Four steps to improve digestion

Four steps to improve digestion

People who usually want to gain weight are all who can’t eat fat.

Obviously this is due to digestion and the absorption system has gone wrong.

Therefore, if you want to restore normal weight, you must improve your stomach and improve the absorption function of the digestive system, so you can successfully gain weight.

  In addition, some people are too thin because of poor appetite.

Especially for children in development, it is easy to eat a lot of snacks because they eat too much, and they can’t absorb the supplemented nutrients well; if they are not eating for a long time, they will lead to malnutrition and become thinner.

Therefore, the specific methods of fatliquoring are to solve the gastrointestinal problems, improve digestion and absorption, increase appetite, and gradually return to normal weight.

  改善消化的[步骤]  一、首先,养成每日排便的习惯。The platoon can activate the vitality of the whole body and drive the operation of the digestive system. Once the digestive system is smooth, the absorption capacity will follow normal; the nutrient absorption is enough, and naturally there will be extra to supplement the body weight.

If initially included, the appetite will also be included in the decline.

  Second, eat more crude fiber vegetables at lunch and dinner, eat more crude fiber foods that help the gastrointestinal motility, so that you can use the food to excrete, slowly develop the habit of defecation before going to bed.

For example, eat kelp, black fungus, lotus root, asparagus, bamboo shoots, spinach, sweet potato leaves and so on.

  Third, eat some sweet potatoes between meals. Eating sweet potato soup between meals is a way to adjust the stomach.

Sweet potatoes are rich in minerals and oligosaccharides, which can both alleviate the chronic sensation without generating too much heat.

Moreover, oligosaccharides can promote the internal active bacteria to be more active and maintain the balance of microorganisms inside the large intestine.

When the initial ecological balance is restored, the beneficial bacteria will be more than harmful bacteria, and the absorption and excretion functions of the entire digestive system will become normal.

  Fourth, properly eat yogurt according to your physical condition, eat yogurt properly, 1-2 times a day.

In addition to being able to replenish rich protein, it also promotes smooth excretion.

Older people improve their appetite and absorb adequate nutrition.

Diet mediation

Diet mediation

Sudden sweating in summer is often accompanied by dizziness, shortness of breath, loss of appetite, fatigue and so on, which seriously affects the state of life and work.

The qi-deficient physique is often less lazy, the voice is low, the fatigue is tired, often sweating, and the movement is even worse.

If you look at it, you can see that its tongue is pale and white, and the pulse is weak.

.

.

.  For those with qi dysfunction, mediation can be done by diet.

Initially, it is advisable to choose qi food, such as: millet, previous rice, glutinous rice, buckwheat, lentils, cauliflower, carrot, shiitake mushroom, tofu, potato, sweet potato, beef, rabbit pork belly, chicken, egg, squid, shark, yellow croaker, flounder, etc.

These foods have a good spleen and qi effect.

Of course, it would be better if it was combined with a medicated diet.

  You can also make some special porridge, the following introduces several kinds: jujube porridge takes 10 jujubes, plus 100 grams of water to cook porridge.

  Jinsha corn porridge takes 80 grams of corn kernels, 40 grams of glutinous rice, 40 grams of red granulated sugar (corn and glutinous rice should be soaked in water for 2 hours), add appropriate amount of water, boil with high heat, then, simmer until soft cooked, add sugarCook for another 5 minutes.

Because corn contains antioxidants and other beneficial ingredients for human health, this porridge is good for qi deficiency and weakness.

  Yam porridge takes 30 grams of yam, 180 grams of rice, add water, porridge.

This porridge can supplement the vital energy, benefit the lungs and solidify, strengthen the bones and strengthen the bones, and grow muscles.

Moreover, yam contains nutrients such as amylase, which is toxic to people with qi deficiency.

  The porridge takes 100 grams of the previous rice, 30 grams of the glutinous rice, and porridge.

Porridge has the effect of strengthening the spleen and soothing the nerves, which can improve the immune function of the human body.

  Ginseng jujube porridge takes 6 ginseng, 5 jujubes, 60 grams of rice and simmered into porridge.

At the time of production, jujube should be removed from the nucleus (in case someone accidentally swallows and eats accidentally) and cook with ginseng.

This porridge can be eaten regularly to supplement the effect of Buzhong Yiqi, especially suitable for spleen and stomach deficiency. It is a good medicated diet.

