These new rules in August will affect our lives.

  CCTV News:The dining expenses of business travelers in central units will be settled by themselves, and the pension subsidy standards for some retired soldiers will be raised again … … A number of new regulations will be formally implemented in the coming August. Let’s see how this will affect your life and mine!

  National laws and regulations

  The meals of the business travelers of the central unit will be settled by themselves.

  The Ministry of Finance and others recently issued the Notice on Regulating the Collection and Payment of Travel Meals and Local Transportation Fees, clarifying that the central unit’s business travelers receive food subsidies and local transportation fees according to regulations during their business trips, which will take effect on August 1.

  The above notice requires that during the business trip, except for a working meal arranged by the reception unit according to the regulations due to work needs, the dining expenses will be solved by themselves. Business travelers who need the assistance of the reception unit to arrange meals shall inform the control standards in advance and pay the food expenses to the food providers.

  During the business trip, if the reception unit assists in providing transportation and there is a charging standard, the business trip personnel shall pay according to the standard, and the maximum amount shall not exceed the daily transportation fee standard; If there is no charging standard, each person shall pay 50% of the daily local transportation fee standard every half day.

  Some retired soldiers and other pension subsidy standards will be raised again.

  The Ministry of Veterans Affairs and the Ministry of Finance recently issued a notice, starting from August 1, the disability pension standard for the disabled, the regular pension standard for the "three families" (survivors of martyrs, soldiers who died in the line of duty, and survivors of deceased soldiers), and the living allowance standard for the "three reds" (veterans of the Red Army who retired in rural areas, veterans of the Red Army who went west in rural areas, and those who lost the Red Army) will be increased by 10% on the current basis.

  After bidding, the first-class disabled soldiers pension standards for war, work and illness are 88,150 yuan, 85,370 yuan and 82,570 yuan per person per year respectively.

  This is the second time to advance the bidding time to August 1 last year after raising the pension subsidy standards for some retired soldiers and other special care recipients on August 1 last year, and to increase the bidding for living allowances for demobilized soldiers in rural areas.

  At the same time, the regular pension standards for the families of martyrs, survivors of soldiers who died in the line of duty and survivors of deceased soldiers were raised to 27,980 yuan, 24,040 yuan and 22,610 yuan per person per year respectively. The living allowance standards for veterans of the Red Army in rural areas, veterans of the Red Army in the West Road Army in rural areas and the lost Red Army personnel have been raised to 61,130 yuan, 61,130 yuan and 27,580 yuan per person per year respectively.

  Article 12 Immigration and entry-exit facilitation policies will be implemented.

  On July 17, the Ministry of Public Security informed the public security organs of 60 measures to serve economic and social development, the masses and enterprises, among which 12 immigration and entry-exit facilitation policies were promoted nationwide, which will be implemented as the first batch of measures on August 1.

  The new policy mainly covers four aspects: first, expand the scope of foreign talents applying for permanent residence, and provide convenience for foreign high-level talents, foreign Chinese with doctoral degrees or working in key national development areas for a long time, foreign talents with significant outstanding contributions and special needs of the country, and foreigners working in China for a long time who meet wage annual income standards and tax standards; The second is to relax the scope of issuing long-term visas and residence permits, including foreigners who come to China for business, work and research; Third, broaden the scope of foreign talent introduction; The fourth is to improve the service management level of foreigners.

  Handling tax service complaints will be more convenient and efficient.

  In order to further deepen the "streamline administration, delegate power, strengthen regulation and improve services" reform and optimize the tax business environment, State Taxation Administration of The People’s Republic of China recently revised and promulgated the "Measures for the Administration of Tax Service Complaints" to standardize and optimize the tax service complaints, further improve the quality of supervision and complaints, and better safeguard the legitimate rights and interests of taxpayers and payers.

  The new method introduced in this revision has expanded the scope of tax service complaints and made the complaint boundary clearer; Broaden the channels of complaints and make the rights and responsibilities of the subject clearer; Standardize the acceptance process and recompress the processing time limit; Establish a quick handling mechanism to handle complaints more efficiently. The new measures will be officially implemented on August 1.

  "Green Building Evaluation Standard" was updated to five indicators.

  The Ministry of Housing and Urban-Rural Development recently released the revised national standard "Evaluation Standard for Green Buildings", numbered GB/T50378-2019, which came into effect on August 1, and the original "Evaluation Standard for Green Buildings" (GB/T50378-2014) was abolished at the same time.

  By contrast, the revised Evaluation Standard for Green Building establishes a new development model of green building, which is "people-oriented, emphasizing performance and improving quality". The original seven index systems of "land-saving, energy-saving, water-saving, material-saving, indoor environment, construction management and operation management" have been updated into five index systems of "safety, durability, health and comfort, convenient living, resource-saving and livable environment". In addition, the evaluation stage has been reset, the green building grade has been added, and the grade requirements have been set by layers.

  local laws and regulations

  Hainan: Traffic control for vehicles in other places.

  From 0: 00 on August 1st, Hainan will take traffic control on passenger cars that are not issued with license plates (including temporary license plates) in the province.

  Non-provincial number plate passenger cars entering the roads in Hainan Province shall be registered through the internet, telephone or window; The total number of days for each vehicle to pass each year does not exceed 120 days, and it can be handled multiple times. Non-provincial number-plate passenger cars that have been used in this province by institutions stationed in Qionglai and enterprises registered in Qionglai shall be subject to the filing management of transitional passes, and the transitional period shall end on December 31, 2020.

  Guiyang: adjusting the standard of residents’ medical insurance treatment

  According to Guiyang Medical Insurance Bureau, starting from 0: 00 on August 1st, Guiyang will adjust and unify the payment and treatment standards of basic medical insurance and major illness insurance for urban and rural residents.

  Among them, the annual maximum payment limit of Guiyang urban and rural residents’ basic medical insurance pooling fund has been raised to 250,000 yuan. According to the level of the hospital, the proportion of the hospitalization pooling fund for urban and rural residents and the individual sharing of the insured is adjusted as follows: the proportion of the first-class hospital pooling fund is 77%, and the proportion of individual payment is 23%; The proportion of overall fund payment in secondary hospitals is 75%, and the proportion of individual payment is 25%; The proportion of overall fund payment in tertiary hospitals is 60%, and the proportion of individual payment is 40%.

  Wuhan: Real estate agents fully implement real-name registration system.

  On June 14th, Wuhan Housing Management Bureau issued the Detailed Rules for Implementing the Measures for the Administration of Real Estate Brokers in Wuhan (Draft for Comment), which came into effect on August 1st and was valid for 5 years. It stipulates that real estate brokers should register their real names according to state regulations, and brokers should wear real-name registration cards when practicing.

  The above detailed rules also require that brokerage institutions and personnel should be held liable for violating the detailed rules: if a real estate brokerage institution releases the housing information without authorization or fails to do so as required, the district housing management department shall order it to make rectification within a time limit, record it in the credit file, cancel the online signing qualification and impose a fine of more than 10,000 yuan and less than 30,000 yuan. In addition, if the third-party online media release the listing information without authorization or fail to release it according to the regulations, it will also be investigated and dealt with by the market supervision department according to law.

