Exercise Benefits Health, How to Exercise More Benefitously for Vascular Health? Listen to Experts Speak
Good exercise must be 'exercise that suits you'. Through exercise, the body metabolizes a portion of its heat; for blood vessels, through exercise, metabolizing fat is a protective measure; through exercise, rejecting obesity and sedentary lifestyle risks of cardiovascular and cerebrovascular diseases is an important link for vascular health; mastering the details of how to exercise will make people healthier.
In 2015, the 'China Residents' Nutrition and Chronic Disease Status Report' pointed out: Only 18.7% of Chinese adults exercise regularly, and even fewer can 'exercise in quantity' – this is worth our attention and recognition.
There is an important connection between exercise and cardiovascular health:
Undeniably, exercise itself can promote cardiovascular health; persistent moderate exercise can reduce all-cause mortality and cardiovascular disease mortality, while simultaneously reducing the risk of serious cardiovascular diseases such as heart attacks and strokes, and lowering the incidence of chronic diseases such as hypertension, hyperlipidemia, and diabetes – these 'killers' are the main threats to modern people's health, and using 'affordable exercise' to control them is not a bad thing,
What kind of exercise is more beneficial to the body's health?
For adults, doing moderate-intensity aerobic exercise for 150-300 minutes per week or high-intensity aerobic exercise for 75-150 minutes, or a combination of the two intensities, is more beneficial to the body's health.
Moderate-intensity exercise should be done frequently – these are the types of exercise where 'you can speak, but you can't sing' while exercising, such as cycling, brisk walking, and basic exercises; high-intensity exercise should be done appropriately – these are the types of exercise where 'you can't even form a complete sentence while exercising,' such as playing tennis, running, and quickly pedaling a bike.
As long as you persist in exercising, the 'results' will be very obvious:
The 'harvest' of exercise is very direct: After doing a medium-to-high intensity aerobic exercise, the effect of lowering blood pressure can last for about half a day; after doing a moderate aerobic exercise, insulin sensitivity and triglycerides will show obvious improvement the next day, and the degree of improvement is related to the intensity of exercise.
Specifically:
For adults, we recommend at least 150-300 minutes of moderate intensity (75-150 minutes of high intensity) exercise per week plus 2 weekly muscle strength training.
Aerobic exercise is easy to do, such as brisk walking, running, swimming, cycling, and housework – you can choose freely.
Strength training can be done at home or in a gym; let muscles resist certain muscle contractions, using weights, Abdominal wheels, and fitness bands to exercise muscles; progress gradually and exercise the entire body's muscles.
Exercise is undoubtedly an important factor that promotes the overall health of the body; appropriate exercise can help us prevent obesity, and appropriate exercise can assist us in stabilizing blood pressure; make daily exercise, seize health, and wish you health and wellness, pushing diseases outside the body.
Note: Original content by Wang Silu, hoping to be helpful to you; images from the internet, please contact to delete if there is any infringement.
