Ineffective fitness and excessive fitness are all fake fitness.

　　【 Pulse 】 　

　　Women’s 10m air rifle, Yang Qian’s last shot reversed; The weightlifting men’s 67 kg class, and the Li Lijun finally turned over; The women’s basketball team advanced to the key battle, and Li Yueru counted the seconds to make a free throw … … In the Tokyo Olympic Games, at the decisive moments, China athletes responded calmly and boldly, showing the unique temperament of China sports.

　　Since Xu Haifeng won the first gold medal in the Olympic Games in China in 1984, sports in China have been endowed with renewed connotations and extensions for more than 30 years. From people’s physical and mental health to yearning for a better life, from people’s all-round development to economic and social development, from competitive hard power to cultural soft power, sports are being integrated into everyone’s life as never before.

　　The National Fitness Plan (2021-2025) issued by the State Council recently made it clear that by 2025, people’s physical fitness will be more convenient, their enthusiasm for fitness will be further improved, and the number of participants in various sports will continue to increase. National fitness is an important way and means to realize the health of the whole people, and it is the basic guarantee for all people to strengthen their physique and live a happy life, which is related to a healthy and civilized lifestyle and the future of the country and the nation.

　　There are still some cognitive biases in the upsurge of national fitness.

　　At present, China has entered a new stage of high-quality development, and the concept of national fitness has gradually become a mainstream understanding of society. People’s participation has changed from passive exercise of "asking me to keep fit" to active action of "I want to keep fit", and fitness has become a fashion for people to pursue a civilized lifestyle.

　　However, there are still some cognitive biases in the upsurge of national fitness, such as a series of challenging activities such as the morbid pursuit of "slimming" in the circle of friends, punching in "comic waist", backhand touching navel and putting coins on collarbone, which has caused many people to follow suit, which conveys anxiety about body control under abnormal aesthetics. In order to gain traffic in the marketing process, some media have made eye-catching headlines such as "Stick to this action every day, and you will live longer than your peers", consuming people’s fitness enthusiasm and spreading the "wild way" exercise method. Its safety and standardization need to be verified. The injuries caused by this series of inappropriate exercises, instead of playing a fitness role, do harm to people’s health.

　　Fitness is precious, and science comes first. In the process of self-health management, there are some things that are contrary to expectations. If the exercise intensity is too low and there is no exercise effect, it belongs to invalid fitness. However, long-term intensive exercise is too much, which leads to physical dysfunction, decreased immune function and increased sports injury.

　　There is such a real case. Mr. Chen, 23, competed with his friends and did 80 push-ups, so he continued to compete, and he persisted for another 15 minutes. The next day, Mr. Chen was sore, his arm was difficult to lift, and his urine became darker. On the fifth day, Mr. Chen was sore and weak, and his urine was as deep as soy sauce. After being sent to the hospital urgently, he found that renal function damage caused by rhabdomyolysis had occurred. Rhabdomyolysis refers to muscle injury caused by excessive exercise. Muscle cells are "dissolved", which produces toxic substances, releases myoglobin, enters the blood and blocks renal tubules, thus leading to kidney injury or renal failure, which can be life-threatening in severe cases.

　　Blindly punching some difficult movements will lead to or accelerate joint damage, and then damage the ligaments, muscles and soft tissues around the joints. Excessive exercise caused by this will also lead to serious bone mineral density loss, increase the risk of fracture or fracture, and may also lead to permanent changes in myocardial structure, resulting in arrhythmia, and even sudden death.

　　In addition, selling anxiety sometimes makes some bodybuilders focus on sports and ignore nutritional supplements. Carrying out high-intensity fitness exercise in the state of lack of nutritional supplement will lead to decreased immunity and harm to the body for a long time. If you lack professional knowledge, imitating some unscientific body-building movements from online celebrity will probably lead to muscle strain. What’s more, ignoring the pain caused by self-protection mechanism and persisting in continuous practice will gradually turn into chronic diseases, such as osteoporosis and arthritis.

　　Step by step, to avoid invalid and harmful fitness.

　　To return to the initial intention of fitness and avoid ineffective and harmful fitness, we should abide by the principle of gradual progress, and use a scientific and rational attitude to exercise safely, effectively and accurately.

　　Safe fitness.It is necessary to master sports skills, keep fit scientifically and reasonably, and avoid sports risks. Do corresponding protective measures and warm-up activities, stretch and relax the body in time after fitness, and eliminate the metabolic products of energy substances during exercise — — Lactic acid can relieve fatigue caused by exercise. In the process of fitness, we should focus on avoiding injuries caused by excessive exercise. Avoid blindly following unqualified self-media coaches, especially middle-aged and elderly people, and always pay attention to the changes of physical indicators such as cardiopulmonary endurance, flexibility, muscle strength, muscle endurance and body composition when exercising. If the following situations occur during the fitness process, it is very likely that excessive fitness has occurred. At this time, it is necessary to stop immediately: First, there is no injury after fitness but the muscles continue to ache for a week or more; Second, the mental state after fitness is very poor, which may be a "distress signal" issued by the disorder of body hormone secretion; Third, the brain is over-stimulated after fitness, causing persistent insomnia.

　　Effective fitness.Only by doing moderate-intensity exercise for more than 30 minutes three times a week, or accumulating 150 minutes of moderate-intensity or 75 minutes of high-intensity physical activity, can we be considered as effective fitness. Try to achieve 6000 to 10000 steps of physical activity every day in daily life, and form exercise consciousness. Effectively improve cardiopulmonary endurance, and carry out aerobic exercise such as walking, jogging, cycling, etc. Effectively improve the endurance of muscle strength, and can carry out equipment sports, such as barbells, dumbbells, springs, elastic belt, etc. To effectively improve flexibility and fitness, you can try yoga or muscle stretching exercises, including leg press, sitting forward and so on. However, we should pay attention to what we can do and choose the exercise mode that is suitable for our own physique.

　　Precision fitness.Precise fitness refers to "exercise prescription" according to the age structure, physical function, fitness needs and other factors of different groups of people. It is a planned and periodic exercise program designed for different people, so that people can enjoy fitness fun and get healthy bodies at the same time. "Exercise prescription" can be divided into four categories: exercise prescription for competitive training, exercise prescription in physical education teaching, exercise prescription for preventive health care and exercise prescription for clinical treatment. Among them, preventive health care exercise prescription includes aerobic exercise prescription, resistance training prescription, flexibility training prescription, balance training prescription and so on. Such as reducing fat and shaping, in addition to aerobic exercise, muscle strength exercise should be added to avoid the weight loss of muscles and bones; If you want to gain muscle, it is not enough to do strength, but also to add high-protein diet. "Exercise prescription" is the integration of sports training, sports medicine, rehabilitation medicine and other disciplines, which can avoid sports risks and achieve scientific exercise. At present, the "sports prescription library" is being actively established. Through big data analysis, the "sports prescription" can be made more scientific and instructive.

　　Exercise and fitness has become an important way for people to improve their quality of life. People and organizations who love life and sports need to return to their original heart, run on the track of health and fitness with a scientific and rational attitude, and realize people’s all-round development.

　　(Author: Yang Rong, a member of the National Social Science Fund "Research on the Policy System of Promoting the Deep Integration of National Fitness and National Health", and an assistant researcher at Nanjing University of Aeronautics and Astronautics)