7 Little Time With a Small Coup for Fitness
1. Run for 5 minutes, comparable to jogging for 45 minutes.
Australian Curtin University study found that 3 times a week 5 minutes sprint or 45 minutes per day ride, can enhance the metabolism and promote heart health. Compared with jogging, walking and other sports, high-intensity exercise can produce the same results in a short time, and more conducive to stick to it. Beijing Sports University Department of Sports Medicine Professor Lu Yifan pointed out that the movement is divided into aerobic exercise and anaerobic exercise, running is the latter, can enhance the explosive force and response speed, maintain endocrine balance, reduce the risk of falls. Now the community generally believe that the elderly also need some anaerobic exercise. Elderly run to do protective measures to avoid wrestling and fatigue. Usually can also practice supine recommendation, pull up, push-ups, etc., to strengthen the limbs, waist strength.
2. Meditation for 5 minutes, equal to sleep for 1 hour.
Many people think that meditation "very mysterious", but in the Cobo Love Psychology Research Institute Fu Chunsheng said that meditation is Western called the name in China is called "Vipassana", psychology called "mind" With the traditional meditation, meditation is quite similar. Meditation is concerned about their own breath, the mind received the body, not cranky, help to improve the concentration of good for your health. A neuroscience study shows that meditation can improve brain connectivity, enhance memory, and eliminate fear and stress. Fu Chunsheng said that the most primitive meditation is easy to learn, the biggest feature is "do not want": without any evaluation to look at a thing, such as staring at a flower, observe a leaf, look at the night sky ... ... just a few minutes, Relax the brain and mood, relieve anxiety and fatigue, return to the spirit of full, clear thinking of the state, like naturally wake up from the sleeping as full of vitality.
3. Nap 10 minutes, comparable to sleep 2 hours.
A study found that every day in the afternoon nap 10 minutes can catch the sleepy, the nerve relaxation effect comparable to deep sleep 2 hours. If you take a nap every day for 30 minutes, the hormone secretion can be more balanced, the risk of coronary heart disease by 30%. Shanghai Chinese medicine insomnia medical cooperation center deputy director Shi Ming pointed out that with a nap to their "charge", can improve the brain's ability to respond to improve the efficiency of the afternoon. Night sleep bad people, but also to take a nap at noon, can improve the impact of lack of sleep. Shi Ming suggested that the nap time optional lunch half an hour, do not eat meal immediately to sleep; lunch time should not be more than half an hour, or more fatigue. Office workers nap as much as possible not to lie on the table, can bring their own folding chairs.
4. Laugh for 20 minutes, comparable to jog for half an hour.
Studies have shown that laughing for 20 minutes brings health benefits, equivalent to jogging for half an hour. Researchers at Roma Linda University of the United States asked 14 subjects to watch 20 minutes of war films or comedy, or half an hour of exercise, and found that people watching comedy, blood pressure, stress levels in the body, cholesterol levels Are significantly decreased, and appetite increased, the same effect and movement. This shows that emotions will have an impact on the body, and laughter and movement to bring the body changes are very similar. Fu Chunsheng said that from a physiological point of view, laughing is the process of muscle relaxation, can make their own immune system to improve; from the spiritual level, laughter is a pleasant expression of emotion, can release negative energy. For those who can not complete too much physical movement of the elderly, often laugh more important to health care. Fu Chunsheng suggested that everyone should always laugh, and learn from the self-regulation. You can often look at the humor film and television drama, comic, comedy, or carefully observe the interesting things around. Encounter unpleasant things, may wish to use humor to ridicule to deal with.
5. 1 cup of tea a day, equal to 7 cups of fresh orange juice.
Professor Nicolas TANG Shan, a professor at the Center for Preventive Medicine in Paris, France, shows that the risk of death for people who love tea is reduced by 24% compared with those who do not drink tea. A British antioxidant experiment showed that a cup of 300 ml of tea, antioxidant effect equivalent to 1.5 bottles of red wine (about 750 ml per bottle), 12 bottles of white wine, 4 apples, 5 onions or 7 cups of fresh orange juice. Chinese Academy of Agricultural Sciences Institute of Tea, deputy director of the Yangtze River said that people's aging is a slow "oxidation" process, so everyone needs antioxidant. And tea antioxidant capacity is very strong, to develop the habit of drinking tea every day can effectively fight the aging problem. He stressed that tea has "three resistance" and "three down" and other six benefits, namely anti-cancer, anti-radiation, anti-oxidation, lowering blood pressure, lowering blood pressure, lowering blood sugar. Japanese epidemiological studies have shown that men who drink 10 cups of tea a day have a 42% lower risk index for cardiovascular disease and a 18% reduction in women compared with those who drink less than 3 cups a day (30 ml per cup) The Jiang used text that green tea tea polyphenols retained the most, the best antioxidant effect. But tea polyphenols will cause irritation to the stomach, with chronic gastritis, gastric ulcer is best to drink green tea, you can use black tea instead. Tea contains a small amount of caffeine, sleep instability, the heart is not good people should not drink, avoid bedtime and fasting tea. Recommended 1 hour after dinner tea is best, you can put 3 to 5 grams of green tea in the cup, each leaf of tea washed 50 ml of boiling water, soak 3 to 5 minutes, red three or four bubbles can be.
