One person holds his arms on the ground, tightens his core muscles and clamps his hips. The other person lifts the other person's lower limbs and squats, and the thighs are parallel to the ground. When finished, he exhales and squats for 45 seconds, one for * * *, and does two laps.

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In recent years, with the in-depth implementation of national fitness, people's participation has been continuously improved, and "more exercise and less illness" has increasingly become a social consciousness.

What are the benefits of regular exercise to human health? What are the important principles of the scientific movement? How can we avoid sports risks? Our reporter interviewed Zhang Yimin, a professor at Beijing Sport University and director of the Key Laboratory of Physical Education and Health, and asked him to answer questions.

Late-night exercise is extreme

The science movement is a good doctor. "Scientific exercise can not only effectively improve heart and lung function, promote human metabolism, enhance muscle and ligament strength, but also make people physically and mentally happy, enhance their ability to resist stress and promote physical and mental health." Zhang Yimin said that "the combination of physical education and medical treatment" is an important way to implement the Healthy China Action, which has a positive effect on improving and promoting people's health.

Is there a best time to exercise in a day? "In fact, when exercise has little effect on the fitness effect. Judging from the factors that affect the fitness effect, the key is that the exercise load should match the personal health. "

Zhang Yimin introduced that the time period of people's exercise is mainly affected by the schedule. "Take me as an example. I am busy teaching and preparing lessons during the day and have no time to exercise, so after work 18: 00-20: 00 will be the best time for my exercise."

In recent years, gyms in some first-tier cities have launched 24-hour gyms to cater to the "special schedule" of office workers. According to the fitness statistics released by Loke last July, the proportion of fitness people in Beijing from 22 pm to 8 am the next day is 12.8%. Nationwide, the proportion of fitness members in this period is close to 10%.

When you should sleep, do sweaty exercise in the middle of the night. Is this exercise good or bad for your health? "I think it is a reduction. Late-night exercise is a bit extreme and may disrupt the biological rhythm. "

Zhang Yimin reminded that it is more appropriate for office workers to squeeze out 30 minutes-1 hour for exercise before dinner after work. If you occasionally work late under special circumstances, such as getting off work at night 10, and you really want to exercise,

It is recommended that you do light exercise for 30 minutes and sweat. "You know, rest is also an important way to eliminate fatigue, and exercise is systematic and long-term. If you don't exercise for a day, you can continue to exercise later. Late night exercise is unnecessary and discouraged. "