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The benefits to the body of aerobic exercise such as long-distance running are obvious. Modern people, especially urban people, are often severely inactive due to time and space constraints. When working for a long period of time, maintaining a single posture can cause many problems such as cervical spine and lumbar spine. Overnutrition leads to excessive body weight. After middle age, it becomes obese and gradually becomes a prevalent group of chronic diseases such as “three highsâ€; obesity can also cause snoring. Hypoxia at night during sleep can make the whole day's brains drowsy, energy loss, work efficiency is difficult to guarantee, or even induce cardiovascular accidents; the heart can not get proper exercise for a long time, instead of being fat, coronary atherosclerosis, coronary heart disease The rate will also increase... These terrible consequences that affect the entire body can in fact be avoided through exercise. The significance of fitness exercises such as long-distance running is just here.
However, long-distance running is good, but if for a long time, such as A-Gump and the “real world version of A-Gump†will cause some problems? In fact, people already know this. The marathon-level competitive long-distance running project still brings more harm to athletes. As we all know, the origin of the marathon project was to commemorate an Athens soldier who died because of a long distance run. In the long run, the body loses a lot of water and electrolytes and must be replenished in a timely manner; the burden on the heart is increased and the internal environment of the body fluids is changed, which can easily lead to arrhythmia; the participants’ sudden death was seen from time to time in the marathon. Therefore, before participating in the competition, the organizer must evaluate the athletes' body. When mass marathon activities are required, the participants are required to do their best. Long-term marathon competitions and training have caused marathon runners to suffer from various injuries. At the end of last year, Ethiopian personality Bresililassie, the holder of the world marathon record, could not be retired because of injury to his right knee.
The main potential hazard of long-distance running to the sports system lies in the knee joints. Foreign countries even use "Running Knee" to name the patellofemoral joint pain caused by improper exercise. For a long-term athlete with a large amount of physical exercise, it is particularly important to protect the knee joint. From the beginning, taking the right posture and strengthening the training of the anterior and medial muscles of the thigh can effectively prevent running knees. If the amount of exercise increases the knee condition you feel, then it's good to stop. The ice-covered area will relieve your pain. In addition, the jogging site also has an impact on the knee joints. It is best to avoid bumpy runways and to form a comfortable plastic runway. Many running shoes now have a shock-absorbing design, which can also reduce the knee's sports injuries to some extent.
Long-term large-scale training is fearful "sad"
In addition to the exercise system, the influence of long-term exercise training on the heart is also a topic of great interest to people. The benefits of proper exercise for health have become a consensus, but it has been unknown how high levels of endurance exercise will affect the heart over the years. Recently, some clinical observations have found that endurance sports training may lead to arrhythmia (not arrhythmia during exercise, but speculate that long-term endurance training changes the cardiac myocardium and affects the heart rhythm conduction system). In response, Spanish scientists designed animal models and experimented with rats: They divided male rats into two groups, one group took their rest as a control, and the other group continued to run in a certain way. Set to 4 weeks, 8 weeks and 16 weeks respectively. Finally, the histological and biochemical methods were used to study the changes of atrial ventricles in two groups of rats. The results showed that by 16 weeks, compared with resting rats, the "excessive" rats had eccentric heart hypertrophy, atrial dilatation, decreased diastolic capacity, and ventricular muscle showed obvious signs of fibrosis compared with the control group. Of the 12 rats that were overworked, 5 could induce ventricular tachycardia, compared with 1 in the control group. For those rats who had exercised for 8 weeks, myocardial fibrosis was better than those of those who continued to exercise. Therefore, scholars believe that for rats, long-term and intense endurance training can lead to myocardial fibrosis and can easily induce arrhythmia.
Since the life span of rats is much shorter than that of humans, if this rat's 16-week "endurance training" is pushed to humans, it is equivalent to humans continuing to run for more than 10 years. Such a large amount of exercise may only be achieved by certain athletes engaged in marathons or long-distance running. Whether conclusions of animal models can be established in humans need to be confirmed by medical investigations targeting humans themselves. According to a study conducted by the fitness 114 survey in 2008, older marathon runners have more signs of heart fibrosis than those of the same age group. However, this research has been questioned: Some old marathoners in the report did not start this project from a young age, and some people have a long-term history of smoking and other unhealthy habits. Therefore, it is impossible to exclude heart fibrosis caused by other factors. A similar study in the United Kingdom a few weeks ago was more scientific: They selected some long-distance runners or rowers who had participated in the British National Team or the Olympic Games as their research subjects. They all completed at least 100 marathons. In their sports career, they have all received long-term endurance training. Twelve of the participants were 50 years of age or older, while the other 17 were relatively young and ranged in age from 26 to 40. The study also recruited 20 physically healthy, non-endurance athletes over the age of 50 as controls. Scientists performed an MRI of the hearts of these subjects to assess their heart scars or fibrosis. The results showed that half of the elderly athletes had scars in their hearts. These individuals were the oldest athletes who practiced the longest time and practiced the most. However, young athletes and non-athletes control groups did not find evidence of myocardial fibrosis. Researchers believe that long-term, high-intensity endurance training does lead to heart fibrosis. The results of this study are consistent with those of animal models.