  There are many other therapeutic methods, such as: Assorted wheat raw cake ingredients: 20 grams of raisins, 10 grams of longan meat, 10 grams of peanut kernels, 10 jujubes, 100 grams of wheat germ powder, 20 grams of white sugar (or brown sugar).

Practice: dry clean the grapes, chop them with the longan meat, fry the peanuts, wash the jujube and remove the core. The above two kinds of foods are also chopped. The wheat germ powder is slightly boiled with boiling water. After adding the above raw materials, 揉Evenly, made into a pancake and cooked.

This cake has the functions of benefiting Qi, nourishing blood, soothing the nerves and refreshing the body. It is often eaten in moderation and is toxic to people with qi deficiency.

  In the course of diet therapy, patients may gradually carry out some fitness activities suitable for themselves to cope with treatment; such as health care, Tai Chi, Tai Chi sword, walking, health exercises, etc., moderate, scientific use, can pressurize the kidney, strongThe effect of bones and muscles.

First place in corn health and anti-aging cereal health food

First place in corn health and anti-aging cereal health food

Three meals a day is the material basis for human life.

However, the nutrients in the diet that are eaten in the stomach cannot be absorbed and utilized 100%, so free radicals are produced.

Free radicals are very active, constantly capturing the nutrients of the cells and destroying the cellular material, leading to premature aging of the cells.

Free radicals combine with trace amounts to form harmful substances, and if they are further combined with proteins, they form lipofuscin.

Both cerium peroxide and lipofuscin are indicators of human aging.

  The easiest and most effective way to reduce the risk of free radicals is to eat more foods that can scavenge free radicals, such as corn.

American immunologists have suggested that eating more corn can delay aging.

Therefore, experts also recommend corn as the first cereal health food.

  Corn contains a lot of lecithin, linoleic acid, sitosterol and vitamin e, carotene, vitamins a, b are also rich in content.

The human body can not synthesize linoleic acid by itself, it must be taken from food; vitamin e is a longevity factor; lecithin is a brain-producing substance; enzyme can improve the function of the body; vitamin a, b2 can protect eyesight, prevent dry eye, night blindness, keratitisThe role of conjunctivitis.

  In addition, corn also contains a large amount of magnesium and selenium. Magnesium can inhibit the formation and development of vitamins. Selenium can be combined with various carcinogens and replaced by the digestive tract.

  The coarsely ground cornmeal contains lysine and glutathione, which promotes metabolism, accelerates the decomposition of oxides in the body, resists cellular aging, and delays brain function.

The lignin in corn fiber can effectively scavenge free radicals.

In addition, plant fibers of parasites in corn can stimulate bowel movements and prevent colorectal cancer.

  It can be said that corn is a well-deserved “golden crop”.

Eating boiled corn can get a lot of essence of corn, especially tender corn, which is called anti-aging nutrition.

The four major problems of the elderly teeth and prevention methods

The four major problems of the elderly teeth and prevention methods

People often say that people have their old teeth first, so many old people do not take their teeth seriously.

But the goal set by the WHO for the elderly is: By the age of 80, at least 20 teeth must be kept.

In fact, it is not difficult to achieve this goal, as long as you learn the correct way to protect your teeth.

September 20th, 2008 is the 20th “National Love Tooth Day” with the theme of “Focus on oral health among the elderly.”

  The goal set by the World Health Organization in 2001 on dental care for the elderly: At the age of 80, at least 20 teeth can be chewed normally.

But every year, in June this year, the third national oral health epidemiological survey released by the Ministry of Health showed that the prevalence of dental caries was as high as 98 among the 65-74 year olds.

4%, periodontal health rate 14.

1%; 86 with missing teeth.

1%, the average number of remaining teeth is 20.

97 pieces.

  This, experts say, the gums shrink, the roots exposed is the most important oral problem in the elderly.

Dental caries are seriously ill.

The incidence of caries is mainly caused by bacteria, and the elderly are exposed to too much roots, which leads to an increase in the incidence of root caries.

In addition, the residual root crown is the most serious manifestation of rickets in the elderly.

Dental defect and wear.

The first permanent teeth erupted when they were 6 years old. If the beads were not lost at the age of 80, they were used for 74 years.

After such a long time, and some people brush their teeth incorrectly, even if the teeth are hard, it will inevitably have defects and wear.

