance.
In short, exercise can exercise the plasticity of the heart, manifested as the increase in heart output (the blood volume of the heart pumping from the heart per minute) and the increase in the volume of the end of the ventricular diastolic (the blood volume of the ventricular at the end of the diastolic).
Long -term and regular aerobic exercises will reshape the electrical characteristics of the heart, and ultimately increase the increase in heart rate (understandable as a heartbeat -regulating energy) increase and resting heart rate (the number of heart rates in the state of quietness and sober state).Both changes are closely related to improving heart health and reducing cardiovascular mortality.
Correspondingly, research has found that sedentary movement is closely related to the harmful changes of cardiovascular function, including the increase in the left ventricle.Studies conducted on sedentary elderly people found that their left ventricles were smaller and stiff than the elderly in the control group, and they were even equivalent to patients with heart failure.High -intensity exercise or regular exercise (≥4 days/week) may offset the adverse effects of aging and inadequate on the left ventricle.
How to exercise is effective
Law+guarantee strength+long -term
According to the study, at least 150 minutes of medium -height exercise per week, insist on reaching the standard for 3 to 5 days.On average, a daily high -intensity exercise is 30 to 50 minutes.
But we all know that insisting on exercise is not a simple matter, especially before the results have been seen.Share some of the possible methods here.
Choose a exercise that you can still like.There are many selected sports, such as jogging, doing yoga, riding, skipping rope, and ball movement.If you do n’t have a special time to exercise, it is also a good choice for walking to get off work.
The next step is to make exercise more effective, that is, exercise must have a certain strength.For example, aerobic exercise, the intensity we should achieve can refer to the heart rate.The best heart rate = (220 -age) × (65%～ 80%).
Prepare yourself a suitable set of sports equipment so that you can avoid harm during exercise.A pair of suitable running shoes, a comfortable yoga clothing, can not only make exercise safer, but also make people feel more ritual.
Try to share and record your movement.Everyone will have friends around them actively sharing the time, trajectory and feelings of exercise.In fact, sharing the exercise process and the joy of exercise is also one of the motivation to persist in exercise.Your persistence will gain a large wave of encouragement, maybe you can also help you find your friends who are sports together.
Health Sports Suggestions
★ Warm up before exercise. Through slow -speed activities, the heart rate gradually accelerates.
★ Before planning to climb, jog or more severe exercise, take a look at the flat ground. If there is no symptoms such as shortness of breath, dizziness, chest pain, or chest tightness, “advanced”.
★ In the early stage of exercise, the length of exercise can be increased from 5 minutes to 10 minutes, and gradually increases to the ideal length.
★ If you feel more heart pressure, such as not accustomed to high humidity or high altitude environment, you need to reduce the strength of exercise.
★ Slowly walk after exercise for a while, so that the heart rate will gradually return to normal.
★ Any uncomfortable symptoms, stop exercise and seek evaluation of professional doctors.
Source: “Popular Health” magazine
Text: Yang Yuan, a professor and chief physician of Tongji Hospital affiliated to Tongji Medical College of Huazhong University of Science and Technology
Planning: Yu Yunxi
Edit: Luan Zhaolin Ma Yang
School pair: Guan Zhongyao
Review: Xu Bingnan Wang Lemin
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