The Spring Festival is probably about “eating, drinking, reunion” and “hustle and bustle”, but don’t forget to exercise! Here, the editor dedicates to everyone a special New Year’s goods – a sports “pagoda”. During this time at home, combine movement and stillness, you will be in great shape, and you will not gain weight if you eat more! Have a healthy year!
Sports “pagoda”, look here!
When staying at home, try to reduce static activities (including watching TV, playing computer, etc.), it is best to get up and move after sitting for an hour.
If you’re reading or binge watching TV, you can make it a rule to stand for 3 minutes or do a set of stretching exercises every time you come back from the toilet.
Unlock sports password: 1141
Appropriate exercise should follow the “1141” principle, that is, 1 basic, 1 target heart rate, 4 suitable and 1 fundamental.
Aerobic exercise is the foundation of exercise intervention (level 3 of the exercise pyramid). Aerobic exercise in exercise intervention needs to achieve a certain exercise intensity, frequency and duration, as well as a specified target heart rate.
1 target heart rate
Target heart rate refers to the target heart rate that needs to be achieved during exercise, and is an important indicator for judging the effect of aerobic exercise. Exercising within the target heart rate range is most effective and least dangerous.
It is important to note that if you are taking medication, you must consult your doctor first, as some medications can increase or decrease your heart rate.
First, suitable exercise methods
For most sports, as long as you choose a good rhythm and adjust the amount of exercise, it can be used as aerobic exercise. The choice of aerobic exercise should be based on periodic exercise. Common aerobic exercises include walking, running, rope skipping, cycling, rowing, mountaineering, swimming, stair climbing, dancing, aerobics, Yangko twisting, diabolo, shuttlecock kicking, tai chi (sword), and small-volume ball games , Part of the national fitness equipment (knee riding machine, elliptical machine) exercise, etc.
Second, the appropriate amount of exercise
Appropriate exercise emphasizes the grasp of the scale of exercise. The limit of exercise intervention is that there is no pain or subjective feeling of exertion, which is especially important for high-risk groups. During exercise, as long as there are abnormal uncomfortable feelings, such as suffocation, chest tightness, chest pain, dizziness, headache, vertigo, etc., it is necessary to reduce the amount of exercise or stop immediately, and seek medical treatment in time. After finding out the cause, determine whether you can continue to exercise .
Third, the right time
The specific time for each person to go out for exercise can be flexibly arranged according to the season, climate, physical response and work and rest habits. If you choose to exercise in the morning, you should wait until dawn, the temperature rises, and the pollutants diffuse before starting to exercise.
In addition, each exercise time can start from 10 minutes, and then gradually increase to about 1 hour in increments of 5 to 10 minutes. The frequency of exercise is once every other day or once a day, not less than 3 times a week. As long as there is no physical discomfort, we must try our best to persist, so that the effect of exercise intervention can be better consolidated and improved.
Fourth, suitable environment
As long as the weather conditions permit, it is best to go out of the house, into the nature, to the green trees, to the shores of rivers, lakes and seas or open spaces between buildings and other natural environments to exercise, you can fully enjoy the warmth of nature, which is more conducive to physical and mental health .
The fundamental purpose of exercise intervention is to improve the health level and quality of life, which should be used to measure the effectiveness of exercise intervention.
High-risk groups should pay attention to reporting their exercise status to doctors, and inform doctors of their actual reactions and results after exercise for subsequent evaluation and correction. Only in this way can they truly design an exercise prescription that best suits their overall physical and mental state.
“As long as you exercise more, you don’t need to control your diet.”
This is wrong!
Drinking sweet drinks, eating pastries, dried fruits (especially those that can extract oil) and other high-calorie foods will wipe out the results of exercise. In order to obtain long-lasting weight control effects, in addition to exercising, you should also reasonably regulate your diet, so that you can “walk 10,000 steps a day, eat and move in balance, and be healthy for a lifetime.”