Compared with the previous books, there is not much useful content, and more is to repeat the previous views. People begin to age after the age of 30, but as long as we can maintain good living habits, we can activate the "growth factors" of the body, thus fighting against more than 70% of aging and maintaining the state of 45 years old (50 years old in the last book) until 80 or even 90 years old.

The package provides some exercise suggestions and a simple plan, but many of them need to be designed by yourself. As far as I know, most people who have no exercise habits can't design an exercise plan suitable for their own situation after reading it, let alone try and adjust it constantly. I suggest training directly with Keep.

The following is my interpretation.

First, keep young aerobic exercise.

Many studies on the benefits of aerobic exercise are cited in the book. Although the source is not indicated, they are not much different from the data in some papers I have read. For example, after aerobic exercise, the cognitive efficiency will increase by 65,438+00%, and the incidence of Alzheimer's Harmo's disease (commonly known as Alzheimer's Harmo's disease) will decrease by 40%.

The author suggests that aerobic training should be carried out four days a week for 45 to 50 minutes each time, and the heart rate should be maintained at 60% to 70% of the highest heart rate during exercise for 45 to 60 minutes (see Figure 2 for a simple test), thus reducing the aging rate by 79% and eliminating 50% of major diseases. Of course, these are all probabilities, which doesn't necessarily mean that this is the case.

Second, strength training to improve the quality of life

This book points out one thing that many people ignore. After the average person is 40 years old, the human body will lose 65,438+00% muscle mass every 65,438+00 years, and it will get worse after 70 years old, but athletes will not. At the age of 7 or 80, they still maintain the same muscle mass as at the age of 40, which will greatly help us to maintain the density of bones, prevent falls, and more importantly, stimulate cell secretion.

The author of strength training suggests to do more compound training, such as self-weight training, which needs to mobilize the whole body, because the training with equipment is only aimed at fixed muscle groups, which can not promote the recovery of balance and flexible system well, but will lead to the deviation of posture from neutral position (our natural and normal posture) and affect our health.

Third, some suggestions.

1. In order to get the best exercise effect, you must warm up for 10 minutes before exercise to prevent exercise strain.

2. People who have no exercise habits for a long time should start with step-by-step training, such as walking first, getting used to it and then changing to running, starting with kneeling push-ups and gradually transitioning to flying push-ups.

3. Training should also master punctuated equilibrium. The intensity of one day's training is high, and it will decrease the next day, giving the body time to recover and accumulating strength for long-term growth (preventing aging).