Do you know how to match the holidays?| Summer vacation is here

How can I not exercise during holidays? Exercise can enhance cardiopulmonary function, promote skeletal muscle growth, and maintain environmental health in the human body. More importantly, exercise can pass the signal of "happiness and excitement", prompting more concentrated attention, and preparing for the "full vitality" in the next semester. Therefore, it is necessary to deliberately increase exercise and physical activities during the holidays, especially children and adolescents. Falling in love will make the holiday more fulfilling!

How much exercise is appropriate?

With reference to the minimum exercise standards required for the health level released by the World Health Organization, and the "Guide to Chinese Children and Children's Body Activity", children and adolescents aged 5-17 should conduct at least 60 minutes of medium and high -intensity body activities, including High -intensity body activity at least 3 days a week and resistance to enhance muscle strength and bone health.

The minimum exercise quantity of adults 18 to 64 years old to maintain health is: completed at least 150 minutes of medium -strength aerobic body activity at least 150 minutes per week, or cumulative high -strength aerobic body activity per week; Activity to enhance muscle strength for muscle group participation.

How to exercise during holidays?

Life lies in exercise, but exercise must also pay attention to science. Do exercise at home during the holidays, it is best to master some "matching skills" and flexibly choose a variety of sports forms to achieve better exercise effects.

Aerobic exercise

Aerobic exercise refers to the rhythmic and periodic exercise of the main muscle group participation of the body under the condition of sufficient oxygen supply. Sustainable and long time is the most important, basic, and the most participating exercise method. There are limited conditions at home, it is recommended to do high leg lifting, open and closing jump; treadmill, or living room running around (fast walking); ride fixed bicycles; skipping rope or jumping tunnel exercise.

Practice

Muscle strength is the ability to overcome or fight weight when working in the human neuromuscular system, and is the basis for various sports activities. Power practice refers to the way the human body overcomes resistance and improves muscle strength. Recommended home can practice sit -ups, flat flat support, push -ups, elastic bands, dumbbells, and bottle laundry fluids, disinfectant, etc., and use the material to exercise on the spot. The purpose is to improve muscle strength, promote physical growth, prevent osteoporosis, and reduce risk of falling.

Stretching exercise

Stretching exercises, also known as pulling exercises, are the main means to improve flexibility. When you feel soreness but not pain when stretching, continue to maintain for 10-30 seconds, which can increase the sporting range, improve the fitness effect, achieve bodybuilding body, relax the muscle, and prevent damage. Stretching is divided into static pull and dynamic pull. Static pulling is generally relaxed after training, and can be used for positive pressure legs, side legs, shoulder pressing, hip pressing, etc.; Dynamic pulling is generally in the warm -up stage before training. Flex hip and hold knees.

Ball movement

The ball movement includes a ball movement with direct physical contact and non -direct physical contact. It is generally a systemic movement involved in large muscle groups. Common direct contact with ball sports include basketball, football, ice hockey, hockey, etc.; Non -direct contact ball sports include volleyball, table tennis, badminton, tennis, goal, soft ball, etc.

These precautions cannot be forgotten!

First of all, please remember: prevent damage is very important!

1

During exercise, please pay attention to controlling exercise time and exercise intensity according to your physical condition.

2

It is recommended to achieve "vegetarian" in various ways of exercise, and do not excessive exercise.

3

If you exercise indoors, due to the small space, you must be careful of the possible damage caused by the corner of the table, cabinet, electrical appliances, etc.

4

Choose the right ground for exercise. Do not do it on the ground that is easy to slippery on the floor tiles. It is best to use a yoga mat on the floor or pad.

5

Avoid wearing slippers and holes for exercise, you can exercise barefoot, and it is best to wear sports shoes for exercise.

6

You also need to wear sports pants or tights at home. Do not wear too loose pajamas and pajamas to avoid accidents.

7

It is recommended to wear a sports bracelet to monitor the physical condition during exercise in real time.

What are the tricks of parent -child fitness?

Do exercise at home in the summer. The big principle of choosing exercise methods is: men and women, old and young cooperation.

Young people can choose relatively intense and active projects, and if there are middle -aged and elderly people participating, it is recommended to choose relatively relaxed and safe projects. Adolescents and children can participate in fitness in sports games. Under the conditions of conditions permit, they can increase outdoor activities as much as possible, or exercise in a sunny place.

Of course, it is best to choose sports according to your preferences, habits, economy, and acquisition. Like walking and jogging, it can enhance cardiopulmonary function, and it is also suitable for fat burning to lose weight, but it improves less body flexibility. Power exercises can effectively stimulate muscle tissue and improve muscle strength, but have less impact on the cardiopulmonary system.

It is recommended to combine a variety of exercise methods, which are long -term and balanced. The combination of aerobic exercise, strength exercises, and flexible tensile stretch is the "golden partner" of sports. It is best to match it reasonably at home to achieve maximum benefits.

Author: Department of Sports Medicine, Huashan Hospital affiliated to Fudan University

Deputy Chief Physician Goyun Shen

Review: National Health Science Popularization Expert Library Expert

Ni Guoxin, Dean of the School of Sports Medicine and Rehabilitation of Beijing University of Sports University

Planning: Tan Jia

Edit: Yu Yunxi

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