  Therefore, to protect the teeth, first of all, the method of brushing teeth should be standardized: use a soft-bristled toothbrush; insist on brushing teeth every morning and evening; use fluoride toothpaste; rinse mouth after meal; use toothpick floss.

Periodontal disease worsens.

Although periodontal disease is not a “patent” for middle-aged and elderly people, its incidence is more serious than other age groups.

For example, some people have never washed their teeth since birth. As time accumulates, the calculus accumulates more and the chance of developing periodontal disease becomes higher and higher.

The incidence of oral cancer has increased.

Experts remind that oral cancer is more common in the elderly. If there are sharp roots, residual crown and bad prosthesis repeatedly bite the wound, the tongue or mouth ulcer can not wait for several months, and should go to the hospital for examination.

  In addition to the above problems, wedge-shaped defects, oral mucosal diseases, etc. also affect the oral health of the elderly.

Experts suggest that in order to reach the goals set by the World Health Organization as soon as possible, at least: 1.

Stick to the correct brushing habits.

  2.

Go to the hospital every six months to one year, especially if there is bleeding gums, hot and cold pain or toothache when chewing, you should go to the doctor immediately.

  3.

The less the teeth, the more you need to cherish.

When too many middle-aged and elderly people have a few teeth left, they want to pull their teeth out of the dentures.

  In fact, try to retain natural teeth to avoid the absorption of alveolar bone, and also improve the stability and chewing function of the denture.

  In addition, from the perspective of Chinese medicine, proper “caries” and “speaking tongue” are good methods for oral health care.

“Caries” means “fighting” between the upper and lower teeth, once every morning and evening, 15 times each time; “handing the tongue” means turning the tongue back and forth in the mouth to promote saliva secretion, which has a certain effect on preventing mucosal dry mouth.
In terms of diet, middle-aged and elderly people should eat less sweets and soft food.

The treatment of the elderly urinary frequency does not cost money

The treatment of the elderly urinary frequency does not cost money

Now that the weather is getting cold, the urinating at night is very easy to cause a cold, and can cause other diseases. Experts introduce a very simple, no need to spend money, can improve the frequency of urination, and the quality of sleep is very good,Basically, you can guarantee that you will sleep for six hours. Within 30 minutes after the completion of this health care (fast fifteen minutes), you will fall asleep. At the same time, this health care method is also good for friends with coronary heart disease.Preventive care (and the feeling of strength when walking with both legs).

  This method is completely in line with the theory of Chinese medicine. It is impossible to check it out as long as it is done (it is impossible to expect it to be effective immediately after one or two days). It is guaranteed to be effective. It is introduced as follows: To the medical (or medical equipment) store, spend tenBinary buy a small sputum for percussion, once a day in the morning and evening, each acupuncture beat 200 times, all takes about 20 minutes to complete, then go to sleep after the completion, the acupuncture points are: 1.

The old palace hole with both hands.

  2.

Yongquan points on both feet.

  3.

The hand is like the inner point of the three fingers.

  4.

The great mausoleum behind the palm.

(This hole just started to beat hard, because it is very painful, after passing, it is good, in the process of knocking, there is hemp.

Acid, sensation of swelling and radiation to the five fingers, the following points have this reaction).

  5,

The Baihui Point at the top of the head (just started to beat the special pain, it will be fine).

  6.

The small door behind the palm of the gods.

The beat is the same as above.

  Doing it before going to sleep at night, doing it before getting up in the morning, old friends don’t go to work, some are time, both cure the disease and get health care, and don’t spend money and why not?

Please see!

Because these acupuncture points are some well-functioning points.

It’s just that people don’t realize it.

British hipster grandmother fan sound into DJ

British hipster grandmother fan sound into DJ

Most of the elderly will choose to drink tea at home, soothing classical music and good old age, while the 69-year-old woman, Ruth Flora, of Bristol, UK, is fascinated by the electronic dance music that young people are keen on.After she received four years of training, she turned into a skillful dance DJ.

Every night, Ruth goes to the DJs in Paris, France.

  Fascinated by the grandson’s love of electronic dance music According to reports, the 69-year-old Ruth-Fravas is an old lady in the city of Bristol, England.

It is reported that Ruth was a singer who had received orthodox music training. In the past, she often sang some church songs, German folk songs and classic pop songs.

However, an accident a few years ago made her fascinated by the electronic dance music that young people are passionate about.

  According to Ruth, her grandson had a birthday, invited some friends to hold a birthday party at home, and danced with the deafening disco music.