  Wenzhou: Garbage classification standards will be implemented on August 1.

  After Shanghai, Zhejiang Wenzhou version of garbage sorting is coming.

  From August 1st, Wenzhou will implement the latest "Classification Standard for Urban Domestic Waste" issued by Zhejiang Province. Domestic waste is divided into four categories: recyclable, harmful waste, perishable and other wastes. Units and individuals who violate the unclassified domestic garbage shall be ordered to make corrections by the administrative department of city appearance and environmental sanitation; Refuses to correct, the individual shall be fined below 200 yuan, and the unit shall be fined above 500 yuan and below 5,000 yuan.

  ▌ This article Source: CCTV News Synthesis

"Value Creation" Leads Workers’ Life to "Happiness Upgrade"

When I came to Tongjiang, Sichuan, a mountain stood tall and mountainous, and countless dangerous roads, deep canyons and valleys made people linger. Winding along the provincial highway 204, the house with red tiles and white walls, which is the residence of Qingyukou Reservoir Project of China Railway 11th Bureau, is located in the mountains of full of green, which is particularly eye-catching. Recently, the 11th Bureau of China Railway has built an intimate, comfortable, civilized and harmonious workers’ home in the project site.

Project Resident (Photo courtesy of China Railway 11th Bureau)

The project has a planned construction period of 67 months, surrounded by mountains and inconvenient transportation. How to build a caring, comfortable, civilized and harmonious home for employees in the project with long construction period and poor environment, and how to "upgrade happiness" for employees’ lives through value creation actions has become the primary problem of the project.

Adding "face value" externally and refining "temperament"

"I never dreamed that I could live in an’ ecological community’ in full of green." Sun Wugang, captain of the survey team of Qingyukou Reservoir Project of China Railway 11th Bureau, said with a big smile that he had gone through more than ten projects, and this was the most beautiful place where he lived.

Walking into the project site, a lush face hit. Movable flower stands adorn every corner of the station, the walls are covered with bionic turf, and the grass is planted below, so the station is full of vitality. "Piece-by-piece" greening pattern echoes the pines and cypresses on the mountains behind it, showing the beauty of nature.

In the "mini-park" between the corridors in the dormitory area, employees can watch the game on the stone table, take a leisurely walk on the "S"-shaped aisle, or take selfies next to the newly blooming flowers … The park with an area of less than 80 square meters has become a good place for employees to relax, take a nap and have a morning exercise.

When I come to Happy Farm, the employees will dig up the soil and water the land after work, and they are very busy. Zhang Ming, secretary of the Party branch of the project, said that Happy Farm is divided into fields and managed by employees themselves, which not only allows everyone to taste fresh and delicious fruits and vegetables after hard farming, but also enhances employees’ sense of acquisition and happiness.

Project workers reclaim vegetable fields (Photo courtesy of China Railway 11th Bureau)

Building "innovation" and serving "mind-wandering"

When you visit the project staff dormitory, you will find that, unlike the traditional dormitory, a partition board is installed in the middle, which divides an original 3×6-meter standard dormitory into two 3×3-meter small single rooms.

"Don’t underestimate this board, not only not afraid to disturb my roommate, but also give me a comfortable and private space." Jiang Lan, an employee of Qingyukou Reservoir Project of China Railway 11th Bureau, praised the minor changes in the dormitory.

At the beginning of entering the site, the project team decided to rotate the standard dormitory by 90 degrees through the topographic investigation and overall layout of the project site, and split the double dormitory into a single dormitory in the form of "dividing the dormitory and sharing air conditioning". The results show that it can not only achieve the goal of single dormitory for employees, but also save the space of eight standard dormitories, further optimizing the allocation of home construction expenses.

Compared with the "innovation" of single-room dormitory, the personalized service of employees is "taking the heart". The "tree hole mailbox" hand-made by employees is particularly conspicuous. Employees can put troubles, whispers or suggestions on the project into the mailbox, which will be collected by the project office in a unified way, so as to reasonably meet their thoughts and expectations.

The "point-to-order" service in public areas can meet the needs of employees for "ordering food", "ordering books" and "penalty". What they want to eat, read and play can be served in a day. Many employees laughed and said, "This service is more timely than I bought express delivery."

In addition, the project insists on high quality, pays attention to details, advocates economy, seriously studies the problem of "urgent need" of employees, creates a "home" environment with sincere feelings, and creates a good atmosphere of civilization, harmony, unity, safety and happiness through warm-hearted activities such as collective birthdays and holiday condolences.

"Ascending" Position "Wisdom" Technology

While meeting the needs of employees’ office life, the needs of spiritual civilization cannot be left behind. Yang Liandi’s Denggao Cultural Hall is the core cultural position of the project.

Covering an area of 156 square meters, the exhibition hall is an educational position and a window for publicity, which blends the corporate climbing culture with the local red culture and fully displays the good image of the enterprise and the local cultural heritage. Relying on the exhibition hall, the project actively organizes cadres and workers in party member to carry out centralized study, party class education, theme party day activities, etc., so as to continuously improve workers’ ideological awareness and enrich their spiritual life.

The digital control center next to the exhibition hall is also one of the important "punch points" in the project station. The sand table of the reservoir dam and the large screen of information management and control are all available, and the most eye-catching one is the application display of BIM technology. The application can realize three-dimensional visual disclosure, automatic monitoring and other functions, and provide digital and informational technical support for efficient decision-making, demonstration, command, evaluation and emergency management of the project. Without going to the site, employees can remotely monitor and know the "health information" of the main structure of the dam in real time, thus realizing convenient and efficient office work.

In addition, the project is also equipped with a staff library, a spacious and comfortable activity room, a clean and tidy bathroom, a safe and intelligent pedestrian-vehicle diversion channel … complete resident facilities, and meticulous and caring services, all of which reveal the intentions and feelings of the project in the process of building a home.

In the next step, the project will continue to update and improve the construction of "home", highlight humanistic care, strengthen cultural guidance, help project production, make "home" more like home and make "home" happier.

9 am! AFC executives announced great good news: Congratulations to China Football, and the fans cheered in unison.

Just like a model in heaven, it is really a good example in the world, this creator, positive energy! Welcome everyone to pay attention, like, comment, forward and collect, thank you!


China football ushered in the dawn of revitalization. On the morning of October 31, Beijing time, China football ushered in exciting news. The latest report of the Asian Football Federation (AFC) shows that in a positive meeting with China Football Association President Song Kai in Doha, AFC President Salman promised to support the revival of football in China. This commitment quickly triggered a heated discussion and concern among the fans.

During the meeting, Salman took note of the statement made by Song Kai at the China Football Association Congress, and he emphasized his firm determination to reform and promote the development of football. AFC President reiterated that AFC will fully cooperate with China Football Association and make joint efforts to realize the revival of football in China. This statement is a powerful positive energy for China football.

Over the years, the level of football in China has been widely concerned and criticized, especially the performance of the national team in important competitions often disappoints fans. Nowadays, the top management of AFC has clearly indicated that it will support China football, which is undoubtedly a shot in the arm for domestic football and a great affirmation and encouragement for China football.

