Effective methods for men’s summer health care

       1. Comprehensive physical examination, for the current healthy Assess the situation

　　Before restarting exercise, it is necessary to have a physical check-up, which is especially important for people in their thirties and forties. This comprehensive physical examination should preferably include an exercise electrocardiogram, or at least a normal electrocardiogram to ensure that no accidents occur. If a comprehensive physical examination is not possible, the principle of gradual progress must be strictly followed. Once you experience any physical discomfort during exercise, you must seek medical advice or an expert to resolve the problem in a timely manner and do not leave anything to chance.

　　2. Find the right sport

　　Ideal aerobic metabolic exercise must meet the following criteria: comprehensive exercise of large muscle groups, able to exercise of heart rate Increase to a certain range and maintain it for more than 20 minutes.

　　It is simple, easy to do, interesting, and can enable exercisers to engage in sports for a long period of time, preferably for a lifetime.

　　It is less restricted by conditions and can be carried out in most occasions and climate conditions. Below are some basic activities and suggest their pros and cons.

　　3. Determine the heart rate of aerobic metabolic exercise

　　Just like other organs of the human body, the cardiovascular system can only be improved when stimulated by a certain intensity of exercise, but this intensity cannot be too high, otherwise it will become anaerobic metabolic exercise. This heart rate range is called the "effective heart rate zone." After mastering the effective heart rate zone, you can control the amount and intensity of exercise by yourself when engaging in different sports.

　　First, remember the resting pulse rate. You can feel the heartbeat on the neck (above the collarbone), wrist, or directly on the chest, then count for 15 seconds, and then multiply by 4, so that you know your resting heart rate.

　　The second step is to determine the maximum heart rate based on age. Generally speaking, the younger the age, the higher the heart rate. The calculation formula is as follows: maximum heart rate for men = 205-age/2. Maximum heart rate for women = 220 - age.

　　Third, determine the effective heart rate range during exercise. For ordinary exercisers, 60% to 85% of the maximum heart rate is a suitable and effective heart rate range for exercise. right elderly Generally speaking, 130~140 is the most suitable.

　　4. Make a plan and start exercising

　　Any safe and effective exercise program must include 4 parts, which are: preparatory activities; aerobic metabolic exercise; relaxation and finishing; freehand or weight-bearing strength exercises.

　　Preparatory activities: Preparatory activities are important for any sport. But many people ignore it, and the result is frequent muscle soreness, sprained joints and ligaments, and even symptoms such as dizziness and nausea caused by sudden entry into high-intensity exercise. Generally speaking, there are two purposes of preparatory activities: first, to move various joints and muscle groups, increase their temperature, and increase elasticity to adapt to the upcoming exercise; second, to gradually increase the heart rate to prepare the cardiovascular system for high-intensity exercise and safely perform aerobic metabolic exercise. Preparatory activities usually take 5 to 10 minutes.

　　You can jog for 2 to 4 minutes first, and then do a set of whole-body flexibility exercises. You can also do flexibility exercises first, and then jog or other activities. A safer and more effective flexibility exercise is to sit on the ground or lie on a mat and perform static stretching exercises, which means keeping a certain part of the muscles and ligaments still while being stretched for 30 seconds to 1 minute.

　　Aerobic metabolic exercise: This part is the core of the entire exercise, and quality must be taken into consideration. The quality is to ensure that the heart rate reaches the "effective heart rate range" and remains in this zone; the so-called "quantity" means to maintain endurance exercise for 20 minutes each time, 3 times a week, 30 minutes each time, 4 times a week, 20 minutes each time. The effect is obvious, 20 to 30 minutes each time, 5 times a week, will make the fastest progress, but practicing every day is not necessary, because its effect is not much greater than 5 times, but the possibility of injury increases. Exercising on weekends is a form of exercise that does more harm than good.

　　Relax and tidy up: After a relatively intense 20 to 30 minutes of endurance exercise, it is very harmful to suddenly stop or sit down or lie down. Because the sudden stop of muscle movement will prevent blood from returning to the heart, causing cerebral ischemia, the exerciser will feel dizzy or even lose consciousness. The correct way is to slow down, continue running or riding for 3 to 5 minutes, and do some upper limb activities at the same time to slowly lower the heart rate.

　　Muscle exercises: This is mainly aimed at muscle groups that have not been exercised during endurance activities, mainly the limbs and waist and abdomen. You can do bare-handed abdominal push-ups, pull-ups, sit-ups, push-ups, or weightlifting exercises. Finally, do a few minutes of relaxing flexibility exercises, and the entire exercise is over. It takes about 40 to 50 minutes in total.

　　walk

　　Walking is an exercise that anyone can do at any time and anywhere. Its advantage is that it moves softly and is not easily injured. Especially suitable for the elderly and overweight people. Practice has proven that an all-out brisk walk is more effective than even the slowest running. The disadvantage of walking is that it takes time. You'd have to spend about twice as long as running to achieve the same benefits.

　　running

　　Running is called the king of aerobic exercise. It is a total movement of the whole body. And it can achieve maximum results in a shorter period of time. Running does not require any skills, equipment or venue, as long as there is a smooth road and relatively clean air. In addition to improving aerobic metabolism, running can also enhance bone density, thus effectively preventing the occurrence of osteoporosis in the elderly. The disadvantage of running is that the joints of the lower limbs are under greater stress. If the running posture is incorrect or the amount of exercise is excessive, the chance of injury is greater than that of walking and swimming. In addition, the quality of shoes is also very important and cannot be ignored.

　　swim

　　Swimming is a whole-body exercise that can comprehensively improve the function of the cardiovascular system and enhance physical fitness. Since it is performed in water, the buoyancy of the water reduces the burden on the joints and ligaments, so swimming is very suitable for the elderly and overweight people. The limitation of swimming (actually not a problem with swimming itself) is its requirements on the venue. Unless there is the possibility of daily contact with an indoor swimming pool, it will be difficult to maintain year-round exercise.

　　road cycling

　　Cycling is an exercise for the large muscle groups of the legs. When it reaches a certain intensity (at least 20 kilometers per hour), it can enhance aerobic metabolism. Moreover, since most of the cyclist's weight is supported by the saddle, the joints of the lower limbs bear less weight and are less susceptible to injury. However, the riding posture is not very beneficial to the lower back, and the upper limb muscles cannot get enough exercise, so it must be supplemented by other activities to fully exercise the body. Another limitation of cycling is the weather and roads. Heavy traffic and frequent red lights can make it difficult to achieve the desired results.

　　aerobics

　　Because aerobics is accompanied by music, it gives people a sense of beauty, and it is practiced together in a group, so it is particularly attractive to many people who are not used to exercising alone. If the routines and movements are well arranged, a 45-minute set of aerobics can give people a comprehensive fitness effect. However, it is difficult to make a unified assessment of aerobics. It can only depend on the exerciser himself, whether it is based on exercise and amount of exercise or the level of heart rate. Exercisers should be aware of it.