How to exercise scientifically? Don't fall into these "pitfalls" again

From "I don't want to move" to "I want to move", nowadays, people's life concepts are undergoing tremendous changes. There are more and more people around us who like sports and fitness, and sports have become an indispensable part of people's lives.

Recently, Dahe.net interviewed Tang Hongyuan, deputy director of Henan Sports Science and Technology Center, associate researcher, senior sports protection specialist, and off-campus master's supervisor at the School of Physical Education of Zhengzhou University, and Li Hui, a physician in the Chronic Disease Intervention Room of the Chronic Disease Prevention and Control Institute of Henan Provincial Center for Disease Control and Prevention, with the theme of "National Fitness and the Olympics Go Hand in Hand", to bring netizens an unconventional discussion.

"Movement is good" Participating in physical exercise should be regular

With the improvement of health awareness and the change of sports concepts, more and more people are beginning to actively participate in fitness exercises, including many people who did not love sports before.

Tang Hongyuan admitted that he was not a particularly fond of sports before, but since he participated in the half race of Zhengzhou Marathon, he began to exercise regularly, starting from running 5 times a week, 5 kilometers each time, and gradually extended it to 10 kilometers each time.

"From last year to this year, after regular exercise, I found that the frequency of colds has decreased compared to before, and I recover particularly quickly after a cold. The most amazing thing is that I haven't had allergic rhinitis this year." Tang Hongyuan said that his changes also prompted his family and friends to start running regularly.

Tang Hongyuan said that when he first started running, he felt body aches. In fact, these are all normal phenomena. "After you exercise regularly for one to two weeks, the pain will slowly disappear, which means that you have adapted to the same amount of exercise. In this case, the body's immunity will also improve. Therefore, I recommend that everyone can exercise regularly, which will bring many benefits to yourself and your family."

In Li Hui's opinion, people should uphold the concept that "movement is good for you" and integrate exercise into their daily lives, just like three meals a day.

"I have three main ways to ensure daily exercise. The first way is to use fragmented time to exercise, including walking to and from get off work, taking the stairs instead of taking the elevator, doing some housework and walking the dog when I get home from get off work, and using some fitness equipment to exercise my upper or lower limbs while watching TV or watching videos to reduce sedentary time." Li Hui said that the second way is mainly on the Internet platform, following some popular or highly liked sports bloggers to do aerobic aerobics or stretching yoga exercises, etc. The third way is to go to the gym and seek professional coaches for professional and targeted exercises according to your physical condition and needs, including aerobic exercise, anaerobic exercise, resistance exercise and some flexibility exercises.

Exercise can relieve stress and relax the body and mind

In the fast-paced modern life, work pressure often accompanies us. Sitting in the office for a long time not only makes the body stiff, but also may cause various health problems. So, how to do simple and effective exercise to relax and relieve the body and mind? Li Hui believes that a sedentary lifestyle is the first independent risk factor for chronic diseases today, especially abdominal obesity and cardiovascular diseases. Office workers who sit in the office for a long time are more or less facing problems such as indigestion, forward neck, periarthritis of the shoulder, lumbar disc herniation, dry eyes, etc.

"We can use some tools to relieve the pressure, such as a liftable standing table placed on the desk. After sitting for an hour, you can raise the table and work while standing. You can use some ergonomic posture-correcting lumbar back cushions to increase the support of the waist, and you can use a fascia gun to relax the muscles of the shoulders and neck to relieve fatigue." Li Hui suggested that you can also use the breaks between work to do some stretching exercises such as cervical spine exercises, radio gymnastics, Tai Chi, Ba Duan Jin, etc.; for those with dry eyes, you can do eye exercises.

Li Hui also recommended two simple and easy-to-do movements. One is the flying goose pose, which involves lying on the carpet with the abdomen as the support point, and lifting the head, legs and feet upwards to make the body into a boat-bottom shape. The other is the five-point pose, which involves using the back of the head, two elbows and two feet as five fulcrums, and pushing the abdomen upwards with force so that the neck and back are suspended in the air and the body is in the shape of an arch bridge.

Tang Hongyuan believes that for healthy people, exercise can stimulate dopamine secretion, reduce depression, control weight, and prevent the occurrence of various diseases. For sub-healthy and sub-healthy people, exercise can promote the transformation of sub-health to health, reduce blood pressure, blood lipids, and blood sugar, relieve fatty liver symptoms, and promote rapid recovery after musculoskeletal system injuries - exercise rehabilitation, and promote the healthy development of the eight major systems of the human body.

In 2019, the "Exercise Intervention Guidelines for 26 Human Diseases" jointly published by experts from the School of Sports Science of Shanghai Institute of Sport and the Department of Physical Education of Huainan Normal University was published in the English version of "Journal of Sports and Health Science" (JSHS). Through exercise intervention on 26 diseases, researchers confirmed that exercise can play a positive role in disease prevention and rehabilitation.

Have you fallen into these misunderstandings about scientific fitness?

Scientific fitness is an important means to reduce disease and maintain health. It is also a topic of concern to many people today as we pursue quality of life.

Is it true that mountain climbing and running can easily injure the knees? Tang Hongyuan believes that mountain climbing and running are not friendly to people with knee injuries, obese people and the elderly, and will indeed aggravate knee injuries. You can choose a form of exercise that has a good exercise effect on the cardiovascular and respiratory systems without increasing the burden and wear on the joints, such as swimming, cycling and other aerobic exercises that have relatively small impact on the lower limbs. If you are a person who exercises regularly and your muscles are strong enough, mountain climbing and running will not cause knee injuries.

Li Hui added that yoga and swimming are good ways to exercise. Swimming does not put too much pressure on joints. At the same speed, swimming consumes more energy than running on land. Water dissipates heat quickly, enhancing the body's resistance to cold. Water also has a massage effect on the whole body, helping muscles eliminate fatigue. Some people may say that they are "landlubbers" and cannot swim. In fact, it doesn't matter. You can hold the pool wall to do leg kicks, walk in the water, bear the pressure of water on the chest, breathe against resistance, and feel the massage of the water on the body.

Tang Hongyuan said that according to the recommendations of the World Health Organization, engaging in physical activities of moderate intensity or above for more than 30 minutes at least five times a week will have a positive effect on health.

When you exercise in sweat-inducing clothes, you will sweat a lot and the exercise effect will be obvious. Is this correct?

"We are against sweat suits. Strictly speaking, they squeeze out the water in the body and are not used to lose weight. Weight loss caused by excessive sweating only means that the water in the body is reduced, and it will return after drinking a few glasses of water." Tang Hongyuan said that athletes and ordinary people must be distinguished. The reason why athletes wear sweat suits to lose weight is that many sports have weight requirements. During the weigh-in session on the day of the competition, some athletes will choose to wear sweat suits to quickly expel water from the body to lose weight. Ordinary people doing this is harmful to the body.

Some people are naturally thin, so do they not need to exercise to lose weight? Li Hui reminds these people to pay attention to whether the proportion of body fat exceeds the standard. On the one hand, it may be that the absolute weight of fat is high, and on the other hand, it may be that the fat content is relatively high due to less muscle composition. Slender women are mainly in the latter situation, which is mainly caused by insufficient exercise and the gradual reduction of muscle fibers with age, especially after middle age. Therefore, even if you don’t gain weight, you should maintain a lifestyle of regular exercise.