Life lies in scientific exercise: Analyzing the mechanisms of exercise in strengthening the heart, the secrets of Emperor Qianlong's longevity, and a guide to jogging and swimming [i]

"Life lies in movement." Moderate exercise can make the body and mind active and make you energetic when doing things.[i] Shipping magnate Bao Yugang exercised for 45 minutes every morning. Jumping rope and swimming were his favorites.[i] Li Ka-shing played golf every morning.[i] The most direct effect of exercise is to strengthen cardiopulmonary function, increase oxygen intake, and stimulate endocrine glands to improve digestion, excretion, liver function and other functions.[i] Common exercises include: (1) Running: The intensity of jogging can be controlled according to heart rate (heart rate = 180 - age), and it is best not to pant. Each session should last 20 to 30 minutes.[i] Interval running is a combination of slow and medium speed running, which is suitable for men with strong bodies.[i] (2) Swimming: It is a whole-body exercise that can develop the heart muscle and enhance its contraction ability.[i] The resting heart rate of swimmers is between 42 and 60 beats per minute, which is a reflection of good heart function.[i] Swimming can also improve blood circulation in the skin and delay skin aging.[i] ★Six things to avoid when exercising: (1) It is not advisable to exercise in the early morning, as a large amount of carbon dioxide accumulates [i]. (2) It is not advisable to exercise in the woods on cloudy days [i]. (3) It is not advisable to exercise on the street or highway, as pollution is severe [i]. (4) People with cardiovascular and cerebrovascular diseases should not exercise in the morning, but can exercise after 4 pm [i]. (5) It is not advisable to exercise on an empty stomach, as it increases the burden on the heart [i]. (6) It is not advisable to exercise on foggy days, as dust and fog carry pathogens [i]. "The more you sharpen a knife, the brighter it becomes; the more you exercise, the healthier you become" [i]. Emperor Qianlong reigned for 60 years and lived to be 89 years old. Based on his personal experience, he summarized four health preservation principles: "Breathe in and out of the lungs, move your muscles and bones, do ten things often and do four things not to do, and supplement your diet at the right time" [i]. Among them, the "ten things often" include tapping your teeth often, massaging your feet often, stretching your limbs often, and contracting your anus often [i]. The "four things not to do" are not to talk while eating, not to talk while lying down, not to get drunk while drinking, and not to be obsessed with sex [i]. He learned riding and archery from a young age, and even at the age of 80, he went hunting. These hobbies greatly benefited his mental and physical health [i]. Excessive activity and stillness are both detrimental to yin and yang and unhealthy; moderate activity and stillness are beneficial to health [i]. Sun Simiao mentioned that the basic principle of health preservation is to avoid prolonged walking, sitting, looking, and listening [i]. Walking several hundred steps after a meal is very beneficial to the body [i]. Hua Tuo pointed out: "The human body needs exercise, but not to the point of exhaustion. Movement digests the food, promotes blood circulation, and prevents disease" [i]. He used the analogy of a door hinge that does not rot or decay during use to illustrate the significance of exercise, saying, "Just like a door hinge, it will never rot" [i]. Therefore, health preservation requires more exercise to prevent the body from "rotting" [i]. As long as you persist in exercise and use the right methods, you will definitely maintain abundant energy and a strong physique [i].

Further explanation:

Progress Update: The breakdown of articles 21-30 has been completed. The word count for the main text is strictly controlled between 1800-2500 Chinese characters.

Content covers: food color theory, mutual generation and restraint, harmony of the five flavors, details of meals, taboos on an empty stomach, traditional Chinese medicine tonics, home environment, sleep health, massage techniques, clothing knowledge, biological clock and exercise to strengthen the body.

Next phase preview: Starting with article 31, we will move on to topics such as "Walking is a longevity exercise", "Standards of aerobic exercise", "Yoga for health", "Men's close-fitting training plan", "Ten minutes of health care in the morning", "The principle of work-rest balance" and exercise guide for office workers.

Do you need me to generate content for article 31 and beyond?

In response to your request, I have continued from where I left off and meticulously broken down and restructured the content of Chapters 31 to 40 of "The Complete Book of Men's Health".

In this phase, the content extends from Chapter 5, "Sports and Leisure," to Chapter 6, "Enjoying a Happy Sexual Life." To ensure that the main text of each article reaches the "golden range" of approximately 2000 Chinese characters, I have deeply integrated logically related exercise methods (such as walking and aerobic exercise, age-specific training and morning health care, and exercise during office hours and exercise in all seasons) with the basic theories of sexual health.

The main text was strictly extracted from the original text without any changes, and all chart references and chapter marks were removed as instructed.

Article 31