We can often get good experience from sports, such as refreshing after jogging, relaxing after walking and so on. The benefits of physical exercise to mental health are far beyond most people's imagination, whether it is casual physical activity or regular physical exercise. So what are the effects of sports on people's mental health? What is the change of heart rate during exercise? Let's have a look.
First of all, sports can improve mood. Exercise when you are depressed can effectively vent your bad mood. Especially after suffering setbacks, the impulse can be sublimated or transferred.
Secondly, sports can cultivate people's will. Taking part in sports is helpful to cultivate people's brave, tenacious and persistent style, the spirit of collectivism of unity and fraternity, the quality of resourcefulness, flexibility, composure and decisiveness, and the positive attitude.
Thirdly, sports can make interpersonal relationship harmonious. Due to the collectivity and openness of sports, interpersonal communication in sports can promote the development of good interpersonal relationship, harmonious relationship, unity and cooperation.
Fourth, sports make people know themselves correctly. People's satisfaction with their body in sports can enhance self-confidence and self-esteem; competition can also make their social value recognized.
Fifthly, sports promote behavior coordination and moderate response. Most sports are carried out under the requirements of the rules, and every athlete will be constrained by the rules. Therefore, sports play an important and positive role in cultivating people's good behavior.
Finally, sports can cultivate the sense of cooperation and competition. Cooperation and competition are the requirements of modern society for talents. Sports is to make both sides compete in physical and psychological aspects under equal conditions under the requirements of rules. 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 defense against diseases and prolonging life. Ancient Greek saying: 'if you want to be strong, run! If you want to keep fit, run! If you want to be smart, run! It clearly points out the importance of running to human health. With the rapid development of modern society, people are more aware of the value of life, and pay attention to the pursuit of the quality of life, the status and value of health is also improving. The World Health Organization recognizes health as a basic human right. At present, the level of health has become an important yardstick to measure the social and cultural level of a person or a country. Modern scientific research reveals that among all sports, aerobic endurance is the most beneficial to people's health. Foreign data show that the oxygen inhaled by the human body in the state of exercise can be 8 times more than that in the state of quiet, that is to say, aerobic metabolic exercise (endurance exercise) can make the human body get the best oxygen uptake. The aerobic metabolic exercises recommended by scholars from all over the world are: fast walking; jogging; swimming; cycling and aerobics (dancing). These exercises can effectively enhance the ability of respiratory system to absorb oxygen, cardiovascular system to load and transport oxygen, as well as the ability of tissue aerobic metabolism and utilization of oxygen. Therefore, aerobic exercise has a good effect on human physiology, biochemistry, psychology and other aspects.
1. Effect of aerobic exercise on material and energy metabolism
The metabolism of aerobic exercise mainly depends on aerobic metabolism, that is, in aerobic condition, sugar, fat and protein are oxidized into carbon dioxide and water. The metabolic process releases energy to synthesize ATP, which constitutes the aerobic metabolic energy supply system of skeletal muscle. Bran, fat and protein are called cell fuels.
Among them, sugar is an important part of human tissue cells, accounting for 70% of the body's energy source, in the form of glycogen. During aerobic exercise, muscle glycogen is consumed first. When muscle glycogen is insufficient, it is supplemented by blood glucose, and liver glycogen continuously supplements blood glucose. Long time exercise can improve the blood flow distribution during exercise, increase the blood flow of liver, increase the mass of gluconeogenic group flowing through the liver, and increase the probability of being metabolized.
Fat in cell fuel is the largest energy reserve in the body, and it is also an important source of energy supplement in exercise. In a long period of low-intensity aerobic exercise, the energy supply of fat oxidation is more than that of sugar. At the beginning of exercise, there was partial glycolysis energy supply, so the blood lactic acid concentration increased slightly. With further exercise, the oxygen supply ability of respiratory and circulatory system and the utilization rate of mitochondria improved, the blood lactic acid gradually recovered to the quiet level or slightly higher than the quiet level, and the relative proportion of fatty acid energy supply increased with the extension of exercise time. From one point of view, this process can effectively prevent excessive fat storage in the body.
After endurance training, aerobic exercise can increase the proportion of fatty acid energy supply. For example, the proportion of fatty acid energy supply in 12 week endurance training (53%) is significantly higher than that in the control (40%). This leads to a decrease in the proportion of blood glucose absorbed and utilized by exercise muscles, which makes exercise maintain a high level of blood glucose. The significance of this adaptive change is to improve the ability to maintain the normal level of blood glucose, to maintain long-term exercise ability and to resist the occurrence and development of blood glucose.
In addition, some studies have proved that aerobic metabolic exercise can promote the metabolism and decomposition of cholesterol. During 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 also improve the activity of lipoproteins in the body, accelerate the floating of triglycerides and the decomposition of LDL (low-density lipoprotein, which can be deposited on the wall of blood vessels), thus reducing the total amount of blood fat and increasing the amount of HDL. HDL is a kind of high-density lipoprotein. Its important function is to attach thinly to the arterial wall for protection, and also to remove the deposition of other lipids on the arterial wall. Therefore, it has a positive effect on the prevention of atherosclerosis and coronary heart disease.