The fans responded enthusiastically to this news, and they held great hopes for the support of AFC, believing that this would bring new development opportunities for China football. Everyone is expecting that, with the help of FIFA, the China team can achieve better results in future competitions and present a more professional competitive level.

In addition, this incident has also aroused widespread concern from all walks of life. All major media and football critics believe that the support of AFC may become a turning point in the development of football in China, which indicates that football in China is expected to achieve a real rise.

To sum up, Salman’s statement marks a new milestone for China football. With the support of AFC, the future development of football in China is full of possibilities and hopes. We also hope that the football community in China can seize this opportunity, make continuous efforts, enhance international competitiveness, and finally win honor for the country.





This article is really exciting. AFC President Salman’s positive attitude has ushered in the dawn for China football, and this kind of high-level support is undoubtedly a spur, which can stimulate the confidence and fighting spirit of the football community in China. This also caused me to think about the influence of football at the national level. Football is not only a sport, but also a reflection of the national image, so the prosperity of football also affects the face and dignity of the country.



The article mentions the enthusiastic response of fans to the support of AFC, which reflects the love and expectation of fans for national football. This reminds me of the cohesion and influence of football on society. Football is a global sport, and the fan culture is a bond that connects people closely. The revival of football in China is not only the team’s own business, but also the expectation of thousands of fans in Qian Qian. This also inspired me to think about how sports can play a wider role in society and promote social unity and development.



Furthermore, the article mentioned that the support of AFC may be a turning point in the development of football in China, which led me to think about sports and international cooperation. Sports is an international language, and communication between countries can be smoother through sports exchanges. As one of the most popular sports in the world, football can provide an opportunity for friendly exchanges between countries. Therefore, the support of China football on the international stage is also a powerful manifestation of international sports cooperation.



Finally, the article emphasizes that China football should seize this opportunity and constantly strive to enhance its international competitiveness. This reminds me that success in any field requires unremitting efforts and strength improvement. Football is no exception. To stand out on the international stage, we need the professional quality of players, the level of coaching team and the improvement of infrastructure. This is also a process in which a country needs all-round efforts to develop its football career.



Generally speaking, the news that China’s football is rejuvenating is not only a great benefit to the sports world, but also an improvement to the national image and social cohesion. I hope that with the support of AFC, China football can live up to expectations and achieve a real rise.



Generally speaking, the news that China’s football is rejuvenating is not only a great benefit to the sports world, but also an improvement to the national image and social cohesion. I hope that with the support of AFC, China football can live up to expectations and achieve a real rise.



Generally speaking, the news that China’s football is rejuvenating is not only a great benefit to the sports world, but also an improvement to the national image and social cohesion. I hope that with the support of AFC, China football can live up to expectations and achieve a real rise.


Growth of 121.0%, 84.2% … China promotes the high-quality development of cultural tourism.

Click to watch the video

CCTV News:The Press Office of the State Council held a series of press conferences on the theme of "Opening by Authorities" today (December 14th). According to the relevant person in charge of the Ministry of Culture and Tourism, in the first three quarters of this year, there were 342,000 commercial performances nationwide, and the box office revenue was 31.54 billion yuan, up by 121.0% and 84.2% compared with the same period in 2019.

In order to promote inbound and outbound tourism, the national travel agencies and online travel enterprises have been resumed to operate the outbound group travel business of China citizens to 138 countries. In addition, in order to carry forward the excellent Chinese traditional culture, we are actively promoting the application for the Beijing Central Axis and the Spring Festival.

Source: CCTV

Exercise is very important. Do you know which kind of exercise suits you best?

After getting old, you also need to maintain a reasonable weight. In addition to "keeping your mouth shut", you should also "open your legs". In sports, the elderly are recommended to do four kinds of sports, namely, mild to moderate endurance exercise, stretching exercise, muscle strength strengthening exercise and balance training.

Because of the particularity of the elderly’s own physiological characteristics, the selected sports should be low-load, low-antagonism, soothing and quiet. You can choose stretching, relaxation, calisthenics, aerobic exercise and strength exercise according to your specific situation, taking into account aerobic, muscle strength, joint flexibility and balance ability. The exercise form should be simple, gentle, relaxed and happy.

Sports suitable for most elderly people are:

01

Durability project

Walking, jogging, swimming, indoor cycling, etc., improve the cardiovascular system and respiratory system functions.

02

Power project

Leg lifting, standing on one foot, squatting, strength ball, hanging, light equipment lifting weights (dumbbells), etc., to enhance muscle strength and prevent joint injury.

03

Flexibility project

Tai Ji Chuan, aerobics, dance for the elderly, etc., to improve coordination and delay joint aging.

04

Balance training

Standing on one leg, eye tracking, etc.

How to evaluate whether the intensity of exercise is appropriate?

Proper exercise

Moderate sweating, slightly tired, slightly comfortable after exercise, pulse recovered in about 10 minutes, good food and sleep, full of energy the next day.

Excessive exercise

Sweating a lot, palpitation, shortness of breath, extreme fatigue after exercise, poor food and sleep, pulse can not be recovered within about 15 minutes, fatigue all over the next day, lack of interest in sports.

Insufficient exercise

There is no sweat and fatigue during exercise, and the pulse change is not obvious. After exercise, it will return to a quiet heart rate within 3 minutes.

Source: Health Consultation.

Source: National Healthy Lifestyle Action

What exercise do you choose to lose weight? How to arrange exercise and burn fat with the highest efficiency?

# To lose weight, what exercise would you choose and how to exercise to burn fat with the highest efficiency? #

How to choose exercise to lose weight? Don’t just watch the calories burned!

To lose weight, many people will choose running, swimming and other sports that seem to consume a lot of calories, but in fact, burning calories is not the same as burning fat. Burning fat needs to convert fat into energy, which requires oxygen, that is, it needs long-term aerobic exercise.

What are the differences in fat burning efficiency among several different exercise modes?

Mode 1: Aerobic exercise has the highest fat burning efficiency.

Aerobic exercise can improve heart rate and breathing, accelerate oxygen circulation and promote fat metabolism, thus achieving the purpose of burning fat. Recommended aerobic exercise includes jogging, brisk walking, swimming, elliptical machine and so on.

Among them, jogging and brisk walking can choose low-intensity exercise for a long time, while swimming and elliptical machine can choose moderate-intensity exercise for a short time.

You can choose the exercise that suits you according to your physical condition, or start with the low-intensity exercise, and with the improvement of physical endurance, gradually increase the training intensity and choose the exercise with higher calorie consumption value, so as to stick to it.

Mode 2: Aerobic+strength training to lose weight more efficiently.

If only aerobic exercise is carried out, the rate of fat consumption will gradually decrease, and at the same time, the problem of muscle loss will occur, which is not conducive to the construction of lean physique.

Therefore, it is suggested to add some strength training on the basis of aerobic exercise, such as squats, lunges, push-ups, pull-ups, etc., and train once every other day for 30-40 minutes each time, which can help maintain muscle quality, improve their basic metabolism, and make their figure lines better after slimming down.

