Movement is the inherent nature and existing mode of matter, and it is the inherent fundamental attribute of matter. There is no matter that does not move, and there is no movement without matter. Movement is conservative, that is, it can neither be created nor destroyed, but its specific forms are diverse and mutually transformed, and the total amount of movement remains unchanged during the transformation.
In the process of exercise, the body structure will change with exercise, which can enhance one's physical fitness and promote metabolism. Exercise is one of the lifestyles that human beings can't live without.
1, running rotation
2, because of the weather and punishment, along the Yin and Yang movement. -"Newspeak"
Step 3 use
Husband and prime minister are the key. -"The Book of the Later Han Dynasty"
5. The changing position of objects.
Step 6 move in a straight line
7. Physical activities that can promote health.
8.volleyball
9. Mass activities to publicize certain ideas, opinions and theories to the masses.
10, outdoor sports According to historical evidence such as cultural relics and buildings, China began to carry out sports as early as around 2000 BC. Gymnastics was a very popular sport in ancient China. From the monument built for Pharaoh, we can see that swimming, fishing and other sports have developed in ancient Egypt thousands of years ago and established the rules of sports. Other sports in Egypt include javelin throwing, high jump and wrestling. The sports in ancient Persia include Iranian traditional martial arts and heroic sports, which are closely related to fighting skills. Sports that also originated in ancient Persia include polo and javelin competitions.
In modern times, motor racing has been developed. There have been a large number of sports since ancient Greece, and the development of military culture and sports in ancient Greece influenced each other. A prominent manifestation of the profound influence of sports on the ancient Greeks is that they founded the Olympic Games, which was held every four years in a small village called Olympia in the Peloponnesus.
Since the ancient Olympic Games, the organization and related rules of sports have been continuously strengthened. Industrialization has given residents in developed and developing countries more leisure time to participate in and watch ornamental sports. The number of people participating in sports has increased and communication has become more common. With the strengthening of mass media and global contact, this trend is more obvious. The specialization of sports has become the mainstream and sports have become more popular. Sports fans chase professional athletes through radio, television and internet, and they also participate in amateur sports to get exercise and entertainment. The benefits of exercise
1, physical exercise is conducive to the growth of human bones and muscles, enhance heart and lung function, improve the functional state of blood circulation system, respiratory system and digestive system, is conducive to human growth and development, improve disease resistance and enhance the adaptability of the body.
2. Reduce the chances of children suffering from heart disease, hypertension, diabetes and other diseases in adulthood.
3. Physical exercise is one of the most active and effective means to enhance physical fitness.
It can reduce your risk of premature aging.
5. Physical exercise can improve the regulation function of nervous system, improve the ability of nervous system to judge complex changes in human activities, and make coordinated, accurate and rapid responses in time; Make the human body adapt to the changes of the internal and external environment and maintain the normal life activities of the human body.
6. Physical exercise can adjust the physiological balance of human body and achieve the effect of treatment and prevention.
psychologically
1, physical exercise has the function of regulating human tension, improving physical and psychological state and restoring physical strength and energy;
2. Physical exercise can improve physical health, make the tired body have a positive rest, and make people energetically engage in study and work;
3. Stretching your body and mind will help you sleep and eliminate the pressure brought by reading.
4. Physical exercise can cultivate sentiment, maintain a healthy mentality, give full play to individual enthusiasm, creativity and initiative, thus improving self-confidence and values, and making personality develop healthily and harmoniously in a harmonious atmosphere;
Team events and competitions in physical exercise can cultivate people's spirit of unity, cooperation and collectivism.
abstract
Teenagers are an important turning point in people's life when their physical and mental development tends to mature. At this time, you will be surprised to find that there are many unprecedented changes in physical and psychological aspects, and you obviously feel that you have grown up. With the improvement of people's living standards and cultural quality, "everyone has a love of beauty", so we should thrive in sports and keep fit in sports. At the top of the sports pyramid is strength training twice a week. Strength training can make people's bones hard, muscles strong and metabolism accelerated. Strong muscles also help to burn more calories, which is also very beneficial to lose weight. In fact, this kind of exercise will not only reduce the incidence of cardiovascular diseases such as coronary heart disease and hypertension, but also have a good preventive effect on other diseases such as diabetes and colon cancer. Doing this kind of exercise can be done once or in groups. If every time 10 minute, * * * do it three times. If you want to lose weight, you should exercise for at least one hour every day.
