How to hold your breath for 30 seconds

According to statistical analysis, 70% of the world's population is in sub-health. Women account for a very large proportion of the sub-healthy population. You feel tired, weak, often have pain here and itching there, but when you go to the hospital for a physical examination, all your indicators are normal. In fact, you have already been put into the category of "sub-health status". Therefore, you need some simple ways to comprehensively control your physical condition anytime and anywhere.

Bow vs Heart

Before the test, sit still for 5 minutes and measure the pulse rate a per minute; then stand up, bend the upper body slightly forward, and then return to the original position, which is actually the posture of bowing. Repeat 20 times (with a moderate frequency) and measure the pulse rate b again; rest for 1 minute and then measure the pulse rate c. Add up the three pulse rate readings, subtract 200, and divide by 10.

If the result is between 0 and 3, it means the heart is strong; if it is between 3 and 6, it means the heart is excellent; if it is between 6 and 9, it is average; if it is between 9 and 12, you may need to pay attention to heart problems; if it is above 12, you should see a doctor as soon as possible.

Single-legged standing vs. body fragility

The subject should of course keep his hands relaxed and close to his thighs, close his eyes, and stand up on one foot while another person watches the timer. The degree of aging can be judged by the time one foot remains stable and motionless. The measurement standards are: 9.9 seconds for men aged 30-39; 8.4 seconds for men aged 40-49; 7.4 seconds for men aged 50-59; and 5.8 seconds for men aged 60-69. The age calculation for women is 10 years later than that for men. The longer you stand, the slower the brittleness level. If you do not meet the standards, your biological age is already higher than your actual age.

Breath holding vs lungs

Although we rely on our lungs to breathe all the time, nothing made us realize the importance of lungs more than the SARS outbreak. The breath holding test can tell you whether your lungs are healthy. When swimming or taking a bath, take a deep breath, then bury your head in the water, hold your breath, and then exhale slowly to see how long you can hold it. Of course, the longer the better. If it is more than 30 seconds, it means your lungs are very healthy; if you can do it for 1 minute, your lungs are very strong.

Stairs Climbing vs Energy

Taking 5 floors as the limit, a person around 30 years old can walk up a double flight of stairs to 5 floors quickly with one step and still feel relaxed, which indicates that he is in good physical condition. A person around 50 years old should be able to walk up 5 floors one step at a time without resting halfway and without relying on the guardrail, and without obvious panting, which indicates that he is in very good physical condition. Regardless of age, if you are out of breath and have a rapid heartbeat, it means you have weak energy; if you feel tired and out of breath after walking up to three floors, it means you are physically weak and should strengthen your physical fitness.

Waist-to-hip ratio vs obesity

Women are most afraid of gaining weight as they age, so they shout "lose weight" every day, but they don't know that the most fatal thing is not obesity, but the cardiovascular disease caused by it. The World Health Organization uses waist-to-hip ratio to determine whether you are obese. When measuring, stand up with your waist circumference relaxed. The ratio of waist circumference to waist circumference should be less than 0.8 for men and less than 0.7 for women. According to the standards recommended by the British Society of Sports Medicine, when a woman's waist-to-hip ratio exceeds 0.85, she will be at risk of cardiovascular disease and should pay attention to adjusting her diet and exercise.