More and more studies have proved that the effectiveness of regular exercise in prolonging life is no less than healthy eating or quitting smoking and drinking. For those who are still watching whether sports can really prolong their lives, Dr. Vonda Wright, an American senior and female health expert, gave a clear answer: humans should be born to exercise their muscles and bones, and sports is one of the key elements of prolonging their lives. In the Mel Robbins Podcast's "The Secret Things to Keep Youthful" episode, she shared the weekly movement plans that every woman should implement to help maintain health and delay aging.
The weekly sports suggestions are as follows:
‧4 4 times a week, each 45-minute walk (180 minutes in total)Leit suggests that it is best to complete the walk in four sessions in 45 minutes each. You can walk along the podcast you like, so that learning and activities can be performed simultaneously. The pace should be a little fast, but not overwhelmed. She said half-jokingly: "You can't be too slow to go around and solve world peace problems."
When you are accustomed to such walking volume, she suggests that the elements of high intensity intermittent training (HIIT) can be further added. She said that she would increase her heart rate to 186 beats per minute for 30 seconds, and then lower her heart rate to 130-140bpm for 2 to 3 minutes, and repeat for 4 rounds.
‧Two training sessions per week: Learn to weigh and exercise strengthLite emphasized: "At least two training sessions per week, you will challenge the burden of "heavy". "Heavy" means that you can only weigh 4 to 6 times and achieve muscle fatigue."
If you are a beginner, you can start with bare hands training, such as squatting on your own weight, standing up on the ground, etc. She pointed out that learning the correct action may take 6 to 9 months, but the process is worth it.
She believes that every woman should be able to stand up on the ground with 11 standards (not kneeling posture). Even starting from zero is nothing. In Lait, some students initially had a fat of 51%, and they could not hold the plate and could not finish the exercise. Three months later, under two training sessions a week, they not only completed a 5-kilometer walk and running activity, but also were able to support the tablet for 2 minutes.
‧Daily practice "balance": Brushing teeth is a training machineLeit claims to practice balance every day when brushing teeth. This is a long-term investment in himself, integrating "balanced training" into daily life without having to spare time. For example, standing and brushing teeth with a single foot, this simple small action can effectively train body control and prevent falls, which is particularly important for the elderly.