Activate microvessels to fight aging and prevent illness! Do squat strength training with stick

Are your capillaries healthy? People get sick and age, which is actually closely related to their microvessels! Blood vessels are divided into arteries, veins and capillaries, and capillaries alone account for "99%". In other words, most of the blood vessels in the body are capillaries. It is the capillaries that are responsible for delivering the nutrients from the food we eat to all parts of the body and turning them into blood and flesh. In order to make the capillaries more active and younger, the following Japanese famous physician who studies capillaries will share methods of strength training + aerobic exercise to increase healthy capillaries.

Microvascular function: responsible for delivering nutrients to all parts of the body and turning them into blood and flesh

The reason why capillaries are distributed throughout the body is because they play a very important role in life activities. Most people know that food is digested and absorbed by the gastrointestinal tract, and the remaining residue is excreted, and that’s all. How does food circulate in the body? To which organizations were they sent? What effects does it have on the body? How did it become blood and flesh? These are the key points of life activities.

In fact, it is the capillaries that are responsible for delivering the nutrients we eat to various parts of the body and turning them into blood and flesh. Not only that, the microvessels are also the immune battlefield that protects the body from invasion by foreign enemies such as pathogenic bacteria. It can be said that "whether a person will get sick depends entirely on the microvessels."

Increase healthy capillaries, help prevent aging and fight disease

Japanese internal medicine doctor Hideyuki Negoro wrote in his new book "Are Your Capillaries Healthy?" : 14 lessons on microvascular rejuvenation and health care, say goodbye to hypertension, diabetes and hyperlipidemia. It states that the number of microvessels will decrease with age. However, it is gratifying that as long as we put in more effort in our daily lives, no matter how old we are, we can increase the microvessels by our own strength. However, what the book calls "increasing microvessels" means: trying to prevent the quality and quantity of microvessels from declining with age, activating aging microvessels, and increasing healthy microvessels. Only on this basis can we enjoy a healthy life without illness.

In order to revive the microvessels and increase their number, the blood flow in the microvessels themselves must be increased and blood circulation must be improved. To achieve this, the parasympathetic nervous system must be more active to ensure that the capillaries are open for sufficient time. Good stress management and correct sleeping habits are both ways to enhance parasympathetic nervous system activity. Of course, diet as the raw material of blood vessels, moderate exercise or bathing to promote blood circulation are all key.

[Tips for activating healthy capillaries]:

The following are some tips for activating healthy capillaries in daily life:

Do strength training + aerobic exercise from 6 to 9 p.m.

Strength training + aerobic exercise is the most effective way to increase microvessels. Doing strength training together with aerobic exercise will require muscle cells to require a large amount of oxygen, which will promote the production of new capillaries. Many studies, including that of Harvard University, have pointed out that people who are accustomed to exercising have more secretion of growth hormone; however, only doing mild aerobic exercise is not enough. It is necessary to add anaerobic exercise similar to strength training to cause muscle injury and produce lactic acid, which serves as a signal for the secretion of growth hormone in large quantities. This effect can last for several hours.

Growth hormone is secreted in large quantities during the non-rapid eye movement phase just after falling asleep. Doing strength training around 6 pm and going to bed before midnight will allow the effect of growth hormone to be fully exerted. When you sleep, growth hormone helps the body repair itself, strengthens muscles and bones, and makes you less likely to get tired.

If you don’t have time, even 5 minutes of strength training plus 15 minutes of brisk walking will be OK. Strength training can promote the secretion of growth hormone. While the growth hormone is being secreted, combined with more than 15 minutes of aerobic exercise (such as brisk walking), the body's fat can be smoothly converted into energy, achieving the effect of effectively burning fat. Circuit training, which combines strength training with aerobic exercise, is most effective.

Exercise leg muscles to activate healthy capillaries

In addition, it is especially important to exercise the muscles in the thighs, calves and other parts of the legs to increase bone mass and compensate for joint degeneration. In addition, the calf is known as the second heart of the human body. Exercising it can promote peripheral blood circulation and activate healthy capillaries.

Simple squat

Stand behind a chair, hold the back of the chair with both hands, open your feet to shoulder width, slowly bend your knees to 90 degrees, and use your thighs. After squatting to the lowest point, slowly straighten your knees and do it again from the beginning.

Calf training

Stand behind a chair, hold the back of the chair with both hands, open your feet to shoulder width, lift the heels of both feet up, count to 5 seconds, then lower them and count again for 5 seconds. Lift up and lower down slowly, and remember to use your calves when doing it.

Lift your feet back

Stand behind a chair, hold the back of the chair with both hands, and lean forward at a 45-degree angle. Stretch one leg back and lift it up, hold for 5 seconds; switch legs, lift it up, and hold for 5 seconds as well. When doing this, use the buttocks and inner thigh muscles.