First of all, exercise can improve your mood. Going to exercise when you are depressed can effectively vent your bad emotions. Especially after setbacks, impulses can be sublimated or transferred.
Secondly, sports can cultivate people's will. Participating in sports helps to cultivate people's brave and tenacious style, the spirit of unity and friendship, and the qualities of wit, flexibility, composure and decisiveness, so that people can maintain a positive attitude.
Third, exercise can make interpersonal relationships harmonious. Because of the collectivity and openness of sports, interpersonal communication in sports can promote the development of good interpersonal relationship, harmonious relationship and unity and cooperation.
Fourth, exercise makes people know themselves correctly. People's satisfaction with their bodies in sports can enhance their self-confidence and self-esteem; Competition makes its social value recognized.
Fifth, exercise can promote behavioral coordination and moderate response. Sports are mostly carried out under the requirements of rules and regulations, and every athlete will be bound by rules, so sports play an important and positive role in cultivating people's good behavior norms.
Finally, sports can cultivate a sense of cooperation and competition. Cooperation and competition are the requirements of modern society for talents. Sports is to let both sides compete physically and psychologically under the requirements of rules and conditions of reciprocity. Health, longevity and wisdom are the good wishes of human beings. Since ancient times thousands of years ago, people have been exploring the mystery of preventing diseases and prolonging life. Ancient Greek famous saying: "If you want to be strong, run!" ! If you want to stay healthy, run! If you want to be smart, run! "Clearly put forward the importance of running to human health. With the rapid development of modern society, people are more aware of the value of life, attach importance to the pursuit of quality of life, and the status and value of health are also improving. The World Health Organization recognizes that health is a basic human right. At present, the health level has become an important yardstick to measure the social and cultural level of a person or a country. Modern scientific research reveals that aerobic endurance is the most beneficial to people's health among all sports. According to foreign data, the amount of oxygen inhaled by human body in exercise is 8 times that in quiet state, which means that aerobic metabolic exercise (endurance exercise) can make human body get the best oxygen intake. Aerobic exercise recommended by scholars all over the world is: go quickly; Jogging; Swimming; Riding a bike and doing aerobic exercise (dancing). These exercises can effectively enhance the ability of respiratory system to absorb oxygen, cardiovascular system load and transport oxygen, and organize the ability of aerobic metabolism and utilization of oxygen, so aerobic exercise has good physiological, biochemical and psychological effects on human body.
1 Effects of aerobic exercise on substance and energy metabolism
The metabolism of aerobic exercise mainly depends on aerobic metabolism, that is, the process that sugar, fat and protein are oxidized into carbon dioxide and water under aerobic conditions. The metabolic process releases energy to synthesize ATP, which constitutes the energy supply system of skeletal muscle aerobic metabolism. Bran, fat and protein are called cell fuels.
Among them, sugar is an important part of human tissues and cells, accounting for as much as 70% of human energy sources, and exists in the form of glycogen. When aerobic exercise, muscle glycogen is consumed first, blood sugar is supplemented when muscle glycogen is insufficient, and liver glycogen continues to supplement blood sugar. Long-term exercise can improve the blood flow distribution during exercise, increase the liver blood flow, increase the quality of gluconeogenic free radicals flowing through the liver, and correspondingly increase the probability of being metabolized.
Fat in cell fuel is the largest energy reserve in the body and an important source of energy supplement during exercise. In long-term low-intensity aerobic exercise, the energy supply of fat oxidation exceeds that of sugar. At the beginning of exercise, part of glycolysis provides energy, so the blood lactic acid concentration increases slightly. With further exercise, the oxygen supply capacity of respiratory and circulatory system and the utilization rate of mitochondria are improved, blood lactic acid gradually returns to the level at rest or slightly higher than that at rest, and the relative proportion of fatty acid energy supply increases with the extension of exercise time. From one point of view, this process can effectively prevent fat from being stored too much in the body.
After adapting to endurance training, aerobic exercise can increase the proportion of fatty acid energy supply. For example, after 12 weeks of endurance training, the proportion of fatty acid energy supply in exercise (53%) was significantly higher than that in the control group (40%). This causes the proportion of absorption and utilization of blood sugar by exercise muscles to decrease, so that exercise can maintain a high blood sugar level. The significance of this adaptive change lies in improving the ability to maintain normal blood sugar level, which is conducive to maintaining long-term exercise ability and resisting the occurrence and development of hyperglycemia.
In addition, studies have proved that aerobic exercise can promote the metabolism and decomposition of cholesterol. In low-intensity endurance exercise, the energy supplied by fat oxidation accounts for about 60% of the energy source of muscle, at the same time, it can improve the activity of lipoprotein enzyme in the body, accelerate the floating of glycerol-containing triplet and decompose LDL (low-density lipoprotein, which can be deposited on the blood vessel wall in large pieces), thus reducing the total amount of blood lipid and increasing the amount of HDL. High density lipoprotein is a kind of high density lipoprotein. Its important function is to attach thinly to the arterial wall for protection, and it can also remove other lipid substances deposited on the vascular wall. Therefore, it has a positive effect on preventing atherosclerosis and coronary heart disease.
