In the summer during the epidemic, please pay attention to protection at home exercise

With my country's colleges and universities in China and primary and secondary schools in the summer vacation, in all parts of the country, as well as the current epidemic situation in Hunan Province, the situation is still severe. Traveling, travel and various clustering activities have increased dramatically. We should reduce unnecessary travel, try to avoid travel across the ground, and choose more local home or surrounding leisure activities. So in the summer vacation, how to exercise at home or outdoor exercise, how to avoid exercise damage, and how to recover after exercise?

one. What benefits can exercise bring us?

1. Children and adolescent movement. Among children and adolescents, the most common benefits to movement are first to improve growth and development. Promote bone health, make the bones thicker, and have higher bone density, so that the proliferation of the bones is stronger and the child grows higher.

2. Adults and elderly movements. Exercise can reduce the mortality rate. It also means that living healthily and live longer. Can fight against bad physical conditions and diseases. Improve cognitive ability and reduce the risk of suffering from Alzheimer's disease. Reduce the risk of psychological diseases such as depression and anxiety.

3. Recommended exercise of scientific fitness. There is an appropriate amount of exercise. Too few exercise does not have enough stimulation effects, and too much exercise can not only bring more health benefits, but also cause the risk of exercise damage.

two. Why do you have to take risk assessment before exercise

Exercise is the "double -edged sword". By conducting regular sports activities, the physique of the participants can be enhanced and brings a lot of benefits to health. However, the exercise itself is risky. If the movement is blindly carried out, it will affect the effect of the movement and bring us harm, and then the result will be lost.

Motor risk mainly includes three aspects: cardiovascular disease risk, injury risk, and exercise disease risk.

The risk of cardiovascular disease refers to myocardial infarction, ventricular fibrillation, and sudden cardiac death. The role of the cardiovascular system is to supply the blood supply of the whole body, and its load will increase significantly during exercise (the highest is about 5-6 times the state of quiet).

The risk of injury refers to damage to various muscles, ligaments, bones, joints, and nerves caused by exercise. This is the most common type of exercise risk. Sending such risks is generally related to excessive training or technical action defects.

The risk of exercise disease refers to various diseases and syndrome that occurs during exercise, such as abdominal pain during exercise, sporty hypoglycemia, muscle cramps, sports faint, hematuria and proteinuria caused Excessive fatigue and so on.

Among the three types of exercise risks, the highest incidence is the risk of injury. The lowest is cardiovascular risk, but the consequences of cardiovascular risk are very serious. The attention of the majority of fitness participants. As long as the risk assessment and scientifically carry out exercise, the above three movement risks can be minimized or even eliminated.

three. How to evaluate exercise risk for yourself?

Sports risk assessment is mainly from two aspects, the first is the internal cause. That is, the gender, health status, and physical level of their own age; the second is external causes, that is, exercise, exercise strength, exercise time, and changes in the external environment.

The assessment content is health screening and exercise testing before exercise. As mentioned earlier, the most dangerous of all exercise risks is cardiovascular risk, and the assessment of cardiovascular risk has also become the core of exercise risk assessment. If exercise is carried out, cardiovascular risk assessment must have.

Four. Who can't carry out sports fitness?

Scientific and reasonable exercise is suitable for most people. However, there are still a small number of people or a small number of diseases that are not suitable for sports and fitness. This state of disease that is not suitable for exercise is called exercise contraindications. There are two types of exercise contraindications, absolutely contraindicated and relatively contraindicated.

1. Absolute contraindications. There is no room for discipline, because the damage brought by exercise is far more than the benefits it brings. However, this type of absolute contraindication is acute and temporary. Once the condition is relieved, the patient should return to the state of regular exercise in time.

Absolute contraindications include:

★ Cardiac diseases such as severe myocardial ischemia, a myocardial infarction or other acute heart disease in 2 days, an unprecedented arrhythmia, symptomatic heart failure, acute myocarditis cardiitis, unstable angina pectoris, severe aortic aorta Small petals, doubt or known mezzanine aneurysms, etc.;

★ Severe pulmonary diseases such as pulmonary embolism and severe respiratory rapids; cancer chemotherapy period;

★ Any acute infection, fever, such as flu, dysentery, pneumonia, etc.

2. Relatively contraindications. This contraindication also belongs to a disease that has brought more serious risks, but it is more flexible than absolute taboos. If the income of exercise is greater than the risk, and there is no symptoms at the same time, patients with relatively contraindications can carry out some low -intensity exercises under the premise of guarantee. If conditions permit, you can monitor various key parameters in the device monitoring campaign of ECG or blood pressure. Note: Doctors must be supervised by this type of patients to perform exercise. If not, don't start it yourself.

Relative contraindications include:

★ Cardiac diseases such as coronary stenosis, heart valve disease, severe atrioventricular block, tachycardia or absence, hypertrophic myocardial disease, etc.

★ Sports system diseases, such as acute trauma, neuromuscular disease, bone joint disease, rheumatoid joint disease, etc.

★ Various local infections, such as thyroiditis:

★ Electrolytic disorders, such as hypokalemia, hyponatremia, etc.; ★ Set metabolic diseases that have not been controlled, such as diabetes, hyperthyroidism, mucoped edema; excessive blood pressure (systolic blood pressure/diastolic pressure greater than 200 mmHg/110 mmHg) ;;

★ Diseases with bleeding tendencies, such as leukemia, hemophilia, platelet reduction purpura;

★ The metastasis of cancer; severe anemia.

There are also relatively taboos for specific projects, such as high -intensity and collision exercises for high myopia and glaucoma patients, which can prevent retinal shedding; otitis media patients avoid swimming and diving.

five. How to prepare for activities before exercise?

