Editor’s note:Life lies in exercise, which can improve health, effectively improve the body’s disease resistance and make people energetic. Scientific movement should run through one’s life. At different stages of life, as long as exercise will bring us different benefits, let’s look at the exercise prescription prescribed by experts.

Sports at different ages have emphasis.

Adolescence (12-18 years old)

Sports focus: promote the development of balance and sports coordination ability, and promote the normal development of muscles.

Exercise program: diversify and establish exercise habits.

At this time, it is the rapid development of bones, muscles and intelligence. It is necessary to expose teenagers to diversified sports, cultivate one or two sports hobbies, and form sports habits that will benefit them all their lives. It is also beneficial to carry out higher intensity resistance training after puberty, and increase muscle strength and muscle endurance. Xiaodong Hou, deputy chief physician of the Department of Orthopaedics, Physical Examination Center of Guangdong Provincial People’s Hospital, reminded that at this time, if you are not professionally trained, don’t carry out sports such as marathon that excessively consume your physical strength and challenge your physical limit, so as not to encourage you.

Youth struggle period (18-35 years old)

Focus of exercise: promote cardiopulmonary function, increase muscle endurance and explosive force, and maintain joint flexibility.

Exercise program: increasing the intensity of exercise can strengthen strength training and carry out more group sports.

This period is an important stage of struggle in life. Many young people may not be able to keep regular exercise every day, but can exercise two or three times a week instead. Continue the sports hobbies of teenagers, and improve skills and tactics and related training. This can not only improve the level of sports competition, but also promote mental health while benefiting the body. For example, people who like long-distance running will increase core training and proprioception training, while those who like ball games will increase strength training and coordination function training.

Because of the increasing work pressure, we can do more group sports at this stage, such as basketball, football, badminton, etc., to exercise physical fitness, but also to enhance teamwork and self-confidence and relieve mental stress. However, you must fully warm up before strenuous exercise to avoid injury to muscles, tendons and joints during exercise.

Young and middle-aged (35-50 years old)

Focus of exercise: prevent obesity, maintain healthy body fat ratio and muscle mass, and maintain cardiopulmonary function.

Exercise plan: exercise in different periods and multiple times to reduce the proportion of high-intensity exercise.

Work and family in this age group are under great pressure. By adhering to a healthy lifestyle and scientific exercise, we can prevent centripetal obesity, improve sleep, relieve stress, promote metabolism and reduce the occurrence of various chronic diseases.

At this age, it is mainly to maintain exercise habits. It is suggested to exercise in different periods and many times to reduce the proportion of high-intensity anaerobic exercise and increase soothing aerobic exercise. Whether the exercise is excessive or not is measured by the fact that there is no obvious fatigue on the second day after exercise. The heart rate can be monitored at the same time during exercise, so as to achieve the best exercise efficiency, rather than blindly pursuing high-intensity or no-intensity exercise.

In the way of exercise, you can choose targeted core muscle group training; Reduce fat deposition in trunk and maintain muscle strength of limbs. Pay attention to avoid excessive joint wear during exercise.

Late middle age (50-65 years old)

Sports focus: emphasize sports safety, prevent muscle atrophy, and pay attention to protecting joints.

Exercise scheme: reduce antagonistic exercise and carry out exercise to enhance the sensitivity of facet joints.

After the "eventful autumn" of family work, people know more about their bodies at this stage. At this time, exercise should be lasting and safe, reduce antagonism, and avoid the pain and interruption of exercise caused by injury. Tai Ji Chuan, Baduanjin, etc. are more soothing aerobic exercise, which is helpful to improve the range of motion of joints; Small ball sports such as table tennis, table tennis and golf can also increase the coordination and sensitivity of hands and brains.

Old age (over 65 years old)

Sports focus: prevent degradation

Exercise program: Interest-oriented, physical strength limited, single or small group exercise.

