Science Movement, are you doing it right? (Health Express (Stop 85)

On April 3, children played in the "Pocket Park" of Damaiyu Sports in Yuhuan City, Zhejiang Province. Photo by Duan Junli (People's Vision)

Citizens play basketball on the court at Qingfeng Park, Anzhou Subdistrict, Xianju County, Taizhou City, Zhejiang Province, on April 4. Photo by Chen Yueming (People's Vision)

Physical activity prepares the questionnaire

Before you plan your workout, for your safety, please read carefully and answer the following 6 questions according to your actual situation.

Yes No

□ □ Have your doctor told you about a heart attack or that you can only participate in physical activity recommended by your doctor?

□ □ Have you ever had chest pain or a feeling of severe breath holding when you are physically active or exercising?

□ □ Have you ever had chest pain or a feeling of severe breath holding when you have not participated in physical activity or exercise since last month?

□ □ In the past 6 months, when you have been physically active or exercised, have you ever fallen or lost consciousness due to dizziness?

□ □ Do you have bone or joint pain, or dysfunction that is aggravated by physical activity or exercise?

□ □ Did the doctor tell you that your blood pressure is over 180/110mmHg?

If you answer "yes" to any of the above questions, please stop participating in this fitness exercise and note: (1) consult your doctor before participating in the fitness program and explain which question in the questionnaire is answered "yes" ;(2) participate in fitness activities gradually, gradually adapt, exercise intensity should not be too large, time should not be too long; (3) you can restart the fitness method that has been proven to be safe; (4) you can also participate in activities recommended by your doctor or activities that your doctor allows you to participate in; (5) Timely use of necessary medications.

If you answer "no" to all of the above questions, you can continue your fitness exercise, but please note that: (1) take part in a larger amount or intensity of exercise to avoid excessive fatigue; (2) participate in further health evaluations and develop an optimal fitness program from thereof.

Note: This questionnaire was established by the research group of Professor Wang Zhengzhen of Beijing Sport University with reference to relevant materials, and is suitable for people aged 15-69 years old, and people over the age of 69 should consult with a doctor before carrying out fitness activities.

In recent years, with the in-depth implementation of national fitness, people's participation has been continuously improved, and "more exercise, less illness" has become a social consensus.

What are the health benefits of regular exercise? What are the important principles of the science movement? How can I avoid the risks of exercise? This reporter interviewed Zhang Yimin, a professor at Beijing Sport University and director of the Key Laboratory of Sports and Physical Health of the Ministry of Education, and asked him to answer questions and doubts.

Late-night workouts are going to extremes

Science movements are good medicine. "Scientific exercise can not only effectively improve cardiopulmonary function, promote human metabolism, enhance the strength of muscle ligaments, but also make people physically and mentally happy, enhance the ability to resist stress, and promote people's physical and mental health." Zhang Yimin said that "integration of sports and medicine" is an important way to implement the Healthy China Action, which plays a positive role in improving and promoting the health of the masses.

Is there a best time of day for exercise? "In fact, what time exercise has little impact on the fitness effect, from the perspective of factors affecting the fitness effect, the key is that the exercise load should match the personal physical health status." Zhang Yimin introduced that the time period of people's exercise is mainly affected by the work and rest time, "Take me as an example, during the day I am busy with teaching and lesson preparation, etc., there is no time to exercise, then after work 18:00-20:00 will become the best time for me to exercise." ”

In recent years, some gyms in first-tier cities have launched 24-hour gyms to cater to the "special work and rest time" of office workers. Fitness statistics released by Leke in July last year showed that in the Beijing area, 12.8% of the fitness population from 22:00 pm to 8:00 am the next day accounted for 12.8%. In the country, the proportion of fitness members during this period is close to 10%.

Sweaty exercise late at night when you should be sleeping, is this a plus or a minus point for your health? "I think it's a minus point, late-night exercise is a bit extreme, which can disrupt the biorhythm." Zhang Yimin reminded that for office workers, it is more appropriate to squeeze out 30 minutes-1 hour before dinner after work for exercise. If there are occasional special circumstances overtime is relatively late, such as 10 o'clock at night, and especially want to exercise, it is recommended to slightly move for 30 minutes, sweating can be, "you know, rest is also an important way to eliminate fatigue, and exercise is systematic, long-term, one day there is no exercise, follow-up to continue to exercise on it, there is no need or encouragement to exercise late at night." ”

At present, it is the season of spring and warm flowers, and many "cat" people who have spent a winter have begun to go outdoors and move their bones. "In fact, it is suitable for exercise in any season, but beware of extreme weather influences." Zhang Yimin stressed that do not exercise in an environment of cold, heat, high humidity, strong wind, pollution, and radiation; the temperature difference between spring and autumn days is large, the temperature in the morning and evening is low, and the influence of temperature and wind should be paid attention to when exercising; summer sports should beware of heat stroke; if there are special circumstances such as smog and temperature plummeting in winter, it is not recommended to do outdoor sports.

