Benefits of fitness for men

In an era of fast-paced life, staying up late and working overtime have caused many people's health to deteriorate day by day. People are gradually feeling scared. In order to prevent diseases after work, they study the food that is good for the body and the combination of food. Of course, fitness is also indispensable. In the process of fitness, men's bodies are exercised and their self-confidence is enhanced, making them energetic at work and at home. Fitness can also relieve men's stress and make men feel happy.

1. Improve sexual function

According to a survey, compared with those who sit for a long time and do little exercise, walking briskly for 30 minutes four times a week or doing other exercises with considerable energy consumption, such as swimming and jogging, can reduce the incidence of sexual dysfunction in adult men by 2/3. Therefore, proper fitness is very helpful for sexual function.

2. Improve skin

Although Chinese women don't like strong bodies like foreigners do, they prefer men with some muscles, who look tall and handsome in a fight, to thin men, which makes them feel safe. In addition, men who exercise regularly will have better skin and look more youthful and energetic.

3. Decompression

Living in this high-pressure society, men face the greatest pressure every day. If you give up, you have no ambition; if you don't give up, you will be overwhelmed. It is better to relieve stress by doing fitness. Relevant researchers have found that during running, the human body will produce a substance called "endorphin", which can make people's body and mind relaxed and happy. "Endorphin" is therefore also called "happy hormone" or "youth hormone". It can make people feel happy and satisfied, and help people relieve stress and unhappiness.

4. Enhance self-confidence

Fitness is a long-term process that can train one's patience and reduce physical pain, which will make you more confident.

5. Improve sleep

Men in the workplace are prone to insomnia because of the excessive pressure. Poor sleep will affect people's concentration and work efficiency will plummet. Regular fitness can help you fall asleep quickly and stay away from the trouble of insomnia.

1. Subjective perception

If the exercise load is arranged appropriately, the exerciser should feel energetic, full of energy, comfortable and eager to exercise.

2. Sweat volume

When the exercise load is appropriate, the human body may sweat slightly or moderately. If the load is too heavy and the body is too tired, the exerciser will sweat profusely and be soaked. Of course, the amount of sweating depends on the temperature, air pressure, wind speed and drinking water.

3. Emotion

Emotions are a barometer of human health and a subjective indicator of the body's load. Generally speaking, the human body has a need for exercise, and when this need is met, people will experience pleasant emotions.

4. Appetite

The human body consumes a lot of energy during physical exercise. Generally speaking, if the physiological response after exercise is normal and the health condition is good, the appetite is very strong and the food intake will increase.

5. Sleeping conditions

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 working and stress state.

6. Work efficiency and life ability

If the fitness load is appropriate, you will be energetic, focused, quick-thinking, clear-minded, eager to learn, adaptable, confident, and capable of living in work and life.

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

7. Morphological indicators

The main tests for morphological indicators in adults are:

Circumference indicators: arm circumference, leg circumference, chest circumference, waist circumference, hip circumference. Generally speaking, for normal people, the larger the above circumferences, the more obvious the degree of obesity.

Fullness index: such as body mass index (BMI) (weight kg/height m2), 18.5 to 23 is normal, and values ​​greater than this are overweight or obese. There are also height-standard weight comparison tables, Quetelet index, etc.

Body composition index: such as measuring the thickness of skin folds on arms, back, abdomen, legs, etc. Measuring body fat percentage, if it is greater than 20% for men and greater than 30% for women, it is considered excessive body fat.

8. Respiratory and circulatory function indicators

The main cardiovascular indicators include: blood pressure (100-140 / 60-90 mmHg is normal), heart rate, electrocardiogram, hemoglobin, blood lipids, cholesterol, high and low density lipoprotein, etc.

The main indicators of lung function are: vital capacity, maximum lung ventilation, chest circumference difference, breath holding, breath holding time, etc. Measuring the morning pulse can reflect the body's fatigue and functional status. 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 more than before, it is a manifestation of fatigue and functional decline.

Cardiovascular exercise test: a test of the cardiac function index. Exercise method: 30 squats in 30 seconds (1 time/1 second). Cardiovascular function index = (P1 P2 P3-200)/10. P1: the pulse at rest, P2: the pulse 15 seconds immediately after exercise × 4, P3: the pulse 15 seconds after one minute after exercise × 4. Evaluation: The smaller the index, the better the cardiovascular function.

9. Quality indicators

Usually the test indicators are the number of exercise times, duration, and exercise distance.

Misconception 1: Some people don't have time to go to the gym to exercise, so they choose to do some basic and effective simple exercises at home to exercise their bodies, hoping to achieve the effect of losing weight. Sit-ups are one of the methods chosen by many people, and many people think that as long as they persist in doing it, they can achieve the goal of losing weight.

Correction: Sit-ups alone can only achieve partial fitness effects, because sit-ups directly target the abdominal muscles. Long-term exercise may strengthen the abdominal muscles, but other parts of the body, such as the thighs and buttocks, will receive less exercise. Therefore, the first point to note is to effectively combine sit-ups with other fitness methods to achieve the perfect weight loss effect.