[Sports science] "exercise for one hour a day, live two hours a day", do not believe you look at this arithmetic problem...

1. Facetious view of heart rate: Heartbeat, also known as heart rate, refers to the number of beats per minute in a normal person's quiet state, also known as quiet heart rate. Normal adults have significant individual differences in quiet heart rate (between 60 and 100 beats/min), averaging about 75 beats/minute. Heart rate can vary individually depending on age, sex, or other physiological factors.

In general: the younger the age, the faster the heart rate, and the heart rate of the newborn child is very fast, up to 130 beats per minute or more. In adults, women's heart rates are generally slightly faster than men's. The heart rate of the elderly is slower than that of the younger, and the heart rate of women is faster than that of men of the same age. The same person, the heart rate slows down during quiet or sleep, increases the heart rate during exercise or when the emotion is agitated, and under the influence of certain drugs or neurosomal factors, the heart rate will be accelerated or slowed down. The ideal heart rate should be 55-70 beats/min. People who regularly perform physical labor and physical exercise usually have a slower heart rate (the heart rate of athletes is slower than that of ordinary adults, generally about 50 beats per minute). All of the above are normal physiological phenomena. 2. Let the heart rate slow down and give longevity a chance German scientists compared the heart rate of animals with their lifespan and found that the smaller the animal, the faster the heartbeat and the shorter the lifespan. Mice have 900 heartbeats per minute and live for only 2 years. Elephants that live for about 50 years have a heart rate of 30 beats per minute. The longevity turtle has a heart rate of less than 10 times and a lifespan of more than 100 years. Studies have shown that the faster the heartbeat, the shorter the life span, and the slower the heartbeat, the longer the life span. A large number of practical studies have proved that there is a linear, reverse semi-logarithmic relationship between mammalian heart rate and lifespan, in other words, the speed of heartbeat and the length of life are closely related; the number of heartbeats is not infinite, and 800 million times is about the limit of animal life.

If a person's quiet heart rate can be maintained at about 60 times, what will be the wonderful result? Professor Wang Zongping, director of the Dynamic Business Research Center, once calculated a mathematical problem about heart rate in his WeChat circle of friends and came to three conclusions: a. Exercise to make the usual heart rate slower 10 times / min! b. Exercise for one hour a day, live two more hours a day! c. People who exercise live more than 10 years longer than people who don't exercise! It has aroused great resonance in the circle of friends, and here is how Professor Wang deduced it: a. Exercise to slow down the usual heart rate by 10 times / min: Normal adults have a quiet heart rate between 60 and 100 beats per minute, and the ideal heart rate is 55-70 beats per minute. We may wish to be bold, conservatively estimated that the quiet heart rate of people with exercise habits is 60 times / per minute, the quiet heart rate of people without exercise habits is 70 times / minute, 60 times, 70 times is a specific number, the key is that everyone recognizes that "the usual heart rate of people who exercise regularly is not slower than that of people who do not exercise", a large number of exercise measurement experiments and studies have shown that the answer is yes. That is, to admit that "exercise, so that the usual heart rate is 10 times / minute slower." b. Exercise for one hour a day, live two more hours a day: "The number of times a person's heart beats in a lifetime is basically fixed, and a person's life expectancy is inversely proportional to the number of heartbeats." , this has long been concluded in foreign epidemiological studies. Some people think, "Since the total number of heartbeats in a person's life is relatively fixed, the heart rate should be accelerated when exercising, so it is better not to exercise if you want to live a long life." Professor Wang said that this did not take into account that "exercise can make people's heart rate slower by 10 times / minute". The average quiet heart rate of people who usually do not have exercise habits is 70 beats per minute, the average rate of people with exercise habits is 60 beats per minute, and the average person's heart rate is 140 beats per minute when exercising. → the number of heartbeats in a day of people without exercise: 24×60×70 = 100800 times; The number of heartbeats of people who exercise for one hour a day →: 1×60× 140 + 23×60×60 = 91200 times; → people who exercise for one hour a day have 100800-91200 = 9600 times less than people who do not exercise in a day. →, that is, 9600 times÷ 70 times / min = 137 minutes, it is concluded that "one hour of exercise a day, two more hours a day". c. People who exercise live more than 10 years longer than people who don't exercise On the surface, people who exercise have a much faster heartbeat than people who don't, but when they don't exercise (23 hours), the former is slower than the latter. Exchange 1 hour of "fast" for 23 hours of "slow"! It is usually said that "people who beat 60 times a minute can live to be 90 years old, and people who jump 70 times per minute can live to live to be 80 years old", and people who exercise live more than 10 years longer than people who do not exercise.

