"Healthy Chairman Says 5" How to tailor your exercise plan? Sports medicine expert Bi Qing offers eight words
2024-08-07
한어Русский языкEnglishFrançaisIndonesianSanskrit日本語DeutschPortuguêsΕλληνικάespañolItalianoSuomalainenLatina
August 8 is National Fitness Day, and it coincides with the Paris Olympics. The sports event has also boosted the public's enthusiasm for sports. How to choose the sport that suits you best? What should you pay attention to when exercising in summer? In order to find professional answers, the reporter interviewed Bi Qing, the incoming chairman of the Zhejiang Medical Association's Sports Medicine Department, director of the Department of Orthopedics and Sports Medicine at Zhejiang Provincial People's Hospital. He is not only a medical security expert for many international events in Hangzhou, but on August 18, he will also accompany the national team to the Paris Paralympics as a medical expert. Before leaving, Bi Qing gave eight words to the public to do healthy exercise - persistence is the key, and do what you can.
Bi Qing：Zhejiang Medical Association Sports Medicine Chairman-elect Director of Orthopedics and Sports Medicine Department of Zhejiang Provincial People's Hospital
Sports injuries and diseases increase significantly
Bi Qing said that more than a decade ago, orthopedics mainly treated patients with traffic accidents and accidental injuries. However, with the continuous improvement of my country's social civilization and the implementation of the National Fitness Program in 2016, diseases caused by sports injuries have become the main orthopedic diseases, and sports medicine and orthopedic minimally invasive and accelerated rehabilitation have become booming sub-disciplines. "There are 130 beds in the orthopedic ward of our hospital, and about half of the inpatients suffer from diseases caused by sports injuries, among which the majority are young and middle-aged people," said Bi Qing.
Having been engaged in sports medicine for decades, Bi Qing has treated many patients with sports injuries. Some people strained their muscles after excessive fitness, some people suffered from underlying diseases due to strenuous exercise after not recovering from a cold, and some people exercised in a "wild way" which did not achieve any fitness effect but instead caused serious bone and joint injuries.
Bi Qing believes that this is mainly because people do not have enough knowledge about healthy exercise, and think that as long as they "move", they will definitely have good results. In fact, as the popularity of national fitness rises, many sports problems have been caused by ignoring one's own body functions and blindly following the practice. In particular, taking inappropriate methods to exercise, or overexerting during exercise, will further increase the probability of sports injuries.
Integrate exercise into your life
Bi Qing is not only a famous orthopedic doctor, but also a senior sports enthusiast. He likes a wide range of sports, including football, basketball, rowing, mountain climbing... He and his teammates on the hospital football team have won the city championship. He lamented that with the accelerated pace of work, it is now difficult to spare a whole block of time for exercise, and he can only exercise whenever he has time. "Now, my favorite sport is walking. I don't drive on a daily basis, and I walk to the office. When I go to the outpatient clinic, I don't take the elevator, but run up and down. If the patient needs it, I will run. Of course, this can save a lot of time and be more efficient at work. On the other hand, whether it is passive or active exercise, the cardiopulmonary function is trained in the process, which is my original intention of exercising."
Bi Qing believes that before starting a sport, one should have a plan and a basic understanding of the purpose and goal of the sport, so that it is easier to stick to the sport. "In daily clinics, I see many young and middle-aged people with very complete and fashionable equipment, but these are really unnecessary. With the current pace of work and life, it is important to choose the most convenient and easy-to-do type of sport so that you can stick to it."
Bi Qing said: "In Hangzhou, there is a strong sports atmosphere. In recent years, we can find some embedded fitness venues in communities, parks, waterfront greenways, and under bridges, which has created the most convenient and fast fitness circle for us at our doorstep. Don't miss this benefit, warm up and get moving."