Unexpectedly, when Ruth heard the music that increased the chronic attacks of other elderly people, she was deeply attracted.

Ruth recalled: “I walked into the room through the sound of music. It was very noisy and the lights were shining, but the room was full of energy and joy.

At the time, I had no idea about electronic music, but I immediately liked it.

“When I was trained by DJ for 4 years, Ruth began to study electronic dance music, and this unique form of music has a new understanding.

At the same time, in the year of the flower, she has created a dream that ordinary young people will have – become a dance DJ in a disco, let the dance music that they play dominate the dance floor!

Under the recommendation of a friend, she met the famous French electronic music producer Aileen-Simon, who taught her how to “play a dish” – using a special phonograph and audio equipment to mix a variety of dance music.And by adjusting the rhythm and other parameters to make it seamlessly and continuously, this is one of the basic skills of a disco DJ.

  Under the guidance of Simon, Ruth received 4 years of DJ training, and her disc technique improved rapidly. She even used the fashionable electronic rhythm to compare the classics of the Aba Band, Queens, and Rolling Stones in the 1970s.The old songs are remixed to form a unique dance style.

  Disco discs turned into “Queen of Dance” At present, Ruth has become a professionally skilled dance DJ.

Every night, Ruth went to the DJs in Paris, France to open a DJ and became a “Queen of Dance”.

In the face of a variety of complicated equipment and mixers with countless buttons, Ruth is not at all confused, but is free to play the disc and play the rhythm of electronic dance music.

At the same time, she will also clap and dance through the music festival, so that the atmosphere in the disco can be climaxed.

  Interestingly, Ruth is also closely following the trend in her dress. Every time she performs a DJ performance in the disco, she always has eye-catching earrings and a pair of big sunglasses, wearing a short jacket and lower body.Wearing a pair of loose trousers and a pair of shiny sneakers on the ankles, the whole is a hip-hop style pop star.

She said: “My dress may be a bit exaggerated, and it matches the atmosphere in the disco.

I mean, if I wear a sweater, old-fashioned shoes, like a sulky old lady on the scene, it will feel a lot worse.

“It was reported at the Cannes Film Festival that Ruth has become one of France’s well-known dance DJs, and she already has her own loyal “fan group.”

Many large discos in France have been invited to press her, and she even performed DJ performances at the Cannes Film Festival in France!

It is reported that Ruth is currently producing an electronic music single that is mixed by her in the studio.

Be wary: the old man is very excited

Be wary: the old man is very excited

After the winter, the temperature has slowly risen, and the winter’s repressed mood has been swept away by the sun. But what needs to be wary is that if a person’s mood is unusually excited, you need to pay attention: this may be a mental illness.

  Some older people, in recent times, have become as energy-efficient as young people.

For example, during this time, his mood is obviously higher than before, he is always confident and full of enthusiasm, and he is also enthusiastic about people. When he meets, he will never finish talking.

It is also good to remember, call old friends who have been disconnected for many years.

I have recently got up very early, and after going to breakfast, I went to climb the stairs to exercise.

  Performance like this, called “manic episodes” in psychology, is another extreme emotional state that is contrary to depression.

Usually it includes nothing to be happy, and the mood is particularly good; the conversation is endless; like to join in the fun, love performance; unprecedented self-confidence, love to brag and talk big words; burning full, there is no end to the strength.

Other manic patients are excited, but they love to lose their temper and ignite.

  Manic episodes are seen in the complications of young adults and the elderly, especially in the elderly. The balance of various psychophysiological functions is more likely to be broken and manic.

If you find a madness, you must see a doctor in time.

Spring health follows the seven principles of liver and spleen and disease prevention

Spring health follows the seven principles of liver and spleen and disease prevention

In the spring, everything will recover, and the weather will gradually warm up. It will gradually increase. Although it is a good season for spring blossoms, it is also an active period of various germs. In addition, the weather changes at this time, and it brings opportunities for germs.If you want your body to be healthy and strengthen your own resistance, health care is essential, and spring is a time of high liver disease. Therefore, it needs to be nursed back to health. Spring health needs to be carried out, both to nourish the liver and prevent diseases.

  ”Spring, Autumn and Autumn” is very suitable for health proverbs “Spring, Autumn and Autumn”, saying that in the early spring season, do not rush to take off the cotton coat to prevent cold spring.

