Are you afraid of "holiday weight gain"? A wave of actions can save you

After Laba, it is the New Year.

One year, one reunion

There are so many festival delicacies. Will your belly get bigger after the Chinese New Year? Will your face get rounder? Even if you are not afraid of getting fat, not moving for seven days is not a healthy lifestyle. Regular fitness exercise is the highest level of health preservation for adults.

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According to the World Health Organization's recommendations on physical activity and sedentary behavior, adults should engage in at least 150 to 300 minutes of moderate-intensity aerobic exercise per week and muscle strength and flexibility training on 2 or more days.

Holiday exercise methods can be divided into four categories: aerobic exercise, muscle strength training, flexibility and stretching exercises, and physical activity exercises.

Aerobic exercise

Moderate-intensity aerobic exercise can consume a lot of calories, effectively promote cardiopulmonary function, and gradually improve exercise capacity. You can choose aerobic exercise for 30 to 45 minutes each time during the seven-day holiday.

★Brisk walking

Brisk walking is not a stroll. It requires walking with big and fast steps, with a stride length of half your height and a step frequency of 120 times per minute. Pay attention to your walking posture, speed up your breathing and heartbeat, sweat slightly, and reach a state of moderate intensity aerobic exercise.

Jogging

Jogging is known as the king of aerobic exercise. Choose an exercise intensity that suits you, not too fast, and stick to it for 30 to 45 minutes until you sweat slightly.

Cycling

It is very suitable for obese people, and reduces the pressure on the knee joints. Moderate-intensity cycling reaches the level where breathing and heartbeat speed up, slight sweating, slight fatigue, and the ability to talk but not sing.

Other aerobic exercises, such as swimming, playing ball, climbing, etc., can be chosen according to your own situation.

Muscle strength training

Muscle strength training is a good weapon against aging. It is especially important for the elderly and women, but it is also the most easily overlooked. Exercise the five major muscle groups each time, mainly using low impedance and multiple repetitions of muscle endurance training. Choose one movement for each muscle group, 15 to 20 times per set, and do 3 sets.

★Hip and leg muscle strength training

The legs age first, so leg muscle strength training is particularly important. Calcium supplementation for the elderly only provides material elements, while leg muscle training is the key. Here are three leg training exercises, from easy to difficult.

① Sit down and stand up from a chair: The weak can choose this exercise, 15 to 20 times per set, and do 3 sets.

②Freehand squats: 15 to 20 times per set, do 3 sets.

③ Elastic band or dumbbell squats: 15 to 20 times per set, do 3 sets.

★Chest muscle strength training

Choose a type of push-up to exercise your chest according to your own conditions, including incline push-ups, standard push-ups, and decline push-ups. Do 15 to 20 times per set, and do 3 sets.

★Back muscle strength training

Use elastic band or dumbbells (mineral water is also OK) to do bent-over rowing, 10 to 20 times per set, and do 3 sets.

★Waist and abdominal muscle strength training

Choose two exercises to exercise your waist and abdomen: supine knee touch and hip bridge. Do 15 to 20 times for each set, and do 3 sets.

★Shoulder muscle training

Choose elastic band or dumbbell push-ups, 15 to 20 times per set, and do 3 sets.

Flexibility stretching exercises

Flexible stretching can maintain the elasticity of soft tissues such as tendons, muscles and ligaments, increase the range of motion of human joints, and enhance joint flexibility.

★Stretch while sitting on a chair

It is very suitable to do stretching while watching the Spring Festival Gala, relieving joint stiffness caused by long-term sitting and soreness caused by poor venous blood return in the lower limbs. The three movements can be repeated.

① Sit and lift your legs and curl your toes: Hold the position for 5 to 10 seconds, then switch to the other side, and do 10 to 20 times on each side.

②Seated twist: Hold for 15 to 30 seconds, then switch to the other side, and do 5 to 10 times on each side.

③Seated heel raise and toe curl: Hold the seated heel raise for 3 seconds and then put it down. Hold the heel on the ground and curl the toes for 3 seconds, and then repeat 15 to 20 times.

★Stretch on a bed or mat

Suitable for morning and evening bed exercises. Thigh stretch, back stretch, inner thigh stretch, abdominal stretch: each stretching movement is done for 15 to 30 seconds, four movements form a cycle, and you can do 3 cycles.

★Standing static stretching (suitable for stretching after exercise)

Stretch the front of the arm, stretch the shoulders and triceps, stretch the outer and front thighs. Do each stretch for 15 to 30 seconds, four movements as a cycle, and do 3 cycles.

Increase physical activity

Mopping the floor for 15 minutes a day is equivalent to walking 2,000 steps at a moderate speed, which can burn about 60 kcal. When going out, try to walk or ride a bicycle, which can also increase calorie consumption and prevent the appearance of "holiday fat".

I wish you all a healthy Spring Festival!

Review: Experts from the National Health Science Expert Database

Wang Gang, Heilongjiang Institute of Physical Education and Sports

Planning: Tan Jiayu Yunxi

Editor: Luan Zhaolin

Source: Healthy China