Men generally love sports and exercise to make their bodies stronger. However, a French study shows that men are more likely to die during exercise, which makes many men who like sports stunned. The main reason for the sudden death of exercise is that there is no correct and effective way of exercising. Excessive exercise intensity can easily lead to sudden death. The following is a brief introduction to the main points of male fitness, which is a special place to be noticed during exercise to avoid sudden death in sports.
Men are more likely to die in sports
Exercise can keep fit, but reports of sudden death in sports are not uncommon. An article published on the 13th of the "Health Day News" website in the United States said that French researchers found that men were more likely to have sudden death from sports than women.
Researchers at the University of Descartes in Paris, France, studied 800 cases of sports-related sudden deaths in France between 2005 and 2010 , with women accounting for only 5% . After calculating the data, the researchers figured out the probability of sudden death in women and men: only 0.51 of every 1 million women in sports had sudden death. Of every 1 million male athletes, 10.1 will die. The results of this study have been published in the Journal of the American Medical Association.
Male sports and fitness essentials
1 , the exercise time is best fixed
Each exercise is arranged at the same time as much as possible, so that you can develop good exercise habits and help to form a conditional reflex in your internal organs. One hour after a meal and one hour before going to bed can't exercise, otherwise it will affect digestion and sleep. The best time for physical strength is generally between 15 : 00-20 : 00 and can be considered as the main exercise time.
2 , the load should be based on their physical strength
Generally speaking, the number of times the developed muscle mass is effective is 8 times to 12 times, and at least not less than 8 times. This amount should be exhausted. Therefore, the load should be 70%-80% of the maximum strength of the individual. The most effective number of times to use this load is to use a large load, no more than 5 times. The most effective number of times to develop endurance and reduce fat is to do 20 times with a small load, and the waist and belly fat are reduced or even to be done.
3 , exercise time should be appropriate
For beginners and peacetime, the labor is more than three times a week, 1-1.5 hours each time, but each exercise should include muscle groups in various parts of the muscle. If you insist on exercising every day, you can divide the muscle group into two parts and practice the next day to ensure that the muscles can recover effectively. Such as: practice shoulder, abdomen, chest today, practice the back, arms, legs and other parts tomorrow.
4 , master the correct breathing method
The correct breathing method can help you to concentrate your mind, make the movements coordinated and rhythm, and lift more weight during exercise. General movements and small weight trials are all exerted by force, muscle inhalation, and exhalation when relaxing. When lifting a large weight or the last few trials, first exhale deeply, then hold the gas in the case of lifting, then take a deep breath. Exercise with your mouth to breathe, do stretching exercises before exercise to prevent muscle ligament strain, relax exercise after training, help eliminate muscle tension and restore fatigue.
A very surprising news came out that French studies have shown that men are more likely to die in sports than women, and there are related cases to confirm. Men should pay attention to moderate exercise during exercise, to control heart rate and avoid excessive exercise.
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