jhngg: 這類運動可讓心血管疾病風險降低27%,難道比跑步和散步更好?

這類運動可讓心血管疾病風險降低27%,難道比跑步和散步更好?


14 Nov 2022 at 07:36pm
聽說揮拍類運動

是降低死亡風險

預防心血管疾病

效果最好的運動

是真的嗎?

自己應該如何進行鍛煉呢?

快來跟著小編一起看看吧






揮拍類運動能夠保護心血管嗎






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今年8月份發表的一項國外的研究指出,揮拍類運動確實對於保護心血管方面有非常突出的優勢。 這項研究納入了27萬余名年齡在59歲~82歲的中老年人。

這個研究隨訪了平均12年,分析老年人的運動類型對心血管疾病的保護作用,以及降低死亡風險的影響。 結果發現,對比那些沒有進行身體活動的參與者,進行了運動的人,特別是進行了揮拍運動的人,可以降低心血管疾病的發病風險約27%。 同時也提示,如果能達到推薦的運動量,能夠降低約16%的死亡風險印度神油一想就硬一炮到天亮保羅v8汗馬糖日本2H2D海狗丸紅金偉哥台灣本能德國黑螞蟻生精片韓國奇力片



研究中提到,關注的揮拍類運動主要指的是網球和壁球,中國老百姓運動的揮拍類方式,可能是打羽毛球或乒乓球。

而对照跑步、骑自行车、游泳以及打高尔夫和步行锻炼等运动,挥拍类运动往往都需要调动身体多个肌肉群,眼睛看着球来进行手眼的协调,同时在击球一刹那,会有一个相对的爆发力发出。它强调了协调性、柔韧性,同时要有一定耐力,这样可以帮助我们来提高肌肉骨骼的力量,提高心肺功能,以及协调性,最终达到保护心血管的作用。






挥拍类运动的运动量建议是多少






1、网球和壁球属于高强度有氧运动,建议每周进行1小时~2小时的运动。

2、乒乓球属于中等强度有氧运动,建议成年人每周进行150分钟,这个运动量就够了。

图片来源:视觉中国






应该选择哪类挥拍类运动?






我们要提倡的运动原则是,因人而异、科学适量。中老年朋友,要考虑自身条件,比如膝、踝、肩关节,是否有原发病或伤病。羽毛球对身体素质的要求一般较高,场地大、球速快,中老年朋友们在选择羽毛球的时候要慎重;乒乓球的活动量没那么大,场地也小一些;网球的球速比较慢一点,但确实场地比较大,如果身体素质比较好的中老年,也可以选择网球,但是动作不要太激烈。

挥拍运动主要强调的是双方对打,还是需要两个人的参与,这样从娱乐性和参与度,对于人们的身心健康是有好处的。






挥拍类运动的过程中

要注意哪些问题








运动损伤的三大原因:热身不够、场地因素、疲劳训练,这三点大家要注意。

首先要热身,因为挥拍运动的话,确实是全身肌肉协调运动,要提前进行热身,这样不容易受伤。而且还有场地因素,灯光、气温都要注意,对于中老年人来说,寒冷的气温可能使全身的关节肌肉发生僵硬,容易在运动过程中出现不必要的损伤。

还有一个因素就是疲劳训练,有的时候我们发现平时可能没有时间锻炼,到了周末一运动就要两三个小时,比较集中,还是建议运动分到各个阶段,每次时间不要太长,这样不易疲劳。

如果第二天起来以后身心比较愉悦,而且全身没有疲劳感,就说明前一天的训练是比较合适的。大家要根据自身的年龄,来调整运动量。

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