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　　What is more nutritious to eat and how to eat healthier? The Dietary Guide for China Residents compiled by China Nutrition Society was revised again after six years and appeared on 26th. The new edition of the guide highlights the importance of regular eating, and "hands-on" gives scientific suggestions on how to eat reasonably, select and cook food.

　　With the development of economy and society and the improvement of living standards, the dietary structure of Chinese people has changed significantly, and the consumption of meat, eggs and milk has increased greatly. Ding Gangqiang, director of the Institute of Nutrition and Health, China CDC, said that the monitoring since 1982 showed that our citizens were generally short of protein and trace elements at first, and now the growth retardation rate of children has dropped significantly, and the average life expectancy has continued to increase.

　　But at the same time, the accelerated pace of life makes eating behaviors such as irregular meals, ordering takeout or eating out more and more common, and unreasonable dietary structure "eats out" the health burden: the overweight and obesity rate of adults is over 50%, the prevalence rate of hypertension is 27.5%, and the prevalence rate of diabetes is 11.9%… … The incidence of various chronic diseases is on the rise.

　　In this regard, on the basis of the six core recommendations in the previous edition, the guide added two dietary guidelines: "eat regularly, drink plenty of water" and "know how to cook and choose, and know how to read the label". The guide points out that regular eating is the premise of realizing a reasonable diet, and three meals a day should be arranged reasonably, regularly and quantitatively, and eating moderately. The interval between meals is 4-mdash; 6 hours is appropriate, and the breakfast time is 15-mdash; 20 minutes, lunch and dinner for 20-mdash; Thirty minutes. The energy provided by breakfast should account for 25% of the total energy of the whole day & mdash; 30%, lunch accounts for 30%— 40%, dinner accounts for 30%— 35%。 It is recommended that adults drink water 7-mdash; 8 cups, drink more water and tea.

　　Nowadays, Chinese people pay more and more attention to diet health. China Association for Science and Technology and a related research of a search engine show that food safety and nutrition and health account for more than half of people’s inquiries. Yang Yuexin, chairman of the Nutrition Society of China, said that in the face of increasingly rich food choices, especially the increasing proportion of processed food, how to better understand, select and cook food is becoming more and more important.

　　The guide suggests that to understand the nutrient density of food, generally speaking, colorful fresh fruits and vegetables, lean meat, eggs and whole grains are all foods with high nutrient density, and less "blank energy" foods such as candy and fried gluten are selected; Using seasonal and local food resources, fresh ingredients can retain nutrition to the maximum extent.

　　You should also learn to read the label when buying goods: you can buy food through the ingredient list and nutrient composition list, and you can also pay attention to the labels such as "high calcium", "low fat" and "increasing dietary fiber". Cooking food should be done by cooking and frying more, frying less, using natural spices such as onion, ginger and garlic, and cooking tools such as microwave oven and induction cooker that release less oil smoke, so as to reduce the use of oil and the generation of carcinogens caused by high temperature.

　　　　　　　 Movie Network NewsJackie Chan first investment and starring, the Chinese film company issued the Spring Festival action comedy "soldier" box office successfully exceeded 153 million yuan, beat the box office accumulated 142 million "Jinyiwei", became the 2010 annual Spring Festival schedule domestic film box office champion. Jackie Chan was overjoyed to hear the news, generous gift distribution company 500,000 yuan bonus, to express gratitude.

"Soldiers" defeated "Jinyiwei" at the box office and doubled Jackie Chan’s expectations

　　　　　　　 On March 15, the organizers held a press conference in *******. Gu Guoqing, chairperson ** Huaxia Film Company, Wei Jian, general manager, and Gao Wenning, manager ** Jackie Chan Company, attended the event. It is reported that since its release on February 14, "The Young Soldier" has been red at the box **fice all the way, setting a 15.06 million box **fice record on the first day. In just 10 days, it easily broke 100 million yuan. The final cumulative box **fice reached 153 million yuan, successfully surpassing the rival "Jinyiwei" and winning the title ** domestic film during the ****** Festival.

　　　　　　　 According to the chairperson of Gu Guoqing, in order to distribute "Little Soldier" well, Huaying Company mobilized more than 600 inspectors across the country and invested in building a high-tech platform for remote box office monitoring to ensure that "Little Soldier" stands out in the fierce competition with nearly 20 films and firmly stands at the top of the box office of domestic films during the Spring Festival. Gu Guoqing also revealed that this result far exceeded Jackie Chan’s expectations. "When the box office reached more than 70 million, Jackie Chan said three times in a row that the box office was enough. He didn’t expect such a good result."
　

Wang Leehom stills

Huaxia Film will release more than ten films, including "Ip Man 2" and "Hawthorn Tree"

　　　　　　　 The high box office of films such as "Three Guns Shooting Surprise" and "Young Soldier" once again confirms the distribution ability of Huaxia Film Distribution Co., Ltd. It is reported that Huaxia Film Company has signed 10 film distribution and production contracts, including "Ip Man 2". It is expected to continue to cooperate with Zhang Yimou to release his films "Jinling Thirteen Hairpins" and "Hawthorn Tree".