Summary:People who lose weight should choose the exercise mode that suits them, insist on exercising and eat reasonably, so as to lose weight more efficiently and move towards a healthy life.

This summer, we selected more than 100 new fashionable hairstyles, which are good-looking and thin-faced, and the cut is very different.

Hairstyle is a way to show personal charm. Choosing a hairstyle that suits you can not only increase your confidence, but also make the whole person look more fashionable and dynamic.

In this article, I sorted out 100 popular hairstyles, including short hair, long hair, straight hair, curly hair, collarbone hair and micro-curly hair.

I hope I can provide you with inspiration and make you glow with new style!

Flying short hair: neat short hair cut, with a light layering, suitable for showing self-confidence and capable image.

Bobo head: classic wave curl, showing romance and elegance, which is the first choice for fashionable women.

Asymmetric tailoring: one side is long and the other side is short, creating a sense of avant-garde and suitable for women with personality.

Short hair dyeing: through dyeing and perm technology, it adds layers and colors to short hair and shows fashion attitude.

Straight hair: Simple and classic straight hair, showing dignity and elegance, suitable for various occasions.

Big curly hair: curly and natural big wavy curly hair adds feminine temperament and makes you more charming and moving.

Yu Gubian: Exquisite and elegant braiding can be a simple two-strand Yu Gubian or a complicated braiding style, which is suitable for formal or leisure occasions.

Ring-buckle long hair: a part of long hair is fixed behind the ear through buttons or hair accessories, showing a fresh image while retaining the elegance of long hair.

Natural micro-curls: show natural and casual micro-curls, add a playful and lovely atmosphere, suitable for daily life.

Tight curly hair: by using curling iron or perm technology, we can create a tight curly hair effect and show personality and fashion.

Large volume in middle: divide the big wavy curly hair into middle, increase the layering and romantic atmosphere, suitable for various occasions.

Mermaid curly hair: through curly hair and rising tailoring, we can create a vibrant and dynamic mermaid curly hair, showing the mysterious and charming image of the sea goddess.

Natural straight hair: straighten the hair tail to create a natural and elegant straight hair effect, showing simplicity and fashion.

Clavicular hair with internal buckle: Turn the hair tip inward to create a soft and elegant image, suitable for various occasions.

Ring braiding: a part of hair is braided into a ring shape, which matches the length of clavicle hair to add layering and personality charm.

Split micro-curl: through micro-curl technology, the clavicle hair is made into a delicate and charming micro-curl hairstyle, showing fashion and femininity.

Natural micro-curly long hair: keep the length of long hair, create a natural and casual effect through micro-curling, and add feminine charm to women.

Side-divided micro-roll: divide the long hair into one side, and then use the curling iron to create a delicate micro-roll, showing elegance and fashion.

Lightweight layered long hair: through layered cutting, a light long hair shape is created, and with micro-volume, it shows a light and dynamic effect.

Twist the flower head: twist the long hair into the shape of the flower head, with micro-rolls, showing a different personality charm.

Whether you like short hair or long hair, straight hair or curly hair, clavicle hair or micro-curly hair, you can find a suitable choice among these 100 popular hairstyles. Hairstyle can not only show personal style, but also enhance the overall image. I hope this article can provide you with inspiration, let you shine on the fashion stage and show your unique beauty potential!

It is recognized that the best exercise in the world is actually not running, but walking.

Original content, those who carry it without authorization will be investigated!

Fast walking is a sport with lower intensity than jogging, which belongs to all people, old and young.

For obese people, walking training is easier to start with in exercise selection. Although brisk walking consumes less calories than jogging, it can consume 400 calories if you persist for 1 hour.

And long-term adherence to fast walking has many benefits:

1. People who insist on walking fast for a long time will find that the strength of lower limbs becomes stronger, walking becomes more and more powerful, and climbing stairs becomes easier and easier.

2. Walking fast can help you get rid of the lumbar spine.Sitting for a long time will deform your spine and cause back pain, and brisk walking can help cure these sub-health diseases.

3. Fast walking can help you prevent osteoporosis and improve bone density.As we get older, our calcification loss will accelerate, bone density will decrease, and your aging will accelerate. Walking quickly can effectively improve bone density and delay the aging of the body.

4, help the body burn fat to lose weight.For severely obese people, walking fast for 1 hour every day is also very high in calorie consumption. Because their own weight base is large, walking fast is equivalent to carrying weight forward, which helps to lose weight.

There was once an obese patient who weighed 180 Jin. His weight base was too large to jog because his cardiopulmonary function could not keep up. He chose to walk for an hour every day and lost 20 pounds in three months.

5. Improve blood pressure.Insist on walking fast, which is a health exercise recommended by doctors, and has a certain improvement effect on people with hypertension. Because patients with hypertension are not suitable for high-intensity training, brisk walking belongs to mild, medium and low-intensity training, which is helpful to lower cholesterol, blood lipid and blood pressure and have a healthy body state.

6, promote the brain to secrete dopamine, you will be happy.Walking fast is also a kind of exercise. Exercise can decompress and release pressure, and your mood will be optimistic. People will be more confident and have a better attitude to face life and work.

The best sport in the world is actually not running, but walking!

For those who lack exercise, running is difficult to persist. You will be exhausted after 10 minutes every time, because your cardiopulmonary function can’t keep up and your physical foundation is poor, and you will easily give up. Walking fast is easier to stick to, and you can adjust the walking speed according to your physical condition.

How to arrange walking training?

For people who have no sports foundation, you can start with walking for 30 minutes every day and gradually increase the exercise time to 40 minutes, 50 minutes and 60 minutes.

When you feel more and more relaxed and walk effortlessly, you can improve your exercise intensity and carry out training combining brisk walking and jogging. 40-60 minutes each time. Exercise 4-5 times a week for more than 3 months and you will feel the transformation of your body!

Read the 5000-year history of China in one breath.

The origin of Chinese civilization can be traced back to Pangu’s creation, and around 3000 BC, three emperors and five emperors appeared, which was the beginning of China civilization. In 2500 BC, Emperor Xuanyuan fought against Chiyou, which was called "the battle between the two deer" in history. In 2697 BC,In the first year of the era of the Yellow Emperor, the five emperors abdicated the throne, and those who could live in it were transferred to Yu and Dayu to control the water, but they did not enter the house for three times.In 2000 BC, Dayu was elected as the Emperor for his meritorious service in controlling floods. Since then, the Xia Dynasty has been formally established.

In 2060 BC, after Dayu’s death, his son inspired a coup and forcibly seized the throne, thus destroying the abdication system. After the death of Qi in 2020, his son Taikang ascended the throne. When Taikang was in power, he was greedy for pleasure, causing people’s resentment to boil. Hou Yi seized power, which was known in history as Taikang’s loss of the country and made Zhong Kang, Taikang’s younger brother, king of Xia, but the real power was in the hands of Hou Yi. In 1974, Hou Yi was killed by Han Zhuo, a close confidant, and became king on his own, and the Xia Dynasty perished. In 1933 BC, Shaokang, the direct grandson of Taikang, killed Han Zhuo with the help of the elders of the Xia Dynasty and restored the Xia Dynasty, which was called Shao Kang Zhongxing in history. In 1652 BC, Xia Jie, the 17th monarch of Xia Dynasty, ascended the throne. He was fatuous and cruel, drinking and having fun all day. Finally, in 1600, he was defeated by Shang Tang in the war of singing songs, and the Xia Dynasty was destroyed for 477 years.

