Recently, 49-year-old artist Liu Qihong quickly went out of the circle with his wife live jump exercises, and became a "national fitness coach" with tens of millions of fans in this peak season of weight loss.
"Waist fat oil click off, mermaid vest line I want" - with the music of Jay Chou's "Compendium of Materia Medica", Liu Qihong shouted cheering slogans while dancing self-made high-intensity shuttlecock exercises, attracting many netizens to "cloud fitness" every day.
Some of the people who practice diligently off-screen have already seen initial results, and some people have exposed their experience of excessive practice leading to muscle strains and even entering the hospital.
How to avoid physical damage while reaping the benefits of your workout? "Life Times" (search for "LT0385" in WeChat to follow) interviews experts to remind you that there is an "optimal order" for fitness, and teaches you five steps to develop a suitable exercise plan for yourself.
Experts interviewed
Su Hao, Associate Professor of the Key Laboratory of Sports and Physical Health of the Ministry of Education, Beijing Sport University
The first wave of "Liu Qihong Girls" has been injured
Do you have "Liu Ruihong Girl" around you? Their age spans from middle-aged and elderly to elementary school students, and they brush and brush in front of the screen every day to practice.
Driven by this round of jumping exercise fever, some men also joined the training.
At the same time, a wave of challenges was also set off on the social platform, and everyone punched Liu Qihong's self-created shuttlecock exercise and handed over the "fitness homework".
From the vest line tutorial to the shuttlecock exercise, in the 90-minute sweating rhythm every day, Liu Qihong interspersed various muscle training actions, which seem simple, but let some people call "collapse".
For netizens who follow the practice, the "effect" of the practice has also appeared polarized, one is that under the long-term persistence, the waist change is visible to the naked eye:
There is also a possibility that this is the case:
Just after practicing the second day, the difficulty of going downstairs and the soreness of walking muscles were ridiculed by many people as "Liu Qihong effect".
In fact, muscle soreness after exercise is mainly related to lactic acid accumulation, which can usually be relieved within a few days. However, if the pain persists or causes a sports injury, the following causes are:
Insufficient warm-up: Normally, blood is distributed more evenly throughout the body. During exercise, the load on the heart, lungs and muscles increases, and more blood is needed to flow to the heart, lungs and muscles. A sufficient warm-up will meet this requirement.
Weak motor base: For people who do not have a sports foundation or have a weak foundation, suddenly performing this multi-joint high-intensity exercise has a greater probability of psoas muscle strain, ligament strain, and sprain.
Overdose: Each person can tolerate a different amount of exercise, and the excess may exacerbate the accumulation of lactic acid and soft tissue strain such as back pain.
Poor balance: People with poor balance and coordination function are prone to wrestling, resulting in serious consequences such as joint sprains and even fractures.
Experts remind that exercise should be done according to ability, can not blindly follow the trend, exercise should also choose a more spacious space, if home practice recommended with a non-slip mat, to prevent falls.
Strength training vs aerobic exercise, who comes first and who comes first?
Under the epidemic, the rise of live broadcasting and practice has helped people find a simple and safe way to exercise at home.
Compared with daily high-intensity exercise and blind pursuit of time, the basis of efficient fitness lies in the combination of their own situation and scientific exercise order, which not only ensures the effect, but also ensures safety, and it is not easy to give up halfway.
In order to ensure optimal results, it is recommended to accompany both aerobic exercise and strength training, and follow the "first strength, then aerobic" fitness sequence, for 3 reasons:
The risk of strength training is higher than that of aerobic training, and the corresponding number of training groups need to be completed to be effective, so it is necessary to ensure sufficient physical strength;
After the end of aerobic exercise, fatigue will lead to a decrease in the control of the motor nervous system over skeletal muscles, which is very likely to cause sports injuries;
From the perspective of energy expenditure, when you first start exercising, the body consumes glycogen, not fat, and strength training mainly consumes glycogen.
When it is finished and then aerobic, just consume the glycogen, the body quickly enters the fat burning stage, greatly improving the efficiency of fat loss.
A "five-step fitness program" for everyone
Under the premise of the above theoretical knowledge, it is recommended that everyone make a comprehensive assessment according to their personal physique and health, and formulate their own "fitness plan" according to 5 steps.
Step 1
Self-assessment
Self-assessment is required before doing any exercise, including whether there is muscle soreness, whether the time is suitable for exercise, whether the energy is sufficient, and whether to consume food before exercise.
Step 2
warm up
Lasts 10 to 15 minutes
Functional warm-ups last 10 to 15 minutes. Start with slow motion, progress to faster moves, and finally do explosive moves.
Take running as an example, start with a quick walk, gradually to jogging, so that the leg muscles are fully active, and slowly increase the heart rate.
Dynamic stretching
Dynamic stretching, including kicking the arm with the leg while walking, opening and closing jumps and kicking hip runs, can actively stretch muscles and ligaments, thereby increasing range of motion and reducing the risk of injury.
Static stretching, such as bending over toes, does not work and can be done after a workout.
Targeted
Warm-ups should be performed in movements similar to those of the actual workout.
For example, if you're doing aerobic exercise, the goal of a warm-up activity such as a quick step is to slowly increase breathing and heart rate in case you fatigue prematurely during the workout.
Step 3
Strength training
Duration 30 minutes to 1 hour
Adhere to the principle of first increasing muscle strength and then increasing muscle mass, that is, taking a smaller load and repeating it many times.
For example, in strength training 3 times a week, first reduce the load, do 4 to 5 movements each time, 3 to 5 sets of each movement, and repeat 10 to 20 times per group.
After the movement is skilled and the body's adaptability is enhanced, the muscle mass is further enhanced, that is, the method of greater load and less repetition is adopted.
First high energy consumption, then low energy consumption
High-energy-consuming training includes training of large muscle groups such as pectoral muscles, back muscles, and leg muscles; low-energy training includes training of small muscle groups such as triceps, biceps, and abdominal muscles.
In addition to ensuring the safety of exercise, practicing large muscle groups first will also mobilize more muscles to participate, and the effect is doubled. The specific number of groups recommended for novice exercises is shown in the table:
Order: Upper body lower body core
If you practice the lower body first, and then practice the upper body, it is easy to be unstable and increase the risk of injury.
Both upper and lower body training will use waist and abdomen strength (core strength), which is placed last, does not affect other training effects, and ensures the safety of the overall movement.
It can be done in the order of the core of the legs (waist and abdomen) of the chest, shoulders, arms, and legs.
Pay attention not to repeatedly practice the same muscle, and respond to alternating muscle groups to allow the muscles to recover to a certain extent, and to withstand a relatively larger load in the next exercise to achieve the training effect.
Step 4
Aerobic training
After completing the strength training, the physical fitness has decreased, and the time for aerobic exercise can be appropriately shortened, or it is only used as a relaxation method, and jogging and brisk walking are recommended.
People with good physical fitness can undergo high-intensity interval training, but the total length of strength training needs to be controlled at 90 minutes to avoid overtraining and causing physical fatigue.
If you only carry out aerobic exercise, the shortest should be 20 minutes, and gradually increase to 30 to 60 minutes as the physical energy increases.
Step 5
Stretch
After each exercise, be sure to stretch and relax the joints to help restore the muscles to their original length, accelerate the recovery of muscle elasticity, and alleviate soreness.
If the muscles appear tense, swollen and slightly painful after exercise, you can immediately use the method of cold compresses for 15 to 30 minutes, and if you can not alleviate it, you should seek medical attention immediately. ▲
Editor of this issue: Zhang Yu
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