[Click to watch the video trailer]

[Movie Network]www.1905.comExclusive manuscript, please indicate the source when reprinting.

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Column name

Xinhua all-media headlines

Date of establishment

December 31, 2014

Publication cycle

Seven issues a week

Publishing layout

without

languages

Chinese

Publishing unit

Xinhua News Agency

creator in chief

Qian Tong, Li Keyong, Hao Fangjia, Wang Qingying, Zheng Xiaoyi, Li Ming

 

 

 

 

 

 

 

 

 

 

 

 

 

 

special column  

brief introduction

  "Xinhua All-Media Headlines" was launched on December 31, 2014, aiming at integrating the resources of Xinhua News Agency, determining topics around major themes, topics and hot news, and carrying out classified collection, writing, adaptive production and multi-release under the same theme according to the communication requirements of traditional lines and new media terminals, so as to form an all-media joint force and create a multimedia report with the characteristics of all-media reporting. After more than two years of development, its influence has risen rapidly, and it has become an excellent column of major reports of Xinhua News Agency, and it has also become the source of follow-up reports of other media, forming a wave-like communication trend.

 First, column positioning

On the one hand, "Xinhua All-Media Headlines" focus on traditional reports to create a "town edition"; on the other hand, it extends its content advantages to emerging media through new voices and new forms, forming a "screen effect" in new media terminals, enabling Xinhua News Agency to achieve full coverage of key reports.

Second, the column characteristics and practices

    1. Practice

    The column is under the responsibility of Xinhua News Agency’s all-media reporting platform, and a group is broadcast every day. The report consists of a main text draft and a number of products that integrate text, pictures, videos and various new media forms, and strives to finely process and distribute the content. Product forms include words, pictures, charts, videos, small games, interactive surveys, mobile phone light applications, dynamic products and other forms of reporting. Release on traditional press release lines, new media lines, and clients of Xinhuanet and Xinhua News Agency, such as our own new media terminal, WeChat public account and Weibo platform; Xinhua Daily Telegraph publishes a special edition every day.

2. Features

    In 2016, under the direct organization and command of social leaders, the all-media reporting platform fought side by side with all departments of the head office and relevant branches at home and abroad, and jointly completed 389 groups of "Xinhua All-Media Headlines" and 219 new media products.

First, closely focus on the general secretary’s activities to carry out hot planning, use all-media means to organize reports, create a variety of precedents for leaders’ reports, and gain recognition from higher authorities. For example, the long newsletter "Sailing High, Towards the Brilliant Other Side of Great Rejuvenation —— Documentary of the Party Central Committee Governing the Country with the Supreme Leader Comrade as the General Secretary since the 18th National Congress of the Communist Party of China" is the opening work of a series of manuscripts on "New Practice of Governing the Country". The theme of the manuscript is grand, which profoundly expounds the new practice and achievements of the Party Central Committee governing the country since the 18th National Congress, and highlights the strong will of the Party Central Committee with the Supreme Leader Comrade as the General Secretary to overcome difficulties, persist in reform and opening up, command the overall decision-making ability, and people’s livelihood feelings that are always Traditional media adopted more than 260 on the same day; The series of "Return Visit" of the General Secretary’s domestic inspection, as well as the series of foresight and summary of his visit, have become the reporting brands.

    Second, closely organize reports around the key work of the CPC Central Committee and the state, and strive to make the Party’s voice the strongest voice of the times, convey China’s firm belief in moving towards a well-off society in an all-round way and deepening reform in an all-round way, and turn the country’s development advantages into discourse advantages. For example, a series of reports on the new concept, strategy and practice of governing the country have become the brand of reports, and more than 100 important summaries, such as "Fighting bravely in the middle stream-a review of the work of the CPC Central Committee with the supreme leader as the general secretary in the key year of deep reform" and "The mainstay of national rejuvenation-dedicated to the 95th anniversary of the founding of the Communist Party of China (CPC)", have achieved the adoption of traditional media.

The third is to focus on major policies, pay attention to the interpretation from the perspective close to the people and innovate the reporting methods, and sing the main theme, tap the typical reports of characters and spread positive energy. For example, focus on the hot issues that the people care about, such as the new policy of network car, the "congestion disease" in the capital, left-behind children, and the difficulty of renting a house, and follow up in time and accurately. He Xinglong: The Retrograde of a Post-80s Village Doctor, A Shepherd, A Living Monument, A Heavenly Road, A Dream-The Legend of the Tibetan Yugong Snadingzhu, Guo Chuan: Please answer when you hear me! The role model of the contemporary county party secretary-remembering Jiang Shikun, secretary of the Qinglong county party Committee in Guizhou, and the secretary of rubber shoes in the cliff village in the depths of the mountains have also set up vivid and touching characters through reports.