Spring is warm and cold, and the temperature difference between day and night is large, so spring health must be “squeaky”, pay attention to the appropriate clothing.

In fact, there are often repeated cold weather in the spring, clothes should be gradually reduced, and the clothes should be warmer.

  Get up early and go to bed early to raise the liver. “The Yellow Emperor’s Internal Classic” said: “Spring March, this is said to be Chen, the world is born, everything is glory, the night is getting up early, the step is in the court, the shape is slowed down, so that Zhisheng, ShengAnd don’t kill, don’t take it, don’t take it, don’t punish it, this spring should be, the way to health.

The opposite is that hurting the liver.” means that after the beginning of the beginning of the spring, the natural world is full of vitality, and everything is flourishing. At this time, people just need to follow the natural scenes of life, get up early and get up early, go for a walk in the morning, relax the body, and let the emotions pass through.The spring of hair can not be violated, this is the way to adapt to spring.

Violating this method will damage the liver, which is the basis of spring breeding.

Therefore, in the spring, the body is comfortable and the emotions are used as a method of health.

  Less acid, more sweet, spleen and stomach, Chinese medicine believes: “Spring days should be acid-enhancing, to raise temper.

Therefore, it is best to eat less hot and sour in the spring diet, so it is easy to damage the spleen and stomach, so the spring diet should be avoided.

In the relationship between the five internal organs and the five flavors, the sour taste into the liver, with astringent nature, is not conducive to the germination of the yang and the evacuation of the liver, and the diet should be cast into its organs, that is, “in violation of its sexuality, suffering from its sexual desires.

The person who desires is the good God of the dirty, that is, the supplement.

The bitter person is the evil of the god of the dirty, that is, the diarrhea.

“This relationship has been clarified, and some herbs and foods that are soothing liver and nourishing the liver, soothing the liver and regulating the qi can be purposefully selected.

Slightly sweeter and appropriate.

For example, yam, lily, fungus, etc.

Among them, the porridge diet is the most spleen and stomach.

  The daily combing of five hundred diseases is the savvy government. The important 12 meridians of the human body and more than 40 large and small acupoints, as well as more than ten special stimulation areas are concentrated in the head.

Using a wooden comb or a bone comb instead of a small silver needle, so-called acupuncture massage or stimulation of these acupuncture points and meridians can be used for physical fitness.

It is indeed the easiest and most economical long-term health care strategy to actively maintain the human body, gas, and God.

  Don’t prematurely reduce clothes. “Spring does not reduce clothes, autumn does not wear a hat.”

The temperature in the spring has never warmed up, don’t lose winter clothes too early.

In the winter, wearing a cotton coat for a few months, the regulation of heat production and heat dissipation in the winter is relatively balanced.

From the winter to the early spring, the warmth is still cold, the temperature changes greatly, and the winter clothes are lost too early. Once the temperature drops, it is difficult to adapt, and the body’s resistance is reduced.

The pathogens fly by the body, easily lead to various respiratory diseases and infectious diseases in winter and spring.

  Eat more leeks and coriander in the spring yang qi newborn, in addition to pay attention to the rise of yang, but also to invest in dirty worms, should eat some Xingan divergent products, should not eat sour taste.

Because of the sour taste into the liver, it has a convergent nature, which is not conducive to the growth of yang and the evacuation of liver gas.

The food can be selected from Xin Wen’s scattered onions, coriander, peanuts, leeks, shrimps, etc., and eat less spicy food.

  Leek and scrambled eggs are a good medicated diet during the spring season.

Wash the leek, 2-3 eggs, and the amount of shrimp.

Cut the leeks into small pieces and beat the eggs after breaking the shell.

The wok is set on fire, and the vegetable oil is warmed. Add the shrimp skin and stir-fry until fragrant.

Then pour in the evenly beaten eggs and pour the leeks after the eggs are fried in a slightly fixed shape.

After a while, add salt, ginger, MSG, and then stir fry for a while.

Amaranth Xin Wen diverges, helps the body to produce yang, smooth, egg nourishing, this dish can nourish the liver and nourish the blood, produce yang, suitable for spring tonic.

  Eat less tonics and salt Many people advocate winter tonic, but after spring, tonic should be moderate.

There are characteristics of “spring, summer, autumn, winter” in all seasons.

Living in nature should conform to the laws of nature.In winter, according to the appropriate amount of personal physique to supplement, in line with the principles of winter preservation.

