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      全民健身日:你有陷入這些健身誤區嗎?

      時間: 2019-08-08      來源: 光明網     



      ??? 今天是全民健身日。健身,已成為很多人生活的一部分。無論是在健身房練肌肉,還是在戶外長跑,無論是請教練一對一指導,還是對著健身APP自己練習……很多人都已經加入到了健身大軍中。

        《健康中國行動(2019—2030年)》顯示,我國城鄉居民經常參加體育鍛煉的比例為33.9%,并提出“到2022年和2030年,城鄉居民達到《國民體質測定標準》合格以上的人數比例分別不低于90.86%和92.17%;經常參加體育鍛煉人數比例達到37%及以上和40%及以上。”

        如何實現這一目標?健康中國行動倡議:鼓勵每周進行3次以上、每次30分鐘以上中等強度運動,或者累計150分鐘中等強度或75分鐘高強度身體活動。日常生活中要盡量多動,達到每天6000~10000步的身體活動量。

        生命在于運動,運動講求科學。在全民健身的時代,積極的態度固然重要,但方式方法也必須要講,這些健身誤區一定要知道!

      全民健身日:你有陷入這些健身誤區嗎?

      健步走(孫中喆攝/光明圖片)

        誤區一:每天堅持走一萬步

        快走(或稱健步走)一萬步,和慢走(或稱日常行走)一萬步,對健身效果大不相同。研究證明每天5000步中等強度以上的健步走就可以達到鍛煉效果。如果走得比較慢,對心血管系統和下肢肌肉的鍛煉效果甚微,但如果走的步數足夠多,也能夠具有一定的改善血糖、血脂作用,有助于降低交感神經的緊張度和改善血壓。

        建議:

        《健康中國行動(2019-2030年)》指出:日常生活中要盡量多動,達到每天6000~10000步的身體活動量。每個人可以根據自身情況,循序漸進地增加每日有效步數,不必刻意追求每天一萬步的目標。

        誤區二:不做準備活動整理活動

        很多人只關注運動本身,而忽略了準備活動和整理活動。準備活動可以調動身體機能,提高運動效率,降低運動損傷發生的風險。整理活動中牽伸是緩解運動后產生肌肉酸痛、防止肌肉疲勞,預防運動損傷的重要環節。

        建議:

        運動前做準備活動:5-10分鐘有氧運動+動態牽伸;運動后做整理活動:低強度的有氧運動+針對全身肌群逐一牽伸,每組肌肉應持續30秒-60秒,重復2-3次。

      全民健身日:你有陷入這些健身誤區嗎?

      跑步(陳福平攝/光明圖片)

        誤區三:跑步會讓小腿變粗

        很多人在較長時間跑步后,會感覺小腿后群肌肉酸脹,誤認為小腿變粗了。這其實是小腿肌肉頻繁發力后疲勞和血流量增加產生的錯覺,只要采取正確有效的牽伸方式,這種感覺就會消失。而且,長期參加長跑訓練還可以使“小腿變細”呢。

        建議:

        要達到通過長跑改變體型的效果,建議經常進行30分鐘及以上的有氧跑,跑完后還要記得進行肌肉拉伸呦!拉伸方法:借助外物的直腿背屈(借助臺階)、屈腿背屈(借助墻壁)、后蹬腿跖屈(借助凳子或欄桿)。

        誤區四:熱衷單一運動項目

        長期只參與單一的項目,對于某些身體素質的發展會有所欠缺,也會對身體的某些部位產生一定的負荷,從而產生疲勞,容易造成運動損傷。

        建議:

        多參與一些運動項目,嘗試更換鍛煉的方式方法,進一步提高鍛煉效果。

      全民健身日:你有陷入這些健身誤區嗎?

      羽毛球(周方玲攝/光明圖片)

        誤區五:羽毛球運動傷膝蓋

        由于有較多的跳躍次數和急停急轉動作,對膝關節周圍肌群力量及穩定性要求較高。這使得很多人誤認為羽毛球運動對膝關節存在一定的損害。實際上,造成膝關節損傷的原因不是羽毛球這項運動本身,而是缺乏必要的科學健身知識。

        建議:

        在打球之前,先進行10分鐘以上較高強度的熱身,達到微微出汗、身體發熱后再進行羽毛球運動。盡量將運動量合理分配到一周之中,控制好每次的運動時間,避免單次運動量過大。

        打球時循序漸進,注意膝關節周圍肌群的力量鍛煉,提高身體素質,預防損傷發生。

        誤區六:運動時間越長越好

        運動有益于健康,但運動時間并非越長越好。過量運動則往往會帶來傷害。例如大家耳熟能詳的“網球肘”“半月板磨損”等慢性損傷,甚至“跟腱撕裂”等急性運動損傷,多數都是因為長期運動過量導致慢性損傷逐漸積累,以急性疼痛的形式表現出來。

        建議:

        控制運動頻率和每次運動時間。《健康中國行動(2019-2030年)》指出:鼓勵每周進行3次以上、每次30分鐘以上中等強度運動,或者累計150分鐘中等強度或75分鐘高強度身體活動。

      全民健身日:你有陷入這些健身誤區嗎?

      仰臥起坐(張開虎攝/光明圖片)

        誤區七:仰臥起坐能減肚子

        “減肚子”顧名思義就是要減少囤積在腹部的脂肪,仰臥起坐的主要功能是通過鍛煉腹肌增強腹部肌肉力量,是常用的簡單有效的腹肌鍛煉方式,但對降低腹部局部脂肪含量的作用并不明顯。對于日常減脂來說,優先推薦有氧運動和全身性、大肌群參與的力量鍛煉。

        建議:

        “減肚子”不妨從增加消耗和減少攝入兩個方面同時入手——

        增加消耗:(1)每坐半小時后起身站立或輕微活動5分鐘;(2)通過步行上下班的方式增加能量消耗,達到每周2~3次,每次30分鐘及以上的推薦量;(3)在工作日早、中、晚的空閑時間進行俯臥撐、靠墻撐、蹲起、開合跳等動作練習。條件允許的情況下,可增加卷腹(仰臥起坐)、兩頭起等動作練習;(4)周末多與家人共同進行騎行、爬山等戶外活動或選擇球類運動。

        減少攝入:(1)重視早餐、中餐適量、控制晚餐,忌通過節食方式減脂;(2)非就餐時間應杜絕零食,盡量減少外出用餐和自助餐次數。(3)應養成良好的睡眠習慣,形成規律睡眠。

        誤區八:減脂只做有氧運動

        說起減脂,很多人都會選擇游泳、跑步等有氧運動。

        通常情況下,30-60分鐘的中等強度有氧運動可有效燃燒體內脂肪,達到減少脂肪堆積的目的。但如果想要達到更好的運動減脂效果,除有氧運動外,還要科學搭配其他的運動方式,如力量訓練,力量訓練可以通過增加肌肉含量來提高人體的靜息代謝率,使人體在運動后能消耗更多的脂肪,取得更出色的減脂效果。此外,大強度間歇運動對于減肥來說也是不錯的選擇,從能量消耗角度來看,由于運動強度較大,單位時間內大強度間歇運動可消耗掉更多的熱量。

        建議:

        將有氧鍛煉、力量鍛煉和大強度間歇性練習進行科學搭配,更有利于減脂呦!

      責任編輯: 史娜

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