追光丨健身er们“阳康”后,如何科学稳妥地恢复运动?******
新冠感染后“阳康”了
好想赶快回健身房“撸铁”
可现在到底适不适合锻炼?
应该怎样科学恢复运动?
这是近期不少小伙伴们关心的问题
让我们听听专家们怎么说
问题一:恢复期到底能不能运动?
山西白求恩医院康复医学科主任王萍芝表示
新冠感染后长期住院或居家养病
会导致肌肉力量和耐力的下降
适量运动有利于身体恢复
但切忌操之过急
一般情况下
恢复期运动量
不宜超过平时的三分之一
逐渐增量即可
对患有糖尿病、高血压、冠心病
等慢性病人群
及60岁以上老年人
最好在运动前咨询医生
根据自身情况
制定具体运动处方
问题二:如何保证运动适量?
恢复运动之前及过程中
可持续对身体状况进行评估
广东省体育局日前发布的
《新型冠状病毒感染转阴后(阳康人员)重返运动指南》指出
可使用6分钟步行距离试验
简易评估运动能力
正常人6分钟步行距离大于450米
主观感受轻松、不费力
心率在每分钟110次以下
可以尝试开始恢复运动
世卫组织提示
恢复运动过程中
可使用“Borg主观疲劳感知评估量表”
粗略作为逐步提高活动水平的指南
如在锻炼后感到严重疲劳
以及其他症状加重
此时应避免进一步活动
问题三:恢复运动应如何“循序渐进”?
恢复初期可开展一些相对温和的运动
如慢步走、做广播操、健身操等
而且要控制时间和强度
足球、篮球、羽毛球、长跑等
较为剧烈的运动
建议暂缓恢复
根据世卫组织发布的
《康复指导手册:COVID-19相关疾病的自我管理(第二版)》
可考虑将恢复锻炼分为
五个阶段
每个阶段至少保持7天
第一阶段:为恢复锻炼做准备
例如:呼吸练习、温和的步行、拉伸和平衡练习
第二阶段:低强度活动
例如:散步、轻微的家务
第三阶段:中等强度的活动
例如:快走、上下楼梯、慢跑等
第四阶段:具有协调和有效技能的中等强度练习
例如:跑步、骑自行车、游泳等
第五阶段:回归到基线练习
可以完成感染之前的正常运动锻炼了
问题四:“阳康”人员恢复运动还有哪些注意事项?
王萍芝提醒
运动时要及时监测心率变化
以及主观感觉
如再次感染新冠
或运动时出现
心悸、头晕、胸痛等不适
须立即停止运动
必要时寻求医疗帮助
长期健身者普遍认为自身体质好
易在未完全康复的情况下
进行较高强度运动
造成病情反复
因此切忌盲目自信
避免过度运动
记者:刘扬涛、马晓媛、薛宁婧
视频制作:薛宁婧
编辑:吴俊宽、王沁鸥
中新网评:美国众议长选举“连续剧”暴露美式民主痼疾******
中新网北京1月9日电(蒋鲤)在15轮投票表决后,美国众议院议长选举这场“连续剧”终于落下帷幕,众议院共和党领袖凯文·麦卡锡最终成功当选第55任美国众议院议长。这是美国国会过去164年来耗时最久的一次议长选举记录,将美国“对抗式民主”的弊端暴露无遗。
资料图:美国众议院共和党领袖麦卡锡。中新社记者 沙晗汀摄
由于两党对立加剧、党派内斗、利益分配不均等因素,众议长选举陷入一场拉锯战。在此次众议长竞选中,美国民主党议员继续抱团,多轮投票中,一票不投麦卡锡,共和党右翼“强硬派”领头的约20人小团体也拒绝投票麦卡锡。
麦卡锡的当选之路一波三折,除了本人的“政治投机派”角色在国会不受欢迎外,与共和党内部政治分歧关系密切。
一方面,共和党党内反对者认为,麦卡锡对民主党态度过于软弱,无力对抗民主党控制的参议院和拜登政府,另一方面,因为共和党的多数优势微弱,党内一些影响力较小的派系的政治力量则被放大,有利于他们巩固自己的选票。
此外,党内反对者也认为,自己的选票没有换取更多利益,希望以此作为筹码换取麦卡锡更大的让步,比如让他们获得众议院重要委员会中的职务。
作为仅次于美国总统、副总统的政坛三号人物,众议院议长通常由众议院多数党领袖担任,选举几乎没有悬念。然而,麦卡锡此次为当选,不得不做出多个关键让步,其中可能包括恢复一项罢黜议长动议机制,使得众议长的权力被削弱,难以掌控众议院。
美国有线电视新闻网CNN称,麦卡锡在这场不合时宜的政治勒索中作出让步,这种绥靖政策只会让极端主义势力更加强大。
这场引发全世界围观的尴尬选举暴露出美国政治存在严重的对立和分化。在权力博弈思维的裹挟下,党派利益凌驾于国家和人民利益之上,美国两党相互拆台,陷入“为反对而反对”的无脑对垒。而即便是一党内,也会因为利益分配问题产生不同的小派系,相互对抗,选票变成了谋利益的工具。
从国会山骚乱到打破记历史记录的15轮众议长选举,“对抗式民主”让美国政治陷入瓶颈,长期对抗势必会让政客们丧失客观公正的判断能力,其政治阶层是否有能力治理国家也会引发质疑。
两党之争和党派内斗进一步放大了美国政治体制弊病,美国所谓的“民主”形象,让全世界大跌眼镜。鼓吹以选民利益为先的美式选举,变成了政客们利益置换的游戏,进一步彰显出美国“民主政治”日渐失能,不断极化的党争已使美国政治制度陷入死循环。
House speaker election reveals deep-rooted problems in U.S. democracy
(ECNS) -- The Republican leader Kevin McCarthy was elected as the 55th speaker of the U.S. House of Representatives after 15 ballots. As the most grueling House speaker election in the past 164 years, the election has highlighted the defects of the country’s "confrontational democracy".
The election once reached a stalemate due to intense partisan strife, inner-party struggle among the Republicans, uneven distribution of interests, and more. Democratic Party members forged a close alliance, refusing to vote for McCarthy, while about 20 Republicans also declined to cast ballots for the GOP leader.
