Spring is here, how can we move scientifically?

As the saying goes, a year's plan starts with spring. Proper exercise is a good way to restore your physical condition. Get moving and start a good year!

Spring is here. How to exercise correctly? How to choose the right intensity of exercise? What should you pay attention to before and after exercise? Zhao Bin, an expert in the National Health Science Popularization Expert Database and chief physician of the emergency department of Beijing Jishuitan Hospital, recently visited the Health Talk Live Room and gave authoritative answers to the above questions for netizens. As a senior marathon running enthusiast, he combined his many years of running and fitness experience to tell everyone how to move scientifically.

What sports are suitable for spring

Professor Zhao Bin: In spring, everything comes back to life and flowers bloom. Spring brings new hope and heralds a new beginning, but without a healthy body, everything is out of reach. Staying healthy is not something you can write or say, but something you can do.

What kind of sports are suitable for spring? My answer is that spring is the best time to engage in outdoor sports that are close to nature, such as walking, cycling, jogging, and mountain climbing. There are few extreme weather conditions in spring, and it is neither too cold nor too hot, which is suitable for outdoor sports. In spring, everything grows, the air is fresh, and outdoor sports are very comfortable. In this season, there are many outdoor sports that can be chosen, suitable for people of all ages and different health conditions. Spring is here, so get moving! There is always a sports method that suits you.

How to judge whether the intensity of exercise is appropriate

Professor Zhao Bin: Appropriate exercise intensity is crucial to physical health. Excessive exercise intensity will cause damage to the body. Insufficient exercise intensity will have little impact on health. Therefore, if you want to have a good body, you must choose a suitable exercise intensity. Appropriate exercise intensity is for each person and should be determined based on their age, physical condition, whether they have underlying diseases, and how much exercise they usually do.

The generally applicable principle is: gradual progress and doing what you can. I have been running for 17 years and can now run a full marathon, but I first ran 4 kilometers at a time for 10 years, and then transitioned to 5 kilometers and 10 kilometers. It's like, you can't get fat in one bite, and the same is true for exercise. No matter what kind of exercise you choose, excessive exercise will cause your heart rate to increase and fatigue will not be easily relieved. Therefore, in addition to gradually increasing the amount of exercise, you should mainly pay attention to your heart rate and physical fatigue, which is both simple and accurate.

Taking running as an example, as the athlete gradually adapts to the appropriate exercise intensity, the running distance will become longer and longer, and the running pace will gradually increase. At this time, the heart rate does not increase with the increase in running distance and the increase in pace, and the fatigue will disappear quickly. This is the appropriate exercise intensity.

It should be noted that after "Yang Kang", everyone should still try to be conservative with the intensity of exercise, and can choose 50% of the usual exercise intensity, up to 80%. Use exercise as a way to promote physical recovery, and don't pay too much attention to the amount of exercise and exercise results at this time.

What should you pay attention to before and after exercise

Professor Zhao Bin: Before exercising, everyone should do a simple assessment of their physical condition.

★1. Observe whether there are any symptoms of discomfort in the body.

★2. Do you have the desire to exercise and are you willing to exercise?

★3. Whether you get enough sleep. People who don’t get enough sleep are not suitable for exercise.

★4. It is best not to exercise on an empty stomach. Before exercise, you should take some energy supplements, such as bananas, carbohydrates, etc.

★5. If you choose outdoor sports, weather conditions are also important. Extreme weather is not suitable for sports, such as cold, strong winds, haze, etc. When the temperature is low, you should keep warm when doing outdoor sports.

★6. If you choose to run, do some stretching exercises before running. Don’t run too fast at the beginning, adjust your speed slowly.

After exercise, do not stop immediately, but do some stretching and relaxation activities. Especially after running, you should check your heart rate reaction, feel whether your heartbeat is fast or not, and whether you can immediately return to a normal heart rate level. At the same time, you should also check whether the fatigue after exercise is controllable. Evaluate the state of your body after exercise and decide what kind of exercise method, amount of exercise and exercise time to choose next time.

It's chilly in spring, what should you pay attention to when wearing for running

Professor Zhao Bin: Although spring has arrived, the outdoor temperature in some areas is still very low, with the lowest temperature below 0℃. In order to exercise better and keep exercising, and not to leave an excuse for "not exercising" even in the chilly spring, we only need to make some preparations in clothing to smoothly complete the handover between winter and spring sports.

I would like to share with you what I wear when running for your reference. At present, the temperature in Beijing is still relatively cold in the morning and evening, and I am used to running outdoors in the early morning.

The temperature is relatively low in the morning, so I need to solve the problem of keeping warm. I will first put on a set of tights, which can not only fix the muscles but also keep warm, then put on a pair of thin sports pants and a thick sports top, a thin scarf, a pair of thick hiking gloves, and a pair of thick sports socks. If it is windy and the temperature is low, I will also wear a woolen hat.

For me, this outfit is enough to cope with the temperature of about -10℃. If you still feel cold, you can choose a thin down vest, hoodie or other warm sportswear. Therefore, as long as you don’t encounter extreme weather, you can choose a suitable warm sportswear, which will not affect your running and can keep you warm.

Four seasons of the year, spring, summer, autumn and winter.

Every season brings a different interpretation to running.

Run, life lies in movement.

Run and catch up with your health.