Buying vegetables and cooking also has a "exercise effect"!Chinese version of "Edge of Body Activity" released

Author:Life Times Time:2022.08.18

What is your motion? Whether you exercise regularly every week, or occasionally, you can practice desperately.

In fact, insisting that exercise does not need to jump and run high -intensity, and daily housework is also considered exercise.

Recently, the first "physical health assembly" that adapted to the Chinese people was released. The four types of activities of professionalism, transportation, housework, and leisure were all listed. It even included a physical game of Chinese -style square dance and young people playing young people nowadays.

"Life Times" (search "LT0385" in WeChat can be followed) Interviewing experts interpret the main points in the assembly and teach you to customize a sports plan.

Interviewed expert

Zhang Yimin, deputy dean of China Sports and Health Research Institute of Beijing Sports University

Professor Wang Lin, Professor of Sports Rehabilitation, School of Sports Science, Shanghai Institute of Physical Education

Author of this article | Life Times reporter Zhang Mian

Editor in this article | Wang Xiaoqing

The Chinese version of "Body Activity Compilation" is released

At present, the internationally popular "Body Activity Compilation" (hereinafter referred to as CPA) is formulated by American scholars. Limited by the differences in language, culture, and common physical activity, and the limitations of the people and races of the research objects, the international popular CPA is not entirely suitable for the reference standards for the energy consumption of physical activity in my country.

Recently, led by Beijing Sports University, comprehensive measurement, classification, coding and assignment of the energy consumption of the physical activity of Chinese healthy adults, it finally completed the first edition of "Chinese Healthy Adults 'Body Activity Compilation" (referred to as "Chinese Healthy Adults' Body Activity Compilation" (referred to as "" "" " Compilation ") provides specific guidance for the Chinese Movement.

The "Compilation" is based on CPA and is presented in the form of a list. It consists of digital code, metabolic volume, physical activity category and specific activity. A total of 13 categories are compiled. Essence

These specific physical activities include many traditional Chinese campaigns, such as Type 24 Tai Chi, Health Qigong · Eight Duan Jin, Health Qigong · Five Poultry Opera, etc., as well as campaigns such as dance and radio gymnastics with Chinese characteristics. In addition, the current popular gaming games and aerobic fitness exercises are also among them.

Watch: Xi Yue

How to apply "Editing" to arrange your movement?

Physical activity refers to any physical exercise that can bring energy consumption. It is divided into four categories: occupation, transportation, housework, and leisure. There are many specific forms.

Each activity is marked with each activity in the "Compilation", which is measured with MET value. Ordinary people can also quantify their physical activity energy consumption throughout the day, and formulate a quantitative and fixed -load motion plan.

MET transliteration is "Mei Dear", which refers to the metabolic rate of the active body compared to the multiples of the metabolic rate of the rest.

1MET is defined as a static interest metabolic rate, that is, the amount of oxygen consumed in a chair is quietly sitting in a chair.

If a activity is 2METS, it shows that the energy it consumes is twice the meditation. According to MET, you can also calculate energy consumption, that is, 1MET = 1 kcal/kg/hour.

From this definition, the consumption of sedentary is ≤1.5Mets, the low -intensity activity is 1.6 ~ 2.9METS, the medium -intensity activity is 3 ~ 5.9METS, and the high -intensity activity is ≥6METS.

"Guide to the Chinese Cross Sports (2021)" provides physical activity suggestions for people at different ages.

Taking adults aged 18 to 64 as an example, 150 ~ 300 minutes of medium strength (3 ~ 6METS) or 75 ~ 150 minutes of high strength (& 6METS) should be performed per week. combination.

If you are a sedentary crowd, you can choose interested medium -intensity exercises in "Compilation", increase energy consumption, accelerate the body's metabolism, and reduce the harm of long -term sedentary to health.

If today's work intensity is very strong, and you're exhausted after returning home, you can choose a relatively relaxed and pleasant leisure sports to relax your body and mind. For example, the emerging VR somatosensory game is a good choice.

If you do housework or go shopping today, these physical activities can only replace some exercise to achieve the purpose of energy consumption, but it belongs to low -intensity exercise, which needs to be appropriately increased and high -intensity exercise, such as cycling, running, skipping rope, etc. to stimulate energy energy to stimulate energy energy metabolism.

In general, everyone does not have to stick to a form of exercise. As long as they can actively exercise, they are good for their physical and mental.

It is recommended that you change the static lifestyle and increase physical activities. Even if you buy food and cook, it will be effective. If you accumulate exercise time and persist, you can gain more benefits.

4 dimensions formulate the "personal sports plan"

Although the ability of exercise varies from person to person, in general, the amount of exercise has a reasonable range, called fitness target range.

The lower limit of the interval is the minimum exercise amount required for people to maintain a health level at all ages. Although it is also good for health, the effect is limited.

The upper limit of the interval is that the amount of exercise exceeds the body tolerance, that is, excessive exercise.

Insufficient exercise, physical function gradually degenerate, such as decreased cardiopulmonary function; excessive exercise will cause continuous soreness of muscle, decreased appetite, emotional stress, and fatigue , Anemia, myocardial ischemia, liver and kidney injury and other risks, it will be worthless.

Follow the FITT principle proposed by the American Sports Medicine Society to formulate sports plans:

Frequency (Frequency)

Refers to the interval time, the optimal frequency depends on the type of movement and the purpose of the movement.

For example, if you lose weight, you need to perform high -intensity aerobic exercise 300 minutes per week, so that the weight and body fat will be more alleviated; maintaining good health, as long as 150 minutes of aerobic exercise and 2 to 3 days of strength training are every week. Can. Intensity (intensity)

Refers to the effort of exercise depends on the type and the purpose of exercise. There are different measures for measuring the intensity, and the endurance movements such as fast walking and running are generally used as a standard for measuring strength.

Based on the maximum heart rate (220 minus the last age), the range of medium and high -intensity aerobic moving target range is 60%to 80%of the maximum heart rate; strength training generally uses weight and repeatable times to determine the strength of the exercise.

Time (time)

The duration of exercise depends on the type of exercise, current sports level, and fitness purpose.

For example, novices have just started to do aerobic exercise. It is advisable to control the time in 15-20 minutes. Do not be too high in strength; enhance the flexibility, each muscle group should be stretched and maintained at least 15 seconds, repeated 3 times; when enhanced cardiopulmonary endurance, when enhanced cardiopulmonary endurance, when enhanced cardiopulmonary endurance, when enhanced cardiopulmonary endurance, when enhanced cardiopulmonary endurance, when enhanced cardiopulmonary endurance, when enhanced cardiopulmonary endurance, when enhanced cardiopulmonary endurance, when enhanced cardiopulmonary endurance, when enhanced cardiopulmonary endurance, when enhanced cardiopulmonary endurance, when enhanced cardiopulmonary endurance, when enhanced cardiopulmonary endurance; High -intensity exercise lasted at least 20 minutes.

Type of sports (Type)

In a broad sense, it can be divided into aerobic exercises, resistance exercises, flexibility exercises, special technical exercises, etc. The specific sports types can be subdivided into weightlifting, running, cycling, swimming, etc. According to the purpose of exercise, choose different types of sports.

It is recommended to warm up for a while before exercise to focus on dynamic stretching; after exercise, static stretching is the main way to eliminate fatigue and help the body's recovery.