In the same year, the governors elected Shang Tang as the son of heaven, and the Shang Dynasty was formally established.After the establishment of Shang Dynasty, Shang Tang died in the thirteenth year of his reign, and Waic succeeded to the throne. Waibing died after three years in office, and his younger brother Zhong Ren succeeded him. Zhong Ren died after four years in office. At this time, Yi Yin, the founding elder, was in charge, and Tai Jia, the son of Tai Ding, succeeded to the throne. Under Yi Yin’s urging, Tai Jia’s behavior was passable in the first two years after he succeeded to the throne, but not since the third year. He gave orders at will, indulged in pleasure, tyrannized the people, was in a daze, and undermined the laws and regulations formulated by Shang Tang. Although Yi Yin tried every means to persuade him, he wouldn’t listen, so Yi Yin had to exile him to the Tong Palace near the cemetery in Shang Tang, and let him reflect on himself. He was a regent, and he was known as "Yi Yin put too much armor". After three years in Tonggong, Tai Jia repented and blamed himself, and Yi Yin welcomed him back to Bodu (now Shangqiu City, Henan Province) and returned to his administration. When Tai Jia returned to power, he was able to Xiu De, and all the governors surrendered to Shang Wang, and the people were at peace.

Before 1250, after Wu Ding, the 22nd monarch of Shang Dynasty, ascended the throne, the national strength reached its peak, which was called the flourishing age of Wu Ding in history. Before 1046, when Zhou Wang, the last monarch of the Shang Dynasty, ascended the throne, the Shang Dynasty had gradually declined, and various governors rose up and rebelled. Zhou Wang personally led the troops to counter the rebellion, but years of fighting greatly consumed the national strength. Finally, Zhou Wang was defeated by Zhou Wuwang in the battle of Makino and set himself on fire and died. Since then, 554 years after the founding of the People’s Republic of China, the Shang Dynasty has been passed down for 30 generations. At the same time, the longest dynasty in history, the Zhou Dynasty, was formally established.

In 711 BC, when Zhou Youwang, the 12th monarch of the Western Zhou Dynasty, was in power, he loved and praised him. The famous "bonfire play vassal" was Zhou Youwang. In order to win the favor of praise, Zhou Youwang abolished the queen Shenhou and Prince Ji, and Shenhou, the father of Shenhou, joined forces with the dog to kill Zhou Youwang. Since then, the Western Zhou Dynasty, which was founded in 275 years and spread to 12 kings, has perished. This year, Shen Hou won the throne of the abolished Prince Ji for Zhou Pingwang and moved the capital to Luoyang to the east. Therefore, this period of the Zhou Dynasty is called the Eastern Zhou Dynasty. The Eastern Zhou Dynasty was divided into two periods: the Spring and Autumn Period and the Warring States Period. Before 403, the surrounding kings named Han Qian and Zhao Ji, doctors of the State of Jin, as four princes. Even if the three families were divided into Jin, it ended in the Spring and Autumn Period and began in the Warring States Period, and Zhou Tianzi became the mascot of various vassal States completely. Three hundred and fifty-six years ago, Qin Xiaogong began to reuse Shang Yang and carry out political reform. After Shang Yang’s political reform, the national strength of Qin increased greatly. In the first two hundred and forty-nine, the Eastern Zhou Dynasty, which was spread to twenty-five kings in 515, was destroyed by the State of Qin. In the first 221 years, Qin Shihuang officially proclaimed himself emperor after destroying the six countries and established the Qin Dynasty.

Two hundred and ten years ago, Qin Shihuang died of illness, and Qin Shihuang Hai succeeded to the throne for Qin Ershi. After Qin Ershi succeeded to the throne, eunuch Zhao Gao mastered the real power and exercised brutal rule, which finally aroused the uprising in Wu Guang, Chen Sheng. Subsequently, Xiang Yu and Liu Bang also fought against Qin. In the first two hundred and seven years, Zhao Gao forced Qin Ershi to kill and then changed to Zi Ying. Succession. Five days later, Zi Ying killed Zhao Gao. A month later, Liu Bang led his troops into the customs, and Zi Ying surrendered to Liu Bang. Since then, the Qin Dynasty, which existed for fourteen years, has perished. In the first two hundred and two years, after Liu Bang defeated Xiang Yu in the Chu-Han dispute, he proclaimed himself emperor in Dingtao, Shandong Province, with the title of Han, which was called the Western Han Dynasty in history.

Thirty-three years ago, the twelfth emperor of the Western Han Dynasty became Emperor Han. During Liu Ao’s reign, he indulged in Jiuse Yu all day, and formally allowed his consorts to rule, which led to the imperial hegemony, and was dominated by the Queen Mother Wang Zhengjun, who laid the foundation for later Wang Mang to usurp the Han Dynasty. In the eighth year of AD, Wang Zhengjun was often forced to hand over the imperial seal, and Liu Ying was coerced to usurp the Han Dynasty and establish a new dynasty. Four times. In 210, the Western Han Dynasty, which spread to fourteen emperors, perished. In 23 AD, the reform failed, which led to the Red Eyebrow Uprising in Lin Lu, and was often finally killed by Lu Linjun. Since then, the new dynasty that has been thinking about the country for fifteen years has perished. In AD 25, Liu Bang’s ninth grandson Liu Xiu proclaimed himself emperor after the demise of the New Dynasty, and continued the title of the Han Dynasty. History says that in 184, after the twelfth emperor of the Eastern Han Dynasty, Emperor Han Ling succeeded to the throne, he extorted and sold officials and titles, and finally the Yellow Scarf Uprising broke out. Although the uprising was put down, the warlord regime and the situation of the Eastern Han Dynasty existed in name only was irreversible, which led to the formation of the situation of the Three Kingdoms.

In 220, Cao Cao, a powerful minister in the Eastern Han Dynasty, died, and his son Cao Pi forced Emperor Xiandi to abdicate the throne and change his title to Wei. At this point, 195 years after the founding of the People’s Republic of China, the Eastern Han Dynasty, which passed down for 14 generations of emperors, officially perished, and history entered the Three Kingdoms period. In 221, Liu Bei proclaimed himself emperor in Chengdu in order to revive the Han Dynasty. His country name was Han, which was called Shu Han in history. In 229, Sun Quan proclaimed himself emperor in Wuchang, with the title of Wu, which was called Dongwu in history. In 263, Si Mazhao, who held the power of Cao Wei, destroyed Shu Han. In 266, after Si Mazhao’s death, his son Sima Yan forced Emperor Wei Yuan to abdicate and changed his country name to Jin, which was called the Western Jin in history.

