Fit­ness guide of­fers healthy, safe ex­er­cise plans

China Daily (Hong Kong) - - CHINA - By SUN XIAOCHEN sunx­i­aochen@chi­

China’s first Na­tional Fit­ness Guide, which was in­tro­duced on Thurs­day, is ex­pected to pro­vide sound and ac­ces­si­ble guid­ance for the grow­ing num­ber of fit­ness en­thu­si­asts na­tion­wide.

The guide will be pub­lished soon on the web­site of the Gen­eral Ad­min­is­tra­tion of Sport of China. It will also be pro­vided to schools and fit­ness cen­ters, and used for health pro­mo­tion ac­tiv­i­ties na­tion­wide in both dig­i­tal and print for­mats, ac­cord­ing to the mass fit­ness de­part­ment of the ad­min­is­tra­tion.

Com­piled by the China In­sti­tute of Sport Sci­ence, to­gether with sup­port­ing in­sti­tu­tions, the guide ex­plains the health benefits of dif­fer­ent ex­er­cises and pro­vides age­spe­cific train­ing reg­i­mens — with fre­quency, du­ra­tion and in­ten­sity data — to help ex­er­cis­ers of all ages stay fit prop­erly. The reg­i­mens make al­lowance for in­di­vid­ual phys­i­cal and men­tal con­di­tions, and are de­signed to help peo­ple re­al­ize their fit­ness goals safely.

“De­spite grow­ing pub­lic par­tic­i­pa­tion in ex­er­cise, the lack of aware­ness that this is a sci­ence, not just a habit, is tak­ing a toll on ex­er­cis­ers’ ef­forts and even caus­ing se­ri­ous harm now and then,” said Tian Ye, a sports phys­i­ol­ogy pro­fes­sor at Bei­jing Sport Univer­sity and head of the group that com­piled the re­port.

“It’s ur­gent to pub­lish a guide for the pub­lic,” Tian said.

Based on pub­lic fit­ness data col­lected by CISS over the past 15 years, a group of re­searchers from Wuhan In­sti­tute of Phys­i­cal Ed­u­ca­tion and Shang­hai Univer­sity of Sport stud­ied the health benefits and ef­fec­tive prac­tices of five ma­jor ex­er­cise cat­e­gories in­clud­ing car­dio­vas­cu­lar, weightlift­ing and ball­games.

“Self-eval­u­a­tion is ex­tremely im­por­tant. You can only ex­er­cise in a proper and safe way that matches your needs if you un­der­stand where you are and where you want to go,” said Yuan Hong, deputy di­rec­tor of the sport sci­ence in­sti­tute.

Ac­cord­ing to the lat­est na­tional ex­er­cise sur­vey — based on data from 81,828 peo­ple age 20 or older and re­leased by the in­sti­tute at the end of 2015 — about 47 per­cent of re­spon­dents ex­er­cised with­out any guid­ance while 32 per­cent were guided by non­pro­fes­sional friends and col­leagues.

The self-re­liant ap­proach to ex­er­cise has ex­posed some en­thu­si­asts to deadly risks t hrough im­proper prac­tices, as high­lighted by the deaths of dis­tance run- ners from time to time.

The weekly train­ing ar­range­ment in the guide, which com­bines mul­ti­ple sports and moves grad­u­ally from dif­fer­ent en­try lev­els, was praised by train­ers for its com­pat­i­bil­ity and ef­fi­ciency.

“A girl who wants to lose fat def­i­nitely needs a very dif­fer­ent pat­tern from one who is pre­par­ing for a full marathon. A guide that in­cludes ev­ery­one’s con­di­tion will pro­duce re­sults,” said Yang Bin, owner of the NowFit­ness gym chain in Bei­jing.


A 75-year-old man ex­er­cises on rings at a park in Tian­jin on Tues­day, China’s Na­tional Fit­ness Day.

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