This age group is very concerned about their own health. At this time, it is most appropriate to carry out double or small group sports with their wives or friends, which can not only supervise each other, but also ensure safe care. Can be within the limits of physical support, interest-oriented, pleasant to exercise.

Five kinds of exercise can not only lose weight but also exercise the heart and lungs.

stride

Stride can enhance endurance, oxygen carrying capacity and speed up exercise, burn fat, make the heart beat faster, and significantly reduce cardiovascular resistance.

The correct way to walk: first, walk at a relatively slow speed (but with a big stride) for 5 ~ 10 minutes, then stop and slowly do flexibility exercises and stretching exercises for 5 minutes; Then speed up and stride, so that the heartbeat reaches 70% of the fastest speed.

Keep your back and waist straight, hold your chest as high as possible, keep your feet and toes in the direction of walking, and exert your strength with your toes at every step, so that the muscles of your whole body can participate as much as possible, and it is best to have a feeling of bouncing.

When striding, the swing arm should be enlarged, and the straight arm should be balanced as far as possible, which is helpful to let more muscles of the whole body participate in walking. Because 50% of the blood vessels in the human body are concentrated in the lower body, when more muscles are exercised, at least 50% of the blood vessels in the human body can be squeezed to promote blood flow in the lower limbs.

Every step is bigger than the usual walking step. The simple method is: stick some water on the bottom of your feet, walk normally first, measure the distance between two footprints, and then increase 15 ~ 20 cm on this basis, which is the stride for striding. Take a few more steps to adapt to the new stride, and then you can take an "aerobic stride", so as to get a good exercise effect!

run

Running is the most popular cardio-pulmonary exercise at present, and the muscle groups exercised during running include ankle joint, hip and knee, leg socket, hip flexor and foot muscle. Research shows that an ordinary person weighing 66 kilograms can burn 300 kilocalories if he runs 8.4 kilometers in 30 minutes.

Correct running method: It is best to have a warm-up walk for 5 minutes before running, so that more nutrients can be transported to specific body parts for exercise. Next, do stretching or jogging for 5 to 10 minutes to improve muscle flexibility and flexibility.

The amount of exercise should be small in the first week of running, and then gradually increase the speed and distance. End your exercise by jogging, don’t stop suddenly. If you feel extremely tired, you can take a proper rest for 1 ~ 2 days.

boxing

Fitness experts believe that boxing is one of the best ways to exercise cardiopulmonary function. Boxing exercises many muscle groups, including biceps, quadriceps femoris, leg fossa and gastrocnemius. In addition, it can also exercise abdominal muscles, internal and external trapezius muscles, pectoralis major muscles and latissimus dorsi muscles.

Practice method: Run intermittently before boxing. For beginners, you can jog for 1.5 kilometers, run for 600 meters, and then jog for 800 meters. When running, the pace intensity should be greater, so that the heartbeat can reach the level of aerobic exercise.

Every time you practice boxing, you should do 5-10 minutes of warm-up exercises, and then do 10 minutes of simple resistance and endurance training, emphasizing speed, endurance and strength. Next, do 5 minutes of boxing exercises, including all kinds of hitting and defending boxing. Then hit the lighter or heavier sandbags within the specified time. Finally, do stretching exercises for 5 minutes to cool down your body and keep your heart beating steadily.

swim

Swimming can significantly enhance the strength of the heart and significantly reduce the risk of diabetes, stroke and heart disease. This kind of aerobic exercise in water requires people to use various techniques to move their bodies in the water.

Swimming exercises the most comprehensive muscle groups, including abdominal muscles, gluteal muscles and leg pits. For beginners, freestyle is the most comprehensive, fastest and easiest to hit water.

The correct swimming method: First, swim 250 ~ 400 meters of freestyle, backstroke and breaststroke as warm-up exercises.

Then do balance exercises. Do scissors kick in the water and stretch your arms forward. When doing this exercise, your head should be below the water surface and breathe sideways. Take a break every 25 meters and do 4 groups. This can improve the balance in water.

