Scientific movement enjoy health and master the bottom line of life

On August 8, 2022, the 14th "National Fitness Day" in my country is coming. While the two -level stadiums in Shanghai, while preparing for the safety and orderly opening of the citizens, they all have corresponding emergency measures. The city's stadiums are equipped with AED (automatic body tremor). All front -line personnel and managers have passed first -aid training and obtained qualification certificates.

Recently, in the Badminton Hall of the Anting Town Cultural and Sports Service Center of Jiading District, a golfer was lucky enough to recover life through the correct cardiopulmonary resuscitation and AED (automatic body tremor). How should we perform effective first aid when the heart is stopped during exercise? How to exercise scientifically and effectively everyday? The small body will answer it for you.

One picture masters cardiopulmonary resuscitation and AED use

Implement effective first aid

It is understood that 500,000 people in my country die suddenly due to sudden cardiac arrest, and cardiac arrest is mainly caused by ventricular fibrillation. To save life, the best way is CPR (artificial cardiopulmonary resuscitation) and timely use AED (automatic vitro tremor). If the patient accepts the correct rescue in the "Gold 4 minutes" of the best rescue time, the possibility of rescue is as high as 90%.

Scientific Movement Guide

Far away from exercise accidents

Unscientific and unreasonable exercises can easily cause the risk of sudden death and sudden death. So how can we exercise scientifically and effectively? Let's learn the following knowledge points!

1. What do you practice? How to choose a exercise item that suits you?

There are many ways to help us choose to exercise, but the most accurate and effective is physical testing. Physical testing is a process of testing the individual constitution with a series of indicators and evaluating the test results. It can help us:

· Evaluate the level of physical fitness and discover the strengths and deficiencies of your own constitution;

· Developing sports prescriptions to make the method more scientific and more accurate;

· Test the effect of exercise, and revise and improve the exercise plan in time.

· Physical test results include two main results: single index evaluation and comprehensive physical evaluation. According to the "shortcomings" of their own constitution reflected in the physical test results, it is easy for us to find the exercise project that suits us.

2. Should we "practice" after choosing the right project?

Taking the main indicators of cardiopulmonary function and muscle strength as an example, we should "practice"?

· Cardiopulmonary function and aerobic exercise

Cardiopulmonary function is the core indicator of physical testing. It reflects the functional level of a variety of core organs and is related to disease and death. Cardiopulmonary function after adulthood generally decreases with age. Physical exercise, especially aerobic exercise, can enhance cardiopulmonary function.

Aerobic exercise refers to sports activities that have energy metabolism under the condition of sufficient oxygen supply. It has the characteristics of periodic and rhythmic in the participation of large muscle groups, periodic and rhythmic, sustainable and long -term control. Typical aerobic sports include fast walking, jogging, cycling, swimming, etc.

How to practice aerobic exercise? Frequency, time, and strength are the three most important elements of aerobic exercise. The general exercise requirements are at least 3 times a week, 30-60 minutes a day, and the middle exercise intensity. The intensity can be monitored by the target heart rate, speaking method, and RPE (subject fatigue feeling table).

· Muscle strength and strength training

Muscle strength is another major type of indicators in physical testing, including maximum muscle strength, explosive power and muscle endurance, which is related to factors such as gender, age, body type, and physical exercise.

Common power training methods include device training such as bare -handed training, dumbbells, barbells, and static training (such as flat support). Power training generally practice 2-3 times a week, at least 48 hours between twice. 8-10 exercises each time, these actions cover the chest, shoulders, backs, waists, abdomen, hips and lower limbs. Equipment training can choose to complete the weight of 8-12 times continuously as a load, repeat 2-4 groups, and rest between the group for 2-3 minutes.

3. Precautions for exercise fitness

· Security is the first. Those who have suffered from cardiovascular disease, lung disease, and metabolic diseases, or those who have no diagnosis but have symptoms or signs of the disease, or have not participated in the exercise for a long time, they should take the initiative to go to the hospital for a medical examination before the exercise. Whether to participate in the opinions and suggestions of sports.

· Before each exercise, warm up to allow the body to gradually enter the state of exercise and reduce the risk of exercise damage. After each exercise, we must do a good job of organizing activities to gradually restore the human body to static, which will help eliminate fatigue and restore physical strength.

· Avoid excessive exercise. If you feel very tired after exercise, recover slowly, you ca n’t eat, you ca n’t sleep, even headache, nausea, palpitations, chest discomfort, hematuria, etc. may be excessive, you should adjust the amount of exercise in time, pay attention to rest and nutrition, and nutrition. Avoid adverse effects on health.

Small bodies remind sports enthusiasts here to choose the method of sports scientifically, step by step, and act, especially at high temperature weather, control the amount of exercise and replenish body fluids in time.

Part of the picture: People's Daily

Part of the source: science fitness gas station,

Shanghai Stadium, Shanghai Jiading

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