6. Walk the dog for 2 months, equal to 1 year of fitness.
A UK survey found that dogs had more exercise time than gym members. The data collected more than 5,000 data, the results found that the dog owner will go out every day with a pet pet for 48 minutes, a week down, walking time up to 5 hours and 38 minutes. They will carry at least three times a week with a pet long distance walking, and an increase of 2 hours and 33 minutes of exercise time. Count down, walk the dog two months, the effect of exercise is equivalent to a year of fitness. Fu Chunsheng said that people are inert, the sports plan easy to give up halfway, and the dog had to meet the pet out of the demand, virtually increased the enthusiasm of the exercise. According to statistics, if a pet dog from small to old, the owner of the dog's mileage can be more than 23,000 miles (about 37,000 km), about equal to walking around the Earth a week. Dogs can also make people and love dogs to establish attachment relationship, to achieve emotional communication, get to know more friends, feel the value of self.
7. Wear casual wear every day, to help you go more than 500 steps.
University of Wisconsin study shows that wearing casual wear work can increase the amount of activity by 8%, equivalent to more than 500 steps a day, one year down to lose 0.8 kg of weight. Lu Yifan pointed out that the comfort of clothing will often affect people's desire for movement, people in the most comfortable state easy to stretch bones, more willing to participate in sports. Dressed in suits and ties, although there is tolerance, but in the invisible body, too fit clothes generally less "comfortable". Therefore, usually wear more version of the type of loose, comfortable fabric, can enhance the movement will.
Australian Curtin University study found that 3 times a week 5 minutes sprint or 45 minutes per day ride, can enhance the metabolism and promote heart health. Compared with jogging, walking and other sports, high-intensity exercise can produce the same results in a short time, and more conducive to stick to it. Beijing Sports University Department of Sports Medicine Professor Lu Yifan pointed out that the movement is divided into aerobic exercise and anaerobic exercise, running is the latter, can enhance the explosive force and response speed, maintain endocrine balance, reduce the risk of falls. Now the community generally believe that the elderly also need some anaerobic exercise. Elderly run to do protective measures to avoid wrestling and fatigue. Usually can also practice supine recommendation, pull up, push-ups, etc., to strengthen the limbs, waist strength.
2. Meditation for 5 minutes, equal to sleep for 1 hour.
Many people think that meditation "very mysterious", but in the Cobo Love Psychology Research Institute Fu Chunsheng said that meditation is Western called the name in China is called "Vipassana", psychology called "mind" With the traditional meditation, meditation is quite similar. Meditation is concerned about their own breath, the mind received the body, not cranky, help to improve the concentration of good for your health. A neuroscience study shows that meditation can improve brain connectivity, enhance memory, and eliminate fear and stress. Fu Chunsheng said that the most primitive meditation is easy to learn, the biggest feature is "do not want": without any evaluation to look at a thing, such as staring at a flower, observe a leaf, look at the night sky ... ... just a few minutes, Relax the brain and mood, relieve anxiety and fatigue, return to the spirit of full, clear thinking of the state, like naturally wake up from the sleeping as full of vitality.
3. Nap 10 minutes, comparable to sleep 2 hours.
A study found that every day in the afternoon nap 10 minutes can catch the sleepy, the nerve relaxation effect comparable to deep sleep 2 hours. If you take a nap every day for 30 minutes, the hormone secretion can be more balanced, the risk of coronary heart disease by 30%. Shanghai Chinese medicine insomnia medical cooperation center deputy director Shi Ming pointed out that with a nap to their "charge", can improve the brain's ability to respond to improve the efficiency of the afternoon. Night sleep bad people, but also to take a nap at noon, can improve the impact of lack of sleep. Shi Ming suggested that the nap time optional lunch half an hour, do not eat meal immediately to sleep; lunch time should not be more than half an hour, or more fatigue. Office workers nap as much as possible not to lie on the table, can bring their own folding chairs.