In 280, Sima Yan sent troops on a large scale to destroy Soochow and unify the Three Kingdoms. In 290, after the death of Sima Yan, Emperor Hui of Jin succeeded to the throne. Because of his fatuity and incompetence, the Eight Kings rebelled, and the national strength of the Western Jin Dynasty was seriously weakened, and the surrounding ethnic minorities took the opportunity to rise rapidly. In 316, the Huns captured Chang ‘an and captured Emperor Chen. Since then, 51 years after the founding of the People’s Republic of China, the Western Jin Dynasty, which spread to four emperors, has perished. After the demise of the Western Jin Dynasty, all ethnic groups successively established countries in the north, which was called the Five Lakes and Sixteen Countries in history. This was also the most chaotic era in China’s history. In 317, Si Marui, the imperial clan of the Western Jin Dynasty who fled south to Jiankang, rebuilt the Jin Dynasty in Jiankang City after learning of the death of Emperor Chen, which was called the Eastern Jin Dynasty in history. In 383, Fu Jian, the former king of Qin Dynasty, marched south to conquer the Western Jin Dynasty after unifying the north. As a result, Fu Jian was defeated by the Eastern Jin Dynasty in the battle of Feishui. After the war, the former Qin dynasty was badly weakened and all ethnic groups became independent. In 420,Emperor Wu of the Eastern Jin Dynasty forced the Jin Dynasty to meditate and established the Liu and Song Dynasties. History entered the Southern and Northern Dynasties..

Since then, after the demise of the Southern Song Dynasty, four dynasties, namely the Southern Qi Dynasty, the Southern Liang Dynasty and the Southern Chen Dynasty, have appeared in the south, which are collectively called the Southern Dynasties. In 439, Tuoba Tao, the Northern Wei Emperor, reunified the North after Fu Jian, the former king of Qin Dynasty. Since then, after the demise of the Northern Wei Dynasty, five dynasties, namely, the Eastern Wei Dynasty, the Western Wei Dynasty, the Northern Qi Dynasty and the Northern Friday Dynasty, have appeared in the north, and they have confronted the courtiers of the Southern Song Dynasty, the Southern Qi Dynasty and the Southern Liang Dynasty. Since then, history has entered the Northern and Southern Dynasties. In 581,Jingdi of Northern Zhou DynastyGive up the throne in publicJian Yang, is forSui Wendi,Sui dynastyThe establishment of marks the selfNorthern Wei Dynasty (386-534)Has ruled northern China for 195 years.Northern DynastiesThe regime officially withdrew from the historical stage,Therefore, Emperor Wendi of Sui Dynasty unified the whole country and ended the Northern and Southern Dynasties, which had been in turmoil for nearly 300 years. In 604, Emperor Wendi of Sui Dynasty Emperor Wen of Sui.existRenshougongStrange deathHis son, Emperor Yangdi Yang Guang, ascended the throne. During his reign, he frequently waged wars and abused his power, which triggered a nationwide peasant uprising.

In 617, Emperor Yangdi’s cousin Li Yuan.Take advantage of the turmoil at the end of Sui Dynasty to arise inJinyang, south captured changan, set up the grandson of emperor Yangdi.Yang YouFor the emperor, Yang-ti was revered as the emperor’s father at a distance, and he led the great prime minister and sealed the Tang king.. In 618, Emperor Yangdi was killed by Yu Wenhuaji in Jiangdu, and Li Yuan forced Yang You to abdicate the throne and change his name to Tang for Tang Gaozu. Since then, the 37-year Sui Dynasty has perished. The most prosperous Tang Dynasty in China’s history opened.

In 620, Li Shimin launched the Xuanwumen Rebellion. After killing Prince Li Jiancheng, Tang Gaozu Li Yuan was forced to give way to Li Shimin, for the sake of Emperor Taizong. In 690, Wu Zetian usurped the Tang Dynasty and proclaimed himself emperor, changing the country name to Zhou and making Luoyang its capital. So is Wu Zetian.Chinese historyThe only orthodoxy in the worldempress. In 705,crown princeLi XianPrime ministerZhang JianzhiCui xuanyongWaiting for the minister in Luoyang, the capitalZiweicheng launchmutinyPersecuteWu Zetian abdicated, and set up Tang Zhongzong Li Xian restoration, restored the datang. In 712, under the rule of Emperor Xuanzong of the Tang Dynasty, the national strength of the Tang Dynasty reached its peak, which was called the flourishing age of Kaiyuan in history. In 755, the Anshi Rebellion broke out and it took eight years to be put down.The civil war caused a large loss of population and a sharp decline in national strength in the Tang Dynasty.. Since then, the Tang dynasty has turned from prosperity to decline, while the forces of various provinces have gradually grown. In 878, the Huang Chao Uprising broke out, and it took six years for it to be put down by the provinces. However, the pacification of the uprising led to the Tang Dynasty’s existence in name only, while the forces of the buffer regions became more powerful. In 907, Zhu Wen, the biggest buffer region power in the late Tang Dynasty, forced Tang Aidi.Li ChuGive way to the throne and change the country name into a girder.

Since then, in 289 years after the founding of the People’s Republic of China, the Tang Dynasty, which passed on 21 emperors, has perished.China entered.Five Dynasties and Ten Kingdoms Period. In 923, the Houliang perished, and the later Tang Dynasty, the later Jin Dynasty, the later Han Dynasty and the later Thursday Dynasty appeared in the Central Plains. These five dynasties are collectively called the Five Dynasties, and outside the Central Plains, there are ten separatist regimes, such as Qianshu, Houshu, Yangwu, Nantang, wuyue, Min, Nanchu, Nanhan, Nanping and Beihan, which are collectively called the Ten Kingdoms. Therefore, this period is collectively referred to as the Five Dynasties and Ten Kingdoms. In 960, Zhao Kuangyin, the general of the latter Zhou Dynasty, launched a mutiny in Chen Qiao, forcing the latter Zhou Dynasty.Zhou Gongdi’s Zen position,Change the country name to Song, which is called the Northern Song Dynasty in history. Since then, the Five Dynasties have ended and history has entered the Northern Song Dynasty. In 977, the Northern Han Dynasty, the last regime of the Ten Kingdoms, was wiped out by the Northern Song Dynasty. Since then, the Ten Kingdoms era has ended.

In 1038, Li Yuanhao, the leader of the Tangut, broke away from Song Dynasty and officially proclaimed himself emperor, with the title of Daxia and the history of Xixia. After Li Yuanhao proclaimed himself emperor, he won the wars against Song and Liao successively, and finally formed the pattern that Song, Liao and Xixia were divided into three parts. In 1100, due to the decadent rule of Song Huizong, Sung River and Fang La Uprising broke out one after another, and the Water Margin in Four Great Classical Novels is a story describing this era. The northern song dynasty is in jeopardy. In 1120, after the rise of the Jurchen nationality, which had been ruled by the Liao Dynasty for a long time, they launched an attack on the Liao Dynasty. When the Liao Dynasty was in jeopardy, Song Huizong mistakenly chose the self-destruction policy of uniting Jin to destroy Liao. In 1127, after the demise of Liao State, the State of Jin went south to attack Song on a large scale. Song Jun was defeated in this battle, and Song Huizong and Song Qinzong were captured. Since then, in 167 years after the founding of the People’s Republic of China, nine emperors perished in the Northern Song Dynasty.