Next, do lateral balance exercises. The right leg does scissor kicking, the right arm stretches forward, the head rests on the right shoulder, the mouth is slightly opened on the water, and the armpit presses against the water to maintain balance. Then switch to the left, do 2 groups each, and have a rest every 25 meters.

After the balance exercise, do 2× 100m backstroke, 2× 100m breaststroke and 10× 50m freestyle, and take a rest for 1 minute between each group.

Finally, finish the exercise by swimming 150 meters slowly.

power yoga

Strength yoga is the most physical type of yoga, which combines traditional yoga posture and aerobic exercise. Practicing this kind of yoga can improve the circulatory system of the human body, make all the muscles of the whole body exercise, not only burn fat, but also improve the flexibility and flexibility of muscle joints, make the human body lighter, more flexible and stronger, and make people’s spirit calm and achieve the effect of detoxification.

Correct practice: Strength yoga includes eight steps: controlling desire, self-discipline, posture, breathing control, sensory inhibition, concentration, meditation and detachment. The sequence of poses is arranged in a scientific way. During practice, various poses should be smooth and uninterrupted, and breathing should be used to coordinate the connection of various smooth posture changes.

Exercise regularly, remember to supplement vitamin B.

Vitamin B family is an important substance to maintain nerve excitability and energy, which can accelerate energy metabolism, consume accumulated fat, improve exercise effect and encourage muscle strength. Protein and carbohydrates supplemented during exercise need a lot of vitamin B to help metabolism. If they are consumed too much, they will be deficient, which may lead to metabolic disorders, decreased immunity and even illness. Vitamin B family consists of more than 12 kinds, among which vitamin B1, vitamin B2 and vitamin B6 are closely related to exercise.

Vitamin B1 is mainly related to carbohydrate metabolism, and also affects fat metabolism. The greater the amount of exercise, the higher the consumption. The main food sources of vitamin B1 are coarse grains, milk, egg yolk, lean meat and plant seeds.

Vitamin B2 is related to the metabolism of fat, carbohydrate and protein, and it is prone to various inflammations, including angular stomatitis and cheilitis. The main food sources of vitamin B2 are animal liver, egg yolk, milk, beans and green leafy vegetables.

Vitamin B6 is related to protein’s metabolism. It is necessary for glycogen to be converted into available glucose and amino acids to be converted into energy. The main food sources of vitamin B6 are animal liver, lean meat, beans and whole grains.

It is suggested that bodybuilders should eat more foods rich in vitamin B. If the amount of exercise is very large, they can take supplements appropriately, but it is best to find a professional to evaluate them before supplementing them. (People’s Health Network is integrated from Health Times, Life Times and Yangcheng Evening News)

Cover journalist Li Xuedan

FUSALP X ZENITH Zenith launched a joint capsule series.

ZENITH Zenith Zenith and FUSALP jointly explored their long-standing professional skills and innovative inheritance, and brought outstanding watches and clothing series to welcome the arrival of cold winter. The series of works includes two custom watches and a series of fashionable sports clothes with modern flavor, which shows the innovative spirit and love for self-confident style jointly respected by Lilok watchmaking brand and Annecy custom clothing brand FUSALP.

FUSALP has specially launched a series of men’s and women’s ski suits capsules for this winter cooperation project, and its design theme is Zhenlishi and its DEFY Classic Skeleton Fusalp special edition watch. Adhering to the brand concept of FUSALP, making full use of its unique professional skills, highlighting the casual and fashionable design style, and using the scientific and technological materials that the brand is proud of to create a high-definition shape, while achieving excellent performance, it also ensures flexibility and freedom of movement. With its outstanding style and changeable functions, as well as futuristic features, the classic openwork watch DEFY Classic Skeleton was selected as the template for this cooperation. As a sports fashion watch suitable for both men and women, the DEFY Classic classic watch is both fashionable and sturdy, with a symmetrical hollowed-out dial in a harmonious proportion. Whether it is speeding on the ski slopes or enjoying the warmth of the fireplace in a warm and comfortable alpine cabin, it can add a ray of bright stars to the frozen snow-covered winter wonderland.