First kind
Sports in life. Times: Several times a day. Time: accumulated more than 30 minutes every day. Strength: moderate. Such activities mainly include walking, climbing stairs, cycling to work, gardening, housework, shopping, shopping and so on. Among them, walking, cycling and gardening are the best. If you don't have a chance to do gardening, you can walk and ride more, preferably for more than 30 minutes at a time. In housework, cleaning windows, mopping the floor and washing clothes can all have a good exercise effect.
The second type
Stretching exercise. Times: 5-7 times a week. Time: 6- 10 movements, each lasting 30 seconds. Strength: Stretch to feel tight. This kind of exercise mainly includes yoga, stretching, aerobics and so on. Office workers should stretch their shoulders, neck and back more, such as "climbing the wall" by standing by the wall and stretching their hands up along the wall; Hold your hands behind your back and stretch your back; Put your hands above your head, bend back and stretch your abdomen.
The third kind
Aerobic exercise and leisure exercise. Times: 3-5 times a week. Time: more than 20 minutes each time. Strength: medium to high. Aerobic exercise includes jogging, cycling, swimming, mountain climbing, aerobic dance, aerobics and so on. Leisure sports include tennis, basketball, golf and other ball games. This kind of exercise can exercise heart and lung function, and leisure exercise can also cultivate sentiment. People with heavy weight can choose to swim first to reduce joint load.
The fourth kind
Muscle movement. Times: 2-3 times a week. Time: every 10 action is 1 group, and do 1-3 groups. Strength: slightly more than muscle load. Including weight training, sit-ups, push-ups, tension bands, etc. Muscle strength training is most easily overlooked in daily life. Aerobic exercise has little effect on muscles, so we should take time out for special strength training every week. Suitable for daily training are sit-ups, sit-ups (first do a push-up, then close your legs, stand up and repeat the above actions), and you can also do some dumbbell upper limb weight-bearing exercises.
The fifth kind
Static activity. Do not exceed 60 minutes. Such activities include watching TV, playing computer and working. Although sitting consumes energy, the amount is very small. It is best to sit 1 hour and get up and exercise. For example, office workers can stipulate to stand for 3 minutes or do a set of stretching exercises after coming back from the toilet. "Life lies in exercise", which can shape our strong physique and enhance our ability to resist diseases. However, for the human body, there are limits to exercise. Once this limit is exceeded, it may be harmful to people rather than beneficial.
Justin Rhodes, an American neuroscientist, found in his research that the brain reaction of mice addicted to exercise is slower than that of normal mice. The report was published in the journals Neuroscience and Behavioral Neuroscience. As a result, Rhodes pointed out that "although exercise is good for the brain, enough is enough."
science
People are animals and should exercise. However, it is necessary to analyze specific problems. Some people can't exercise or exercise vigorously, such as: just finished major surgery, serious cardiovascular and cerebrovascular diseases, just working for a day, poor health, malnutrition and so on. China's important philosophical thought "the mean" is the mean and relaxation. For the average person, too little or too much exercise is harmful. Some people heard experts say that "you must walk 10,000 steps every day", and they were hospitalized three months later, because their knees were full of water because of excessive exercise. A marathon was held in October1211Guangzhou 10, resulting in the death of two young people due to strenuous exercise. Many people get sick and even die because of excessive exercise. Everyone's physique is different, so we must decide the amount of exercise according to our physique at that time, and the exercise must be personalized and scientific, that is, personalized scientific exercise. Strictly speaking, exercise, like diet, is a personalized science. Zhang Jinbo, director of the Beijing Institute of Physical and Mental Intelligence Medicine and a nutritionist in China, said: "Individualized scientific sports should be based on scientific nutrition technology, and check whether there is a shortage or surplus of nutritious food in the body to determine everyone's exercise amount. Overnutrition refers to the lack of exercise, while undernutrition is absolutely not allowed to exercise vigorously or for a long time. People with poor health are very harmful to excessive exercise, and there will be dizziness, falling and even sudden death. "
Moderate exercise
On the side of the human brain, there is a part called hippocampus, which is responsible for learning and memory.
