Zibo** Zibo Evening News Expo News.
Reporter Mi Jiafeng.
Spring Festival fat" is the current holiday norm, after the holiday, many people for the first, began to put exercise on the agenda. What type of exercise should be done for different age groups? How much exercise is appropriate? What should I pay attention to when exercising? Focusing on these hot issues, the reporter interviewed Liu Laibao, a sports and fitness professional from the Sports Science and Technology Center of Zibo Sports School, who gave suggestions for scientific exercise.
Children and adolescents are interested in sports
During the Spring Festival holiday and lack of exercise, children and teenagers have gained weight unconsciously. In this regard, Liu Laibao said that according to the World Health Organization's exercise guidelines for adolescents, it is recommended that adolescents should do moderate-intensity activities for more than an hour a day.
He said that according to the weather conditions, parents can lead children and teenagers to do more outdoor sports, and at the same time combine it with aerobic exercise. Because the schoolwork load of this group gradually increases after entering the school age, participating in more outdoor sports is meaningful to improve their bone health and prevent myopia and some chronic diseases. Common sports recommend running, skipping rope, etc. In addition, the city's national fitness facilities are perfect, which can be combined with swimming, basketball, table tennis, badminton, football and other projects, which is both interesting and achieves the effect of exercise.
He especially reminded to warm up well before exercising. It allows the body and mind to fully adapt to the response and prevent the occurrence of sports injuries. The warm-up is a separate part of each activity and lasts about 15-30 minutes. If you exercise for a longer period of time, you can replenish electrolytes, water and energy with functional drinks during exercise.
Middle-aged and elderly people should exercise moderately
Liu Laibao said that middle-aged and elderly people need to pay attention to strength training, agility and coordination training, flexibility and balance exercises.
Sports equipment should be professional, and if you want to do a good job, you must first sharpen your tools. When many middle-aged and elderly people are exercising, they sometimes choose fitness equipment more casually, especially they don't like to wear sportswear and sneakers, which invisibly increases the risk of exercise and causes acute and chronic sports injuries to the body, and some of the gains outweigh the losses. At the same time, some middle-aged and elderly people like to drink alcohol when visiting relatives and friends, and alcohol itself will accelerate blood circulation and increase the probability of inducing cardiovascular and cerebrovascular diseases, so it is not recommended to participate in exercise after drinking; Similarly, for things like smoking, it is also recommended not to smoke within 30 minutes after the end of the workout, because the acceleration of blood circulation will promote the absorption of nicotine.
He said that ** exercise, the legs are more stressed, but with age, the strength of the leg muscles will weaken, and the sensitivity and coordination of the body will continue to decline, which will cause great trouble to the human body, especially for the elderly. Therefore, it is recommended to do more leg muscle strength exercises, such as protected lunge squats, semi-squats, etc. In addition, fitness qigong and tai chi programs like Baduanjin are also very helpful for practicing leg muscle strength. Agility and coordination can participate in shuttlecock kicking, rope skipping, badminton, table tennis, square dancing and other events according to their own situation. In addition, the 18 methods of scientific fitness compiled by the General Administration of Sports of the People's Republic of China are more suitable for middle-aged and elderly people to exercise their whole body. In the selection of exercise intensity and amount for middle-aged and elderly people, you can refer to the standard of people who regularly participate in physical exercise, that is, 3 times a week, 30 minutes each time, moderate intensity (slight sweating). The above exercise recommendations are based on the premise that middle-aged and elderly people are in good health and have no adverse diseases.
Middle-aged and elderly people due to the characteristics of the age stage, the relaxation stage after exercise will be particularly important, relaxation is mainly to do some stretching of the muscles used in the exercise, flexibility exercises, each major muscle group to do 2-3 groups, each group repeats 30-60 seconds.
No matter which "fitness exercise or daily exercise" is engaged, there is a warm-up before the exercise, and there is relaxation after the exercise, which should be scientific and moderate according to the personal health situation, and at the same time, it is necessary to persist in order to obtain a healthy body and enjoy the fun of fitness.