Guangming Daily reporter Yao Kun Zou Xiaojing
Here it comes! Beijing Winter Olympics, ice and snow sports are hotter!
Ice bike rides, snow ring rides, ice slides, skating in the ice rink... In Beijing's Taoranting Park, the citizens who came to play were full of excitement, and the enthusiasm on the ice overshadowed the cold. "Can exercise", "have fun", "have fun"... In the random interview of the reporter, happiness and health are the key words that cannot be avoided.
On January 12, the State General Administration of Sport released the ""Driving 300 Million People to Participate in Ice and Snow Sports" Statistical Survey Report" shows that China has achieved the goal of "driving 300 million people to participate in ice and snow sports", and the number of participants in ice and snow sports in the country has reached 346 million.
Do you really understand snow sports?
The benefits of snow sports may be beyond your imagination.
What makes ice and snow sports unique
Since the successful bid for the Beijing Winter Olympics, the pace of popularization of ice and snow sports has accelerated, gradually extending from single-season sports to four-season sports, from the minority to the whole people, from the shortcomings of mass sports to the new choice of mass sports, more and more people are going to the ice rink, walking into the snow field, and participating in ice and snow sports.
What is unique about snow sports?
"From the perspective of sports charm, ice and snow sports are unmatched by other sports." In the view of Ji Cheng, a teacher at the Winter Olympic Training College of Beijing Sport University, unlike other sports carried out in other seasons, ice and snow sports require cold external conditions, and the sense of speed is very strong, which can bring exciting surprises. At the same time, participating in ice and snow sports can not only improve willpower, but also sports enthusiasts can get relaxation and fun from it, which is a good way to return to nature and get close to nature.
"Laughing at the snow, the wind and the wind, how cheerful it is!" Wang Yiqun, deputy chief physician of the Department of General Medicine of Beijing Tsinghua Chang gung Hospital, said that the speed and passion of ice and snow sports symbiosis, wearing appropriate warm sports equipment, and devoting themselves to sports are conducive to the stability and psychological adjustment of the endocrine environment, which can fully reduce the sense of anxiety.
At the Yabuli Sports Training Base in Heilongjiang, a skier trains. Xinhua News Agency
Ski enthusiast Wang Rui (pseudonym) is deeply touched by this. "During my PhD studies, I was very stressed, I had depression tendencies, and for a long time, I was afraid to deal with people, and I couldn't even read WeChat messages." Wang Rui said that he later learned to ski under the guidance of friends.
"When I slide down the slopes, smell the cold but fresh air, see the beautiful snow scenes, and walk through them, I feel healed." Wang Rui suggested that people with high mental stress can try skiing, "you will find that the world is different."
"An important reason to recommend snow sports for adults is to contribute to mental health." Cao Chunmei, an associate professor of physical education at Tsinghua University, believes that regular participation in physical exercise can alleviate psychological pressure, and at the same time, ice and snow sports are mostly carried out in venues with beautiful environments, open vision and good air quality, "The advantages of this sports environment are very helpful for maintaining mental health."
"The dopamine produced in exercise is pleasant." Harbin Sports Institute Winter Olympic College teacher Yu Jing once won the speed skating world championship, she admitted that the pressure of being an athlete can be well released on the field, and now the role change, in the face of pressure, skating is still the best choice, "after two laps of skating, I will feel shortness of breath, the mood is suddenly better, and the pressure is relieved."
"Ice and snow sports can play a positive role in tempering will, maintaining mental health, and promoting interpersonal communication." Yang Huaqing, chief physician of the Orthopedic Rehabilitation Center of Beijing Rehabilitation Hospital affiliated to Capital Medical University, introduced that many people who work indoors all year round, especially mental workers with poor physique or rarely participate in physical exercise, as well as those who are more sensitive to cold, often become melancholy and depressed due to the cold weather, and actively participating in outdoor ice and snow sports can effectively improve this situation.
"In a silver-clad environment, you can feel the beauty of nature with your family and friends, and enjoy the joy of speed and skill, which can effectively reduce stress and relax your mood." Yang Huaqing said.
Not only burn calories, the benefits are more than you can imagine
According to statistics, in the area north of the Yangtze River, the amount of exercise of the general population in winter will drop by more than 50%, and in the northeast region, there is also the saying of "cat winter". But for Snowboard enthusiast Yang Long, "skiing has greatly improved my retirement quality of life."
Since being exposed to skiing many years ago, Yang Long has fallen in love with ice and snow sports. "Sliding down from a snow-capped mountain and looking at the large areas of trees covered with snow, I feel as if I am one with nature." Yang Long said that the snow that slides for a few months every year, the troubles are also slipped away, and the body is also well exercised.
What are the unexpected benefits of snow sports compared to summer sports that we know better?
"The ambient temperature of outdoor ice and snow sports is usually around minus 20 degrees Celsius, which is quite different from the indoor temperature, and the human body's tolerance to low temperatures will be improved." Yang Huaqing said, "The load of ice and snow sports is higher, and compared with summer sports, it can better enhance physical fitness and improve cold resistance and disease prevention capabilities." ”
Qu Wei, a 67-year-old figure skater, skates on the Summer Palace ice rink. Xinhua News Agency
As the saying goes: "Move in winter, less sickness; lazy in winter, drink more medicine and a bowl." "This is exactly what ice and snow sports can do to enhance our ability to stress our environment." Cao Chunmei introduced that the conversion of people from warm environment to cold environment will stimulate the cerebral cortex, resulting in endocrine and autonomic nerve adjustments, this overall stimulation is very effective for the prevention of colds and other diseases, "winter to participate in ice and snow sports, will reduce the probability of air conditioning disease in summer."