In 1127, son of Song Huizong.Zhao GouYu Yingtian Fu (now Shangqiu, Henan Province) proclaimed himself emperor, forSong Gaozong. Song Gaozong was appointed first.Yue FeiWait for the main war faction to resist gold, and then the main peace factionQin GuiEighteen years of independence, signed "Shaoxing peace talks”。 In 1162, Xiaozong received Zen, made great efforts to govern and launched "Longxing northern expedition"failed to negotiate peace, and then vigorously developed internal affairs and created"Ganchun rule”。 In 1189 and 1194, Guangzong and Ningzong received meditation.Han TuozhouSeize power, openqingyuan ban on political parties, launch "Kaixi Northern Expedition”。 soon afterwardsShi MiyuanZhu Han has been good at politics for twenty-six years. In 1233, he was in charge of the clan and was appointed early.Zheng QingzhiShi songzhiCarry out the policy of "leveling the whole country", actively fight against Mongolia, and reuse traitors in the middle and late period.Daquan DingJia Sidao . After Du Zong acceded to the throne, he devoted himself to pleasure and state affairs declined. In 1276, the Yuan army invaded Lin ‘an, and the court went into exile in the south. Wen Tianxiang and other loyal officials were powerless. After the failure of the Yashan naval battle in 1279, Lu Xiufu and his young emperor jumped into the sea and died, and the Southern Song Dynasty finally perished.

In 1206, after Temujin unified the ministries of Mongolia, he was elected as Genghis Khan and established the Mongolian Empire, with the title of Great Mongolia. In 1227, Mongolia perished in Xixia, and Genghis Khan died in the same year. In 1234, Mongolia joined forces with the Southern Song Dynasty to capture Kaifeng, and the following year, Mongolia began to attack the Song Dynasty on a large scale. In 1271, Kublai Khan, the grandson of Genghis Khan, changed his title from Great Mongolia to Dayuan. Since then, the Yuan Dynasty was formally established. In 1276, the Yuan army conquered Lin ‘an, the capital of the Southern Song Dynasty, and the Southern Song Dynasty court went into exile. In 1279, the Yuan Army and Song Jun launched a naval battle on the cliff mountain. In this battle, Song Jun was completely annihilated, and Lu Xiufu jumped into the sea with the emperor at the end of the Song Dynasty on his back. Since then, 153 years after the founding of the People’s Republic of China, the Southern Song Dynasty has witnessed the demise of nine emperors.

In 1351,Han ShantongLiu FutongXu ShouhuiAt the end of Yuan Dynasty, the peasant uprising led by other leaders broke out, so it was called the "Red Scarf Army" because the rebels were wrapped in red scarves, and it was also called the "fragrant army" because they burned incense and gathered people. From 1355 to 1363, Liu Futong established Han Liner in Bozhou as "xiao ming wang", with the title of "Dasong" and the title of "Longfeng". Originally from the Red Scarf ArmyZhu YuanzhangA single flag,Have eliminated the forces such as Chen Youliang and Zhang Shicheng, andIn the first month of 1368, he proclaimed himself emperor in Nanjing, built Yuan Hongwu, and was named Daming.. In the same year, the Ming army invaded the capital of the Yuan Dynasty, and Yuan Shundi fled to the north. Since then, it has existed for 98 years, and the Yuan Dynasty, which spread to 11 emperors, ended.

In 1398, the grandson of Zhu YuanzhangZhu Yunwen acceded to the throne, and after Zhu Yunwen acceded to the throne, he practiced the policy of reducing vassals, and successively deposed Zhou Wang, Dai Wang, Qi Wang, Min Wang and Xiang Wang by sin, and died of self-immolation. ; In June 1399, Zhu Yuanzhang’s fourth son, Yan Wang.Zhu diTake the opportunity to arise and rebel and attack Nanjing, which is called "History"Battle of Jing Nan" , Zhu Yunwen inBattle of Jing NanThe whereabouts are unknown.In 1449, with the change of the Civil Fort, Zhu Qizhen, Ming Yingzong, invaded Wala in the north, and suffered a fiasco in the town of Civil Fort in Huailai County, Zhangjiakou. Ming Yingzong was captured, and the Ming Dynasty began to turn from prosperity to decline. In 1616, the leader of Jurchen, Mohachi, founded the country in Hetuala, known as the Khanate Gold, which was called Houjin in history. In 1636, Huang Taiji proclaimed himself emperor and changed his country name to Qing Dynasty. In 1644, Li Zicheng invaded Beijing, and Emperor Chongzhen of Ming Dynasty hanged himself in Meishan. Since then, in 276 years after the founding of the People’s Republic of China, the Ming Dynasty, which passed on 16 emperors, has perished. Since then, the imperial clan of the Ming Dynasty has established a number of political powers in the south, known as Nanming in history.

In 1644, the Ming general stationed in ShanhaiguanWu SanguiClear,DourgenleadQing soldiers entered the customs.. In the 20 years after entering the customs, Li Zicheng was pacifiedDashunstate powerZhang XianzhongDaxiAndSouthern Ming DynastyWaiting for the regime. [13] Later pacified.San Francisco rebellion, unificationTaiwan Province of China, complete national reunification.When Emperor Kangxi arrived, he put down the San Francisco rebellion, forced the civil administration to surrender, completed the national reunification, and created the prosperity of Kangxi.Kang Yong’s three dynasties reached its peak, during which the traditional society of China made unprecedented development achievements. Land reclamation, abundant products,small-scale peasant economyOur social life is prosperous and stable, and our comprehensive national strength is strong.When the Opium War broke out in 1840, the Qing army was defeated and forced to sign a humiliating treaty of nanking. From ancient times to modern times in China history.

From the end of 1850 to the beginning of 1851, by Hong Xiuquan,Yang Xiuqing, Xiao Chaogui, Feng Yunshan,Wei ChanghuiDa-Kai Shi [1] After years of preparation, the leading group organized a group camp in Jintian village, Guangxi, and launched an armed confrontation against the Manchu court.Hong XiuquanSolemnly declared an uprising in Jintian village, After the founding of the People’s Republic of China, the Taiping Heavenly Kingdom was called by the Rebels.Taiping army, sealing five army commanders, and promulgated a concise military law. All the soldiers wore hair and changed clothes, and their heads were wrapped in red scarves, starting from Jintian with a bang.taiping rebellion.In 1861, after the death of Emperor Xianfeng, Empress Dowager Cixi launched.Xin you coup, seized power and officially came to power. Since then, Cixi has started her half-century intervention period. In 1864, the Qing government put down the Taiping Heavenly Kingdom Movement. When the Sino-Japanese War broke out in 1894, the Qing government suffered a crushing defeat and was forced to sign treaty of shimonoseki, which humiliated the country. In the same year, Sun Yat-sen founded Xing Zhong Hui, and put forward the idea of expelling the Tatars and restoring China.Create a United governmentThe idea.

