For military personnel, exercise is not only an important way to improve military quality, but also a key factor in promoting overall health and preventing training injuries. How to make exercise a "booster" for health and a "firewall" for injury? Guo Lin, director of the Sports Medicine Center at the First Affiliated Hospital of the Army Medical University, reminded his comrades to exercise gradually and scientifically develop exercise plans based on individual situations and task needs. Accurately evaluating comrades, if they blindly train or use improper methods during exercise, can easily lead to sports injuries. Therefore, when setting small exercise goals, it is important to have a clear understanding of one's physical abilities and health status, identify strengths and weaknesses, and develop targeted improvement plans. The training method varies from person to person. New comrades have a short enlistment time and their bodies are still in the adaptation period. When training, we should start from basic movements, practice each movement to the standard and solidly, and prevent injuries caused by incorrect posture. More decomposition exercises can be carried out, for example, when practicing push ups, start with kneeling push ups to master the correct movement pattern and force feeling. Comrades with relatively solid physical foundations can focus on breaking through weak links. For example, try differentiated training methods such as hill climbing and interval running to improve running performance. Comrades with injuries should prioritize training safety, starting with exercises such as brisk walking, swimming, and elliptical machines that exert less joint pressure, gradually improving their physical abilities. After evaluating individual specific situations, comrades can follow the principle of "promoting health through exercise and preventing injury through training" to develop a hierarchical and classified scientific training plan. Firstly, guided by the empowerment of health through exercise, and based on the passing standards of mandatory courses in the syllabus. When conducting 3000 meter running training, goals can be set based on scoring criteria, gradually improving cardiovascular function and muscle endurance through aerobic exercises such as jogging and interval running, to avoid blindly increasing the amount and causing joint wear and muscle strains. Secondly, combined with job requirements, strengthen training should be set up, such as focusing on low impact sensitivity training for special operations positions, to ensure enhanced endurance support training for the positions. Finally, focus on personal weaknesses and set stage goals to prevent injuries and steadily improve physical fitness and stamina. Comrades who do not meet the standard for pull-up can set a progressive plan of "increasing from 5 to 10 within 3 months", and add supporting movements such as back muscle activation and rotator cuff muscle relaxation during training to avoid chronic injury caused by excessive load of a single movement. The training rhythm is directly related to health outcomes and injury probability, and should follow the rule of "adaptation improvement recovery". It is recommended to use 8-12 weeks as a training cycle. The initial 2-3 weeks are the adaptation stage, and the key is to master standard movements, establish muscle memory, and avoid damage caused by movement deformation from the root; Strength training mainly focuses on self weight, 3-4 times a week, with intensity limited to "slight physical fatigue but no obvious soreness symptoms", allowing the cardiovascular system and musculoskeletal system to gradually adapt. The mid-term 4-6 weeks are the improvement stage, and the training amount should be gradually increased to ensure that the weekly increase does not exceed 10%; Aerobic exercise prolongs the duration, strength training increases the number of groups or carries light loads, achieving synchronous promotion of physical fitness improvement and health protection. In the later 2-3 weeks, it is the recovery phase. Take the initiative to reduce the intensity, increase low impact recovery exercises such as swimming, yoga, and foam axis relaxation, so as to fully repair muscles and joints, avoid fatigue damage accumulation, and lay a solid foundation for the next round of training. Warm up before comprehensive protection training is the first line of defense for injury prevention and cannot be omitted or underestimated. Adequate warm-up can quickly put the body into a state and significantly reduce the risk of injury. It is recommended that comrades engage in dynamic stretching for 5-8 minutes before training, such as walking with crossed knees, lunges, and rotations, with 15-20 repetitions for each movement; Combined with the training program, do 3-5 minutes of specialized activation, such as doing squats and buttock bridge exercises to activate leg muscles before running, and doing plank support to activate core strength before strength