Physical health is destroyed by immobility and maintained for a long time by exercise. Long-term lack of exercise will reduce the function of tissues and organs by 30%, and increase the risk of cardiovascular and cerebrovascular diseases, osteoporosis, three highs and obesity. The World Health Organization even pointed out that insufficient exercise has now become the fourth largest risk factor affecting global mortality. And exercise is "the best medicine against diseases"! However, due to the different flexibility, coordination and endurance of various organs at different ages, there are different "golden exercise programs" for each age group.
01
Sports age table
1.3-7 years old In infancy, 3-5-year-old preschool children develop their large muscles faster, and their physical coordination has increased compared with infancy, which is more suitable for outdoor sports. It is recommended to ride a bicycle, which can effectively exercise the coordination of children’s hands, eyes and feet and improve their balance.
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5-7 years old belongs to the slow development stage, especially the cardiovascular development is slower than the development of the sports system. Try to choose sports that are not strenuous, such as swimming. Children can control their physical ability, regulate their cardiopulmonary function and integrate some developmental reflexes through swimming practice, which is of great benefit to children’s health and study.
2.8-12-year-old children at this stage have a certain foundation in strength, speed, endurance and sensitivity, but their bones are relatively fragile, so we should avoid strong sports impact and pay attention to the duration of exercise. It is suggested that children at this stage can participate in the following activities: playing table tennis to exercise their sensitivity, reduce eye fatigue and prevent myopia; Playing badminton can relax cervical spine and increase cardiopulmonary function; Playing tennis enhances the coordination of the body; Learn to dance to improve your flexibility. In addition, this stage is also a sensitive period of individual nervous system development, and it is in the stage of "learning as soon as possible" for various motor functions. Therefore, children can be exposed to more light activities and cultivate interest.
3. The golden age of 12-18 years old is the stage of growth and development, so it is necessary to pay attention to bone growth and bone density formation, and it is also a sensitive period for the development of cardiopulmonary fitness. During exercise, we should try our best to avoid excessive exercise. Table tennis and badminton can continue, and ball games such as basketball, football and volleyball can also be included in the sports schedule. In addition to exercise, we should pay attention to a balanced diet at this stage, and add calcium and vitamins when necessary.
4. Maturity at the age of 18-25. At this stage, the body function is at its peak, and the heart rate, vital capacity, as well as the sensitivity, stability and elasticity of bones have reached the best point. From the perspective of sports medicine, insufficient exercise during this period is more detrimental to health than high exercise! People of this age can do high-intensity exercise, cultivate exercise habits, improve their overall physical quality and lay a solid foundation for their health. It is recommended to train three times a week, and it is best to combine aerobic and strength training, such as aerobics and yoga.
5.26-45 years old is the key period of life and career development, with great pressure, many people are neglected to exercise, and the incidence of obesity is also high. Therefore, it is necessary to prevent the accumulation of fat and slow down the pressure during this period. Men should still pay attention to the training of muscle strength, such as recommendation, but control the intensity and don’t force yourself too much; Women can do low-intensity aerobic training, such as yoga, jogging and mountain climbing.
At this stage of aging from 6.46 to 65 years old, people’s physical strength and muscle mass begin to decline. The main exercise is to fight osteoporosis and muscle relaxation, and it should be safe and simple. It is recommended to walk briskly to improve blood circulation and reduce body fat rate; Strength exercises such as squatting and lifting dumbbells can enhance or maintain muscle strength. After 7.65 years old, the physical function is at a low level. At this stage, it is mainly to improve the quality of life, prevent falls and improve cardiopulmonary function. It is suggested to do gentle aerobic exercise with proper strength to train solid muscles and strengthen bones, and supplement high-quality nutrients such as protein and calcium.
02
Time movement table
Human activities are also controlled by the "biological clock", so it can get twice the result with half the effort to arrange the exercise time according to the biological clock law. 1. In the morning-enhancing vitality, getting up early and doing morning exercises is beneficial to improving nerve excitability and maintaining human vitality. Moreover, a study in the British Journal of Nutrition shows that exercising before breakfast can burn 20% more calories than exercising after breakfast, which means exercising before breakfast will make you lose weight faster. But in the morning, the body temperature is low, and the joints and muscles are the most stiff, so it is suitable to engage in some less intense sports. For people with high blood pressure and cardiovascular diseases, it is best to drink a cup of warm water before exercise. 2. Afternoon-strengthening physical strength The afternoon (14:00~16:00) is a good time to strengthen physical strength, and the muscle endurance can be 50% higher than other times; In addition, a report in the Journal of Physiology pointed out that afternoon exercise also helps to improve sleep. 3. At night-peak physical fitness at dusk (17:00~19:00), especially when the sun goes down, the human body’s exercise ability reaches its peak, muscles and joints are more flexible, and the heart rate and blood pressure are also the most stable. Evening exercise is more effective, suitable for strength training, and the probability of injury during exercise will be much smaller.
Tip: Exercise intensity should not be too high 3~4 hours before going to bed, so as to avoid insomnia caused by excessive excitement of nervous system.
(I’m big doctor Guanwei)
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