Generally, ordinary people have a lifespan of about seventy years. If they are well maintained, they can live to 80 or ninety years old. However, such people account for very few people, which may not even be one thousandth. As long as you become a warrior, even if you are a warrior of the first level of the acquired level, as long as there is no accident, he will live to 90 without any illness or pain. There is no problem at all. If they are well maintained, this person will definitely live to over 100 years old.

The lifespan of the first acquired warriors in the first level of the acquired warriors have grown like this, not to mention the warriors above the sixth level of the acquired warriors. Such powerful acquired warriors have a lifespan of about 140 or 50 years.

This is a lifespan of 140 or 50 years, which is twice as long as the lifespan of an ordinary person at seventy years. If this warrior can break through to the innate stage, then there will be no problem for this person to live for more than two hundred years.

Such a long life span is extremely attractive to anyone. Whether it is the people in the elder group of the Tongshuating Hall or ordinary people, they will do their best to practice to extend their life span.

Because they know very clearly that the higher the level of their cultivation, the longer the life span, and accordingly, the more attractive it is to practice to people.

More than half of the martial arts secrets that Zhao Chaogang took out in the jade pagoda can play a good role in longevity. As long as the warrior continues to practice, it will be no problem for this warrior to live a hundred years.

Nowadays, many people may not be very interested in violence, but I believe that people in the nine-story nine-story are interested in extending their lifespan, and they are also very interested. Zhao Chaogang believes that as long as everyone can understand the benefits of practicing martial arts, people's passion for practicing martial arts will not disappear.

I didn’t see those old grandpas and grandmas practicing Tai Chi in the park or exercising. They would definitely come even if it was windy or rainy. Why do these old grandpas and grandmas persist like this? The reason is for their own health.

Long-term continuous exercise is of great benefit to the human body.

Life lies in exercise, and scientific exercise is good for health. Exercise will keep you young, be happy, and be healthy, making your life full of sunshine.

Exercise can improve people's physical fitness.

Why exercise? Almost everyone will answer this way: Exercise is beneficial to health. Facts show that participating in regular exercise will make people feel good, feel good, and complete all tasks and tasks with full energy. The greatest effect of physical exercise is to comprehensively improve people's health. The specific performance is briefly described as follows:

(1) Prevent cardiovascular disease

Cardiovascular disease is the number one killer in the world today that endangers human life. It is reported that one of every two people who die in the United States is cardiovascular disease. People who die from cardiovascular disease in our country also rank first. A large number of studies have shown that participating in regular physical exercise can significantly reduce the risk of cardiovascular disease formation and occurrence.

(2) Improve the function of the respiratory system

When a person's breathing process deepens during physical exercise, he will inhale more oxygen and discharge more carbon dioxide, which will increase lung capacity, reduce residual energy, and enhance lung function. Due to the strong adaptability of the body, people who exercise regularly have a stable, deep, even breathing, and slower frequency. On average, breathing 6 to 8 times per minute, while those who do not exercise breathe 12 to 15 times per minute.

(3) Improve the function of the digestive system

Physical exercise will enhance the consumption of nutrients in the body, increase the metabolism of the entire body, and thus increase appetite. In addition, physical exercise will also promote gastrointestinal peristalsis and digestive fluid secretion, improve the functions of the liver and pancreas, and thus improve the functions of the entire digestive system. It provides a good material guarantee for human health and longevity.

(4) Improve the function of the nervous system

Human activities are coordinated activities under the control of the nervous system. People who insist on exercise (especially middle-aged and elderly people). They are often manifested as flexible body, smart ears and bright eyes, and full of energy. This is a manifestation of strong nervous system functions.

(5) Reduce the risk of diabetes

One of the characteristics of diabetes is that the human blood sugar level is very high. If the patient is not controlled, it will also cause many other health problems, such as weak vision and kidney deficiency. Regular physical exercise can control the increase in blood sugar level, which greatly reduces the possibility of individuals developing diabetes.

(6) Prevent bone fractures

Osteoporosis can cause bone fractures, which can occur in people of all ages and are more common in the elderly (especially elderly women).

Studies have shown that regular physical exercise can achieve the purpose of preventing bone fractures by increasing bone density and bone strength. Of course, physical exercise also has a positive therapeutic effect on osteoporosis patients.

(7) Exercise will improve your mood

After a tense day, do you want to consume excess energy? Going to the gym for a practice or taking a leisurely 30-minute walk will help you calm down.

