These are the issues that you are concerned about. If you look at them, you will always have a guiding role in your fitness : how to reduce the thighs and calves? Want to socialize, but want to lose fat? How to exercise high blood pressure? 
Q : I usually have more social entertainment. How can I not affect my entertainment and not make myself too fat?
A: The meals on the wine table are mostly high in calories and high in fat, and often accompanied by drinking. Long-term diets can easily lead to chronic diseases such as obesity, fatty liver, and high blood pressure. How can we avoid the emergence of these chronic diseases?
In the cooking method, try to choose some steaming, boiling, roasting and mixing methods that do not require oil, such as cold cucumber, sauce beef, big salad and other cold dishes, seaweed melon soup, tomato egg soup and other soup dishes, pumpkin steamed lily Steamed vegetables such as steamed eggs.
Alcohol damage to the liver and stomach mucosa is great. Drink plenty of protein-rich soy milk, milk, tofu, egg, jujube, and eight-treasure porridge before drinking. It can reduce the damage of alcohol to gastric mucosa. Liver radish porridge, salad tomato, sesame paste, oatmeal, etc. are all rich in vitamins. Foods of A , C , E , B can help detoxify the liver. Alcohol has the function of dehydration and diuresis. Therefore, it is necessary to add proper amount of water after drinking. It is best to use some juice, vegetable juice, yogurt, rice porridge, etc. It is counterproductive and dehydrated to quickly and massively replenish pure water and drink tea or coffee. Will become more serious.
In addition, the principle of savory savory should be followed. The ratio of leeks to vegetarian dishes is recommended to be 1:3 , which is a leeks and three vegetarian dishes.
Finally, it is to strengthen the exercise and maintain a good life and eating habits.
Q : When I was in the medical examination a few days ago, the doctor told me that I had high blood pressure, high pressure 155 mm Hg, low pressure 100 mm Hg. The doctor asked me to exercise regularly. Excuse me, what do you need to pay attention to during exercise?
A: Antihypertensive drugs should be taken before training to make the blood pressure reach the normal range and feel more comfortable during exercise.
Do not make your head move below the heart.
Because the blood vessels in the head are thin, the blood vessel wall is weak. When the head is lower than the movement of the heart, the pressure on the head blood vessels is large, and it is easy to rupture, which leads to cerebral hemorrhage. Should choose some sitting or standing movements, can not do things such as lower sloping plate push, reverse roll, low push-ups, inverted.
Keep breathing evenly during exercise and not suffocating.
Hernia can lead to increased abdominal pressure, increased blood flow to the inferior vena cava, and increased left ventricular discharge, resulting in increased blood pressure.
Can not do static contraction movement.
Static contraction is to keep a certain movement posture, for example, when doing a dumbbell curl, bend the elbow to a 90 degree angle for a certain period of time, or when doing a squat, the knee joint is at a certain angle. .
Warm up and replenish well before exercise.
Warm-up can allow the body to adapt to changes in movement more smoothly and reduce the sudden increase in blood pressure. Appropriate hydration can reduce blood viscosity and lower blood pressure.
A method of conscious exercise intensity is employed .
Because taking antihypertensive drugs can cause heart rate to decrease, especially in the case of increased exercise intensity, there is no obvious change in heart rate, so the control method of conscious exercise intensity should be adopted, that is, the self-feeling is to reduce the exercise intensity. When the gas is not exhausted, it means that this intensity is too high for you.
Blood pressure should be checked before training. If it is higher than 200/110 mm Hg, it cannot be exercised.
It is generally believed that the intensity is in the range of 40%-80% of the maximum oxygen uptake, and is effective for reducing blood pressure in patients with hypertension. Studies have shown that the intensity of 50% maximal oxygen uptake is significantly lower than that of 75% maximal oxygen uptake. Exercise intensity is too strong, even exhaustive exercise, but will increase blood pressure after training. Therefore, the intensity of exercise is generally light and moderate.
Q : I usually go to work after work, but I have suffered from insomnia in the past month. I can't sleep until 11 o'clock in the evening . Is this caused by excessive diet or exercise?
A: Fitness exercises help to lose excess body fat, make the body strong and strong, and improve the body. However, when exercising, you must master a certain degree. Excessive exercise will have a negative impact on the body.
Excessive exercise means that the intensity of exercise exceeds the body's ability to withstand and adapt, causing physical and psychological changes. Under normal circumstances, in addition to causing insomnia, excessive exercise can also cause fatigue, weakness, ideological distraction, irritability, loss of appetite, and rapid heart rate. You didn't specify the fitness program and diet in your letter, so it's hard to determine the cause of your insomnia. If you exercise 6-7 days a week , you may want to reduce the number of exercises. If the exercise intensity is too high, it is necessary to reduce some exercise intensity. In addition, you can try some other exercise methods to see if the situation has improved. One more thing, has the number of coffee you have been drinking changed recently? If you eliminate these reasons, sleep still does not improve, you get a hospital treatment
Q : I am 65 years old. I am still healthy, with a height of 1.62 meters and a weight of 95 kilograms. However, when walking away, he will be out of breath and will not even be able to talk to his companions. Is this caused by obesity?
A : It is a good thing that you can go for a walk outdoors. Even more gratifying is that you also have a fitness partner, and fitness can help you maintain a strong fitness.
Another important role of fitness partners is to help you measure your fitness intensity. The “talk test†is actually a simple way to judge the intensity of exercise. If you feel comfortable during your workout and can continue to speak with your peers without panting, then this exercise intensity is right for you. On the other hand, if you can't talk consistently during the exercise, it proves that your exercise intensity is too great and you should slow down. In addition, you have to go to the doctor to check if there is a problem with your health.
You don't have to pay too much attention to your weight, you should focus on how to find the exercise intensity that suits you. As your fitness level continues to increase, your weight will gradually decrease, and by then you will be able to withstand greater exercise intensity and maintain longer exercise time.
Q : I used to practice track and field. The thighs and calves were thicker and not compatible with the upper body. Now I don't want to increase the circumference of my upper body. I just want to make my thighs and calves a little thinner and make my body look more coordinated. How can I reduce the circumference of the thighs and calves? In addition, I have heard that aerobic exercise for not less than 30 minutes with 80% of the maximum heart rate can consume fat and muscle. Is it longer and more expensive, that is, reducing muscle circumference and fat faster?
A: Because of the professional training, it is natural to have large and small legs. If the thick and large legs are not caused by fat accumulation, but by developed muscles, then if you reduce it, you only have to reduce your muscles. The problem is that when the body loses weight, it is the body's fat or muscles being consumed, and it is difficult to reduce only a certain part.
However, there is no way. Specifically, measures can be taken from two aspects: First, the negative balance of calories, the calorie intake is lower than the body's consumption (reducing the intake of fats and sweets; reducing the food intake throughout the day, especially for dinner), when the body consumes more than the photo When you get in the heat, your body will gradually consume fat or even muscle to provide heat. Perseverance will gradually become smaller. Second, in terms of exercise, according to what you said, long-term aerobic exercise is performed with 80% of the maximum heart rate . Once the exercise time reaches 30 to 60 minutes, the consumption of fat accounts for a large proportion; when the exercise lasts for 1 hour or even 2 hours, the protein (muscle part) will decompose to provide heat. In theory, long-term aerobic training for a long time can gradually reduce the circumference.
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