Except for his unpopular role as a "political speculator" in Congress, McCarthy’s hard-won election can be attributed to turmoil within the Republican Party.
On the one hand, opponents in the Republican Party believe that the GOP leader's attitude toward the Democrats is too weak to confront the Senate controlled by Democrats and the Biden administration.
On the other hand, the political power of some less influential factions in the Republican Party has been amplified due to the Party’s weak majority advantage in the House of Representatives, which is conducive to consolidating their ticket warehouses.
Meanwhile, these opponents believe that their votes failed to win them more benefits, hoping to use this as a bargaining chip for McCarthy's further concessions, such as getting them positions in important House Committees.
As the third political figure after the President and Vice President of the U.S., the speaker, by tradition, is the head of the majority party in the House of Representatives.
But McCarthy has made many concessions in order to bring the ultra conservatives along, involving what’s known as the “motion to vacate,” a mechanism by which members can force a vote to depose the speaker. The reported concessions will empower individual members at the expense of McCarthy’s sway as speaker.
CNN thought the concessions he made during this unseemly political shakedown would only make the extremist faction more powerful.
This embarrassing election, which has drawn global attention, exposed the serious opposition and polarization in American politics. Both Democrats and Republicans put their interests before that of the country and its people, attacking and opposing each other irrationally.
Besides, different factions arise within a single party and confront each other because of the distribution of interests. Votes have become a tool to win more benefits.
From Capitol riots to the House Speaker election with record-breaking ballots, "confrontational democracy" has become a bottleneck of American politics. Long-term confrontation will surely impede politicians to think objectively and fairly while their capacity of governing the country will also raise doubts among the public.
Both parties’ struggle and infighting among the Republicans have further amplified the defects of the American political system, with its "democratic" image shocking the world.
The U.S.-style election, which advocates putting voters' interests first, has become a game of interest exchange among politicians. In addition, it further demonstrates the malfunction of American "democratic politics" and the constantly polarized party struggle that has trapped the American political system into an infinite cycle.
(文图:赵筱尘 巫邓炎)