Exercise can stimulate the production of a variety of brain chemicals, which will make you feel much happier and much easier than before exercise. If you exercise regularly, you will also become more beautiful and comfortable. Regular exercise can enhance your self-confidence and self-esteem. Exercise will even reduce the stress and anxiety on your body.

(8) Exercise can fight chronic diseases

Worrying about heart disease? I hope to avoid the occurrence of osteoporosis? Regular exercise may help you.

Regular exercise can help you prevent or control the occurrence of high blood pressure. Your cholesterol levels will also benefit. Regular exercise will increase high density lipoprotein (HDL) or "healthy" cholesterol, while low density lipoprotein (LDL) or "harmful" cholesterol will decrease. By reducing the accumulation of plaques in the arteries, this "combination punch" will make the blood flow smoother.

Also, regular exercise can also help prevent the emergence of type 2 diabetes, osteoporosis and certain types of cancer.

(9) Exercise can promote better sleep

Is it difficult to fall asleep? Or is it very hard to sleep? Exercise may help promote physical exercise during the day.

A good night sleep will improve your focus, improve your productivity and improve your mood. Exercise is the key to a good sleep. Regular exercise can help you fall asleep faster and let you sleep deeper. The time of exercise depends on you. If you have poor sleep quality, maybe you have to do exercise later in the afternoon. After 5-6 hours of exercise, your body temperature will drop naturally, which will help you fall asleep.

(10) Exercise will make your sex---life rekindle the war

Too tired. Can't live sex--------life? Or do you feel that you are no longer in shape and cannot enjoy those physical intimate contact? Let exercise save you.

Regular exercise will make you full of vitality and make you look better. These may have a positive impact on your sexual life.

In addition, exercise has more benefits. It can promote blood circulation and give you a more satisfying sex-life. Moreover, men who exercise regularly will experience less erections and disorders, and people who do not exercise, especially when they get older. They are more likely to have this problem.

(11) Exercise is a breathless but very happy thing

Thinking about what to do on Saturday afternoon? Looking for exercise that suits your whole family? Then go and exercise!

Don't have to treat exercise as a chore. You can go to social dance classes, go rock climbing or hiking. Have your kids swing on the swing or climb the three-dimensional square iron frame with them. You can plan a neighborhood football or touch-type rugby game. Find the sport you like and do it. If you feel bored, try something new. If you exercise, there will be benefits!

(12) The ability to maintain physical activity

One of the main characteristics of human aging is the gradual decline in physical mobility, especially after the age of 60, the decline in physical mobility is particularly obvious. There is a proverb in my country: "Entertain exercise frequently, and crutches are swords." Facts show that regular physical mobility can slow down the deterioration of the elderly's physical mobility.

(13) Control weight and change body shape

As we all know, excessive obesity can affect the normal physiological function of a person, especially it is easy to cause increased heart burden and shorten lifespan. If a person's subcutaneous fat exceeds 15 to 25% of the normal standard, then the risk of death will increase to 30%. As the saying goes, "If you practice tendons for a long time, you will have one inch thicker than the meat." Because physical exercise can reduce fat, enhance muscle strength, and maintain joint flexibility, you can control your weight and improve your body shape and appearance.

(14) Prolong life

As the saying goes, "If you exercise well, you will not be old when you are eighty years old; if you exercise poorly, you will grow white hair when you are forty years old."

A large number of studies have shown that regular physical exercise can prolong life. A study that lasts for 30 years shows that people who do not exercise are 31% likely to die early than those who exercise regularly. So, why regular physical exercise can help prolong life? The main reason is that regular physical exercise can prevent the occurrence of heart disease and cancer.

There are so many benefits of exercise, so we should pay attention to exercise. So when is the best time for exercise?

Studies have found that high-intensity exercise can be performed two hours after a meal; moderate exercise should be performed one hour after a meal; mild exercise should be performed half an hour after a meal. Based on this, several optimal exercise periods can be introduced:

Morning hours: Get up to before breakfast

Morning hours: 2 hours after breakfast until before lunch

Afternoon time: 2 hours after lunch until before dinner

Evening hours: 2 hours after dinner until before bedtime

Exercise during the above periods has pros and cons. For example, if the exercise intensity is not controlled properly in the morning period, it is easy to cause hypoglycemia. Exercise during the morning and afternoon periods are affected by objective factors such as work, work, and housework.

Modern exercise physiology studies show that the highest and lowest points of human physical strength are controlled by the body's "biological clock" and generally reach peak in the evening.