Is there any way to keep a quiet heart rate at around 60 times for a chance to win longevity? The best way to do this is by exercise. Often participate in a variety of exercises of appropriate intensity, which will make the quiet heart rate slower (the heart rate is accelerated during exercise, but the exercise makes the heart function exercised, so that the quiet heart rate is slowed). A quiet heart rate of 50-65 beats (the number of heartbeats in sleep can be 38-50 beats per minute) is a sign of a healthy heart and a sign of longevity. In addition, people with fitness habits should pay attention to the fact that the maximum heart rate during exercise should not exceed 170 minus age (for example, if the age is 30 years old, the maximum heart rate during exercise should be mastered at the level of 170-30 = 140), and the normal heart rate should be restored within one hour. 3. Chinese people's "heart disease": Why does heart rate have such a significant effect on longevity? Gong Shijin, chief physician of the Department of Cardiology of Zhejiang Hospital, said: "Heart rate is the most important determinant of myocardial oxygen consumption, the faster the heart rate, the more myocardial oxygen consumption, and a large number of evidence shows that heart rate is an independent risk factor for cardiovascular disease, closely related to hypertension, coronary heart disease, heart failure and human life expectancy, but this important issue has not yet received the attention it deserves."

Recently, the "China Cardiovascular Report 2014" released by the National Cardiovascular Disease Center and the China Cardiovascular Report Writing Group once again showed that the prevalence and mortality rate of cardiovascular and cerebrovascular diseases in China continued to rise, becoming the first cause of death of residents, accounting for more than 40% of the disease deaths of residents. At present, it is estimated that there are 290 million patients with cardiovascular diseases in the country, including 270 million patients with hypertension, at least 7 million stroke patients, 2.5 million patients with myocardial infarction, 4.5 million patients with heart failure, 5 million patients with pulmonary heart disease, 2.5 million patients with rheumatic heart disease, and 2 million patients with congenital heart disease. 1 in 5 adults suffers from cardiovascular disease. In 2013, the mortality rate of cardiovascular diseases in rural and urban areas was 293.69/100,000 and 2.5940/100,000, respectively; cardiovascular diseases accounted for 44.8% of the disease deaths in rural areas and 41.9% in cities, ranking first among various diseases, higher than tumors and other diseases. Two out of every five deaths die from cardiovascular disease.

The report shows that insufficient physical activity is a major cause of the frequent occurrence of cardiovascular and cerebrovascular diseases. In addition, the results of China's health and nutrition survey also show that the physical activity of residents aged 18-49 showed a significant downward trend, compared with 1997, the overall physical activity of men and women in 2009 decreased by 29.0% and 38.0% respectively. The 2010 China Chronic Disease Surveillance Project showed that the regular physical activity rate of adults was only 11.9%, and the proportion of young adults (25-44 years old) participating in physical exercise was lower than that of other age groups.

Don't wait until you fall ill, suffer hardship, and spend a lot of medical expenses to remember that exercise is the "best medicine for all diseases". "Medical (therapeutic) body (education) homology" exists for "ensuring the health of human life and improving the quality of human life". The "treatment of diseases and injuries" of medical treatment is after the fact, passive and painful, and the "prevention and health care of sports, the treatment of diseases before the disease" is in advance, active and happy. "Do not seek immortality, but seek physical fitness, longevity" is the ultimate appeal of physical exercise. On weekdays, we must pay attention to improving the awareness of moving business, participating in the practice of moving business, and then improving the level of business, strengthening the heart and strengthening the body, and only then will we be healthy and live a long life!