In 1908, Emperor Guangxu and Empress Dowager Cixi died one after another, and three-year-old Puyi succeeded to the throne. After the outbreak of the Revolution of 1911, various provinces became independent one after another, and it was at this time that Outer Mongolia was instigated by Russia to become independent. In the same year, Sun Yat-sen was elected as the provisional president of the Republic of China by representatives of seventeen provinces. The following year, Sun Yat-sen proclaimed the founding of the Republic of China.

In 1912, Yuan Shikai forced Puyi to abdicate. Since then, the founding of the People’s Republic of China has been 296 years, and the Qing Dynasty, which passed down to the 12th emperor, has perished. This year, Yuan ShikaiWith the support of imperialism, forcethe revolutionariesGive up power, stealProvisional president of the Republic of ChinaImplement autocracy and undermine the democratic Republic.. In 1915,SenateWhen the "National Congress" is held, all the national representatives are "in favor".constitutional monarchyAnd assume that the Senate is the general representative of the National Assembly, and write a letter to push Dai.Yuan ShikaiforChinese empireThe emperor.Yuan ShikaiAnnounce acceptance of the throne, overthrowrepublicanism,Restoration of monarchyChange the Republic of China to "Chinese empire",and ordered the abolition of the era of the Republic of China, changeRepublic of China (1912-1949)5 years (1916) is "Hong xianIn the first year, the history is called "Hongxian monarchy".

On December 25th,Tang JiyaoCai ELi LiejunDeclare independence in Yunnan, crusadeYuan Shikaibetrayrepublicanism,War to protect the countryBreak out. Yuan Shikai gave up the Hongxian monarchy and restored the title of "Republic of China", but he still wanted to be the president of the Republic of China and used Duan Qirui as the leader.Secretary of StateAnd the army chief, trying to rely on the period of unity.northern coastal region in the Qing DynastyForces to suppress the southern uprising forces, but the uprising provinces did not stop military operations. In late May, Yuan Shikai became ill with anxiety, and on June 6 of the same year, due touraemiaDie without treatment.In 1919, the May 4th Movement broke out, which fully mobilized the masses, industry, commerce and learning to unite, and opened the prelude to the thorough anti-imperialist and anti-feudal struggle of the whole nation. Under this influence, the Communist Party of China (CPC) was secretly established in Shanghai in 1921, and the first cooperation between the Kuomintang and the Communist Party was formed in 1924. In 1927, after the death of Sun Yat-sen, Chiang Kai-shek launched a 4.12 counter-revolutionary coup, which led to the breakdown of the first cooperation between the Kuomintang and the Communist Party. In 1928, Zhang Zuolin was wounded by the Japanese Kwantung Army and died. In the same year, Zhang Xueliang announced that the Northeast changed its flag and obeyed the Nanjing National Government headed by Chiang Kai-shek. Since then, Chiang Kai-shek has achieved the reunification of China in name.

In 1931,Launch flagrantly918Incident, began a long-planned war of aggression against China.In 1937, the Japanese imperialists started with the Marco Polo Bridge Incident and launched a long-planned all-round war of aggression against China. In 1945, after eight years of arduous war of resistance, Japan surrendered unconditionally. After the end of War of Resistance against Japan, in 1946, Chiang Kai-shek launched a full-scale civil war. In 1948, after the three major battles of Liaoshen, Huaihai and Pingjin, Chiang Kai-shek’s main army was basically wiped out. In April 1949, Nanking was liberated and the Kuomintang fled to Taiwan Province. On October 1st, New China was founded. Since then, the 38-year-old Republic of China has ended and the history of China has turned a new page.

How to exercise? What sport? How long do you exercise? To prevent cardiovascular disease? Prevent sudden death?

Many people ask Dr. Wang, who advises us to exercise every day, so how to exercise, what exercise, how long to exercise and what matters to pay attention to are good for cardiovascular and cerebrovascular diseases.

In fact, the reason is very simple. Life lies in exercise. Think about the blood flowing in blood vessels. Is it that we sit still and the blood flows fast or that the blood flows fast after exercise? Is it easier to block blood vessels with fast blood flow or slow blood flow? Of course, this is just our thinking, and many problems still depend on objective investigation evidence.

First, a research report was published in the Journal of American Heart Association, and 149,000 people were followed up for nearly 10 years. It was concluded that people who sit for more than 8 hours a day have a 52% increase in death risk compared with those who sit for less than 4 hours, and sedentary people have an 80% increase in all-cause death risk compared with those who exercise! Sedentary people have a 107% higher risk of cardiovascular death than those who exercise! First of all, it is affirmed that no exercise significantly increases the risk of cardiovascular disease.

Second, on January 8, 2018, a study published in Circulation magazine showed that exercise can reverse the harm caused by sedentary heart aging and prevent the occurrence of heart disease. No exercise will cause the heart muscles to become stiff. Be careful that the muscles become stiff, your blood pressure will rise, and the ventricle will not be able to pump blood effectively. The worst case is heart failure.

Third, the United Kingdom conducted a study of 80,000 people, and observed it for 10 years, mainly to explore the relationship between different kinds of physical exercise and all-cause mortality. The research results show that swing sports, including team sports such as tennis and badminton, can reduce the level of all-cause mortality the strongest, which can be reduced by 47%. Swimming can reduce the death rate by 41%. Aerobic exercise, more refers to aerobic gymnastics, which can reduce the mortality rate by 36%. Compared with people who don’t exercise at all, running can only reduce all-cause mortality’s contribution by 13%. However, cycling performed even lower in this respect, only dropping by 10%. (Running and cycling also belong to aerobic exercise) The above research is to reduce all-cause deaths, that is, deaths caused by various reasons, and the mortality rate can be reduced through the above exercises; For reducing the risk of death from cardiovascular diseases, the top three are these three kinds of exercises.

These three studies tell us that the benefits of exercise on cardiovascular diseases, in fact, we have always encouraged aerobic exercise, that is, moderate-intensity sustained exercise, such as swimming, cycling, aerobics, running, playing badminton, etc. These exercises can be adhered to according to their own abilities and needs. 3-5 times a week, each time is not less than 30 minutes, and the heart rate is controlled at 170- one’s age. This heart rate is a relatively simple calculation method, which can be used as a reference. When we exercise, the heart rate is controlled at 170 times MINUS one’s age, so it is not appropriate to be too fast. Generally speaking, our maximum limit is 220 MINUS our age, which is the upper limit of our strenuous exercise, and it is generally not appropriate to exceed this heart rate. However, for the sake of cardiovascular health, moderate-intensity and persistent aerobic exercise is recommended, and strenuous exercise is not recommended.

Research shows that, in terms of the length of time, the best duration of each exercise should be between 45 and 60 minutes, less than 45 minutes, the effect is weakened, more than 60 minutes, there is no higher income, and many will have negative effects, 3-5 days a week, the effect is better.

[Dr. Cardiovascular King officially authorized the protection of rights defenders. Anyone who steals will be investigated for legal responsibility. 】 # Heart Hero #

# Breeze Plan #