There is a lot of physical exercise. How to choose?

The purpose of our physical exercise is to make our bodies strong. Now in order to study better, lay a good physical foundation from childhood, and serve the four modernizations and the national defense of the motherland in the future. Therefore, when choosing an exercise plan, we should proceed from this goal, not only relying on personal hobbies and interests, but also comprehensive exercise. For example, basic activities such as running, jumping, throwing, climbing and climbing are the main exercise items, and the items are determined according to gender, age, season and environment.

Junior high school students are in a long physical period, so it is very important to carry out comprehensive physical exercise on organ systems in all parts of the body to promote the normal growth and development of the body and all-round balanced development. Junior high school students should pay attention to the exercise of ideology, morality and will while exercising, and improve their adaptability to the natural environment, so as to achieve the actual effect of strengthening their physique.

Is it based on comprehensive physical exercise or improving the level of sports skills? For ordinary middle school students, it is most important to do a good job in comprehensive physical training, improve practical operation ability and lay a good physical foundation.

(2) Perseverance

If junior high school students want to exercise their body and will, they must persevere and persevere. "It rains for three days and dries the net for two days" or "one storm and ten cold" will not have any effect. Whether learning or mastering basic sports skills or improving sports skills, it is necessary to insist on regular exercise.

Now some students actively exercise when they are happy, but they don't want to exercise when they are in a bad mood. Practice if you are interested, and don't participate if you are not interested, so it is difficult to achieve the expected results. Exercise requires perseverance, courage and perseverance, so as to gradually develop the habit of regular physical exercise and make physical exercise an indispensable part of our daily life.

(C) step by step, and gradually improve

Exercise should follow the principle of step by step to prevent and overcome reckless or impatient emotions. Exercise load refers to the physical load of the body during physical exercise, which is determined by many factors. Physical exercise can enhance physical fitness because it is stimulated by a certain exercise load, which makes the body change accordingly. If the exercise load is too small, it will be impossible to promote physical changes and achieve the purpose of exercise. If the exercise load is too large, it will cause adverse reactions, such as blood pressure drop, fast and weak pulse, pale face, cold sweat, dizziness, nausea, poor sleep, loss of appetite, long-term fatigue and so on.

How can we make the exercise load more suitable? Generally speaking, I feel a little tired after every physical exercise, but I don't have the above adverse reactions. I recover quickly through rest, so the exercise load is basically appropriate.

(four) follow the law of exercise, do a good job in activity preparation and finishing work.

Before taking part in physical exercise every time, you should exercise all parts of your body according to the characteristics of exercise. It's called warming up. The functions of various organs in human body have certain physiological inertia. Warm-up activity is to make the human body enter an active state from a relatively quiet state, that is, to mobilize the "logistics department" (blood circulation, breathing and other organs) of the human body and give full play to its working ability.

After physical exercise, finishing activities, especially relaxing movements and breathing adjustment (such as deep breathing), are helpful to compensate the oxygen debt owed by the body, make breathing and blood circulation smooth, provide sufficient oxygen and nutrition, quickly eliminate metabolites, eliminate fatigue, and gradually transition to a relatively quiet state.

(5) Strengthen physical health care and learn physical examination.

Self-examination is a method to check and observe one's physical condition with physical health and medical knowledge. Here are some simple methods for students to apply in practice.

1. Self-feeling: Under normal circumstances, you should be energetic, energetic and interested in sports before each exercise, and you can quickly eliminate fatigue after exercise. If you feel poor physical strength before exercise, lack of energy, lack of exercise desire, fatigue, sweating, dizziness and other feelings during exercise, and you can't recover after exercise for a long time, you should adjust the exercise load in time.

2. Sleep: People who exercise regularly will fall asleep quickly, sleep soundly, rarely dream, and get up energetic. If there is insomnia, repeated waking up, dreaminess, and poor spirits after getting up, if there is no other reason, it is necessary to check whether the exercise mode and exercise load are appropriate.

3. Appetite: People who exercise regularly have a good appetite. Sometimes, due to excessive exercise load or sweating, excessive water and salt loss will reduce appetite. It's best to eat about half an hour after exercise, so that your body can return to a quiet state and your appetite will be good.

4. Weight: In the early stage of exercise, due to the enhanced metabolism, the body consumes more fat and water, and the weight may be reduced. After a period of time, due to the changes in muscle mass and volume, the weight will remain at a relatively stable level. With the increase of age, the weight should gradually increase. Under normal circumstances, after each exercise, the weight will be reduced more or less, and it can be restored to its original level after rest. You can observe the influence of exercise on your body by measuring and comparing your weight before and after exercise.

5. Pulse: Athletes generally have a pulse of about 50-60 times per minute, or even less, and junior high school students have a pulse of about 70-80 times per minute. The decrease of pulse indicates that the training level has improved. During exercise, if there is a tendency that the pulse speeds up when you are quiet after exercise, it means that fatigue is gradually accumulating, and attention should be paid to reducing the amount of activity.

In addition, we should pay attention to safety during physical exercise, often check the venue equipment, strengthen self-protection, comply with sports hygiene requirements, avoid sports injuries, and achieve good results.