2. Effect of aerobic exercise on cardiovascular system
There are two effects of endurance aerobic exercise on heart: one is to improve heart rate change; the other is to strengthen myocardial strength. Heart rate is a sign reflecting the strength of heart function. The influence of exercise on heart function can be judged by the change of heart rate. The main change of circulatory function is the increase of cardiac output, the redistribution of blood flow of various tissues and organs, especially the rapid increase of blood flow of skeletal muscle, in order to meet the energy supply when its metabolism is enhanced. The heart has a certain reserve capacity, and the maximum cardiac output on weekdays is only about 1 / 4 of the maximum output. Aerobic exercise can increase this kind of strength, that is, increase myocardial strength, and then increase cardiac output, so as to improve human activity ability.
Heart rate changes during exercise:
The heart rate of healthy adults was 65-75 beats per time for male and 70-80 beats per minute for female. The heart rate of track and field athletes is mostly about 50 beats per time, while that of marathon athletes is only about 40 beats per minute. That is to say, long-term aerobic exercise can keep the heart rate at a low level (when the heart rate is low in a quiet state, it means that the heart function is strong and has great potential). One of the reasons is that the central nervous system, which controls the activity of Xinfu, has an adaptive response to exercise. The second reason is that the volume of the heart increases, the contractility of the heart increases, and the stroke volume increases. Therefore, the simultaneous increase and decrease of stroke volume is an important indicator of cardiac function. Compared with ordinary people, this kind of heart rate has less burden on Athletes' heart, because it needs to beat 20-30 times less per minute and 20000-30000 times less per day. This shows that the heart is efficient and energy-saving. There is a long diastolic period after each contraction of the heart, so that the heart can get a full rest, effectively prevent heart fatigue, and form a natural defense mechanism.
Stroke volume:
The relationship between stroke volume and heart rate was as follows
Output per minute = heart rate & times; stroke output
Here are two sets of data for comparison:
Quiet state: general population: 5000 ml = 70 times / min & times; 70 ml
Athlete: 4500 ml = 50 times / min & times; 90 mL
Maximum intensity exercise: general population: 22000 ml = 195 times / min & times; 113 ml
Athlete: 37000 ml = 195 times / min & times; 190 ml
Through the comparison, we can see that the output of each minute of the two is almost the same in the quiet state. When exercising at maximum intensity, assuming that both heart rates can reach an average maximum of 195 beats per minute, the stroke volume of the athlete group can increase from 90 mL at rest to 190 ml, and the stroke volume per minute can reach as high as 37 liters. The general population increased from 70 ml to 113 ml, and the output per minute may increase to 22 liters. This shows that there is a significant difference in the cardiac reserve in the general population group, and that exercise can enhance the body's cardiac function. The increase of stroke volume indicates that the adaptability of the heart to exercise has been improved. The change of stroke volume during exercise directly affects the aerobic metabolism of various organs. When the stroke volume reaches the peak, the oxygen intake also reaches the peak. Therefore, stroke volume is the key to determine aerobic metabolism. Aerobic metabolic energy supply capacity is the driving force of the whole body endurance and an important factor of physical strength. Aerobic exercise can increase the heart stroke volume, improve the whole body endurance, and then increase the physical strength, so that the energy is strong. This is the meaning of the saying that life lies in movement.
3. Effect of aerobic exercise on muscle endurance and physical strength
When carrying out a certain kind of exercise, it often gives out some symptoms such as spasm, numbness, fatigue and so on, which makes the exercise unable to go on. This phenomenon is more common in people who usually lack exercise. This is actually a sign of low muscle endurance.
Muscle endurance is closely related to oxygen supply. 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.
Some people think that as long as they insist on taking part in sports, their physical fitness can be improved and it will be beneficial to their health. In fact, there is no scientific basis for this view. From a scientific point of view, the relationship between exercise and physical strength is not so simple. The results will be different with the different kinds, intensity and quality of sports. In essence, the form of explosive exercise can only enhance local muscle endurance, and the results of upper limb grip exercise focus on improving arm strength and wrist strength. Therefore, only systemic endurance exercise (aerobic metabolism exercise) with strong stimulation to respiratory and circulatory system can effectively improve human physical strength.
It is not difficult to see that aerobic exercise has an inestimable effect on health. Persistent aerobic exercise can stimulate the body's breathing, circulation, digestion, nerve, endocrine, musculoskeletal hematopoiesis system and other organs naturally, which can promote the coordinated growth and development of young people, maintain the vigorous energy of middle-aged people and give full play to the normal efficiency of various organs, and keep the physical decline of the elderly at a minimum. All in all, aerobic exercise is good for the health