“watch” the 24 solar terms with movement | the autumnal equinox brings a good harvest. how are you achieving your fitness goals?
2024-09-22
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spring brings growth, summer brings growth, autumn brings harvest, winter brings storage, so move with the solar terms!
the 24 solar terms contain a long history of cultural connotations and historical accumulation, and are an important part of the long history and culture of the chinese nation.
while each solar term reflects the changes in natural rhythms, it also provides guidance and reference for scientific fitness;
guizhou sports science research institute and colorful guizhou network·zhongwang news jointly launched the sports "science" representative - "moving" 24 solar terms series of health science popularization, to help everyone learn more and love sports. the autumnal equinox is filled with the joy of harvest. have you achieved your fitness goals?
colorful guizhou news (reporter zhang chixiang) september 22 is the autumnal equinox, when the days are short and the nights are long, and the air is getting cooler. at the same time, this solar term also means a good harvest. when you walk into the fields, you can see the joy of a good harvest everywhere.
the weather is getting colder. while you should pay attention to keeping warm, don't be lazy when warming up before exercise.
"the warm-up time should be increased appropriately, preferably 10-20 minutes." qiu xiaoxia, the instructor of the sports "department" representative and director of the rehabilitation research office of guizhou institute of sports science, reminded everyone that a full warm-up can increase the elasticity and extensibility of muscles, tendons and ligaments. "joint activities can rotate the wrist, turn the ankle, and swing the arm. stretching exercises can be done on the trunk first and then the limbs, starting from large muscle groups and transitioning to small muscle groups."
warm up thoroughly, don't go too far to sweat. qiu xiaoxia suggests that the warm-up intensity should be about 40% of your maximum exercise intensity, with a heart rate of 100-120 beats per minute. usually, the standard is to sweat slightly and feel that you have been active.
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during exercise, if you sweat due to increased body temperature, do not rush to take off your clothes to prevent the evaporation of sweat and cause a sudden drop in body temperature. after exercise, you should put on a coat immediately to prevent the cold wind from invading and causing colds or joint pain. "before, during and after exercise, you must pay attention to timely hydration. it is best to drink a glass of boiled water before warming up to reduce blood viscosity." qiu xiaoxia added.
the autumnal equinox is a solar term that symbolizes harvest. so when it comes to fitness, how do we understand the effectiveness of our training?
qiu xiaoxia provides many ways for you to choose, such as pulse, weight, subjective feeling evaluation, etc. take morning pulse as an example. for people who exercise regularly, the morning pulse is generally 44-66 beats/minute. for people who lack exercise, when they start to implement a fitness plan, the morning pulse is less than before or remains stable, indicating that the fitness effect is good; if the morning pulse is more than before, even more than ten times per minute, it means that the body is reacting badly, and the cause should be found out and the fitness plan should be adjusted.
as for weight observation, it is recommended to measure it twice a week in the morning. there is a certain pattern in the weight changes during the implementation of the training plan. that is, in the first 3-4 weeks of training or longer, the weight shows a downward trend and can be reduced by about 2-5 kg. after that, the weight will be roughly stable for 5-6 weeks or even longer.
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subjective feelings vary from person to person. if you feel refreshed and energetic after resting after exercise, and feel very comfortable, and your sleep, diet, work efficiency, etc. are not affected, it means that the training effect is good.
there are still three months left before 2024 ends. how are you doing with your fitness goals? if it is still a mess, you need to plan scientifically and persevere.
"first of all, you need to set a clear goal, whether it is losing weight, gaining muscle, or improving cardiopulmonary health, and then do targeted training." in order to maintain physical vitality and improve metabolism, qiu xiaoxia recommends that everyone, under the guidance of professionals, combine aerobic and anaerobic training, and perform at least three or more moderate-intensity exercises a week, each lasting 30-60 minutes.
qiu xiaoxia is an outdoor sports enthusiast. in the fall, she recommends running, cycling, hiking and other sports, but you must be prepared for all emergencies before going out into nature.
first instance: guo jin
second trial: fu lei
third trial: zhang chao
