Swimming is the most popular sport for children in summer vacation, and it is also a sport to promote growth. Kai Kai’s height is relatively short, in order to grow faster, just after summer vacation, his mother enrolled him in swimming classes, swimming for more than two hours a day, tired of muscle pain, general weakness, and later because of the low water temperature cold cold, coughing for more than ten days. Kai Kai’s mother is puzzled: swimming every day consumes so much, there is still energy to grow taller? This cold and cough has to delay many days of exercise, in the end how should exercise?
First, the choice of exercise time.
Summer heat and high temperature, strong ultraviolet radiation, in order to avoid heat stroke and ultraviolet radiation in order to ensure that the child a sufficient amount of time to exercise at the same time, to arrange a reasonable exercise time. 10:00 a.m. to 4:00 p.m. This period of high temperatures and strongest ultraviolet rays, exercise as far as possible in the morning and before 10:00 a.m. or after 4:00 p.m.. Activities around noon should be chosen in a cool place or indoors.
Exercise for growth is not the same as exercise for other purposes, each exercise should not be too long, generally 15-45 minutes depending on the age group is appropriate. According to sports medicine test (blood test): 40-45 minutes of exercise, the secretion of growth hormone in the body gradually reaches its peak, and over 45 minutes, the secretion of growth hormone gradually decreases. Therefore, too long fatigue exercise is not too much help for children’s growth.
Second, which sports are good for growth? Exercise items that are good for growth.
Lower limb sports: jumping rope, high jump, long jump, single and double foot jump, stair climbing, mountain climbing, hiking, ice skating, etc.; stretching sports: various gymnastics, single and double bar, swimming, etc.; whole body sports: basketball, volleyball, tennis, table tennis, badminton, rowing, etc. Sports that are not conducive to growth: tug of war, strength exercise, robe or weight running, wrist wrenching, extreme sports, handstand, bumper cars, scooters, community fitness equipment, etc.
Here is a simple and easy to grow taller exercise – downhill running: find a downhill slope of about 50-100 meters long next to your own home, with a slope of about 10-30 degrees, walk up the slope and try your best to rush down as soon as possible, then walk up and run down. You can practice 5-10 times a day. Muscle exercise is not easy to start too early. Children are in the nature of the pursuit of strength, coupled with the guidance of the media and the envy of adult muscle strength, especially boys, are very concerned about their muscle growth. In fact, muscle exercise is not conducive to growing taller.
Third, moderate exercise intensity is conducive to growing taller.
Medical research statistics survey shows that: children who often participate in sports are on average 4-8 cm taller than children of the same age who do not participate, and the intensity of exercise can be determined according to their own feelings, performance and response after exercise normal or not. Exercise after the energy, sleep and eat well means that the exercise is not too much, and vice versa is too much, should be timely reduction. To know what amount of exercise is appropriate, we must understand the intensity of exercise. (Average energy metabolic rate) metabolic rate of intense exercise in the 7-15, conducive to the growth of sports generally in the 2-7. such as walking 2.0; walking 3.0; fast walking 5.0; skipping 7.0; jump rope 3-5.0; throwing 2.0; dancing 4.0; cycling 3.0; volleyball game 2-4.0; badminton singles game 4-4.6; soccer game 6.3.