It is not advisable to exercise late at night, step by step is the most suitable
Science movement, are you doing it right? (Health Express Train (Stop 85))
Physical Activity Readiness Questionnaire
Before you plan to exercise, for your safety, please read carefully and answer the following 6 questions according to your actual situation.
whether
□ □ Has your doctor told you that you have a heart condition or that you can only participate in physical activity recommended by your doctor?
□ □ Have you ever had chest pain or severe breathlessness when you were doing physical activity or sports?
□ □ Since the last month, have you experienced chest pain or severe breathlessness when you have not participated in physical activity or exercise?
□ □ In the past 6 months, have you ever fallen or lost consciousness because of dizziness when you were doing physical activity or sports?
□ □ Do you have bone or joint pain, or dysfunction that is aggravated by physical activity or sports?
□ □ Has your doctor told you that your blood pressure is over 180/110mmHg?
If you answer "yes" to any of the above questions, please stop participating in this fitness exercise, and pay attention to: (1) Consult your doctor before participating in the fitness program, and explain which question in the questionnaire is answered "yes"; (2) ) When participating in fitness activities, it should be done gradually and gradually, and the exercise intensity should not be too large and the time should not be too long; (3) You can restart the fitness method that has been proven to be safe; (4) You can also participate in the activities recommended by the doctor or allowed by the doctor. (5) Take necessary drug treatment in a timely manner.
If you answer "No" to all the above questions, you can continue to exercise, but please pay attention to: (1) Participate in large amount of exercise or exercise intensity exercise step by step to avoid excessive fatigue; (2) Participate in further health evaluation, and by Here is the best fitness program.
Note: This questionnaire was established by the research group of Professor Wang Zhengzhen of Beijing Sport University with reference to relevant materials. It is suitable for people in the age group of 15-69 years old. People over the age of 69 should consult a doctor before engaging in fitness activities.
In recent years, with the in-depth implementation of national fitness, people's participation has been continuously improved, and "more exercise and less illness" has increasingly become a social consensus.
What are the health benefits of regular exercise?
What are the important principles of the science movement?
How to avoid sports risks?
Our reporter interviewed Zhang Yimin, a professor at Beijing Sport University and director of the Key Laboratory of Exercise and Physical Health of the Ministry of Education, and asked him to answer questions.
Working out late at night is going to extremes
The science movement is good medicine.
"Scientific exercise can not only effectively improve cardiopulmonary function, promote human metabolism, enhance muscle and ligament strength, but also make people feel physically and mentally happy, enhance their ability to resist stress, and promote people's physical and mental health." Zhang Yimin said, "Integration of sports and medicine" is the implementation of health. It is an important way for China to act, and it has played a positive role in improving and promoting the health of the masses.
Is there a best time of day to exercise?
"Actually, when to exercise has little effect on the fitness effect. From the perspective of the factors that affect the fitness effect, the key is that the exercise load should match the individual's physical health status." Zhang Yimin introduced that the time period of people's exercise is mainly affected by the work and rest time. Da, "Take me as an example. During the day, I am busy with teaching and lesson preparation and have no time to exercise. Then 18:00-20:00 after work is the best time for me to exercise."
In recent years, some gyms in first-tier cities have launched 24-hour gyms in order to cater to the "special work and rest time" of office workers.
According to fitness statistics released by Leke in July last year, in Beijing, 12.8% of people who exercised from 22:00 p.m. to 8:00 a.m. the next day.
In the whole country, the proportion of members who exercise during this period is close to 10%.
Doing sweaty exercise late at night when you should be sleeping is a plus or minus for your health?
"I think it's a reduction in points. Exercising late at night is a bit extreme, which may disrupt the biological rhythm." Zhang Yimin reminded that for office workers, it is more appropriate to squeeze in 30 minutes to an hour before dinner after get off work.
If there are occasional special circumstances that work late, such as getting off work at 10 p.m., and want to exercise, it is recommended to exercise lightly for 30 minutes and sweat. "You must know that rest is also an important way to eliminate fatigue, and exercise is a systematic, In the long term, if you don’t exercise on a certain day, you can continue exercising in the future, and there is no need or encouragement to exercise late at night.”
Right now is the season of spring and flowers, and many people who have "cats" all winter begin to go outdoors and exercise their muscles and bones.
"In fact, any season is suitable for exercise, but we must beware of extreme weather." Zhang Yimin emphasized that exercise should not be exercised in an environment with cold, hot, high humidity, strong wind, pollution and radiation; the temperature difference between spring and autumn is large, and the temperature in the morning and evening is higher Low, pay attention to the influence of temperature and wind when exercising; beware of heat stroke when exercising in summer; if there are special circumstances such as haze and sudden temperature drop in winter, it is not recommended to do outdoor exercise.
Don't forget to stretch after exercise
"Generally speaking, it is better to move than not to move." In Zhang Yimin's view, scientific sports need to follow the basic principles of safety, comprehensiveness and accuracy, step-by-step, and perseverance. People adapt to local conditions.
security principles.
