How to keep healthy

This will vary from person to person. Fitness will certainly be good for improving physical recovery. The combination of medicine and fitness has a good effect, but we should pay attention to the right amount. As for what kind of fitness method to take, "from the doctor's point of view, it should be the simplest fitness method that is the most effective. There is no need to adopt various difficult fitness methods, because it will increase the psychological burden. As long as the fitness is effective, the whole body can achieve the purpose of exercise, so that the blood is smooth, such as playing badminton or running, brisk walking and so on. This has a better effect on enhancing the body's immunity. "

Whether fitness is effective or not can only be perceived after a period of exercise. The embodiment of the effect can be considered from the following aspects:

1, subjective feeling

If the exercise load is properly arranged, the subjective feeling of the exerciser should be energetic, energetic, comfortable and eager to exercise.

2. Sweat amount

When the exercise load is appropriate, the human body may sweat slightly or moderately. If the load is too large and the body is too tired, the exerciser will sweat and get soaked. Of course, the amount of perspiration depends on temperature, air pressure, wind speed and water consumption.

3. Emotion

Emotion is a "barometer" of people's health, and it is also a subjective indicator to measure the load borne by the human body. Generally speaking, the human body has the need for exercise, and when this need is met, people will have a pleasant emotional experience.

4, appetite

In the process of physical exercise, the human body consumes a lot of energy. Generally speaking, if the physiological reaction is normal and the body is healthy after exercise, people's appetite will be strong and their food intake will increase.

5. Sleep state

If the physical exercise load is appropriate, you should generally sleep well, sleep deeply, dream less, feel energetic after waking up, and be in a good state of work and stress.

6. Work efficiency and living ability

If the fitness load is appropriate, you will be full of energy, concentration, quick thinking, clear memory, studious, adaptable, confident and capable of living in your work and life.

The above is a qualitative judgment. The objective quantitative judgment indicators are:

7. Morphological indicators

The test of adult morphological indicators mainly includes:

Perimeter index: arm circumference, leg circumference, chest circumference, waist circumference and hip circumference. Under normal circumstances, the bigger the waist circumference, the more obvious the degree of obesity.

Abundance index: for example, body mass index (body mass index) (weight kg/ height m2), 18.5 ~ 23 is normal; If it is greater than this value, it is overweight and obese. There are also height standard weight comparison table, Ketole index and so on.

Body composition index: such as measuring the thickness of skin folds in arms, back, abdomen and legs. When measuring the percentage of body fat, it is more than 20% for men and 30% for women, indicating that body fat exceeds the standard.

8, respiratory and circulatory function indicators

Cardiovascular indexes mainly include: blood pressure (100 ~140/60 ~ 90 mmhg is normal), heart rate, electrocardiogram, hemoglobin, blood lipid, cholesterol, high and low density lipoprotein, etc.

Lung function indicators mainly include: vital capacity, maximum lung ventilation, chest circumference difference, breath holding time, etc.

Measuring the morning pulse can reflect the fatigue and functional state of the body. If the morning pulse remains stable or gradually decreases, it is a good performance of exercise; If the morning pulse is more than 5 times/minute, it is a sign of fatigue and functional decline.

Cardiovascular exercise test: a test of cardiac function index. Exercise mode: 30 squats in 30 seconds (1 time/1 second). Cardiac function index = (p1+p2+P3-200)/10. Where P 1 is the pulse at rest, P2 is the pulse of 15s ×4 immediately after exercise, and P3 is the pulse of 15s×4 one minute after exercise. Evaluation: The smaller the index, the better the cardiovascular function.

9. Quality indicators

Exercise frequency, duration and distance are usually used as test indicators.