However, during this period of time after the beginning of the spring, it is not only supplemented or supplemented, but the amount of tonic is gradually reduced. The brakes gradually adapt to the upcoming spring season, the rise and the seasonal characteristics of the strip.

In fact, reducing the amount of salt absorbed is also critical, because salty taste into the kidneys, eating too much salt can easily damage the kidney, which is not conducive to the maintenance of yang.

5 major mysteries of aerobic weight loss

5 major mysteries of aerobic weight loss

Losing weight is probably a headache for the world.

Aerobic exercise is recognized as the best way to lose weight.

Aerobic exercise is not just about a variety of aerobic exercises, but also endurance sports such as running, cycling, swimming, skipping, etc. It sounds boring, maybe you have done it, maybe because the effect is not as you expected orConditional, time constraints, and ultimately did not insist.

The result is still fat!

  It’s not that these aerobic exercises have no effect or suit you. Generally speaking, unless there is a special disease, aerobic exercise has a very good effect on improving heart and lung function and fat loss for everyone. The key is to be based on your own physical fitness.Conditions, as well as the choice of aerobics according to their own sports interests, as well as a few points to pay attention to aerobic weight loss, design a prescription for aerobic exercise, because the body only knows best.

  First, let us understand some of the basic concepts and physiological knowledge necessary. This is an important alternative to designing aerobic prescriptions for yourself.1.

Heart rate This is the most direct indicator of the effectiveness and intensity of aerobic exercise.

Many fitness machines in the gym now consume calories (quantity) counts.

But in fact, this kind of counting is generally very different from the actual consumption, and there is a disproportion between the consumption and the small consumption.

Adult catabolism is a complex series of biochemical reactions, and heart rate reflects the sympathetic excitability. Sympathetic excitation promotes the secretion of lipid breakdown hormone, thereby activating lipolytic enzymes, allowing storage in adult cell tissues.The harmful decomposition is free fatty acid and glycerin, and the fatty acid can be decomposed into carbonic acid and water and release a large amount of energy under the condition of sufficient oxygen supply.

  So how much heart rate or intensity can you achieve to lose weight when you exercise?

Usually should be at the maximum heart rate (MHR / 220 – your age) 60% -75%.

That is to say, a 30-year-old friend is said to have implanted 220-30 = 190.

Then 190 × 60% = 114?
190 × 75% = 145, that is, the heart rate remains at 114?
Exercises around 145 are effective and safe.

Since the maximum heart rate is a predetermined value based on the physiological condition of the heartbeat limit, the actual strength is suitable for the person, and can be maintained at 60 for the first time.
65% MHR is available.

If you pursue high intensity regardless of your physical condition, it will be detrimental to your health.

  2.

According to the study of American sports medicine, 15 minutes before aerobic exercise, muscle sugar is used as the main energy supply, and a few energy supply is 15 after exercise.
It only starts in 20 minutes, so it usually requires aerobic exercise for more than 30 minutes. Then there is a problem. It is easy to exercise for 30 minutes while maintaining high intensity, such as 65% MHR. Does everyone have such basic physical strength?

Let us first look at the concept of how to exercise for 30 minutes while maintaining high intensity, such as 65% MHR.

Adult women 800 meters and men’s 1500 meters long run can generally achieve the required heart rate, the average person should have such experience in physical education classes.

The time to reach the standard is 4?
5 minutes and 6?
7 minutes.

Then, if you run at a medium speed of 6 to 8 kilometers, you can reach 65% of MHR aerobic exercise for 30 minutes.

  I believe that most of the non-sports people do not have such physical fitness.

If you barely insist on completing this aerobic exercise of intensity and time, it will cause fatigue.

Many friends who skip aerobics may have had such an experience: going to aerobics, losing weight, being tired, dying, not working the next day, not giving up, and then returning to their previous physical state.
So don’t simply use the results of the study as an alternative to aerobic exercise prescriptions, because the study only measures the average statistic, whether the muscle glycogen can provide 15 minutes depending on the amount of each person’s reserves, and the lipolysis mentioned in the previous article.The process can polish the so-called micro-energy in aerobic exercise 15?
It starts after 20 minutes, but only reflects the biochemical reaction time of lipolysis. It is not like muscle glycogen can directly supply energy to the body, and this reaction time depends on each person’s physiological conditions.

