National Fitness Day丨Scientific fitness has principles, keeping the key points in mind is the key

August 8 this year is the 16th "National Fitness Day" in my country, with the theme of "National Fitness and the Olympics Go Hand in Hand"

1. Scientific fitness has principles, and keeping the key points in mind is the key

Scientific fitness should include comprehensive physical fitness assessment, selection of safe and effective fitness exercises, compliance with a step-by-step fitness plan, participation in various forms of sports, comprehensive development of athletic ability, formulation of personalized exercise prescriptions, and regular exercise. The key points of a scientific fitness exercise plan include: sports, exercise intensity, exercise frequency, and exercise time per session.

2. Scientific fitness can promote the formation of a healthy lifestyle

Scientific fitness should integrate physical activity into daily life , paying attention to complementing it with comprehensive nutrition, adequate rest and a safe environment to achieve ideal exercise results.

3. Exercise is good for health and reduces the risk of disease

Scientific fitness can enhance cardiopulmonary function, strengthen muscles and bones, help maintain a healthy weight, reduce the risk of disease, increase vitality, promote mental health, and improve the quality of life.

4. Sitting for a long time is harmful to your health, but moving is beneficial

Reduce the time spent sitting still , encourage various forms of physical activity anytime and anywhere, get up and move every hour. Daily physical activity is the cornerstone of health.

5. Sports risk assessment can improve sports safety

Before exercising, you should understand your medical history and family history, screen physiological indicators, conduct physical fitness tests, comprehensively assess your physical condition, and reduce exercise risks.

6. The exercise process should be complete and the exercise methods should be diverse

A complete exercise should include warm-up, formal exercise and cool-down . These three links are indispensable. A week of exercise and fitness should include aerobic exercise, strength training and flexibility training . These three methods should not be neglected.

7. Children and adolescents should develop exercise habits and master sports skills

It is recommended that children and adolescents accumulate at least 1 hour of moderate-intensity or higher exercise every day to cultivate lifelong exercise habits, improve physical fitness, master sports skills, and encourage high-intensity exercise; adolescents should participate in at least three exercises a week that help strengthen bones and muscles.

8. Adult exercise must ensure a certain intensity, frequency and duration. It is recommended to exercise at least 3 times a week ; perform at least 150 minutes of moderate-intensity aerobic exercise in total; at least 75 minutes of vigorous-intensity aerobic exercise in total per week can also achieve the amount of exercise; a combination of equal amounts of moderate and vigorous-intensity aerobic exercise can also meet daily physical activity. Each aerobic exercise should last no less than 10 minutes, and resistance training involving all major muscle groups should be performed at least 2 days a week.

IX. Elderly people should exercise according to their ability and maintain an appropriate level of physical activity

The elderly should engage in sports that are appropriate to their physical condition. While paying attention to aerobic exercise, they should also pay attention to muscle strength training, perform appropriate balance training, strengthen their muscles and bones, and prevent falls .

10. Special groups should exercise under professional guidance

Special groups (such as infants, pregnant women, patients with chronic diseases, people with disabilities, etc.) should exercise under the guidance of doctors and sports professionals.