"Preparatory activities before exercise and stretching exercises after exercise are very important, but the latter is often ignored by many people." Zhang Yimin pointed out that human muscles constantly contract and exert force during exercise, and their elasticity decreases. It may bring these problems: local inflammatory factors, metabolic wastes, etc. cannot be discharged, resulting in increased fatigue and slower recovery; the body will carry out the next training with fatigue, which will increase the risk of injury and induce sports injuries such as "runner's knee".
"If the muscles in the back of the calf feel hard to the touch, and the knee joint is tired or uncomfortable, it may be caused by not stretching after exercise." Zhang Yimin introduced that research has confirmed that stretching after exercise can help Relaxing muscles and improving muscle elasticity is one of the "magic weapons" to reduce sports injuries.
Stretching should be done for at least 10 minutes, or about 1/3 of the duration of the exercise.
Comprehensiveness principle.
Different types of exercise will bring different fitness effects. It is better to have a variety of exercise methods, preferably including aerobic exercise, strength training and flexibility training.
Aerobic exercise can make people’s heart and lung function better, and directly affects the mobility of the organs of the whole body; strength exercises help to improve muscle strength and avoid problems in daily activities such as walking, running, and jumping due to insufficient strength; flexibility training That is, stretching exercises can improve the stretching ability of muscles and effectively prevent sports injuries.
Accuracy principle.
As long as the fitness movements are standard and the exercise load is reasonable, sports injuries can basically be avoided.
The "fake" movements that pose and do not exert force, and the "wrong" movements that are not standard are the main causes of sports injuries.
For example, "holding your head and doing sit-ups" is a typical non-standard action, which may lead to sports injuries. If your hands are lightly placed behind your head or beside your ears, or in front of your chest, you should mainly use your abdomen to exert force and pull your torso instead of using your hands, Using the head force is not only harmless, but also a good exercise for the core muscles.
Step by step principle.
The frequency of exercise varies from person to person. Generally speaking, you should exercise at least 3 times a week, and it is best to gradually increase it to 5 times a week to ensure the fitness effect.
Regardless of your fitness level, exercise according to your ability and don’t ignore your body’s signals.
If you experience dizziness, dizziness, chest pain, nausea, shortness of breath, palpitation, vomiting and other symptoms during exercise, you should stop exercising immediately and seek medical attention in time.
If there is persistent and obvious fatigue after exercise, the exercise time or frequency should be appropriately reduced.
When you feel your body is in good shape, you can exercise for a while.
The principle of perseverance.
To achieve good fitness results, perseverance in sports is essential.
It is recommended to establish an achievable exercise goal and formulate a practical exercise plan according to your physical health and athletic ability; you should combine work and rest in your life, and avoid giving up the exercise plan because you are too busy or too tired; A part of life" to recognize the movement and stick to it for a long time.
Exercise risk avoidance in advance
Zhang Yimin pointed out that for the vast majority of people, fitness exercise is safe.
However, special groups such as the elderly, children, pregnant women, menstruating women, those with heavier weights, and those who have not exercised for a long time need to pay special attention to avoiding risks before exercising.
People who do not exercise often, especially the elderly, must start with lower intensity (about 50% of maximum heart rate or slightly less), short periods (about 10 minutes), and long intervals (exercise 2-3 days per week) After 3-6 months of adaptation, gradually increase the intensity; children are highly excitable when exercising, but easily fatigued, it is best not to let children do a single exercise that lasts too long; for pregnant women and menstruating women, High-intensity exercise is not recommended, but moderate exercise within the range that the body can bear, such as choosing to walk; heavier people are not suitable for running to prevent knee injury.
"Inappropriate physical exercise, such as exercise in a bad environment, untimely exercise, exercise beyond physiological tolerance, exercise by people with congenital or acquired cardiovascular disease, etc., may cause and aggravate pathological changes in the cardiovascular system and cause cardiovascular disease. Accidents, severe cases can lead to sudden death.” Zhang Yimin introduced that the main symptoms of cardiovascular accidents are chest tightness, chest pain, heartbeat discomfort, syncope, abnormal breathing difficulties, etc. Common diseases include coronary heart disease, myocardial infarction, myocarditis, congenital cardiovascular abnormalities Wait.
"In general, moderate-intensity physical activity has a low risk of cardiac arrest or myocardial infarction if cardiovascular health is good. Those who die suddenly during exercise are mostly diagnosed or have occult cardiovascular disease. Disease." Zhang Yimin pointed out that although the incidence of cardiovascular accidents during exercise is not high, it is very harmful.
In order to avoid the occurrence of cardiovascular accidents during exercise, you should properly understand the relevant health knowledge before doing fitness exercises, consciously and fully prepare for activities, and pay attention to self-protection in cold or hot and humid environments.
Follow the basic principles of individual differences and gradual progress, adjust the psychological state, and control the exercise intensity, so as to achieve the best fitness effect.
Our reporter Wang Meihua