Therefore, the exercise time should be gradual, the duration of exercise can reflect the endurance condition of the body, and the improvement of endurance is impossible to achieve by one or two exercises. Of course, the exercise time is too short and can not achieve the purpose of weight loss, because only the body will be fatThe energy produced by oxidation is consumed to further promote more excellent decomposition.

And ultimately achieve the purpose of weight loss.

  So how to solve this contradictory problem, I suggest that friends who are not good in physical fitness but are more obese will use the intermittent exercise method when they start aerobic training, and continue with high heart rate (strength) until you start to feel tired and slow.Slow down for some relaxation or slow movement.

In order to maintain a faster heart rate (medium intensity) until the physical strength is restored and then turn to a high heart rate (high intensity), I do not agree to feel very tired and still exercise, which certainly exercises the willpower, but the step-by-step method is more healthful.It won’t make you tired after a workout and can’t face the next day’s work.

Exercise in a step-by-step manner for 45 minutes to an hour, the weight loss effect will not continue to exercise poorly.
Of course, interval training is a transitional training method. The ultimate goal is to make it easy for you to complete the 30-minute continuous shortening of high-intensity aerobic exercise, which not only achieves weight loss, but also greatly improves your endurance and cardio-respiratory function.

  3.

Oxygen In the previous article, I mentioned that fatty acid can be decomposed into carbon dioxide and water under the condition of sufficient oxygen supply and release a lot of energy. Therefore, oxygen is the key to aerobic exercise to reduce fat. It is necessary to ensure sufficient oxygen intake during exercise.It is not to say that maintaining deep breathing during exercise can ensure the replacement amount of oxygen, because the amount of inhaled oxygen does not correspond to the amount of inhaled air. If many people in the room jump aerobics together, it is conceivable that one can allocateHow much oxygen is there, so it is best to do aerobic exercise outdoors or in a well ventilated room.

  4.

There are five options for choosing the type of exercise.

  One.

I don’t think that beginners or friends with poor physical fitness skip aerobics to lose weight. It is too simple to meet heart rate requirements. The more complex body strength, compactness and softness requirements are earlier.The average person can’t do it at all. If the action is not in place, it will have no effect, and it is easy to cause injury. Although there are various attractive aerobic exercises, I suggest that friends who have no physical condition should not use aerobic operation as a method of losing weight.
  b.

Swimming and swimming is a good way to lose weight. It is also a good systemic exercise, and it is very effective for improving heart and lung function. However, many people are not very likely to swim, so they can be used in the swimming pool instead of walking, which is to improve heart rate.very good.

However, friends who can swim also pay attention to swimming to lose weight, not swimming competition, do not pursue speed, reach the heart rate requirements, and must also pay attention to adequate oxygen uptake.

  C.

Cycling Many gyms now have spinning bikes. These bikes are designed for aerobic training, but the cycling training rooms are too small. Many people used to have oxygen in the room when they were training. Although the gym is designed to improveThe ambient temperature allows the athlete to sweat a lot and improve the weight loss.

But I am in favor of giving up healthy practices while losing weight.

If you are riding a bicycle to lose weight, it is recommended to choose a mountain bike (just a limited speed in the city, the environment is not very good).

  d.

Running (fast walking) outdoor running will be limited by the environment. It is also good to choose a treadmill. The hand of the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, the first thing to do is to ensure the balance.Open the handrail and choose a treadmill with a certain slope to improve the weight loss.

Use the interval exercise on the treadmill, that is, you can use a high-speed exercise for a while, and then turn to a slight speed cycle exercise.

  e.

Skipping rope skipping is easy to learn, the equipment is simple, and a small piece of open space can be exercised. It is a very good aerobic exercise. It can be said that it is inexpensive, and the skipping rope can improve heart rate and respiratory rate in a few minutes, which can be relieved in a short time.Weight, professional boxers usually skip rope as the main content of aerobic fat loss before the game, but also can exercise the coordination and sensitivity of the whole body.

  5,

Friends whose exercise frequency has no basis for exercise can exercise once a week, leaving enough time for the body to rest enough to restore fatigue. An effective aerobic exercise has begun to change the biochemical reaction in your body, making it during the rest time.Your body adapts to the new metabolic rhythm. After the increase, it can be increased to three times a week, up to four times a week, but there is no need to go to the gym every day to make you exhausted. Our exercise is to improve health and benefit ourselves.Enough, then why is it necessary for the sport to get tired of it?