2 The influence of aerobic exercise on cardiovascular system
Endurance aerobic exercise has two effects on the heart: one is to improve the change of heart rate; Second, it can enhance myocardial strength. Heart rate is a sign reflecting the strength of heart function, and the influence of exercise on heart function can be judged by the change of heart rate. The main changes of human exercise and circulatory function are the increase of cardiac output and the redistribution of blood flow in various tissues and organs, especially when skeletal muscle is metabolized, the blood flow increases rapidly to meet the energy supply. The heart has a certain reserve capacity, and the daily cardiac output is only about 1/4 of the maximum output. Aerobic exercise can increase this strength, that is, increase myocardial strength, and then increase cardiac output, thus improving human activity.
2. 1 Changes of heart rate during exercise
The heart rate of healthy adults is 65-75 beats/min for men and 70-80 beats/min for women. People who exercise for a long time have a slightly lower heart rate in a quiet state than normal people. The heart rate of track and field athletes is mostly around 50 beats/time, while that of marathon athletes is only around 40 beats/minute. In other words, long-term aerobic exercise can keep the heart rate at a low level (low heart rate in a quiet state means that the heart has strong function and great potential). One of the reasons is the adaptive response of the central nervous system, which controls the ability of heart activity, to exercise; The other is the result of the increase of cardiac volume and cardiac contractility, which increases the stroke output. Therefore, the simultaneous increase and decrease of cardiac stroke volume is an important sign of cardiac function. Comparing this heart rate with the average person, we can find that the athletes' heart burden is relatively small, because they skip 20-30 times a minute and 20-30 thousand times a day. This shows that the heart works efficiently and saves energy. After each contraction, the heart has a long relaxation period, so that the heart can get a full rest, effectively prevent heart fatigue and form a natural defense mechanism.
2.2 cardiac output
Relationship between stroke output and heart rate;
Output per minute = heart rate × stroke output
Here are two sets of data for comparison:
In quiet state: general population: 5000ml = 70 times/minute × 70ml.
Athletes: 4500ml = 50 times/minute × 90ml.
Maximum intensity exercise: general population: 22,000ml = 195 times/minute × 1 13ml.
Athletes: 37,000ml = 195 times/minute × 190ml.
By comparison, it can be seen that there is little difference in the output per minute between the two in a quiet state. However, in the maximum intensity exercise, assuming that both of them can reach the average maximum heart rate of 195 beats/min, the stroke output of the athlete group can be increased from 90 ml at rest to 190 ml, and the output per minute can be as high as 37 liters. The general population will increase from 70 ml to 1 13 ml, and the output per minute may increase to 22 liters. This shows that there are obvious differences in the heart reserve capacity of the general population, and it also shows that exercise can enhance the heart function of the body. The increase of stroke output shows that the adaptability of the heart to exercise has been improved. The stroke output is directly proportional to the maximum oxygen uptake, and the change of cardiac output during exercise directly affects the aerobic metabolism of various organs of the body. When the heart beats to its peak, so does the oxygen uptake. Therefore, stroke volume is the key to determine aerobic metabolic capacity. Aerobic metabolism energy supply ability is the driving force of systemic endurance and an important factor of physical strength. Aerobic exercise can increase stroke volume, improve overall endurance, increase physical strength and make people energetic. This is what people often say, "Life lies in exercise".
3 Effects of aerobic exercise on muscle endurance and physical strength
3. 1 During some exercises, symptoms such as spasm, numbness and fatigue appear. It often happens in parts of the body (thighs or calves), which makes exercise impossible. This phenomenon is more common in people who usually lack exercise. This is actually a manifestation of low muscle endurance.
Muscle endurance is closely related to oxygen supply energy. When the blood content in capillaries is high, the utilization rate of oxygen in muscles is high. Exercise can increase the number of capillaries and blood content, so long-term exercise can improve muscle endurance.
3.2 Some people think that as long as they insist on taking part in sports, their physical fitness can be improved, which is beneficial to their health. This view has no scientific basis. From a scientific point of view, the relationship between exercise and physical strength is not that simple. Different conditions such as exercise type, exercise intensity and exercise quality will inevitably lead to different results. In essence, explosive exercise can only enhance local muscle endurance, and the result of upper limb grip exercise focuses on improving upper limb arm strength and wrist strength. Therefore, only the whole-body endurance exercise (aerobic metabolic exercise) that can stimulate the function of respiratory and circulatory system can effectively improve human physical strength.
It is not difficult to see that aerobic exercise plays an inestimable role in health. Insisting on aerobic exercise can make the body move, and the body organs such as breathing, circulation, digestion, nerve, endocrine and musculoskeletal hematopoietic system are naturally stimulated, which can promote the coordinated growth and development of teenagers; Can make middle-aged people maintain vigorous energy and exert the normal efficiency of various organs; It can keep the physical decline of the elderly to a minimum. In a word, aerobic exercise plays a great role in improving health.