Chapter 30 Chapter 28 Healthy as a Primitive

The most important measure against unknown syndrome and related complications is to reactivate our muscles.If it cannot be enforced through daily work, exercise through leisure time exercise.Any form of physical activity is better than inactivity. I will not tire of repeating that obesity is the leading risk factor for unknown syndromes in the absence of physical activity.The best advice for anyone who is overweight, or who wants to prevent obesity and promote health, is to meaningfully focus their efforts on physical activity where it really works.Another more commonly used method is starvation, which does not guarantee success because it involves our subconscious mind.For millions of years, the hunger and appetite that have allowed humans to survive and reproduce are pure instinct, not reason.If you try to lose weight through starvation, you will spend your whole life, day after day, suffering from two opposing sides, one is the limit of human reason and will, and the other is our innate nature.

Instead of abusing yourself, with little success, try to increase your physical activity.There are three reasons: one is that this can increase energy consumption, and the other is that through the increase in energy consumption, the signal of hunger and fullness regulation can be enhanced.Obviously, only under this premise can we withstand the temptation of countless external stimuli in our heavy life.Therefore, we must work hard to exercise more in our daily work and leisure, and consume as many calories as possible every day. To give an ideal example, a strong young man, weighing 70 kilograms, goes for a long-distance run every day after get off work.He ran for about sixty minutes at a speed of twelve kilometers per hour.In this way, on the basis of his static metabolism of 1654 kcal, he consumed an additional 1380 kcal.His energy expenditure was approximately 19.5 kcal per kilogram of body weight.This level has reached the physical load of the stone age.So the young man can eat to his heart's content without worrying about it, without gaining weight!

It doesn't have to be long-distance running.Just pay attention to a principle, the more large muscles are moved, the longer the exercise lasts, and the more rhythmic it is, the better the effect will be.Endurance sports that are now very popular, such as inline cycling and mountain biking, can be used.Traditional swimming, rowing, and regular biking have also consistently worked well.Even dancing regularly can promote good health and keep you in shape.Of course, ball games, such as tennis, basketball, badminton, etc., are also very suitable.Household chores like moving, scrubbing and gardening can also be considered rewarding physical activity, as long as you're willing to give up some modern appliances.Among all sports, walking is the most natural way, which is exactly the sport that fits the characteristics of our species.In addition, this is the easiest and most effective way to do it in real life.

The difference between walking exercise and general walking is only that the frequency of steps is higher, the speed is faster, and more arm movements are involved, so more muscles are activated.Elbows bent at ninety degrees, swinging to the sides of the body in rhythm with the legs. Unlike race walking in track and field sports, when exercising on foot, the feet should be as wide as the shoulders as far as possible, and they should walk almost in a straight line, and the knee joints should not be fully extended.Using such techniques, beginners can reach speeds of five kilometers per hour, and experienced players can reach speeds of nine kilometers per hour.This kind of exercise is simple, does not require too much equipment, has a good training effect on the heart and circulatory system, and has a low risk of injury.When exercising on foot, the vertical ground reaction force is only one to one and a half times that of the actual weight, while it is three to four times that of long-distance running.Therefore, the risk of injury that may be caused by long-distance running is much higher, especially for beginners and overweight people. Ligaments, muscles and joints are easily overburdened and caused injuries.

The most important piece of equipment for hiking is shoes.Compared with long-distance running sneakers, the soles of good hiking sneakers are slightly curved, and the midsole is thin and elastic. This shoe shape helps to stretch the soles of the feet, which is natural and labor-saving.There is a saying that there is no bad weather in the world, only bad clothes.When exercising outdoors, you should wear warm and rainproof clothing.This kind of clothing is supposed to keep out the wind and rain from the outside, but at the same time allow the moisture to escape from the body, which is very important in preventing colds.

Too much burden on the body is not good, but too little and it will not work.The important thing is to master the right amount.We can check and control by measuring the pulse.The beating frequency of the heart can accurately reflect the degree of physical load. When at rest, our heart beats sixty to eighty times a minute, pumping blood through the circulatory system.The body load is heavy, and the more blood the heart pumps per minute to supply oxygen and nutrients to the muscles, the faster the heart beats.Under high load, the pulse of middle-aged people can reach up to 180 beats per minute, and the pulse of teenagers can even exceed 200 beats.Under such a strong load, people can only maintain it for a short time, so the training effect is not great.

