Very often, we believe that health is the state of the body in everyday life. Once the need to complete a certain amount of movement, our body is less likely to obey the. This issue will introduce some simple and practical method of self-rated health to help you learn more about their fitness, to see which is the weak link can be targeted to enhance training.
Abdominal muscles can be trained to live longer
Some studies have shown that abdominal obesity were more vulnerable to excess fat, shortened life expectancy. If the abdominal subcutaneous fat than the normal standard of 15% to 25%, then the mortality rate would increase by 30%. And close the abdominal muscles, their endurance is considered resistant to chronic diseases, such as heart disease and diabetes. Would like to know your abdominal muscles aging it? May wish to come to a self-test:
Supine, knees 90 degrees, feet flat on the ground. Arms stretched on the side of the body, palms down. Note that the entire process, we must keep the arm parallel with the ground, his legs are not off the ground. 5 seconds with a slow movement upward tuck until the sitting position, pause 1 second, and then 5 seconds to restore. If you can not pause to complete more than 10 times, can be regarded as qualified. If it can not be completed 10 times, or to 30 degrees will not be able to continue to complete the move by expressing serious abdominal aging, the need to strengthen abdominal muscles exercise.
The heart of brisk walking proficiency test
If you can within 10 minutes has completed 1 km, indicating good health; if it has completed in 20 minutes, 2 km, indicating good health; and if they can in 30 minutes has completed three kilometers, then your physical condition is as good as with the young man. This is the U.S. medical experts recommend using a walking self-rated health status of the formula.
Moderate exercise three hours a week, or brisk walking at 23 kilometers a day can significantly reduce the risk of cardiovascular disease risk. Per month to spend three hours fast walking, or a half-hour jogging and other dynamic warm-up exercise (such as aerobics), would enable the women’s risk of heart disease decreased by 35% to 40%.
Needs to be emphasized that the stroll-style walk, no matter how long you stick to every day and multiple long-distance, are to reduce heart disease risk is negligible. On the cardiac movement, this research suggests that with a strong heart for the purpose of physical exercise, there must be a certain strength.
Do not let your premature aging
Medical University in Kyoto, Japan proposed a simple method of measuring aging you: your hands close to the thigh on both sides, closes his eyes, one leg standing, according to a stable standing time can be roughly determined with the age-related aging of speed – 50 to 59-year-old as 7.4 seconds, 60 to 69 in 5.8 seconds, 70 to 79 years was 3.3 seconds, below the statement of this standard aging too fast. As for women than men could be calculated for 10-year-old. The longer standing, of aging more slowly.
Long-term adherence were moderate physical activity decreased lung capacity is very slow, even after 60 years of age, vital capacity than normal. You can check lung function by breath-hold time. Took a deep breath, then breath-hold, the longer the better, and then slowly exhale, exhale as the best time of 3 seconds. The maximum breath-holding, a 20-year-old, state of health very good people, and sustainable to 120 seconds. And a over 50 years old, about 30 seconds.
Aerobic exercise can persist in the human physiological aging delay for 12 years. Middle age, the body’s maximum oxygen intake began to once every 10 years about 5 ml of the speed continued to decline. A very small movement of men, its 60 at the age of maximal aerobic capacity will fall to about 25 milliliters, almost half the age of only 20. However, regular jogging and other aerobic exercise can delay or reverse the aging process of people. Research shows that a long period of relatively high-intensity aerobic exercise can make a person’s maximum aerobic capacity increased 25%, equivalent to minus the 10-year-old to 12-year-old biological age.
Standing on one foot can test your aging degree « Fast Weight Loss & Weight Loss Tips
