Professor Chen Yuxian, an immunologist at the Cancer Hospital of China Academy of Medical Sciences, mentioned the "upper-middle-lower strategy" to prevent influenza A (H 1N 1): the best policy is to prevent people; The middle policy is anti-virus; The best policy is to improve your immunity. Physical exercise plays a strong role in improving immunity and preventing influenza A (H 1N 1). Active exercise can not only strengthen the body, but also promote blood circulation and metabolism. More importantly, physical exercise can enhance the body's immunity, thus resisting the invasion of diseases.
However, not all people engaged in the same sports have the same good effect. Only moderate exercise can enhance the function of respiratory system, enhance one's own immune defense system, enhance the body's ability to resist infection by pathogenic microorganisms, and improve the level of anti-infective immunoglobulin on respiratory tract and digestive tract mucosa. Moderate exercise can also enhance the function of neuroendocrine system, promote the secretion of opioid peptides, and make people feel euphoric, thus fighting anxiety, eliminating tension and enhancing their confidence in resisting diseases. Therefore, in the special period of prevention and control of influenza A (H 1N 1), we should strengthen physical exercise from the following aspects:
First, exercise should be mainly aerobic exercise.
According to the purpose of preventing influenza A (H 1N 1), aerobic exercise is mainly used, such as brisk walking, jogging, slow skipping rope and climbing stairs. At the same time, according to the actual situation, we can choose simple and practical exercise methods, such as fitness path equipment, Tai Ji Chuan, badminton, table tennis, swimming and so on. These events are simple and easy to operate, aerobic, non-antagonistic, and the amount and intensity of exercise can be adjusted by themselves, which is suitable for all ages, especially for enhancing cardiopulmonary function.
Second, don't exercise too hard.
Exercise intensity is the most important factor to determine the amount of exercise in sports. During the epidemic of infectious diseases, the intensity of exercise should not be too high, otherwise physical fitness will decline, leading to a decline in human immunity, which is counterproductive. So avoid participating in competitions or competitive events. For healthy people, it is advisable to avoid obvious fatigue and muscle soreness after exercise. In order to obtain better exercise effect, the exercise intensity of college students should be controlled between heart rate 158 beats/min ~ 184 beats/min. If you never take part in exercise, you must pay attention to the principle of gradual progress, carefully choose the intensity of exercise, and strengthen self-supervision after exercise.
Third, exercise time should be appropriate.
Exercise time refers to the duration of each exercise and is an important factor in the amount of exercise. Exercise time is too short, which has no effect on the body and can not achieve its due effect; Exercise for a long time may exceed the burden of the body, causing fatigue accumulation, which is harmful to the body. Therefore, we should plan and determine the exercise time according to the exercise purpose and load intensity before physical exercise, and set the exercise time that can make the body produce the best effect. According to the recommended exercise intensity, you can exercise for about 30 minutes each time.
A small amount of exercise can be done at meals and before going to bed, and a large amount of exercise can be done at night on an empty stomach and before going to bed. Not suitable for sports with too much exercise and too long time before breakfast; It is not suitable for other sports except walking slowly within 30 minutes after meals. Because of the hot weather, you can choose a cool place or a cool time to exercise.
Fourth, the exercise frequency is 3 ~ 4 days per week.
Exercise frequency usually refers to the number of exercises per week. The effect of fitness exercise is that the benign effects of each exercise on the human body are gradually accumulated. Exercise frequency plays a very important role in making exercise plan. The correct setting of exercise frequency should be treated differently according to different exercise purposes and physical conditions.
The frequency of exercise should be 3-4 days a week, that is, exercise 1 day and rest 1 day. At the same time, we should consider the intensity, duration, personal physical recovery and adaptability to sports. The higher the frequency, the greater the possibility of sports injury. If you don't exercise much at a time, you can also increase the frequency of exercise, once or even twice a day, so that physical exercise becomes an integral part of your lifestyle. As a habitual activity in daily life, as long as there is no fatigue accumulation, it is always beneficial to your physical and mental health.
Five, should pay attention to sports health care and health prevention.
It is very important to choose the venue and place for exercise. Try to avoid exercising in places with dense crowds, narrow space and poor air circulation. When using fitness equipment, pay attention to the hygiene precautions of body contact points and avoid mixing private fitness equipment. It is suggested to choose outdoor parks, squares, green spaces, secluded places and other places with fresh air for fitness exercise. After physical exercise, take a full shower and rinse your mouth, and ensure adequate sleep.
In addition, in physical exercise, we should pay attention to warm-up activities and finishing activities. At the same time, students who take part in fitness exercises should master and understand some necessary knowledge of sports hygiene, such as not sitting or lying down immediately after exercise, so as not to cause "gravity shock" or other uncomfortable feelings. Wipe with a towel when sweating during exercise, and do not sweat or touch your face with your hands. After exercise, it is forbidden to punch with cold water or take a cold bath when sweating, or keep blowing at air conditioners and electric fans, which will cause a cold in summer.
Sixth, pay attention to the diet after exercise.
Drink plenty of water during exercise. Drinking plenty of water helps to protect the skin and mucosal barrier and help the body excrete metabolic wastes and toxins. After exercise, the immunity is temporarily decreased. After exercise, you should eat more fresh fruits and vegetables and eat less spicy and irritating things. Eat more pears, apples, pineapples, almonds and other foods. Meat and fatty foods should be moderate, and chicken soup can be a little. Foods that are too salty and too sweet should be avoided. The best vegetable is tomato, which can improve the bactericidal and antiviral abilities of neutrophils and lymphocytes in the blood and is very effective in preventing respiratory infections and colds.