Every festival makes you gain three pounds, experts remind you: pay attention to three points when exercising after the festival to "lose weight"

Many people gain weight during the holidays. After the Spring Festival, many people start to exercise to lose weight. So, what kind of exercise should people of different ages do? What is the appropriate amount of exercise? What safety issues should be paid attention to when exercising? Feng Qiang from the National Physical Fitness and Scientific Fitness Research Center of the Institute of Sports Science of the General Administration of Sports of China made suggestions on these hot issues.

01

Exercise recommendations for middle-aged and elderly people

Feng Qiang said that middle-aged and elderly people need to pay attention to strength training, agility and coordination training, flexibility and balance training, etc. when exercising.

He pointed out that, first of all, "people age first in their legs." As they age, their leg muscles lose strength quickly, and their body's agility and coordination continue to decline, which can cause great trouble to human functions. Therefore, Feng Qiang suggested that preventing leg muscle atrophy should start in adulthood. In daily life, people can do more muscle strength exercises, such as lunges and horse stance squats.

Secondly, you should exercise your body's agility and coordination. Agility and coordination can be practiced through some footwork projects, such as shuttlecock kicking, rope skipping, etc., or often play badminton, table tennis and other swing-type projects.

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Once again, flexibility should not be ignored. Feng Qiang pointed out that the "50 shoulders" and back pain common in middle-aged and elderly people are all related to muscle flexibility. He introduced that to prevent shoulder joint problems, you can do a "wall climbing" action, that is, leaning the shoulder joint against the wall and constantly pushing up the wall climbing exercise. Regular stretching of the pectoralis major in the front and the trapezius, latissimus dorsi, rhomboids, etc. on the back can also help maintain the health of the shoulder joint. For people who often have back pain, it is very important to comb the function of the spine. This group of people can use the cat-camel pose in yoga to exercise, stretch the spine and the side muscles of the abdomen, and open the range of motion; they can also often do some seated forward flexion or hip joint thigh posterior muscle exercises. These exercises can relieve and reduce back pain to a certain extent.

In addition, the middle-aged and elderly groups should strengthen balance exercises. The training method is to stand on one leg with the knee slightly bent, which can not only exercise the balance ability, but also will not cause much pressure on the knee joint. "When you can stand on one leg with your eyes open and stand very steadily, we can try to add some movements, such as touching your toes with the opposite hand, and then stand up. Or try to stand on a relatively soft mat, which can continuously improve our balance function." Feng Qiang added that if some middle-aged and elderly people are no longer very flexible in their legs and feet, or have no habit of practicing before, when doing these balance exercises, they should pay attention to self-protection, such as putting a stool next to them when practicing, or practicing alternately with a companion to minimize the risk of accidents.

Regarding the recommended amount of exercise for middle-aged and elderly people, Feng Qiang suggested that they should do more than 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week. The formula for calculating the heart rate of moderate-intensity exercise is: (220-age) × 50% or 60%. "The moderate intensity is 40%-70%, and we can take the middle value of 50% or 60%. Feng Qiang emphasized that the above exercise recommendations are based on the health of the middle-aged and elderly people and no abnormalities. If you are not feeling well or have no exercise habits before, and you don't know your own exercise load, it is recommended to start with soothing Tai Chi, brisk walking and other projects, and then gradually increase the amount of exercise.

02

Sports recommendations for children and teenagers

"According to the World Health Organization's exercise guidelines for adolescents, it is recommended that adolescents should engage in moderate-intensity activities for more than one hour every day. " Feng Qiang said, and recommended that children and adolescents do more outdoor sports and combine them with aerobic exercise. Because the academic burden of this group gradually increases after entering school age, participating in more outdoor sports has a positive significance for improving their bone health and preventing myopia and some chronic diseases.

Common exercises recommended include jogging, brisk walking, jumping jacks, and rapid high leg raises. Aerobic exercises include push-ups, pull-ups, and plank support. Outdoor aerobic exercise is recommended to be performed 2-3 times a week for muscle strength training.

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03

Recommended for early childhood exercise (ages 3-6)

Feng Qiang said that the 3-6 years old stage is a very important time for children to lay the foundation of sports. There are many sports in the family environment that are very suitable for them, such as common squats, crawling, lunges, etc. These games can not only enhance parent-child relationships, but also improve children's athletic ability and health level.

The recommended amount of exercise is at least one hour a day. If conditions permit, two hours of outdoor activities are encouraged.

04

What safety issues should you pay attention to when exercising?

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1. Pay attention to gradual progress

"Many people are not clear about their own health status and exercise load capacity, and suddenly start high-intensity exercise, which is very dangerous." Feng Qiang pointed out that from a long-term perspective, exercise can indeed increase human immunity, but exercise methods that are too intense or too loady in a short period of time may have a certain impact on the immune system. Therefore, everyone should gradually improve the content, methods, intensity and amount of exercise according to their actual situation, so that the body's functions can be continuously improved and enhanced. Especially for people with obesity, arthritis, and those who have suffered from similar strokes, heart disease, coronary heart disease, or have been infected with the new coronavirus, they should pay more attention to starting with low-intensity exercise, such as slow walking, Tai Chi, etc.

2. Warm up before exercise

Regardless of whether you exercise normally or not, you must warm up thoroughly before doing fitness exercises or strenuous activities. The warm-up time is about 10-30 minutes, otherwise it is easy to cause physical injury.

3. Relax after exercise

After the exercise, you should fully relax, stretch the muscles that you used more in the previous exercise, and do flexibility exercises. Do 2-3 sets for each major muscle group, and repeat each set for 30-60 seconds.