Healthy self test: new year's fitness plan

The new year started, a lot of people have a new plan.

Do not know this, you improve or maintain their health state what plan? may be a lot of people do not have to maintain good health status included in the new year. Maybe you think you're young, your body is also good, keep it. However high working pressure and repeatedly lose weight or bad eating habits will be on your physical effects, leaving the potential danger. The new year approaching, for their own good health to be a plan.

Health plan as a first step: self health detection to formulate health plan will be first on their physical condition, for a physical feature self detection is essential.

Cardiac function test forward bend over 20 times, leaning forward, upright when breath when inspiratory. exercise before measuring and recording their own pulse, this is the finished data Ⅰ; immediately after exercise once measuring pulse, as data Ⅱ; 1 minute after logging, data Ⅲ.

The three data together, minus 200, 10, i.e. early to [(Ⅰ Ⅱ + + Ⅲ)-200]/10. If the number from 0 ~ 3, 000 heart features excellent; 3 ~ 6 is good; 6 ~ 9-General; 9 ~ 12 for the poor; 12 above, you should immediately seek medical advice.

Manual tests can be a step two step, fast climb five-story building on the good health status; if panting, shortness of breath, as the poor; on three floors is gasping as tired and the weak.

Back up the test 1 minutes for record number.

20-year-old, 45 ~ 50; 30-year-old, 40 ~ 45 times; 40 years old, 35 ~ 4 times; 50-year-old, 25 ~ 30 times; 60-year-old, 15-20 times as the best. If you do not qualify, then most likely you have been around the heart too much fat parcel, if things go on like this will have on the body causing great harm.

Breath test in quiet mode, normal breathing, record the respiratory rate per minute (a call to a ceiling of 2 times), the following frequency for all ages best value,

exceeds or falls below the number who belong to the poor; the 20-year-old, 35 ~ 40 times; 30-year-old, 30 ~ 45 times; 40 years old, 20 ~ 30, 50-year-old, 15-20 times; 60-year-old, 10 ~ 20 times. Take a deep breath, and breath-hold, the longer the better. slowly exhale, outbound time 3 seconds ideal; maximum breath-hold, a 20-year-old young man who is in good health, sustainable 90 ~ 120 seconds; over 50-year-old man, about 30 seconds. This test will indicate your lung function.

Test results? most people believe that the test results will have one or two entries are not eligible.

Either an unqualified requires you to strengthen the movement. Of course, different health problems should correspond to a different exercise.

(Practice editing: Tran Hung Wong)