The fourth is to solve the problem of new media communication of major themes, and launch new forms of "phenomenon-level" products such as rap animation MV "Four Comprehensiveness", micro-film "Red Temperament" and webcast "Red Pursuit". This series of "Red" all-media products have achieved great response after their launch. The total hits and readings of Four Comprehensions have exceeded 100 million times, and the cumulative viewing of "Red Temperament" has exceeded 200 million times. The series of "Red Pursuit" is the only new media product in Publicity Department of the Communist Party of China that has been pushed through the whole network for the 80th anniversary of the victory of the Red Army’s Long March, and the live and precipitated videos have been played over 100 million times.

Fifth, innovation has an "incubation" effect, and a series of innovative all-media products have been launched, such as National Album, Space Diary of Special Reporter of Xinhua News Agency, and 33 Days in the Sky. The report of "Space Diary" has attracted the attention and love of the vast audience at home and abroad, especially the new media audience, because of its unique reporting form and easy-to-interact way, with a cumulative reading volume of 160 million times.

The sixth is to express innovation as the starting point, strengthen the "cross-border narrative" ability, and explore more forms, means and technologies of all-media products in daily reports. Seven major explorations have been made, namely, one, the media-integrated page mode with fresh language, mixed versions of text, pictures and videos, and all the contents; Second, text innovation, supplemented by multimedia presentation; Third, the innovation of pictures such as long scrolls, expression pack photos, conceptual photography, imposition photos and video images; Four, micro documentary, short video, news, MV and other video products; V. Video report combining UGC and PGC; Sixth, play the role of "central kitchen" and launch a wider range of domestic and foreign branches to jointly collect; Seven, VR, drones, GIF maps, mobile games, modeling animation and other new technology-driven reporting new attempts.

Third, the influence of the column

    After more than two years’ development, traditional reports and new media reports have basically achieved the goal of "double hundred", that is, traditional media reports have adopted hundreds, and new media reports have read more than one million times on the Internet. In 2016 alone, the highest number of single articles was 364, with a total reading page view of more than 670 million times throughout the year. Some single new media products, with more than 100 million Internet readings, have become phenomenal communication products.

recommend 
unit 
idea 

   "Xinhua All Media Headline" has realized the integration of traditional business and new media business from addition to integration, from physical polymerization to chemical reaction, from two skins to a chess game, and has achieved the integration of organization and command, intensive collection and editing, all media production and matrix process management, and has become the general hub, platform and export of Xinhua News Agency’s integrated reporting.

︵

Initial push

Comment and recommendation

decide between right and wrong

Language reason

︶

  Xinhua All-Media Headlines focuses on major themes, important events and hot spots, and presents them in an all-media form, with a big focus, high conception and high standing. In particular, since the 18th National Congress of the Communist Party of China, the new practices and achievements of the Party Central Committee in governing the country have been thoroughly explored and presented in an all-round way, with new perspectives and real content. At the same time, the whole report reflects the synchronous planning, synchronous implementation and overall release of traditional media and emerging media in an all-round way, forming a strong communication.

A few days ago, the cumulative sales volume of SAIC Volkswagen Volkswagen brand in 2024 has exceeded one million mark, ranking first in the sales volume of joint venture brands. Among them, Xinrui, as a model that combines fuel economy, durability and high cost performance, has become a popular choice in consumers’ hearts with its unique charm. In November, its sales exceeded 12,000, making it a veritable choice!

The reason why Tuyue Xinrui can win the favor of the market quickly is that it accurately grasps the core demand of consumers-province. The one-price sales strategy starting from 79,900 yuan has broken the price barrier in the traditional car purchase mode, so that consumers with limited budgets can easily own high-quality German SUVs.

This innovative measure not only saves consumers the cost of car purchase, but also improves the convenience and transparency of car purchase. At the same time, the commitment of the powertrain lifetime warranty provides consumers with a long-term car security, making car maintenance more worry-free and money-saving.

In terms of fuel economy, the performance of Tuyue Xinrui is equally remarkable. The fuel consumption of its 1.5T EVO II engine is as low as 5.70L/100km under WLTC comprehensive working conditions, which is far lower than the average level of its class. What is even more surprising is that in the actual measurement, many professional automobile media have measured the ultra-low fuel consumption of 3.XXL/100km, which undoubtedly saves consumers a lot of fuel costs in their daily use. In addition, Tuyue Xinrui also supports the filling of No.92 gasoline, which further reduces the cost of car use.

In addition to the economic advantages, Tuyue Xinrui is uncompromising in product strength and quality. Active and passive safety equipment, such as parking rearview imaging system and three-cavity central airbag adopted for the first time at the same level, provide all-round safety guarantee for drivers and passengers. At the same time, the super-long wheelbase of 2651mm combined with exquisite space design makes the utilization rate of the interior space extremely high, providing passengers with a spacious and comfortable ride experience.