  After reading the above, you should be able to design an aerobic exercise for your own design, choose one or a combination of aerobic exercise for yourself, and start experimenting tomorrow, test your physical condition, according to your ownThe body’s reaction to determine the time and specific method of exercise, after the re-reduction, your body fat will be significantly reduced, and the cardio-respiratory function will be improved, especially after some of the former poor physical fitness, the endurance will be significantly improved after the step-by-step practice.When you face the same amount of work as usual, it is not easy to feel tired, and then you become energetic.

So choose one or several aerobic exercises that you like and conditional, maintain effective heart rate (strength) and time during exercise, exercise regularly, step by step aerobic weight loss is simple and effective, of course, healthy and beautiful, aerobic exercise is just the beginning.

Massage, relieve liver, relieve pressure, regulate blood

Massage, relieve liver, relieve pressure, regulate blood

We know that when people are in abnormal mood, they are easy to affect the physiological functions of the liver, causing abnormal activities of various parts of the body, such as poor airway, stagnation, and disorder, which further aggravate mood disorders and even affect the function of the spleen and stomach.Emotional depression, liver discomfort, flank pain, stomach cramps, indigestion and other symptoms.

  Chinese medicine believes that the liver has the function of evacuation and leakage, that is, it can regulate the running state of the whole body gas, promote the function of various organs, promote the operation of whole body blood and body fluid, thereby enhancing the digestion and transmission function of the spleen and stomach.

  When you are recovering from work, when you are uncomfortable, you are too lazy to go to the hospital, and often forget to take medicine. This time, you will not hinder the massage techniques of trying Chinese medicine.

The health massage that often performs liver and qi is helpful to smooth the air machine and improve the running state of blood and blood, thus effectively relieving the pressure.

  The two palms overlapped with the suffocating method, and the middle point of the sputum between the two breasts was inserted and rubbed up and down 30 times.

It can dilute the air machine, stimulate the thymus and enhance the immune mechanism.

  The wide chest method is sitting, the right hand is inserted into the right breast, and the force is slapped and gradually moved to the other side of the lateral direction, 10 times back and forth.

Hold the palms of the palms tightly against the milk and rub them horizontally 20 times.

The two palms of the tiger’s mouth card are inserted under the two arms, from the upper side down the waist side to the tibia, and rubbed back and forth to heat.

Can be wide chest and qi, smooth air machine.

  Sitting in the sparse position, the palms of both palms are inserted under the arms, the fingers are open, and the gap between the fingers and the ribs is the same width. The right palm is first pushed to the left to the sternum, and then the left palm is pushed to the right to the sternum.Next, alternately push to the umbilical horizontal line and repeat 10 times.

Note that the fingers should be close to the ribs, the force should be even, and the chest ribs should be warm.

Can regulate the liver and soothe the liver.

  Take the psoas muscle seat, the two hands of the tiger’s mouth stuck in the double waist muscles, from the top to the bottom to pinch the waist muscles, round-trip operation 10 times.

  Rub the flank or supine position, place the palms under the two flank ribs, and simultaneously push the lower abdomen to the pubis with a force, and operate 20 times.

Can spleen and qi.

  The three-fog sitting or supine position, the two hands and four fingers crossed, placed horizontally in the middle of the sputum, the two palm roots in the position of the two breasts, from top to bottom, a little force pushed to the groin, a total of 20 times.

Tongli Sanjiao, qi and liver.

  Dial the Yangling sitting position, insert the thumb of both hands twice into the vertical oblique lower side, the small head of the humerus outside the calf is slightly recessed), and the other four fingers assist, press the point for 1 minute, then forcefully pluck the point at the point.-5 times, it is better to have a sour feeling.

It can soothe the liver and strengthen the gallbladder.

  The chest is sitting on the chest, first use the right hand to pinch the chest pectoralis muscle 10 times under the arm, and then change hands as usual.

Hold the back of the pillow with both hands and fingers, and the two elbows are level, and try to swing backwards, while inhaling and exhaling when swinging forward.

One breath, one operation, 10 times.

It can be used to widen the chest and stimulate the yang in the chest.

  The binoculars are staring, the head is straight and the two eyes are rotated clockwise 10 times, then blinking for a moment, then counterclockwise.

It can make the eyes look flexible and look good.

  Sigh the whole body to relax, first inhale deeply, then try to exhale, give a “squeaky” sound when exhaling, and try your best to repeat, 10 times.

Adjustable and dirty, soothing liver and qi.