Chloe fragrance opens a romantic fragrance-folding journey in Southwest China.

Chloé fragrance Chengdu IFS boutique flagship store opened, which is the first time that Chloé fragrance has settled in southwest China, and it is also the largest store in China at present. French-style stacked fragrance aesthetics settled in Chengdu, which perfectly blended with the fireworks atmosphere of the city with southwest characteristics.

As a classic fragrance brand owned by Coty, the world’s leading beauty company, Chloe Fragrance has been committed to creating customized perfumes for high-end niche people, and has won the favor of countless fragrance lovers all over the world. Especially since the release of "Fairyland Garden" series of high-end perfumes, Chloe has won the favor of domestic consumers and become one of the fastest growing fragrance brands in China market in the post-epidemic era. This time, Chloe fragrance entered Chengdu and took it as the first stop for the brand to explore the southwest market, and made great efforts to build it into the largest flagship store of Chloe fragrance in China. This move not only shows the unlimited development potential of perfume products in Southwest China, but also reflects the brand’s determination to focus on the region, further explore the high-end perfume market in China, and meet the needs of domestic consumers for high-quality and niche perfume products.

Entering the store, the romantic atmosphere of Paris struck, and the flowers and green plants shaded each other, showing the aesthetics of exclusive artistic bouquets in the fragrance of Chloe Wonderland Garden, inviting consumers to immerse themselves in the Paris floral studio, feel the elegant experience of freely matching bouquets, and show the French elegance of the brand. The store has the first VIP experience area in China, with private space and exclusive 1V1 consultation, so you can enjoy unique services when you enter the store. Wonderland Garden surprises and customizes the courtesy, offering engraving service and high-definition packaging, and offering customers an extraordinary shopping experience.

At the same time, Chloe has also brought its fragrance families to Chengdu, where consumers can customize the exclusive fragrance in Chloe’s "Fairyland Garden" in Chengdu IFS and feel the collision charm of French laminated fragrance. In the future, Chloe will always be committed to extracting elements from pure nature, incorporating the French concept of fragrance making, allowing the imagination to freely combine and mix and mix, interweaving with endless fragrance harmonies, and creating exclusive fragrance services for China consumers.

Estee Lauder Group brings its brand into cdf Haikou International Duty Free City.

Estee Lauder Group, with its 13 brands, has settled in Haikou International Duty Free City, CDF, a new landmark in Hainan and the world’s first duty-free business travel and leisure destination, showing the diverse charm of brands and products.

Cdf Haikou International Duty Free City is adjacent to Xinhai Port, an important transportation hub in Haikou, and opened in October 2022. The whole project covers an area of 930,000 square meters and consists of six plots, covering duty-free businesses, high-end offices, high-end hotels, talent communities and other formats. Estee Lauder Group entered with its 13 iconic brands. Including: Estée Lauder, La Mer, Clinique, Origins, M·A·C, Bobbi Brown, Jo Malone London and TOM FORD BEAUTY. Editions de Parfums Frédéric Malle (Fumar Perfume Publishing House), KILIAN PARIS (Quellien), Dr.Jart+ (Tijiating) and Lab Series (Langshi) cover beauty, skin care and perfume categories, reach and meet the vast consumer groups with diverse beauty needs, and lead consumers to start their journey to the United States.

Estée Lauder has opened a brand tourism retail flagship store in cdf Haikou International Duty Free City, and it is also the largest tourism retail store in the world, bringing consumers online and offline skin care, makeup and fragrance experience. In addition, all brands under the Group are also equipped with exquisite displays and innovative interactive experience areas centered on consumers, aiming at providing new duty-free shopping experience for consumers who go to Haikou International Duty Free City.

HUBLOT Hublot Watch presents the 2022 FIFA FIFA World Cup Qatar 2022 Limited Time Theme Exhibition.