Someone calculated a maximum heart rate with a theoretical method, as the calculation basis for correctly grasping the load.Subtract the age from two hundred and twenty to get this value.For a fifty-year-old person, his maximum heart rate (MHF) is the difference between two hundred and twenty and fifty is one hundred and seventy.The load that makes the heartbeat reach one hundred and seventy beats per minute is generally the highest limit that people of this age can bear.Your personal maximum heart rate is the basis for correct advice on your exercise load. The American College of Sports Medicine has published echoing recommendations.They divided the load into the following pulse intervals:

Very light load: less than 35% of your maximum heart rate Light load: 35%︱54% of maximum heart rate Moderate load: 55%︱69% of maximum heart rate Heavy load: 70%︱89% of maximum heart rate Heavy load: 90%︱99% of maximum heart rate Maximum load: 100% of maximum heart rate In order to achieve the desired health and weight loss effects, the intensity and duration of exercise must be adjusted.For most people, moderate-intensity exercise is most effective.Because it will not be too tense and strenuous, and it will make people motivated to persevere.In addition, the risk of accidents and injuries in moderate-intensity exercise is lower than that in high-intensity exercise.In principle, whether it is long-term low-load exercise or short-term high-load exercise, the effect of improving health is the same. The key is that these activities consume the same amount of energy (calories).Of course a load minimum must be reached.

The School of Sports Medicine recommends that we choose moderate to heavy-duty exercise, that is, let the pulse reach 55%︱89% of the maximum heart rate.An example of a moderate load, a fifty-year-old person, keeps the pulse at 60% of the maximum heart rate for forty-five minutes, and 60% of one hundred and seventy, which is one hundred and two times per minute.For the effect of burning fat and training the heart and circulatory system, the most ideal load intensity is 70% of the maximum heart rate. Through medium-load, relatively long-duration exercise, the same effect as short-term high-load exercise can be achieved.Completely untrained people can achieve training effects even when the pulse reaches 40% to 50% of the maximum heart rate.For an already well-trained person, such a load is too low to achieve further training effects.If the physical condition has improved greatly, the original training can no longer make the pulse rate reach the required frequency, and the load can be increased by increasing the weight of the body.

We all know that doctors hold down the patient's wrist when taking the pulse.In fact, the pulsation of the submandibular carotid artery is more obvious.If you want to take your pulse, stop exercising, place the fingertips of one hand on the carotid artery, count for fifteen seconds, then multiply the result by four. Of course it would be better to buy a pulse measuring instrument.This device is worn on the wrist like a watch and is connected to a plastic band around the chest. Its advantage is that it can conveniently detect the pulse during exercise. The best way is to maintain a moderate-intensity load for 45 to 60 minutes in training every day, with a minimum of 30 minutes.If you are only willing to exercise for half an hour every day, you can relatively increase the load intensity.

If you only train once a week, you can't expect to see significant improvements in your fitness, and you won't see significant results in weight control.Exercise at least once every two days for noticeable results.Exercising more than five times a week won't improve your health any further.However, from the perspective of calorie consumption, it is still beneficial to have enough exercise every day.In addition to endurance training, include several muscle-strengthening exercises in your weekly exercise program. For many overweight people, it is certainly not so easy to get their bloated bodies moving.Many people are ashamed of having their body and awkward posture seen.In addition, for a fat person who has not exercised, it is very difficult to bear every little load.This is not surprising. If you carry 20 to 30 kilograms of extra weight on your body, you will be out of breath when you move, just like a thin person who is not strong wants to carry a 30 kilogram box while walking.Therefore, those who are overweight must first let themselves gradually get used to lighter loads, such as walking long distances on foot.If you maintain this for a few weeks, and you can continue to extend the exercise time and increase the intensity, you will soon feel the improvement of your physical condition.In reality, the problem of dyspnea is not so serious.And it turns out that overweight people are more motivated to exercise regularly and more consistently when they accept moderate-intensity loads. The fact is becoming more and more obvious that today we urgently need sports consultants, preferably professionals who have received pedagogical training. They must be able to arouse everyone, whether they are fat or thin, young or old, to experience the joy of sports.Unfortunately, in this field, there is too little help that can be provided to everyone.It turns out that for many people, finding a group of people who share a common language and practice physical activity together can be very helpful, at least at first, because such an adjustment can be quite difficult.Ideally, exercise groups should be coached by a knowledgeable and empathetic coach.Fat people should try to find a counselor who has experience and understands their particular problems.Some fitness centers offer special classes and workouts for the overweight.The more support and tolerance from the surrounding environment, the more realistic the goal, the more fun you get from exercise, and the greater the motivation to continue exercising. Dear readers, there is still a lot to think about and do, let us start now!