"Moreover, cold weather will prompt blood vessels to contract and expand to maintain body temperature stability, which requires the mobilization of blood throughout the body to maintain the balance of the entire body's internal and external environment." Yang Huaqing said that ice and snow sports can increase blood circulation, improve cardiovascular function, and prevent many cardiovascular diseases. Nervous system function is also enhanced, and brain function is improved under the metabolism.
The enhancement of cardiovascular and cerebrovascular function is only one aspect, and ice and snow exercise is also of great benefit to the respiratory and gastrointestinal systems.
"Under the stimulus of the cold, the pressure on the chest increases, the breathing becomes deep and strong, and the elasticity of the lung tissue is strengthened, the respiratory muscles are exercised, and the breathing function is improved." Yang Huaqing introduced that with the large rise and fall of the diaphragm in the respiratory muscle, the blood circulation of the digestive system will also be strengthened, driving gastrointestinal peristalsis to prevent diseases such as gastric prolapse, gastritis and pancreatitis.
People may not understand that snow sports can also be "beautiful"!
Yang Huaqing told reporters that cold weather promotes skin vasoconstriction, increases skin blood circulation, and allows the skin to get full nutrition, "which can promote the cleanliness and beauty of the skin, so that the skin of athletes is elastic and shiny."
"Studies have shown that the energy consumption of snow sports increases by 3% to 7% at the same amount and intensity of exercise. It can be seen that ice and snow sports are a very effective fat loss exercise. Cao Chunmei said.
For people of different ages, the benefits are not the same. "Teenagers often participate in ice and snow sports to promote growth and development, reduce the risk of suffering from various diseases in adulthood; for middle-aged and elderly people, appropriate participation in ice and snow sports can delay the aging process and reduce the probability of hypertension, coronary heart disease, diabetes, osteoporosis and other diseases." Yang Huaqing added.
"Slip up" up, are you really ready
There are many sports in snow sports, what are they "good at" in terms of health?
Skating has become a widespread popular sport, "in terms of improving body balance, flexibility and agility, as a low-impact sport, skating is especially conducive to the exercise of the lower body muscles." Cao Chunmei told reporters that the cool alpine skiing in many videos, in addition to having a strong ornamentality, can also enhance the body's dynamic balance ability, "the regulation of body posture in a high-speed environment is itself an excellent balance exercise."
At the simulated ice hockey rink of Anhui Mingguang Middle School, the players are training. Xinhua News Agency
"Cross-country skiing, in particular, requires the cooperation of hands and feet and the whole body, which is carried out in a mountain environment with uphill and downhill slopes, and has a strong stimulation of the body when reaching the high point, and can alleviate this stimulation when going downhill." Cao Chunmei introduced that this is similar to fatlake training (a kind of middle-distance running training method that alternates between accelerated running and jogging), which is very helpful to enhance endurance and burn more calories.
"Steel-framed snowmobiles can improve people's ability to react quickly." Cao Chunmei told reporters that in the steel frame snowmobile movement, the speed is as high as more than 100 kilometers per hour, the field of vision of the eyes is small, and it is necessary to make a judgment quickly when turning, "In fact, this has a positive migration effect, when encountering danger, it can help us quickly make the correct response and judgment."
Ice and snow sports have many benefits, but there are also many injuries and diseases, how to go to this ice and snow covenant more healthily?
"First of all, we must have a sense of safety, many ice and snow sports enthusiasts start to skate as soon as they get on the field, in fact, this is unscientific, and it is very necessary to prepare for activities." Cao Chunmei said that in the cold environment, the human body muscles tighten, the joints will become stiff, fully prepared for activity, can make the muscles relax, increase the flexibility of the joints, but also activate the human nerve excitability in order to reasonably complete the exercise action.
The 2022 Hohhot Youth Sports Club Skating League kicks off, with players in a speed skating competition. Xinhua News Agency
For the general population, participating in ice and snow sports is mainly entertainment, Cao Chunmei recommended the way is to "call friends and lead companions", "go to participate in team sports, enjoy the fun, and recommend that higher intensity exercises do 20 to 30 minutes in each stage, and take appropriate rest in the middle of sports".
"Step by step, according to ability" is the advice given by Yang Huaqing.
"To do what you can is to choose the right way of movement, venue and intensity according to your physical fitness and sports level, beginners do not rush to challenge the difficulty of the field and complex movements, while according to the increase in proficiency and the improvement of the level of exercise step by step." Yang Huaqing especially reminded that fatigue should not be forced to exercise, especially beginners, due to the first contact, the degree of freshness is high, often for a long time to continue to exercise, at this time more prone to sports injuries.
"First of all, we have to learn to fall." Yu Jing's experience is that during exercise, it is necessary to pay attention to observing the surrounding area to prevent falling backwards. "When falling backwards, the body should be tense, actively bend the knees and squat, lower the center of gravity, and avoid the head falling back causing the back of the head to hit the ground."
Winter is relatively dry, "during exercise, every certain time to supplement the appropriate amount of warm hot water, can achieve the effect of keeping warm, do not wait until very thirsty to replenish water." Wang Yiqun reminded.
If you want to play well, you can't lack a suitable outfit.
"You should wear cold and warm clothing, clothes and pants should be soft and loose to facilitate blood circulation, you can wear hats and gloves to protect the parts far from the heart to prevent the loss of body heat." Generally, the inner layer chooses quick-drying underwear, which can quickly discharge moisture and sweat to the surface of the inner layer of clothing; the middle layer chooses a warm layer to achieve the effect of isolating the cold air from the outside world and maintaining body temperature; the outer layer chooses a protective layer to minimize the impact of the outside weather on the body. Yang Huaqing said.
Source: Guangming Network - Guangming Daily