In terms of process quality, Tuyue Xinrui has inherited the centuries-old German seiko tradition of SAIC Volkswagen, and cooperated with advanced manufacturing technologies such as laser welding and cavity wax injection to ensure the durability and reliability of vehicles. The polishing of these details and the application of technology have jointly achieved the everlasting quality assurance of Tuyue Xinrui.

With its starting price of 79,900 yuan, lifetime warranty of powertrain and comprehensive product strength, Tuyue Xinrui has successfully stood out in the compact SUV market and become a model favored by consumers. From L Pro to Tuyue Xinrui, and then to the upcoming Pro, SAIC Volkswagen’s strategic layout in the SUV market is gradually deepening, and it meets the diverse needs of different consumers by providing rich and differentiated quality products.

　　CCTV News:Perhaps during this holiday, what you see is the beautiful terraced fields in the south, the towering mountains in the north, the golden monkey climbing to the top of the tree in Meili Snow Mountain, the Shan Ying hovering in the clouds in Tibet, the historical context extending from the red walls and green tiles of the Forbidden City and the Chinese civilization hidden in Sanxingdui. From the stars to the sea, from the grassland to the desert, we continue to see the vast mountains and rivers and the fireworks. In fact, whether the mountains and rivers are vast or the fireworks on earth are hidden in each of our little days.

　　More than half of the holiday, the consumer market is "full of vitality"

　　October 5 is the fifth day of the National Day holiday, and the holiday is over half. Have you calculated your holiday bill in the past few days? Let’s take stock of the holiday economy in the first half of the National Day from the big data of tourism, catering and shopping.

　　In this "Eleventh" Golden Week, the key word of the consumer market is "full of energy and enthusiasm". According to the latest data of China UnionPay, October 1st — On the 3rd, the transaction amount of UnionPay network was 1.17 trillion yuan, and the number of transactions was 2.149 billion. The average number of daily transactions increased by 35.87% compared with last year’s National Day holiday. The average daily consumption of accommodation in UnionPay network hotel increased by 21% compared with the same period of last year, and the average daily consumption of catering and shopping increased by more than 30% compared with the same period of last year.

　　The consumption data of the network platform shows that October 1 — On the 3rd, the online platform handled a total of 6.09 billion online payment transactions, amounting to 3.29 trillion yuan. Compared with last year’s "Eleventh" holiday, the average number of daily transactions and the average daily transaction amount increased by 20.69% and 22.97% respectively.

May 10th-May 23rd is the online registration stage.The guardians of school-age children must complete the key matters such as information filling, license uploading, and kindergarten registration in the "Shanghai Hongkou District Kindergarten Registration System". Before registration, the guardian must pay attention to and understand the "Admission Notice" of each kindergarten, and make clear the conditions and methods for admission of each kindergarten. In order to ensure the smooth development of registration verification, it is recommended that guardians prepare relevant electronic licenses in advance and fill in the information correctly in the "registration system". It is recommended to upload key information pages or the whole certificate, with clear and identifiable contents, truth and effectiveness, and no obstruction or corner folding. The electronic certificate in the "bidding" mobile terminal or the "One Netcom Office" website in Shanghai has the same effect as the paper certificate.

1. School-age children with household registration in this area have children’s household registration books, birth certificates and other materials.In the "Registration System", you can register a corresponding public kindergarten within your jurisdiction, or you can register a Shanghai model kindergarten with limited enrollment for the whole district, a Shanghai model kindergarten or a public first-class kindergarten with limited enrollment for related streets, and two private kindergartens and other kindergartens with independent enrollment for the whole district.

2. School-age children who apply for admission to the park at their place of residence., hold the children’s household registration book, birth certificate, residence registration (receipt) of separated household registration in this Municipality (or residence registration certificate of separated household registration in this Municipality), real estate license of residence or proof of housing lease registration and filing. Among them, school-age children who meet the above requirements can apply for a Shanghai model kindergarten with limited enrollment for the whole district, a Shanghai model kindergarten or a public first-class kindergarten with limited enrollment for related streets, and two private kindergartens and other kindergartens with independent enrollment for the whole district. School-age children who meet the above requirements can register for a public kindergarten corresponding to their residence in the "registration system", or for two private kindergartens and other kindergartens that enroll students independently in the whole region.

3 school-age children who are not registered in this city., with children’s household registration book, birth certificate, Shanghai Residence Permit or Residence Registration Certificate within the validity period, real estate license of the place of residence or house lease registration certificate and other related materials, and one parent holds Shanghai Residence Permit within the validity period and has participated in social insurance for employees in this city for six months within one year (from July 1, 2023 to June 30, 2024, excluding supplementary payment), they can register in the "registration system".

4. School-age children of overseas Chinese, Hong Kong, Macao and Taiwan and foreigners, holders of children’s relevant identity certificates, guardianship certificates, real estate certificates of residence or housing rental registration certificates and other related materials, can register for a public kindergarten corresponding to their residence in the "registration system", or register for two private kindergartens and other kindergartens that enroll students independently in the whole region.

School-age children who do not meet the above conditions can sign up for 2 private and other kindergartens for independent enrollment in the whole region.