From the above studies, the long-term heavy exercise endurance training is indeed harmful to the heart, but we do not need to worry about this. For long-distance runners who use for fitness, few people can achieve the training intensity of the British national team or Olympic athletes. However, the United States "realistic version of Forrest Gump" mentioned earlier in this article is really necessary to check to assess the risk of heart fibrosis.
For individuals, how to grasp the amount of exercise is a real issue. Perhaps it is a good choice to “run with feelings.†I believe Forrest did not have the physical strength to cross the United States at the beginning. Gradually increase the amount of exercise to just not cause discomfort. The benefits of reasonable aerobic exercise far exceed the risk of excess exercise. Recent studies have also found that even with heart disease, aerobic exercise (endurance training) can benefit them. The unfavorable regulation of the autonomic nervous system of the heart caused by the disease can be reversed by proper exercise: aerobic exercise can moderately stimulate the parasympathetic nervous system and reduce the incidence of malignant arrhythmias (atrial fibrillation, ventricular fibrillation, etc.). Of course, the exercise of these special groups needs to be conducted under the close supervision of medical staff.
Run correctly and healthily
Even patients with heart disease have started to exercise, and lazy guys can't find a excuse to escape from exercise. In terms of exercise, if we can all have the same faith as A-Gump - of course, do not have to go to the same old land as he did - to live in health will only be a good thing.
Be warmed up before the start of the long-distance running. Warm-up enables the body's various organs to begin to adapt to the upcoming movements, so that the body temperature rises, the heart rate begins to accelerate, and the muscles in the legs relax to provide sufficient oxygen. The warm-up should last more than 10 minutes, so that the heart rate reaches about 70% of the maximum heart rate (maximum heart rate is equal to about 220-age), and if the temperature is high, warm-up time can also be reduced appropriately. If you feel a tight part of your body while warming up, you can stop and stretch accordingly to increase the flexibility of the tissue and avoid injury during exercise.
The correct posture should be mastered during the long-distance running. The question of which part of the foot landed first differs. However, full-footed or forefooted land is more beneficial to the body than the heel. The latter's shock to the human body and the impact of the knee must be greater. However, for amateurs or beginners, because the amount of exercise is not very large, and it is not necessary to pursue high speed, there is no need to force it. During the running, keep the center of gravity stable, avoid “sit and runâ€, shake and run from side to side, “including chest†and “probe†and control posture and breathing rhythm. In the long-distance running, we must pay attention to supplement water and electrolytes, but not too much at a time.
After the long-distance running, you can't rest immediately. You should do some sort of exercise to gradually restore your heart rate and breathing to a resting level. You should keep warm after exercise and don't take a shower while sweating. All these are to avoid short-term ischaemia of the brain. And cause syncope. After exercise, I often feel thirsty and heavy. I should not drink it at this time. I should not drink plenty of cold drinks to avoid overstimulating the gastrointestinal tract. If your muscles are sore, you can stretch and massage properly.
How to run correctly and healthily
You must remember A-Gump in the movie: The bearded man who walks across the United States and is ragged. From the east coast to the west coast, A-Gump ran tirelessly for 3 years, 2 months, 14 days and 16 hours. Then it came to an abrupt end and ran to the next segment of his life. The life of A-Gump's legendary run inspired countless people. Outside the screen, the real-world version of A-Gump’s story is also frequently reported. In the United States, a man named Dean Kanas has insisted on running for 16 years. According to reports, he only sleeps 4 hours a day, and most of the rest of his life is spent running. He participated in countless marathons and endurance races all over the country, leaving his footprints from the road to the world's driest desert. He even went home thousands of kilometers after the game. According to rough statistics, the total mileage run by Mr. Dean Kanas is enough to circle the Earth’s equator 4 times! The sport gives him strong muscles and strong bones. In our country, although there is no such kind of Gaga-style long-distance running madman, the long-distance running is also loved by many people as a convenient economic means of fitness.