Preparation activities are extremely important for any sports activities. Its main purpose is to prepare for more intense exercise physiology and psychological preparation.

1. Benefits for preparation activities. For Volkswagen Fitzers, the main benefits of preparing activities to bring us are:

(1) Optional the inertia of organs such as the heart and blood vessels and improve the fitness effect. Preparation activities can improve muscle temperature, improve muscle work efficiency, and at the same time speed up heart rate and breathing frequency, thereby accelerating blood flow, promoting oxygen and nutrients to transport muscles, and prepare for high -quality fitness exercise.

(2) Prevent exercise damage. Preparation activity is an important part of reducing joint muscle injury. By relaxing, stretching, and activation, muscle tension is eliminated, muscle elasticity, ductility and contraction ability, and the excitement of neuromuscular muscles, increases human joint sliding fluid, improves joint flexibility, thereby reducing exercise injuries.

(3) Stimulate the excitability of the central nervous nerve and improve the performance of movement. For competitive sports, preparation activities can improve special sports performance. Full preparation activities can make the central nervous nervous nervous nervous, more focused in exercise, better action quality, more obvious training effect, and damage will be greatly reduced.

(4) Effectively improve the internal environment. By preparing activities, the supply of energy material can be more fully supply, improved metabolic enzyme activity, increased alkaline material reserves in muscles, and more blood flows out of the internal organs of the stomach, liver and kidney, injects muscles, cardiopulmonary and other sports organs, which are followed by subsequent more more Effectively and longer to carry out the foundation for sports.

(5) Wake up the conditional reflection that has been established. The essence of sports is conditional reflexes, and often perform the same or similar actions, which will form "power setting" in the body. The so -called sports technology will be established.

2. Prepare the composition of activities. A complete and effective preparation activity can include four aspects: warm -up, relaxation, dynamic stretching and special preparation.

(1) Heating: Classic preparation activities should start with warm -up. The purpose is to mobilize heart rate and breathing frequency, while improving muscle temperature, allowing subsequent stretching exercises.

(2) Relax: After the muscles of sports enthusiasts have a large intensity and long -term work, my muscle fascia is easy to be tense; people who do not exercise for a long time maintain a posture for a long time. Extension, professional is called "muscle recovery and regeneration".

(3) Stretching: If the muscle relaxation technology such as foam shaft movement is simply metaphorized to "knead the muscles", then the stretching technology can be called "pulling the muscles". "Kneading" is to relax the muscles and soften, and "pulling one pull" is to lengthen the muscles, "抻 抻" like ramen as a ramen to make it neatly arranged and improve muscle ductility.

(4) Special preparation activities

Special preparation activities are the characteristics of analog movement, but using a smaller intensity than exercise to simulate the activity. The purpose is to stretch and activate muscle activation of muscle groups that meet the characteristics of the sports project to enable the body to enter a specific state of preparation.

The above four parts are complete preparation activities, and it is also an ideal preparation activity. In reality, it is not necessary to do it completely. Volkswagen fitness people can make corresponding adjustments according to their strength and characteristics of their participation in sports.

six. How to organize activities after exercise?

Corresponding activities are a fast, simple and relatively fixed activity. After exercise, it will help transition the body from the level of severe activity to a state of rest or approaching rest.

1. The benefits of carrying out organizational activities. The finishing activity after exercise is the beginning of the recovery process, and its significance is: (1). It is conducive to the fading of metabolic waste (such as lactic acid) to accelerate muscle recovery. Corresponding activities are a low -intensity movement that can still promote blood flow, and at the same time use lactic acid as energy to oxidize and promote its solution. (2) Reduce the chance of delayed muscle soreness (DOMS). Generally, after a high -intensity exercise is performed, the phenomenon of continuous sports muscle soreness will often occur on the second to third day. This is called delayed muscle soreness (Doms) (3) Avoid sports shock. The muscles of the lower limbs are also called "second heart". The increase in blood flow in the lower limbs during exercise is to promote the timely blood circulation of blood circulation through the contraction of the muscle to promote the timely flow of blood in small veins and capillary. (4) Reduce the chance of cramps or spasm after exercise. After exercise, it is a good time for flexibility training, because the body is warm, muscle ductility increases, and static stretching is more effective.

2. How to carry out finishing activities after exercise. The finishing activity after exercise is basically the content of preparations before exercise, but the order is just in turn. It mainly includes 4 links: special aerobic exercise, dynamic stretching, static stretching, and foam axis. (1) Combine the special aerobic exercise. Aerobic exercise can effectively prevent most of the discomfort caused by exercise to the body. Power: The best intensity of aerobic exercise in the organizational activity is 50%to 60%of the exercise intensity, so as to promote a certain level of circulation and respiratory function and accelerate the dissipation of metabolites. Such as jogging, swimming, etc.

(2) Dynamic stretching. Dynamic stretching can help eliminate lactic acid and muscle fatigue in the body, which is conducive to physical recovery. The biggest benefit of stretching after exercise is that it can improve the flexibility of the body. Frequent stretching movements can keep you still maintain your body's flexibility and move freely.

(3) Static stretching. Static stretching is also critical. If the strength of the exercise is not large, it can save the special aerobic and dynamic stretching part, and use static stretching to replace the aforementioned organizational activity.

(4) Relax. If there is sufficient finishing time, you can arrange the foam axis to relax.

In addition, for the elderly, we recommend that the activities should be appropriate and simple, and the pressure on the joints should be smaller. We must understand our own limits and implement them carefully during the development process.

(Source: Jiang Xingyong Wang Hongyan, Health Education Propaganda Center of the Hunan Provincial Health and Health Committee)

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