Life lies in exercise. Insisting on physical activity can not only improve health, but also prevent diseases. Appropriate physical exercise is beneficial to modern college students with increasing study pressure. It can not only improve their sports quality, but also combine work and rest to give full play to their intellectual level.
Students usually sit quietly in the classroom and bend over to study. Being in this position for a long time without taking part in physical exercise will often lead to various diseases, such as insufficient blood supply, neurasthenia, chest tightness, muscle weakness, heart disease constipation and so on. Therefore, students should often take part in physical exercise, because physical exercise can make the heart and gastrointestinal tract get good exercise and make students energetic. At the same time, physical exercise is still an active rest, and brain cells have their own division of labor. During physical exercise, the mental cells that manage muscle activities are in an excited state, while the nerve cells that think about problems are in an inhibited state and get a good positive rest.
The main characteristics of students' self-exercise are planning and purpose. According to one's physical health and athletic ability, combined with the special needs of one's major and future career choice, and considering one's ideal pursuit of future career and life and the available objective material conditions, one can make short-term and long-term self-exercise plans. At the same time, it is necessary not only to restrain one's main behavior with plans, but also to adjust and enrich one's exercise plans in practice, which is the fundamental guarantee for the effectiveness of students' self-exercise and the way for students to adapt to modern lifestyles.
However, due to the lack of physical education knowledge of some students, which violates the scientific exercise method, we should arrange the exercise time and schedule according to the age, gender, work and study characteristics, fully consider the influence of seasons, regions, natural environment and other factors on the exercise effect, and the amount and intensity of exercise should be from small to large, and gradually accumulate experience and master it during the exercise process. In order to achieve the best effect of self-physical exercise, regardless of the physiological characteristics of the human body, blindly pursue a large amount of exercise, and do not choose targeted exercise according to the best development period of human organs; Not paying attention to the all-round development of exercise disrupts the biological law of physical and mental work and exercises irregularly; Do not pay attention to the sports environment and sports hygiene; A whim, a sudden movement that can't be done from beginning to end, etc. They are all unhealthy sports, which should be corrected and avoided in time, because physical exercise is to promote the physical development of teenagers and enhance their physique. If you don't exercise properly, it will be counterproductive.
1, here, introduce several modern popular exercise methods.
Aerobic exercise method (1. 1) refers to the method by which exercisers exercise without negative oxygen during exercise. This kind of exercise has moderate exercise load, which can effectively improve cardiovascular and respiratory functions, promote metabolism and reduce fat accumulation, such as long-distance running, race walking, swimming, cycling, endurance gymnastics, rhythmic gymnastics and hiking.
1.2 Recreation refers to the exercise method of seeking physical relaxation and enjoying leisure time. This kind of exercise method is simple, the exercise intensity is not great, it is relaxing and pleasant, and it has a special effect of eliminating fatigue. These activities are conducive to the choice of people with weak physique, and lifelong adherence to activities can promote the development of the collective and achieve the purpose of strengthening physique, such as walking, traveling, outing, hiking, sunbathing and so on.
1.3 health care and health preservation methods There are many health care and health preservation methods handed down from ancient China.
For example, Qigong and Daoyin are precious heritages of the Chinese nation, which have been passed down to this day and are deeply loved by the vast number of exercisers. This exercise method pays attention to the unity of internal and external, gives consideration to both form and spirit, and requires the external activities of the body to be consistent with the internal qi and blood operation, so that the body can be combined with health care to achieve the purpose of fitness, disease elimination and longevity.
2, according to certain principles and reality, scientific exercise.
2. 1 morning exercises
People are used to thinking that morning is a good time to exercise. The existing research data show that "morning exercise is not a good time". First of all, the air in the morning is not fresh. In most mornings of the year (especially at 5-8 o'clock), an inversion layer will appear in the lower atmosphere over the land, with a height between 200- 1000 meters, making it like a cover.
Secondly, from a physiological point of view, experts' research on the characteristics of human biological clock rhythm shows that the morning is the period when the sugar content in the liver is the lowest. If physical exercise is carried out during this period, the energy of exercise-sugar will be mainly supplied by fat decomposition. After fat enters the blood as an energy substance, the concentration of free fatty acids in the blood increases obviously because the human body cannot effectively use the free fatty acids in it. Some scholars have investigated patients with a history of heart disease, and found that medical statistics show that the early morning is not only the peak time of heart attack, but also the time of sudden death, and the incidence rate accounts for 6 1.3%, which is three times higher than that at about 1 pm. This is mainly because the blood is thick in the morning, which is easy to form blood clots, and it is easy to bump and sprain when doing strenuous exercise.
Of course, this does not mean that everyone should give up the opportunity to exercise in the morning. For college students, it is still extremely effective to keep exercising 10- 15 minutes after getting up every morning, which can eliminate the "stagnation" phenomenon of human tissues after a night's sleep, enhance the endurance of the whole body, glow the mood of studying all day, and improve learning efficiency, such as radio exercises and aerobics.
2.2 Exercise during extracurricular activities in the afternoon
According to the circadian rhythm of the human body, the best time is 5 pm, near dusk. At this time, most people's physical strength, flexibility, coordination, accuracy and adaptability are at their best. Moreover, the sugar in the human body has also increased to the peak, so there will be no energy metabolism disorder and organ function overload when doing various fitness exercises.
There are several reasons why people's physical performance is at dusk or at night. For example, many training performances are closely related to body temperature. The body temperature is the highest at dusk and evening (the body temperature usually changes in the range of 1 to 2 degrees Celsius in one day and reaches the lowest at 5 am). Studies also show that human body temperature is the highest at dusk. Since the research has found that this kind of physical performance changes very little, unless you are a competitive athlete, it will not have much influence on you. For competitive athletes, small changes in physical fitness will affect whether you can reach your best level. By the way, when you are preparing for the competition, experts suggest that the best training time is the same as the competition time. This will make your body rhythm more suitable for this time and environmental factors (such as outdoor temperature and pollution).
2.3 Physical activities before going to bed
Exercise before going to bed also has a good effect. This is because the role of physical activity before going to bed can be maintained throughout the sleep process, especially doing some exercises to deepen breathing, such as moving diaphragm or dilating thoracic artery. This kind of exercise can make the whole system of human body oxygenated. People with better oxygenation not only sleep well, but also greatly accelerate the speed of relieving daytime fatigue and make their bodies recover well. Especially insomnia, exercise before going to bed can cure insomnia. This is necessary. The heat discharge brought by bedtime activities can not only regulate the metabolism of the whole body, but also restore the benign fatigue after exercise through a night's sleep. Especially taking a bath after exercise before going to bed will make you fall asleep very comfortably, which is undoubtedly the best prescription for neurasthenia patients. Exercise items such as walking, doing exercises, sit-ups, pull-ups, standing long jump, push-ups and so on.