In the face of the new coronavirus pneumonia epidemic, people have reduced their outdoor activities as much as possible in the past month, so many people have chosen to exercise at home. When exercising at home, it is important to control the intensity and amount of exercise. How to combine their own age, physical condition at home science fitness? State General Administration of Sport Sports Science Research Institute sports medicine expert Gao Xiao Mountain recently in an interview with our reporter issued a scientific fitness "exercise prescription".

Now at home exercise, many people will do push-ups, sit-ups, jump rope, lifting dumbbells, or use a treadmill, rowing machine exercise. Gao Xiaolin suggested that when doing strength training such as push-ups and dumbbells at home, people with high blood pressure should pay special attention to prevent excessive increase in blood pressure caused by exercise. People with coronary heart disease and arteriosclerosis should pay attention to prevent the occurrence of cerebral hemorrhage. Therefore, the exercise load and intensity should not be too large, especially the middle-aged and the elderly, it is suitable to take small and medium-sized mild exercise, not large intensity, high exercise load, otherwise it is easy to occur danger.

Gao Xiaolin said that the elderly who usually do not exercise, when they first began to exercise, they must carry out relatively gentle exercises, such as Taijiquan, eight sections of brocade, five poultry plays, a few simple actions can achieve the purpose of health and improve immunity. Middle-aged and elderly people with certain athletic ability can practice yoga, aerobics, Swiss ball, dumbbells and so on indoors; Athletic ability is relatively strong and conditional, you can practice at home treadmill, power car, jump rope and other strong items. There are many ways to exercise, and the key is to pay attention to the intensity and amount of exercise.

In general, people exercise three to four times a week for 30 to 50 minutes, Dr. Gao said. In terms of intensity, the heart rate should be controlled in the range of 120 to 150 times per minute, basically achieving moderate exercise intensity. If there are chronic diseases such as coronary heart disease, or poor physical fitness, usually lack of exercise, you can reduce the intensity of exercise, such as exercise for more than ten minutes, rest for 10 minutes, and then exercise, the total exercise time reaches 30 to 50 minutes, do not be too tired, slightly sweaty can be.

Gao Xiaolin also stressed that the winter temperature is low, people's cardiovascular peripheral blood vessels will contract, muscles can not open. Do exercise without warming up, the internal organs are not activated, and there is a risk of exercise arrhythmia during exercise, so winter sports must be warmed up. In addition, after winter sports, the body will sweat, and suddenly stop exercising, it is easy to catch a cold, and the result is that the exercise not only does not have fitness, but the resistance is decreased. After the beginning of spring, the temperature changes more than the spring and winter, the first two days are very cold, the next two days suddenly warm, and then cold again. For this drastic change, the body is not easy to adapt, it is easy to catch a cold. If it is a cold caused by viral infection, forced exercise after a cold is easy to cause viral myocarditis, and myocarditis is an important cause of sudden death. Primary and secondary school students often think that the cold does not matter, continue to exercise, and then have viral myocarditis, so you must have a good rest after a cold.