Researchers at the Biological Research Center in La Jolla Sol, California, found through animal experiments that mice who like to walk on rollers will grow new cells in their hippocampus, while mice kept in ordinary cages will not grow new cells.
Therefore, researchers believe that if people can exercise regularly and moderately, they can also make more cells grow in the hippocampus of the brain, making people more sensitive in thinking, feeling and reaction, thus making people smarter.
High-intensity exercise damages brain function in many ways. The depletion of energy substance ATP during exercise may be the main reason for the decline of central nervous system function; During exercise, the redistribution of blood, the accumulation of free radicals and the acceleration of blood flow cause vascular endothelial damage and reduce blood supply and oxygen supply to the brain. The accumulation of local acid products not only affects the energy supply of the brain, but also directly inhibits nerve activity and reduces brain function.
Research shows that short-term high-intensity exercise reduces the activity of cerebral cortex, while long-term high-intensity exercise reduces the excitability of extensive brain tissue.
In life, people often feel that after strenuous exercise, not only the body is slow to respond, but also the brain has a short-term "unable to keep up" phenomenon. This is not only related to the above factors, but also the result of the body's own "protective inhibition" mechanism.
Excessive exercise, because the human body consumes a lot of energy, in order to prevent further energy consumption and functional inhibition, people will feel extremely tired, weak and slow-witted at this time. If you exercise excessively for a long time, the sensitivity of the body's "protective inhibition" function will be reduced, thus damaging the brain function. The main symptoms are: inattention, insomnia, forgetfulness and so on, which will do great harm to human health in the long run.
Whether the exercise is moderate or not mainly depends on the heart rate, which should be 60% ~ 85% of the maximum heart rate. It is worth noting that because everyone's actual situation is very different, compared with the quiet heart rate, the difference should be 15% ~ 30%, or even more, so choosing the best amount of exercise should be decided according to their age, gender, professional characteristics, physical condition, health level, sports foundation, living environment, goals and tasks and other different situations.
Whether the amount of exercise is appropriate can also be tested by the relative reaction of the human body after exercise. For example, you can refer to the amount of sweat and ease of people during exercise. You can also pay attention to your appetite, sleep and whether you want to participate in sports the next day.
Relatively speaking, under the premise of aerobic exercise, the elderly can do more one-handed exercises to enhance the coordination ability of the human body. Children should do more mechanical exercises, such as putting blocks. It seems simple, but it can greatly promote children's brain development and hand-eye coordination.
The key is to grasp the intensity of exercise. Besides keeping the heart rate in a proper range, we should also have a strong sense of time. Generally speaking, it is advisable to exercise for 30 to 60 minutes at a time under aerobic conditions. Once overdosed, it is not only useless, but may damage the body function. First of all, eat a small amount of food before exercise. "It is very bad for human health to start exercising on an empty stomach and just after eating." Chongqing nutrition and sports experts said that eating a small amount of food half an hour before exercise can avoid digestive disorders caused by physical activity and enhance the exercise effect. If it is morning exercise, you must avoid indigestible food for breakfast, and it is best to eat a small amount of dairy products, cereals, fruits and drinks.