Original load | Trail Runner

Author | Megan Flanagan MPH CPT

Translation and proofreading | WR China Team

Image | womensrunning.com

Running is a unique sport.

Let people feel happy when exploring rugged terrain and beautiful scenery.

At the same time, runners are also facing various unique challenges.

Especially in terms of physical recovery.

Whether you are an experienced runner,

Or a newcomer who just got his first pair of professional running shoes,

All those things about physical recovery,

You must find out whether it is true or not.

Or the illusion of no reason.

Here we will combine experienced coaches.

And professional runners,

Expose the recovery misunderstanding that runners often encounter.

Myth 1

The greater the running amount, the better the recovery effect.

Many runners think that increasing the amount of running can help them recover faster after high-intensity exercise, while others think that they should immediately enter a new race after a big super-run. In fact, running too much without proper rest can lead to overtraining and hinder recovery. Moreover, adding "garbage mileage" and endless double training amount to daily training will aggravate fatigue and will not bring us the extra benefits we want.

After Courtney Dowart became the top 100 in the West, Hard Rock and UTMB in two months, we all want to know how she achieved this achievement. But even she stressed the importance of not being too radical and taking a step back.

She said in a recent interview: "I am trying to recover. The key point now is to make sure that everything is supplemented as long as possible, mentally, physically and emotionally … After such recovery, I am confident to say that no matter what my plan is for next year, I am ready to start again. "

▲ Courtney Dowart won the UTMB this year.

Recovery is not just to stop running occasionally, but to provide time for the body, mind and spirit to repair. Overtraining may lead to injury and require longer rest. More is not always better. Although you may increase the amount of training, be sure that such training will not bring negative effects to yourself.

Myth 2

No pain, no effect.

Enduring pain in recovery activities such as foam shaft rolling or stretching should not be the criterion to confirm the effect in recovery. Although there will be some pain or discomfort during the release of myofascia or deep massage, severe pain may indicate that you have been injured or improperly used, and it may lead to bigger problems.

Dr Sarah Zimmer, a physical therapist, stressed that "the perception of pain is very important. Some people will overdo it when they do rehabilitation because they are afraid of being injured. " In view of this mentality that there is no pain, there is no effect, Zimmer added, "This mentality is definitely not applicable to restorative sports such as strength training and foam shaft rolling. It is very important to distinguish between pain and discomfort. When rolling the foam shaft, you may press the sensitive points in the muscle tissue. It can cause tenderness, spasmodic reaction and involved pain. Pressing or stretching these areas with foam shafts or stretching exercises can relieve tense muscle bands and enhance body extensibility, joint flexibility and muscle function. "

So, should you feel pain? Yes, you may feel sore and painful when rolling the foam shaft, but it is very important to keep it in your comfort zone and have a proper rest as needed. Excessive exertion will lead to excessive soreness and potential muscle damage, which will make the muscles tense again.

The next time you use a foam shaft or pose in yoga, please pay attention to your body signals. If you encounter severe or even unbearable pain, that kind of recovery is ineffective and even requires immediate vigilance. Give priority to gentle and effective methods, and consider consulting professionals such as massage therapists, physical therapists or chiropractors for targeted guidance.

Myth 3

Active recovery is an effective shortcut.

Although active recovery methods such as stretching, foam shaft rolling and compression boots may be beneficial, they only represent one aspect of the recovery process. It is also important to integrate passive recovery methods into our daily life, such as ensuring adequate sleep, maintaining proper water and maintaining a balanced diet. Many research reports and athletes’ practice have confirmed this point:

A comprehensive study published in the Journal of Sports Medicine in 2006 emphasized that "there is not enough substantial scientific evidence to prove that the investigated recovery mode is the only way for elite athletes to recover … Future research should include cases that can reflect the actual situation faced by elite athletes and further explore the effectiveness of various recovery modes. In addition, the upcoming evaluation should consider factors such as glycogen synthesis rate after exercise and the role of inflammation in recovery and adaptation. " It is worth noting that nutrition, sleep and training can directly affect glycogen synthesis and inflammation, which may mask the effect of active recovery.

Red Bross, a professional cross-country runner and coach, shared: "I think the biggest misunderstanding of recovery is to believe that there is a shortcut to physical recovery. If you don’t care about your health, those recovery devices (boots, special foam shafts, etc.) or drugs won’t help you much. It is at least as effective as medicine or equipment to sleep more than eight hours regularly and have enough nutritional supplements when training hard. "

Incorporate active and passive recovery into your daily life. Although active recovery is not necessarily harmful, priority should be given to the most basic recovery methods, such as good sleep and balanced diet.

Myth 4

There must be something magical about high technology

When striving for the best results, we often seek cutting-edge recovery methods to ensure the highest level of training and competition. Many athletes have used ice bath, cryotherapy and infrared sauna for a long time, but recent research has drawn a question mark on this:

The research of Ethan M, Abbiss Cr and Alan R in 2021 shows that the effect of cold water immersion (CWI) after exercise varies with the type of exercise, which has potential benefits for aerobic performance, but will reduce the adaptability to resistance training.

