Xu Jianfang, Researcher, Institute of Sports Science, State Sports General Administration
Adults with good physical fitness and normal physical exercise habits are advised to perform high-intensity interval training, which can improve cardiopulmonary function and basic strength, and can also achieve good exercise results in a short time. For example, you can do some in-situ running, push-ups, open and close jumps, bobby jumps, etc. Each exercise is practiced 10 to 15 times for 2 to 4 groups.
The elderly and some adults who lack physical exercise are recommended to focus on functional exercises and exercises that improve flexibility and balance. Perform stretching and turning exercises on the muscles of the shoulders, neck, waist, and back. The stretching time of each group lasts about 20 to 30 seconds and is performed in 2 to 4 groups. In addition, you can practice some supine back bridges, Xiaoyan Fei and so on.
During the epidemic, can you increase your resistance through intense exercise?
First of all, make it clear that home fitness is not suitable for long-term high-intensity exercise. During home epidemic prevention, to ensure that exercise is safe and effective, exercise intensity must be appropriate. If the intensity is too low, there is no exercise effect, but long-term high-intensity exercise will lead to physical dysfunction, decreased immune function, and increased risk of sports injury. Therefore, it is particularly taboo to usually not exercise and exercise assault. The intensity of home fitness exercise is suitable. The main manifestations are: mild shortness of breath after exercise, slight heat around the body, reddish complexion, and feeling relaxed and happy inside. Although it feels a little tired, it can be eliminated after rest and there is no pain or numbness.
Source: Official website of the National Health Commission