4. Laugh for 20 minutes, comparable to jog for half an hour.
Studies have shown that laughing for 20 minutes brings health benefits, equivalent to jogging for half an hour. Researchers at Roma Linda University of the United States asked 14 subjects to watch 20 minutes of war films or comedy, or half an hour of exercise, and found that people watching comedy, blood pressure, stress levels in the body, cholesterol levels Are significantly decreased, and appetite increased, the same effect and movement. This shows that emotions will have an impact on the body, and laughter and movement to bring the body changes are very similar. Fu Chunsheng said that from a physiological point of view, laughing is the process of muscle relaxation, can make their own immune system to improve; from the spiritual level, laughter is a pleasant expression of emotion, can release negative energy. For those who can not complete too much physical movement of the elderly, often laugh more important to health care. Fu Chunsheng suggested that everyone should always laugh, and learn from the self-regulation. You can often look at the humor film and television drama, comic, comedy, or carefully observe the interesting things around. Encounter unpleasant things, may wish to use humor to ridicule to deal with.
5. 1 cup of tea a day, equal to 7 cups of fresh orange juice.
Professor Nicolas TANG Shan, a professor at the Center for Preventive Medicine in Paris, France, shows that the risk of death for people who love tea is reduced by 24% compared with those who do not drink tea. A British antioxidant experiment showed that a cup of 300 ml of tea, antioxidant effect equivalent to 1.5 bottles of red wine (about 750 ml per bottle), 12 bottles of white wine, 4 apples, 5 onions or 7 cups of fresh orange juice. Chinese Academy of Agricultural Sciences Institute of Tea, deputy director of the Yangtze River said that people's aging is a slow "oxidation" process, so everyone needs antioxidant. And tea antioxidant capacity is very strong, to develop the habit of drinking tea every day can effectively fight the aging problem. He stressed that tea has "three resistance" and "three down" and other six benefits, namely anti-cancer, anti-radiation, anti-oxidation, lowering blood pressure, lowering blood pressure, lowering blood sugar. Japanese epidemiological studies have shown that men who drink 10 cups of tea a day have a 42% lower risk index for cardiovascular disease and a 18% reduction in women compared with those who drink less than 3 cups a day (30 ml per cup) The Jiang used text that green tea tea polyphenols retained the most, the best antioxidant effect. But tea polyphenols will cause irritation to the stomach, with chronic gastritis, gastric ulcer is best to drink green tea, you can use black tea instead. Tea contains a small amount of caffeine, sleep instability, the heart is not good people should not drink, avoid bedtime and fasting tea. Recommended 1 hour after dinner tea is best, you can put 3 to 5 grams of green tea in the cup, each leaf of tea washed 50 ml of boiling water, soak 3 to 5 minutes, red three or four bubbles can be.
6. Walk the dog for 2 months, equal to 1 year of fitness.
A UK survey found that dogs had more exercise time than gym members. The data collected more than 5,000 data, the results found that the dog owner will go out every day with a pet pet for 48 minutes, a week down, walking time up to 5 hours and 38 minutes. They will carry at least three times a week with a pet long distance walking, and an increase of 2 hours and 33 minutes of exercise time. Count down, walk the dog two months, the effect of exercise is equivalent to a year of fitness. Fu Chunsheng said that people are inert, the sports plan easy to give up halfway, and the dog had to meet the pet out of the demand, virtually increased the enthusiasm of the exercise. According to statistics, if a pet dog from small to old, the owner of the dog's mileage can be more than 23,000 miles (about 37,000 km), about equal to walking around the Earth a week. Dogs can also make people and love dogs to establish attachment relationship, to achieve emotional communication, get to know more friends, feel the value of self.
7. Wear casual wear every day, to help you go more than 500 steps.
University of Wisconsin study shows that wearing casual wear work can increase the amount of activity by 8%, equivalent to more than 500 steps a day, one year down to lose 0.8 kg of weight. Lu Yifan pointed out that the comfort of clothing will often affect people's desire for movement, people in the most comfortable state easy to stretch bones, more willing to participate in sports. Dressed in suits and ties, although there is tolerance, but in the invisible body, too fit clothes generally less "comfortable". Therefore, usually wear more version of the type of loose, comfortable fabric, can enhance the movement will.
Post a Comment