Know the right degree of healthy exercise
In the interview, Bi Qing talked about the "degree" of healthy exercise from the perspective of his own discipline. Bi Qing said: "Why do I suggest that everyone should exercise according to their ability? That's because everyone has a different foundation for exercise, so the choice of sports and the amount of exercise should be different. Sports can be selected according to personal interests and hobbies, and you can participate in more different projects to ensure that all joints of the body can be exercised, and at the same time, the heart, lungs, muscles, and brain functions can be trained to a certain extent. The intensity of exercise should be determined according to gender, age group, physical fitness, basic conditions, etc. It cannot be stereotyped, but should vary from person to person, and should be done step by step and according to one's ability. Normal exercise intensity means not to make the body overly tired, and not to cause obvious pain or even joint swelling during exercise."
In addition, everyone's physical condition is different, the heart, lung, liver and kidney functions are different, and people are fat or thin. Some people have pigeon toes, some have pigeon toes, and some have O-shaped legs. So you have to choose the right exercise according to your own characteristics. Take running, the most common exercise for example. This is the most widely used exercise, but it is not suitable for everyone.
Bi Qing has treated several female patients, all of whom came for treatment due to hip pain. These patients all had natural childbirth experience, large pelvis, and a history of running. "When women with large pelvises run, their hip joints will continue to be stimulated by indirect external forces, which can easily increase the pressure in the hip joint and cause pain. Therefore, they need to choose sports such as swimming that put less pressure on the hip joint. In addition, patients with bow legs are not suitable for running because their legs are not completely symmetrical, and the knee joints will be under additional pressure during running, which may cause knee pain."
As a sports medicine expert, Bi Qing once again emphasized that everyone should tailor their exercise plans according to their own conditions, which can more conveniently achieve the goal of healthy exercise. As long as you stick to it, healthy exercise will surely achieve twice the result with half the effort.
Chairman refutes rumors
Click to watch the video
Rumor 1: The longer you exercise, the better.
Bi Qing:This is definitely wrong. The longer the exercise time is, the better it is. Instead, it should be adjusted appropriately according to one's own condition, including physical condition and work situation. Take the heart rate as an example. The normal heart rate is about 80 beats per minute. After exercise, depending on the intensity of the exercise, the heart rate will reach 120-130 beats per minute. However, if the heart rate is maintained for a long time, the body's metabolic capacity and nutrient supply will not keep up. We always believe that when exercising, you should exercise as much as you can, but you should rest well after exercise so that the muscles can relax and maintain a good condition.
Rumor 2: Aerobic exercise is all you need to lose fat.
Bi Qing:This is also wrong. Aerobic exercise can reduce fat, but it does not mean that aerobic exercise is the only way to reduce fat. If obese people want to reduce fat, they must first understand how obesity comes about. Obesity is related to genetics, metabolic capacity, and dietary structure. If there is intake, metabolism and exercise are required. Fat reduction cannot be achieved by aerobic exercise alone. Dietary structure, physical condition, etc. must also be considered in order to effectively reduce fat.
Rumor three: Warming up is a waste of time, just get started.
Bi Qing:This is a misunderstanding. From the cases of sports injuries and various types of injuries in sports competitions, we can see that the proportion of injuries caused by insufficient warm-up is very high. If you do not warm up enough or do not warm up at all before exercising, your heart rate will suddenly increase and your capillaries will not yet expand. At this time, the blood flow cannot meet the needs of skeletal muscles, which can easily lead to danger. An effective warm-up can fill the blood vessels in the muscles and ligaments, make the muscles and ligaments elastic, and reduce the probability of sports injuries. Therefore, warming up before exercise is a necessary step and should not be ignored.
Rumor 4: If you don’t have sore muscles, it means you haven’t exercised.
Bi Qing:This is wrong. Many people think that exercise is playing badminton and running. In fact, we exercise every day and every moment. Even if we do a housework, as long as it can promote the body's metabolism and increase the heart rate regularly, it is exercise. There is no need to make yourself sore all over. If you have body aches, there are several possibilities: first, you did not exercise before, but suddenly exercised, and your functional state changed, causing body aches; second, you exercised too much, lactic acid accumulated in the body, causing local muscle aches. I think you still have to persist in exercise, and at the same time, you have to choose the exercise that suits you. As long as the body's metabolism, muscle coordination ability, etc. are improved accordingly, aches will not occur.