In 2019, Wilson and others found that WBC may have more advantages than cold water immersion, which can alleviate some reactions after resistance training. However, neither cryotherapy is superior to placebo in accelerating recovery.

The research in the field of infrared sauna is still limited. However, an early study on male basketball players shows that this recovery method may have certain advantages. After strenuous exercise, compared with passive recovery, infrared sauna can accelerate the heart rate, change some autonomic nervous systems, reduce muscle soreness, and have a higher degree of sensory recovery, although this feeling is subjective (research by Ahokas EK et al. in 2023).

▲ Infrared sauna is a new way to recover after training in recent years.

Zimmer also said: "Infrared light can penetrate deep into tissues, stimulate mitochondrial activity, and contribute to the regeneration of muscle cells and tissues. This is conducive to repairing the injury after exercise, reducing the influence of DOMS (delayed muscle soreness), and may promote the recovery of musculoskeletal injuries. "

The placebo effect may have played a key role. Ice bath can make people uncomfortable, cryotherapy and infrared sauna are expensive, and the long-term effect is uncertain. Although they seem harmless, you need to try a variety of recovery methods to find the one that suits you best.

"Cryotherapy and infrared therapy are valuable recovery tools, but the scientific evidence supporting their use in body tissue recovery is still limited," Zimmer said. "It is generally safe to try these methods, but please remember that the ideal recovery depends on the balance of many factors such as training, rest, nutrition, water and mental health, and which factors are more important varies from person to person."

Myth 5

Stretching is of course simple and effective

Not all stretching is effective. Different types of stretching (static, dynamic, PNF proprioceptive neuromuscular promotion therapy) have different effects on the body. Although static stretching can improve the range of muscle movement, it may not be the most suitable choice before running, and it has both good and bad effects on recovery. PNF has a similar effect, showing signs of improving the range of muscle movement, but it may have a negative impact on physical strength and sports performance if it is carried out before exercise.

▲ Dynamic stretching needs to stretch limbs through movements to achieve the maximum range of activities, which often involves the participation of different muscle groups.

Many coaches suggest that dynamic stretching before running is usually more beneficial, and static stretching after running is suggested to improve flexibility without affecting muscle strength. New research supports this view, showing that dynamic stretching can improve sprint-related performance, which translates into better running performance. Therefore, you need to stretch according to the specific needs of running. Dynamic stretching can help activate muscles and prepare the body for the coming challenges.

Myth 6

High-intensity training should always be done.

Some runners train too hard, while others increase the amount of training without thinking, or do the same type of training day after day (similar pace, similar distance). This is a trap that we must avoid.

So, how should we train? The latest research this year shows that lactate-guided threshold interval training (LGTIT), a large but low-intensity method, can achieve faster recovery by reducing central and peripheral fatigue. Combining this LGTIT method (in this study, the maximum oxygen uptake is 1 day per week, and the other 3-4 relaxation days) can achieve a higher absolute training speed. Although the metabolic intensity is relatively low (that is, the threshold area), it can maximize the number of driven neurons and motor muscle fibers. This training method may increase our mitochondrial adaptability and have a positive impact on our training without additional pressure.

In short, we can benefit a lot from weekly threshold training and climbing or other interval training. Make sure to combine a lot of easy to moderate intensity training with higher intensity training in order to get the best recovery from training (this is where the 80/20 rule applies).

Myth 7

Nutrition must be supplemented within 1 hour after running.

You can put down your chocolate milk and get to know the real situation first. The old rule that we must have a recovery drink in the "prime time" or precious recovery window after running is flawed. Of course, having said that, nutrition is still very important after running.

Ariza Lei Bai, a registered dietitian, explained, "We want to take carbohydrates and protein within 30 to 60 minutes after running to replenish glycogen reserves and repair muscle tissue. However, the study found that this approach is mixed. Studies have shown that taking a restorative diet within one hour can promote muscle protein synthesis more than delaying eating for one hour. But that doesn’t mean that eating late won’t work. Generally speaking, the sooner you eat after running, the better, but the anabolic window time may last about five to six hours. " For runners, it is very important to be able to distinguish whether the statement about recovery is fact or fiction. When you conquer rough terrain, please remember that effective recovery requires you to get enough rest, nutrition and be able to listen to your body.

　

　　Central Radio and Television General Station (hereinafter referred to as the "General Station") enjoyed a red reception in the opening year, and the number of TV viewers on New Year’s Day increased steadily, reaching 623 million, up 3.3% from the previous month. Generally speaking, the main station takes high-quality, high-quality and exclusive programs as the leader in news, variety shows, TV dramas and other fields, which drives the popularity of communication and triggers the topic effect. Based on the data of large and small screens, this paper takes stock of the communication highlights of the New Year’s Day file at the reception desk for reference.