Secondly, we should replenish water in time during exercise. Chongqing nutrition and sports experts say that if the exercise time is less than 1 hour, drink 150 ml to 300 ml of water every15 minutes; If the exercise time is 1 to 3 hours, you should replenish sugar water to your body in time to avoid hypoglycemia. In addition, don't drink ice water during exercise, because drinking ice water during strenuous exercise will cause digestive system problems; Also, don't drink water immediately after strenuous exercise, because after exercise, the metabolism of the human body is accelerated and sweat is discharged. Drinking water immediately will accelerate the loss of inorganic salts in the body, so take a break before drinking normal temperature water and light salt water.
Exercise consumes minerals such as calcium and magnesium in the body. At the same time, calcium and magnesium supplementation will increase the burden on the stomach and easily lead to bad stomach. Drinking soft water is relatively better, but the same mineral composition will be less. Therefore, if you use soft water to replenish water during exercise, you'd better eat some foods containing salt and minerals at the same time. Hard water is more suitable for supplementing mineral components such as calcium and magnesium after exercise. Because it is easy to increase the burden on the stomach and intestines, you can take a few times after exercise. Drinking hard water can also prevent leg cramps and muscle spasms during exercise.
Finally, it is not advisable to eat acidic foods such as fish after exercise. Chongqing nutrition and sports experts said that after exercise, sugar, fat and protein in the human body are decomposed in large quantities in the absence of endogenous oxygen, resulting in acidic substances such as lactic acid and phosphoric acid, which will stimulate human tissues and organs and make people feel sore muscles and joints and mental fatigue. Fish and other foods are acidic foods. Eating these acidic foods after exercise will make body fluids more acidic, which is not conducive to the relief of muscle and joint pain and physical fatigue. Experts suggest that you should eat more alkaline foods such as fruits, vegetables and bean products after exercise to maintain the acid-base balance in the human body, thus eliminating exercise fatigue and keeping healthy. Warm-up activities before exercise should not be less to prevent sports injuries; After exercise, you must do relaxation exercises to ensure that you can recover your physical fatigue as soon as possible and improve your exercise level. Exercise will gradually enhance the functions of the heart, lungs and other organs, increase vital capacity, have a strong heartbeat, have sufficient blood supply and be strong. Good health is your greatest capital in your work and life.
Note 1
Don't eat within 50 minutes before and after exercise, you can add some water appropriately, keep the indoor temperature at about 20 degrees, and don't have strong winds blowing directly to the practitioners. Indoor light is suitable, neither too bright nor too dark. To reduce the difficulty for the first time, the heart rate should be controlled at 60- 100 beats/min. If allowed, people with chronic physical diseases should be accompanied by private teachers or family members. Women with no exercise history and menstrual dysmenorrhea should not practice. It is best to take a bath after a 30-minute break, especially in summer, which is easy to get heatstroke.
Note 2
Studies by British physiologists Anna Firth and John Harding show that eating sweets on an empty stomach will damage the body's absorption of various protein. They often put all kinds of protein in solutions with high sugar content, so they will find that sugar will slowly combine with protein, which will change the molecular structure of protein and reduce the nutritional value of protein.
With the increase of sweat, many trace elements in the body will be eliminated from the body. The main ingredient of dessert is sugar, but it basically does not contain vitamin B, cellulose and other nutrients needed by the human body. Because when there is a lot of sugar in the body, but the cellulose and vitamins are insufficient, the normal flora in the intestine will be eliminated, resulting in the inability of the human body to produce vitamins B2, B3, B 12 and folic acid, and at the same time, it will form nutritional deficiency more directly.
The hot season of exercise to lose weight has come slowly with the change of the weather, especially for some girls who love beauty and want to be slim, various methods to lose weight can be described as endless. For example, dieting plus exercise is the favorite way for girls to lose weight now, and it is a diet all day, but you have to eat dessert before fitness, so it is called: supplementing energy to achieve better results. In fact, this is all wrong.
Girls like exercise and fasting exercise very much, and they like to eat dessert on an empty stomach before exercise, so they mistakenly think that they can provide the energy needed for fitness. In fact, this method is wrong and bad for your health.