In the special period of epidemic prevention at home, the effective way to improve resistance is to carry out high-intensity physical exercise.

Rumors:

Moderate exercise is good for health. At the moment when novel coronavirus broke out on 20 19, each of us was staying at home, and home exercise became an important means for many people to enhance their physical fitness and promote their health. Many netizens ask whether it is scientific to say that "intensive exercise can improve resistance"?

Scientific research shows that moderate exercise and more muscle exercise for a certain period of time are beneficial and help to promote our body's resistance and health. However, long-term intensive exercise will not only enhance our resistance, but also lead to a temporary decline in our immune level due to excessive exercise. This is because after a long period of high-intensity exercise, the stress hormones in our body suddenly decrease, and the cellular immunity and humoral immunity are sharply out of balance. In order to restore stability, the immune system in our body temporarily inhibits specific immune functions, that is, we often say that immune cells rest because they are "too tired", so their resistance is temporarily reduced. We usually refer to the short-term decline of immune ability caused by this high-intensity exercise as "window period" (that is, it seems that the virus is easily allowed to enter)

If you suddenly encounter a virus during the "window period", you will be easily infected. It is reported that an old man who won the national fitness competition for the elderly went to the gym to train hard without wearing a mask at the beginning of the epidemic, and was unfortunately recruited. It's puzzling. How is it possible for such a muscular person? In fact, the reason is very simple. Older age, poor air circulation in the gym, no mask protection, and a large amount of exercise have a "window opening period", which are not conducive to virus prevention and control.

Since proper exercise can enhance resistance, how should we exercise?

First of all, the sports ground should be suitable. During the epidemic, you should try to avoid going out to exercise, and it is better to exercise at home and in the yard.

Secondly, according to your physical condition and exercise habits, choose the appropriate number of exercises and sports; Finally, the amount of exercise is controlled by controlling the time of each exercise.

We suggest that you exercise 3-5 times a week for 20-40 minutes each time. The intensity of exercise is determined by your heart rate, accelerated breathing and slight sweating. You can also feel that it is appropriate for your heart rate and breathing times to return to a quiet level within 3-5 minutes after practice. You can choose aerobics (dancing), standing still and other aerobic exercises, or you can use your own weight or household necessities (rice bags, mineral water bottles, books, etc. ) for lightweight exercise.

Generally speaking, exercise is one of the means to enhance our resistance, and it will be better if we cooperate with diet and sleep. We should keep diversified diet and adequate sleep while persisting in scientific exercise, so as to achieve the trinity, combine work and rest and protect our health.

Rumor expert: Wu Dongming, associate researcher of National Physical Fitness Research Center, Institute of Sports Science, State General Administration of Sport.

Expert: Sun Biao, Professor of Nanjing Institute of Physical Education.