　　Figure 1 TV audience size of the main station

　　Source: CSM National Network

　　1. The Supreme Leader of president delivered a New Year message in 2021. The total viewing rate of "News Network" was 7.34%, and the viewing share exceeded 30%.

　　At 7: 00 pm on December 31, 2020, the Supreme Leader of president delivered a New Year message in 2021 through the Central Radio and Television General Station and the Internet. As the first media of New Year greetings, News Network occupies the "C position" of users’ attention, and the viewing share of Shangxing Channel has exceeded 30%.

　　Fig. 2 Total ratings of satellite channels in News Network on December 31st.

　　Source: CSM National Network

　　On the new media side, the New Year message of the Supreme Leader General Secretary in 2021 also received phenomenal communication. On December 31st, Weibo account @ CCTV News published blog posts such as Golden Sentences of Congratulatory Messages from the Supreme Leader over the Years, Live Broadcast of #2021 New Year Message from the Chairman of the Supreme Leader, and Full Video of #2021 New Year Message from the Chairman of the Supreme Leader, with the highest reading volume of 91.14 million and the highest video playback volume of 50.5 million. On the Aauto Quicker platform, the short video "The complete video is coming!" released by the account "@ CCTV News"! The Supreme Leader of president delivered a New Year message in 2021, with over 11 million broadcasts and 9.15 million interactions.

　　Figure 3 "@ CCTV News" #2021 New Year Message # Dissemination

　　Second, the reception desk hosts the New Year’s Eve party, and the luxury lineup is very popular. The average total audience rating during the parallel time period is 1.61%, ranking first among all the New Year’s Eve programs in China.

　　The New Year’s Eve party has become a year-end test of the comprehensive strength of each platform. In 2021, more than 10 New Year’s Eve parties were held on satellite channels and video websites, which became a highlight at the end of the year.

　　Set sail 2021— — The New Year’s Eve Festival of China Central Radio and Television General Station was broadcast simultaneously on comprehensive channels and variety channels, with a total audience rating of 1.61%, a total market share of 9.3%, and a cumulative audience size of 150 million, with a peak audience rating of nearly 2% on comprehensive channels. In the year-end audio-visual feast PK battle of David, the New Year’s Eve party of the main station takes positive energy and mainstreaming as the keynote, takes care of reality, keeps close to current events, and deeply integrates many popular cultures. The top version of "Hosting the Celestial Mission" and the short film "Sailing to See China" have become the unique style features of the main station, effectively realizing the dual-line integration of the main theme and market highlights.

　　Figure 4 Minute viewing of the first broadcast of the New Year’s Eve Festival at the reception desk.

　　Figure 5 The audience composition of the first broadcast of the New Year’s Eve Festival at the main station

　　Source: CSM National Network

　　Third, the reception desk and bilibili broke through the "dimensional wall" and jointly hosted the New Year’s Eve party, with a viewing volume of over 300 million.

　　On December 31st, the reception desk and bilibili jointly launched "The Most Beautiful Night in 2020". With the help of bilibili’s unique community ecology, the reception desk enhanced its influence among young users. Through the 100-member Symphony Orchestra, the party innovatively interprets the charm of IP music such as classic animation, games and film and television works, seeks the memory of the times, and resonates with young people. The cumulative broadcast volume on CCTV, bilibili and other platforms exceeds 300 million, and the number of barrage in bilibili is nearly 1 million. On the Weibo, the topic #2020 Most Beautiful Night, hosted by @ 呫呫呫呫呫, was read by 1.03 billion people and discussed by 1.152 million people.

　　Figure 6 Central video, bilibili’s "The Most Beautiful Night in 2020" party.

　　Fig. 7 Two New Year’s Eve parties on the Weibo platform read more than 100 million topics.

　　Data source: CSM media research

　　Fourth, the "New Year Concert" sang the art of opening the year, and the average total audience rating was 1.25% during the first broadcast.

　　On January 1 ST, the comprehensive channel, variety channel and music channel of the main station broadcast "2021 New Year Concert — Sailing in Greater Bay Area, with a TV audience of over 60 million, ranks first in the ratings of music programs in the same period in China. In the composition of the audience, the proportion of people aged 55 and over is the highest, reaching 50%. On Weibo, the blog post related to "New Year Concert" published by the account "@ CCTV News" has more than 5 million readings and 400,000 videos.

　　Figure 8 Minute viewing of the first broadcast of the New Year Concert at the reception desk.

　　Figure 9 "New Year Concert" premiere audience composition

　　Source: CSM National Network

　　5. Heavy dramas celebrate the New Year’s Eve, and the single episode of Crossing the Yalu River has the highest audience rating of 1.32%, with a double harvest of ratings and word of mouth.