Don't forget to stretch after exercise

"In general, it's definitely better to move than not to move." In Zhang Yimin's view, scientific movement needs to follow the basic principles of safety, comprehensiveness and accuracy, step-by-step, and perseverance, and should adapt to people's time and conditions in terms of exercise mode, exercise intensity, exercise frequency, and exercise duration.

Security principles. "It is very important to do preparatory activities before exercise and stretching exercises after exercise, but the latter is often overlooked by many people." Zhang Yimin pointed out that during exercise, the human muscles continue to contract and exert force, the elasticity decreases, if the exercise is not stretched for a long time, it may bring these problems: local inflammatory factors, metabolic wastes, etc. cannot be discharged, resulting in increased fatigue and slower recovery; the body with fatigue for the next training will increase the risk of injury and induce sports injuries such as "running knee".

"If the muscles in the back of the calf feel hard, and the knee joint has a feeling of fatigue or is vaguely uncomfortable, it may be caused by strain caused by not stretching after exercise." Zhang Yimin introduced that research confirmed that stretching after exercise helps to relax muscles and improve muscle elasticity, which is one of the "magic weapons" to reduce sports injuries. Stretching exercises should be at least 10 minutes long, or about 1/3 of the duration of the exercise.

The principle of comprehensiveness. Different types of exercise will bring different fitness effects, and the exercise method is a little better, preferably including cardio, strength training and flexibility training. Aerobic exercise can make people's heart and lung function better, but also directly affect the ability to move throughout the body; strength exercises help to improve muscle strength, avoid problems in daily activities such as walking, running, jumping due to insufficient strength; flexibility training, that is, stretching exercises, can improve the stretching ability of muscles and effectively prevent sports injuries.

Accuracy principles. As long as the fitness movement standards and exercise load are reasonable, sports injuries can basically be avoided. The "fake" action of posing and not using force, and the non-standard "wrong" action are the main causes of sports injury accidents. Such as "head sit-ups" is a typical non-standard action, may lead to sports injuries, if the hand is placed lightly behind the head or on the side of the ear, chest, mainly with the abdomen force, pull the torso, rather than with the help of hands, head force, not only no harm, but also a good exercise of core muscles.

Step-by-step principle. The frequency of exercise should vary from person to person, generally speaking, it should be at least 3 times a week, and it is best to gradually increase to 5 times a week to ensure the fitness effect. Regardless of the level of physical fitness, when exercising, you must do what you can, and you can't ignore the signals sent by your body. If you experience dizziness, dizziness, chest pain, nausea, shortness of breath, palpitation, vomiting and other symptoms during exercise, you should stop exercising immediately and seek medical attention in time. If there is persistent and obvious fatigue after exercise, the time or frequency of exercise should be appropriately reduced. When you feel that your body is in good shape, you can also exercise for a while.

Perseverance principle. To achieve good fitness results, it is essential to participate in sports continuously. It is recommended to establish an achievable exercise goal according to their physical health, athletic ability, etc., and formulate a practical exercise plan; in life, they should combine work and leisure to avoid giving up the exercise plan due to being too busy or overly tired; they should understand exercise from the height of "exercise is part of life" and adhere to it for a long time.

Exercise risks are avoided in advance

Zhang Yimin pointed out that for the vast majority of people, fitness exercise is safe. However, special groups such as the elderly, children, pregnant women, menstruating women, large weight, and long-term lack of exercise need to pay special attention to avoid risks before exercising.

People who usually do not exercise frequently, especially the elderly, must start from a low intensity (about 50% or a little less of the maximum heart rate), a short time (about 10 minutes), a long interval (2-3 days of exercise per week), after 3-6 months of adaptation, and then gradually increase the intensity; children have high excitement during exercise, but are easy to fatigue, it is best not to let children carry out a single exercise and last too long; for pregnant women, menstruating women, it is not recommended to carry out high-intensity exercise, but to exercise moderately within the range of physical tolerance, For example, choose to walk; people with larger weights are not suitable for running to prevent injury to their knees.

"Inappropriate sports, such as exercise in a bad environment, untimely exercise, exercise that exceeds physiological capacity, exercise in people with congenital or acquired cardiovascular diseases, etc., may cause and aggravate pathological changes in the cardiovascular system, cardiovascular accidents, and sudden death in severe cases." Zhang Yimin introduced that the main symptoms of cardiovascular accidents are chest tightness, chest pain, heart beat discomfort, syncope, abnormal dyspnea, etc., and common diseases include coronary heart disease, myocardial infarction, myocarditis, congenital cardiovascular abnormalities, etc.

"In general, if cardiovascular health is fine, the risk of cardiac arrest or myocardial infarction caused by moderate-intensity physical activity is lower. Most of those who die suddenly during exercise have been diagnosed or have an occult cardiovascular disease. Zhang Yimin pointed out that although the incidence of cardiovascular accidents in sports is not high, its harm is great. In order to avoid the occurrence of cardiovascular accidents during exercise, you should properly understand the relevant health knowledge before carrying out fitness exercises, consciously and fully prepare for activities, and pay attention to self-protection in cold or humid and hot environments. Follow the basic principles of individual and step-by-step, adjust the mental state, control the intensity of exercise, so as to achieve the best fitness results.