Exercise prescription is everyone's health

Source: journal of science and technology

        At the end of April, Beijing, China finally ushered in the spring, the sun is shining. Hope healthy people go outside, take exercise time activities. However, science activity what to pay attention to body, how? Reporters asked his friends and family, random interview with the old man is exercise in the park youth, only to find that this seemingly simple question, answer is multifarious, not "on".

        A big boom in Beijing xing lake country parks scurrying to full head big sweat, middle-aged man said: "the winter or summer, activities must reach the sweat." And practice taijiquan is next to the big ye say, their physical activity, good all by slowly every day not tired not out the most appropriate. My side are reared its head, schoolwork is cheerfully riding a bicycle's daughter broke out loudly: "can come out to play every day, running, jumping rope, cycling, literally anything."

        The director of the dalian municipal central hospital doctors, dietitians Wang Xingguo said the exercise prescription is that all the people health, in the process of movement, but ordinary people have to make clear the concept, control method, this prescription can exert the best function.

        Wang Xingguo introduction, chronic diseases have become the main threat to the Chinese health, lack of physical activity levels is one of the main risk factors. To cope with the situation, in 2011, the ministry of health disease control bureau issued the "adult physical activity guidelines in China" (hereinafter referred to as "guidelines"). "Guide" in put forward five physical activity recommendations: daily for 6-10000 step equivalent physical activity; Regular moderate intensity aerobic exercise; Take an active part in various sports and entertainment activities; Maintain and improve muscle joint function; Daily life less static and more dynamic. According to these Suggestions, Wang Xingguo interpretation in detail.

        Energy consumption increased significantly is the "physical activity"

        Wang Xingguo explained that physical activity comes from the name of the English physical activity, also translated as "physical activity" in the past, is defined as the increase of energy consumption of muscle activity, can be understood as muscle contraction (push) power (energy).

        This definition is the first ruling out the so-called "passive movement", namely, muscle activity but not hard work; Demonstrated and some qigong, namely the fate but no muscle activity. Further, from the Angle of medicine to promote healthy body, body activity and not all of the muscles of the increase in energy consumption, it can promote the heart rate and breathing, to speed up the body metabolism, nerve and endocrine regulation of muscle activity.

        "So," physical activity "should not be interpreted as move fingers, twisting, neck such activity, and should emphasize big muscle group participation, energy consumption increased significantly." Wang Xingguo said. Because the evidence to support the role of health promotion has been determined, contribute to disease prevention, treatment and rehabilitation. "Generally, mop the floor or walking everyday activities such as as well as the specific physical exercise are typical physical activity."

        Wang Xingguo said earnestly: "note that unless you have special instructions, otherwise, from the perspective of health recommends the term 'movement' and the 'physical activity are equivalent."

        Aerobic exercise is more beneficial to health

        Wang Xingguo introduction, the distinction between aerobic and anaerobic exercise is the main according to the movement of energy sources. The former relies mainly on the tricarboxylic acid cycle to provide energy and the latter mainly rely on the original system phosphate and glycolysis to provide energy.

        This professional of claim can be simply described as: every movement for a long time, oxygen consumption increased exercise is aerobic exercise, such as walking, jogging, swimming, ball games, mop the floor, etc.; Every time is shorter (limit) by muscle strength or oxygen supply and oxygen consumption increase is not obvious movement is anaerobic exercise, such as weight lifting, sprints, tension devices, climb stairs, etc.

        "In daily life, we walk every day in the aerobic exercise, at the same time, also can not get away from the stairs that anaerobic exercise." Wang Xingguo said.

        The health benefits of aerobic exercise, such as weight loss, enhance the cardiopulmonary function, promote metabolism has been proved. The guide recommended daily step should have at least 4, 6000 equivalent of moderate intensity aerobic exercise.

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