　　At the end of 2020, the main station concentrated on the New Year’s drama. Crossing the Yalu River, a prime-time hit of the comprehensive channel, shows the war to resist US aggression and aid Korea in an all-round way in a documentary style, revealing the core value of "remembering history, paying tribute to heroes and cherishing peace". From the first broadcast on December 27th to January 6th, a total of 15 episodes were broadcast. The average audience rating of the first broadcast broke 1%, and the highest audience rating of a single episode reached 1.32%, which was praised by netizens: "The actors performed sincerely and the lines were too strong." "The products produced by the reception desk must be fine."

　　Last romance, followed by Shaanxi drama "Da Qin Fu", was broadcast on CCTV-8. With its realistic plot and vivid and delicate group images, it deeply presented the living situation and growth dilemma of modern women and gained high attention. From the first broadcast on December 27th to January 6th, a total of 20 episodes were broadcast, with an average audience rating of 0.70% for the first broadcast and a maximum audience rating of 0.88% for a single episode.

　　Figure 10 "Crossing the Yalu River"

　　Figure 11 "last romance"

　　Sixth, high-quality brand IP planning and upgrading, "Let’s talk" special program "Let’s talk — Please answer "2021" has over 30 million views.

　　Brand IP has its own characteristics of out-of-circle, which is an important support to achieve efficient communication. In the New Year’s attention war, the main station carries out creative development based on high-quality IP. The comprehensive channel "Let’s talk" launched "Let’s talk — Please Answer 2021 was broadcast simultaneously on CCTV news, CCTV video and other new media platforms. The program continued the dialogue form of "Let’s Talk", and invited Chinese astronaut Chen Dong, president of Xi ‘an Jiaotong University Wang Shuguo and other celebrities to "talk" together, and integrated into the new gameplay such as barrage questions and interesting blind boxes, opening up large and small screens, which was both ideological and interesting. The cumulative viewing volume exceeded 30 million, and the topic of Weibo "# Talk #"

　　Figure 12 "Let’s talk"

　　Figure 13 "New Year and New World"

　　Seven, multi-file programs launched a new layout of content, "Interview with Lu Jian" broadcast ratings reached 0.45%.

　　At the beginning of 2021, the channels of the main station were laid out with new content, and many high-quality programs were put on file. CCTV-4 Chinese International Channel has been broadcasting the program Interview with Lu Jian at 19:30 every Saturday since January 2, focusing on outstanding overseas Chinese representatives and celebrities in various fields in China, and telling the story of China by means of "recording+interview", with an audience rating of 0.45%. In addition, the news channel broadcasts new content such as "Historical Great Career Begins a New Journey" and the documentary channel broadcasts "I was in the Forbidden City for 600 years", which has both dry goods and entertainment, bringing users a rich New Year’s dinner.

　　Figure 14 Interview with Lu Jian

　　Eight, dozens of live broadcasts on the mobile side, refreshing the user’s "cloud" New Year’s experience

　　The main station relies on its own new media platform to create a "cloud New Year’s Eve" through webcasting. According to incomplete statistics, during the New Year’s Day, CCTV news and central video new media platforms launched dozens of live webcasts related to the New Year’s Eve, with diverse ways of playing, not only long and comprehensive live broadcasts, such as "2020: Because you are extraordinary" for 16 hours; There is also a vertical live broadcast for users in all circles, including music, sports, opera, finance and economics, science, etc. The live broadcast program "Sports Recovery" linked by central video and sports channels has a viewing volume of nearly 200,000.

　　In addition, live broadcasts such as Sunrise in the East-Chasing Light in the New Year, Dawn in Dajue Mountain Scenic Spot in Zixi County, and the First Sunshine of Fanjing Mountain 2021 focus on the beautiful sunrise in various places, adding a sense of New Year’s Eve ceremony.

　　Figure 15 "2020: Because you are extraordinary"

　　Figure 16 "Sunrise in the East-Chasing Light in the New Year"

　　Nine, the national tide rap, "flash" activities innovative expressions, netizens empathize with the New Year.

　　On January 1, 2020, the national tide rap work "China? Extremely, innovative integration of network language and New Year greetings, the use of hip-hop style text composition and color matching, the spread of high heat. Tik Tok platform, the short video released by the account "CCTV News" received nearly 200,000 praises, and netizens commented: "A breeze of current political reports".

　　In addition, CCTV launched a warm winter "flash" activity, with hosts Sister Deer and Chen Min singing "Tomorrow will be Better" with Coconut Symphony Orchestra, evoking memories and soothing the soul with classic music, and setting up a backboard to collect everyone’s expectations for the new year. Weibo has read more than 100,000 videos, and Weibo has played nearly 70,000 videos. Netizens have left messages saying "I hope 2021 will be better".

　　Fig. 17: China Ji is sung by Guo Chao.

　　Figure 18 Warm winter "flash" activities

　　On the whole, on the New Year’s Day in 2021, the reception desk made full efforts in multimedia forms such as TV, long video on the Internet, live webcast, short video, etc. News, variety shows, drama series, feature films and other global contents made joint efforts to innovate, and the trendy gameplay with a high sense of network was assembled, creating a series of masterpieces, which provided a model for the new year’s communication in the audio-visual field.