What is aerobic exercise? What is anaerobic exercise? What is the best time to exercise? How to deal with sports sprains scientifically? How to hydrate reasonably after exercising and sweating a lot? ......These problems are all related to sports and fitness.
Now it is a cold winter, people's activity is generally reduced, and the Spring Festival is approaching, people are often more likely to consume a lot of high-fat and high-salt foods during the festival, which leads to body fat accumulation, weight gain, physical function decline, and poor physical fitness. To change this situation, moderate exercise is a scientific, convenient and economical method.
At present, exercise has become a healthy and fashionable lifestyle for many people. Data show that the number of people who regularly participate in physical exercise in China exceeds 400 million, and it is increasing year by year. Swimming, playing ball, brisk walking, jogging, cycling, etc. are the most popular aerobic exercises and the most common exercises, both for physical fitness and for fat burning. There are many benefits of exercise, for example, it can help the growth of human bones and muscles, it can effectively enhance heart function, promote blood circulation, enhance physical fitness, improve human immunity, and reduce the probability of various diseases. In addition, exercise can also ease people's mood, release stress, and make the mood more relaxed and happy. Appropriate exercise can cultivate sentiment, keep people in a healthy state of life, and improve their enthusiasm for life and work.
Of course, exercise should also be scientific, such as not exercising when the sun is strong, not exercising for too long at one time, and not drinking water after exercise. In order to enrich the public's understanding of the scientific knowledge of sports and fitness, stimulate the public's enthusiasm for sports and fitness, and improve the public's awareness and scientific literacy of sports and fitness, the 2023 Beijing-Tianjin-Hebei Citizen Science Quality Competition will launch a special answering activity of "Winter Smart Sports and Fitness for the New Year".
By answering the questions, the public will learn some scientific knowledge of sports and fitness, including the characteristics and types of aerobic and anaerobic exercise, the exercise precautions for the elderly, patients with hypertension or high blood sugar, the selection of exercise equipment, and the replenishment of water and nutrition after exercise.
Scan below***
Participate in the special answer question of "Winter Sports and Fitness for the New Year".
This special quiz activity aims to enhance the public's awareness of sports and fitness, enhance the understanding of sports and fitness knowledge, and improve the scientific literacy of public health, which has been strongly supported by the Beijing Municipal Sports Bureau, Beijing Academy of Science and Technology, Beijing Medical Education Association, China Telecom Group Science and Technology Association, China Telecom Museum, China Mobile Communications Group Science and Technology Association, China United Network Communications Group Science and Technology Association, and Beijing Gehua Cable TV Network Co., Ltd.
Background. Exercise refers to the process by which people exercise in the way they like to make their body functional. Exercise is of great significance for shaping the body, enhancing the ability to resist diseases, relieving psychological stress, etc. Especially for people who are overweight and obese, fitness exercise can achieve the goal of weight loss.
Of course, there are occasional reports of injuries caused by exercise, so how can we achieve scientific and moderate exercise? Usually, we need to consider three aspects: "exercise time", "exercise intensity" and "exercise mode" according to the individual's tolerance and physical condition. People can start with 10 minutes at first, and then gradually reach about 1 hour in 5 to 10 minute increments, more than three times a week, at least 30 minutes a day.
In terms of intensity, exercise is generally divided into low intensity, moderate intensity, and high intensity. Low-intensity subjective sensations are relaxed, with slight fluctuations in breathing rate and depth, and verbal communication is possible. Moderate intensity subjective sensation is slightly tired, and the respiratory rate and depth are slightly rapid, affecting verbal communication. High-intensity subjective feeling of tiredness, shortness of breathing depth and frequency, inability to communicate verbally.
There are two types of exercise: aerobic exercise and anaerobic exercise. Aerobic exercise, as the name suggests, requires oxygen to participate in energy**, with aerobic metabolism as the main energy supply pathway. Generally speaking, aerobic exercise requires the participation of large muscle groups such as the trunk and limbs, which can be maintained in a steady state for a long time. Aerobic exercise has the effect of strengthening cardiopulmonary function, lowering blood pressure and blood sugar, improving blood lipid and endocrine system function, and reducing fat accumulation. Brisk walking, running, cycling, skipping rope, swimming, etc. are all aerobic exercises.
Anaerobic exercise is a repetitive movement of the muscles against resistance, which is a strong contraction of the muscles and cannot maintain a stable state. Anaerobic exercise can maintain or enhance muscle strength, improve muscle function, form mechanical stimulation of the skeletal system, and benefit bone health. Lifting dumbbells, push-ups, elastic band exercises, etc., are all examples of anaerobic exercise.
No matter what kind of exercise, there is a "** principle". During exercise, as long as there is an uncomfortable abnormal feeling, such as breathlessness, chest tightness, chest pain, dizziness, headache, dizziness, etc., it is necessary to reduce the amount of exercise or stop immediately, indicating that it is likely to be too much exercise.
The 2023 Beijing-Tianjin-Hebei Citizen Science Quality Competition will set up different modes such as daily answers, time-limited challenge answers, PK answers, and special answers, which can allow the public to use the "small screen" to improve scientific literacy in fragmented time.
At the same time, the competition will also cooperate with relevant units to carry out special answering activities on different themes from different perspectives such as interpretation of national strategies, cutting-edge science and technology, social hotspots, scientific (family) spirit, emergency science popularization, and scientific rumors.