For example, the human body's metabolic rate will reach its peak from 4:00 to 5:00 pm, and the body's flexibility and flexibility will also reach its best state; the adjustment of heartbeat and blood pressure will be the most balanced between 5:00 and 6:00 pm, and the body's sense of smell, touch, vision, etc. will also be the most sensitive between 5:00 and 7:00 pm. Therefore, overall, the effect of exercise in the evening is better.

In addition, the body's hormone activity is also in a good state between 4:00 and 7:00 pm, and the body's adaptability and nerve sensitivity are also the best.

Therefore, experts recommend exercise in the evening, but during the evening period, pay attention to the intensity of exercise, otherwise excessive intensity will make the sympathetic nerves excited and hinder falling asleep.

The best time to exercise in the day

Afternoon: (14:00-16:00): It is a good time to strengthen your physical strength, and your muscles are 50% higher than other times.

Dusk: (17:00~19:00): Especially when the sun sets in the west, the body's movement ability reaches its peak, and the visual, hearing and other feelings are more sensitive, and the heartbeat frequency and blood pressure also increase.

Not suitable for exercise

After meals: At this time, more blood flows to the gastrointestinal area to help digestion and absorption of food. At this time, exercise will hinder food digestion, and a long time will lead to diseases of the gastrointestinal system and affect the health of the body. Therefore, it is best to sit quietly or lie down halfway after meals for 30 to 45 minutes before exercising.

After drinking: alcohol is absorbed into the blood and enters the brain, heart, liver and other organs.

At this time, exercise will increase the burden on these organs. Compared with post-meal exercise, drinking exercise has a greater negative impact on the human body.

Health reminder: The earlier the outdoor fitness, the better

In the cold winter, many people choose morning exercises to enhance their immunity.

However, is outdoor fitness the earlier the better? Relevant health experts recommend: outdoor fitness in winter is suitable after sunrise.

It is understood that the ground temperature is low before sunrise in winter, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the early morning is relatively high.

In addition, harmful pollutants such as nitrogen oxides, hydrocarbons, lead, and other harmful pollutants in the exhaust gas emitted by cars also gather on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. Exercising in this environment for a long time may cause fatigue, dizziness, throat inflammation and other diseases, which will endanger your health.

Winter and summer fitness:

It is advisable to exercise in winter around 10 o'clock. At this time, the sun comes out and the sun starts to convection up and down, and the polluted air spreads to high altitudes. The harm to the human body will be reduced. In addition, the temperature in the morning of winter is low, and it will not be slowly relieved after the sun comes out for half an hour.

During the first one or two months of winter and spring, you should avoid the peak period of air pollution at six or seven o'clock in the morning.

In summer and autumn, the sun comes out early. You can exercise at five or six o'clock.

In normal times, you can choose to do exercises during breaks or perform other exercises at 10 am and 3 or 4 pm. At this time, the air is cleaner and is more beneficial to your health.

It is best not to exercise outdoors on a foggy morning.

Due to air pollution, fog contains many substances that are harmful to the human body. When people do long-distance running and other vigorous activities in the fog, some sensitive parts of the body come into contact with these harmful substances and inhale in large quantities, which may cause bronchitis, laryngitis, conjunctivitis and allergic diseases. Therefore, on foggy mornings, we can change early exercise indoors and don’t have to go outdoors.

3 fixed bicycles

Simply riding a fixed bicycle or running on a treadmill will not have the effect of strength training.

"You can burn 100 calories for a mile walk; but in the same 20 minutes, if you do weight-bearing exercises on the instrument, you can burn 300 to 400 calories," said O'Chi-Binti.

Strength training can also help you strengthen your muscle groups in daily life, such as climbing stairs or taking heavy objects. It also helps you maintain the shape of your muscles and delay muscle relaxation caused by age.

4. Avoid weightlifting exercises

Ladies are often afraid that practicing weightlifting will make themselves look like bodybuilders. Don’t be afraid. It is actually a common misunderstanding that weightlifting or strength practice will cause women to grow big muscles. “Unless you get growth hormones at the same time, it’s impossible,” O’Qi-binti said. “Doing weightlifting exercises won’t turn you into a terrible monster.”

5. Do exercise when you’re hungry

Exercise on an empty stomach is like driving a tank without oil. Your body needs energy to keep it running. Some healthy snacks, such as oatmeal or bananas, can be digested on the way to the gym and provide the extra energy you need for your subsequent exercise.

This is especially important when exercising in the morning, because after a night, your stomach is empty and the calories are exhausted. You need to add some fuel to it and let it restart.
To be continued...