As the official timekeeper of FIFA FIFA World Cup Qatar 2022 in 2022, HUBLOT Hublot’s limited-time theme exhibition in FIFA World Cup Qatar 2022 in 2022 was unveiled in SKP, Xi ‘an. This limited-time theme exhibition will last until November 30, and the theme exhibition will create an extraordinary spatial interactive device with avant-garde aesthetics, bringing fans an immersive experience. At the same time, the "Hublot Love Football" WeChat applet has also been upgraded and returned, creating an exclusive digital "fan position" with all-round immersive interactive experience, conveying the passion of football to fans from a multi-dimensional perspective, witnessing every exciting moment on the pitch with them, and welcoming the four-year football event.

The limited-time theme exhibition is equipped with an avant-garde watch BAR and an interactive device to simulate the scene of the stadium. Participants can score by shooting in the simulated stadium, and feel the burning moment on the pitch personally. The top three participants can also get Hublot selection gifts. The scene is equipped with a display device for rolling the game and the real-time score of the game, so that fans can always grasp the game situation. At the same time, guests, fans and friends can also experience local drinks from the four participating countries in FIFA World Cup Qatar 2022 in 2022 and enjoy the carnival feast of football together.

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The real fashionable dress is not a deliberate gesture, but a publicity gesture that is inadvertently displayed. Bring your own style and temperament to the extreme, and show people a simple, clean and temperamental look. In the fashion street shooting, we can see a very stylish collocation, and there are many places worth learning from.

Collocation method with short top and long bottom

Girls who like to wear clothes and pursue fashion know how important it is to shape a high waistline for the overall shape. In this year, the collocation between short coat and high waist trousers will be particularly popular. Short coat and proper exposed meat will make people have endless reverie, and the whole is comfortable and lazy. Of course, this kind of matching still has certain requirements for the figure. Under the condition that the figure is allowed, a small vest with a plaid coat is fashionable and sexy.

For girls who like chic and casual style, short upper body with high waist pants can get a very chic shape. The silhouette suit made of leather doubles the sense of fashion, and the overall color matching between black and white makes people pursue fashion in the classics. The suspender vest with a square collar has a strong decorative effect on the figure, and it also has a sense of retro. It shows the figure more with black high-waisted wide-leg pants. I have to say that it must be very good for the young lady on the street to dare to wear such a figure.

There are many ways to shape the high waist line, and among these methods, the blessing of high waist pants is always indispensable. Light-colored plaid pants are more retro, and the upper body is matched with a small white tube top sling, which has a strong sense of fashion as a whole and requires a higher figure.

Spring is a season that needs color. Many bold women will choose bright orange when they wear it, with a small black tube top inside. Appropriate exposure of the skin will add sexiness and set off the whiteness of the skin.

Jeans are timeless in fashion circles, and wide-leg pants and straight pants, which are particularly popular in recent years, can create a sense of retro. At the same time, it is very inclusive to the lower body, and it is easy to create a fashion shape.

Warm and fashionable collocation method

Proper skin exposure will always give people a very sexy feeling. The medium-long coat made of leather creates the visual sense of missing lower body, and with black socks and leather shoes, it gives people a cool and sweet feeling. In the past two years, black stockings with penetrating flesh have been particularly popular, which are very sexy and cool when matched.

Black is a very classic color. If you want to wear black well, you must find ways to create some different changes and highlights. We can start with the style, fabric and overall style of clothes, strengthen the feeling of black, and thus create a cool feeling.

Most of the black gives people the feeling that it is cold and very aura. Leather clothing has always been very cool. A pair of black leather pants with black down jacket has certain differences in color and strong texture. The short black jacket is even more cool. The lower body is paired with black wide-leg pants, and white shoes are overdone. The overall cooperation is very good.

The most important thing to wear black and white is to learn to use other colors to decorate a small area. Red is a great foil to skin color, decorated with red, and it is also a classic combination of red and black. Black and white have always been classic color matching, so there is no sense of contradiction in the process of matching.