Beijing Center for Disease Control and Prevention WeChat WeChat official account
Nowadays, exercise and fitness has become a healthy and fashionable lifestyle for many people. The data shows that the number of people who regularly participate in physical exercise in China exceeds 400 million, and it is increasing year by year.
Swimming, playing ball, brisk walking, jogging, cycling, etc. are the most popular aerobic exercise and the most common exercise, which can not only strengthen the body, but also burn fat. However, there are occasional reports of injuries caused by exercise. So, how can we do moderate exercise?
Usually, we should take into account the individual’s tolerance.
And physical condition.
From "exercise time", "exercise intensity" and "exercise mode"
Explain moderate exercise from three aspects.
Exercise time
★Each exercise time can start from 10 minutes at first, and then it is better to reach about 1 hour step by step according to the incremental amount of 5 to 10 minutes, 5 days a week, at least 30 minutes a day.
Exercise intensity
Generally divided intoLow strength, medium strength, high strength.
★Low-intensity subjective feeling is relaxed.The breathing frequency and depth fluctuate slightly, so you can communicate in language.
★Moderate intensity subjective feeling is a little tiredBreathing frequency and depth are slightly rapid, which affects language communication.
★High intensity subjective feeling is tired.Breathing deeply and frequently, unable to communicate in language.
Daily exercise isKeep a moderate intensity of exercise every day to sweat a little., can play the role of regulating breathing and enhancing cardiopulmonary function.
method of excercise
aerobic exercise
★Aerobic exercise, as the name implies,This kind of exercise needs oxygen to participate in energy supply, and aerobic metabolism is the main energy supply way.. Generally speaking, aerobic exercise requires the participation of large muscle groups such as trunk and limbs, which can be maintained in a stable state for a long time.
★Aerobic exercise hasImprove cardiopulmonary function, lower blood pressure and blood sugar, improve blood lipid and endocrine system function, and reduce fat accumulation.The role of. Walking fast, running, cycling, skipping rope, swimming, etc. all belong to aerobic exercise.
Resistance movement
★Resistance activities areThe repetitive movement of muscles against resistance is a strong contraction activity of muscles., can’t maintain a stable state, belongs to anaerobic exercise.
★Resistance exercises canMaintain or enhance muscle strength, improve muscle function, and form mechanical stimulation to the skeletal system, which is beneficial to bone health.. Lifting dumbbells, push-ups and elastic belt exercises are all resistance activities.
Other types of physical activity
★By extending, flexing and rotating the body or limbs, you canExercise the flexibility and flexibility of joints.. Stretching, yoga and other exercises can improve joint flexibility.
★Combination activities to improve human balance and coordination, includingDoing exercises and dancing can improve athletic ability and prevent falls..
Whichever exercise mode you choose.
Must follow the principle of painless
Step by step, do what you can, and exercise moderately
Painless principle is king.
★In exercise, as long as there are uncomfortable abnormal feelings, such as holding your breath, chest tightness, chest pain, dizziness, headache, dizziness, etc., it is necessary to reduce the amount of exercise or stop immediately, indicating that it is likely that the amount of exercise is too large.
The gradual principle of training intensity from easy to difficult and time from short to long.
★Don’t do super sports on a whim.
★After exerciseThe body has no adverse reaction, feels slightly tired and recovers quickly.Good mood and appetite, high sleep quality, feeling energetic after waking up, indicating that the intensity and amount of exercise are appropriate.
The principle of warm-up and stretching before and after exercise
★Before exerciseBe sure to warm up first, feel your body warm up, and then slowly follow the action..
Mastering the correct posture is an important prerequisite for scientific exercise.
★Pose correctly.Not easy to get hurtAnd it can better reflect the sports effect.
关于作者