training; Finally, jog or jump rope for 2-3 minutes to make the body slightly sweaty and the heart rate gradually increase. During training, it is important to 'listen to body signals' and promptly detect any discomfort symptoms. Pay close attention to breathing and heartbeat rhythm, measure pulse briefly, and control heart rate during exercise at (220 age) x (60% to 85%). If it exceeds the normal range and accompanied by discomfort symptoms, the exercise intensity should be immediately reduced. During the training process, pay attention to standardized movements and do not blindly pursue training intensity. Forcefully persisting during fatigue can easily cause deformation of movements and increase the risk of injury. Reasonable recovery after training helps to maintain a good training state. Static stretching. After the training, reserve 10 minutes for static stretching, focusing on stretching the main muscle groups trained on the day. For example, after running, stretch the front and back of the thighs and calves, holding each part for 30 seconds and repeating 2-3 times; Stretching the chest, back, arms, and other areas after strength training. Timely replenish water. Drink slowly in small sips within 30 minutes after training, 100-200 milliliters each time, and hydrate once every 5-10 minutes. After sweating during exercise, do not immediately take a cold shower. After the sweat subsides and the body temperature returns to normal, rinse with warm water to avoid discomfort caused by temperature differences. At the same time, it is recommended to prepare a training notebook to record the training content, completion status, physical feelings, and sleep quality of the day, which can not only track the progress trajectory but also facilitate adjusting the plan. Nutrient assisted nutrition is the "fuel tank" for exercise and health, as well as the "cornerstone" for injury prevention and body repair. In daily life, comrades can follow the balanced dietary principle of "carbon water energy supply, protein repair, and fruit and vegetable protection". The main staple foods are whole grains and mixed beans, with an intake of 4-6 grams per kilogram of body weight to avoid excessive refined carbohydrates, which can cause fluctuations in physical fitness levels; Protein priority should be given to eggs, lean meat, fish and shrimp, soy products, etc., to help with muscle repair and growth, and reduce fatigue damage; The daily intake of vegetables should not be less than 500 grams, supplemented with vitamin C, vitamin K, and dietary fiber to reduce post exercise inflammatory reactions; Daily intake of fruits is 200-350 grams, preferably potassium rich varieties such as bananas, apples, oranges, etc., to maintain electrolyte balance. Three meals should be scheduled and quantified, and dinner should not be too full. Do not eat within 2 hours before bedtime to ensure sleep and digestive health. One to two hours before training, add 200-300 grams of easily digestible carbon water (such as oatmeal Congee, whole wheat bread, etc.), with a small amount of protein such as an egg, to reserve energy for high-intensity exercise; If the training lasts for more than 1 hour, supplement with electrolyte containing drinks or diluted salt water every 20-30 minutes to prevent dehydration and electrolyte imbalance; Within 30 minutes after training, it is the golden period for muscle repair. It is necessary to supplement the "protein+carbohydrates" combination in a timely manner, such as 200ml yogurt+half a banana, to quickly repair damaged muscle fibers and shorten the recovery period. Special environmental training requires targeted adjustment of nutritional supplementation. In high temperature environments, in addition to regular hydration, 0.5-1 grams of salt can be added to every 500 milliliters of warm water, or electrolyte containing drinks can be consumed. Daily intake of high water content fruits and vegetables such as watermelon, cucumber, tomato, etc. should be moderate, and spicy and greasy foods should be avoided; In extremely cold environments, it is advisable to increase the intake of staple foods, increase the proportion of fat, and consume foods rich in vitamin D such as egg yolks and deep-sea fish to assist in calcium absorption and enhance bone cold resistance. Developing scientific and healthy eating habits is an important guarantee for nutritional support. Comrades need to eliminate overeating, dieting and weight loss, and avoid imbalanced energy intake; Do not blindly rely on nutritional supplements, and supplement under the guidance of military doctors or nutritionists; Do not drink a large amount of water, high sugar drinks, or alcoholic beverages within one hour before and after training; Develop the habit of eating three meals regularly and chewing slowly. I hope that every comrade in arms will approach training with a scientific attitude, develop feasible plans based on their own abilities, and do a good job in injury prevention while improving physical fitness. (New Society)