Generally speaking, the function of fitness exercise is to maximize the individual biological potential of people and make people's lives full of fun; Specifically, it can promote the positive dynamic effect of human physical development and physical function development. Therefore, exercise and fitness is a necessity of human life, and it must run through life in order to achieve daily exercise.
1. Fitness for all ages 1. Infants (0 ~ 3 years old) are the fastest growing period in a person's life. At this time, it is very important to train infants to turn, sit, climb, stand and walk. Don't always hold the baby. Studies have shown that children who have not gone through the crawling stage are often unbalanced when they are toddlers, and they are prone to fall when they are six or seven years old.
2. Children and adolescents (4 ~ 17 years old) At this time, children are naive and active, and it is quite beneficial to the development of body, height and brain to participate in fitness exercises scientifically.
3. Youth (18 ~ 30 years old) is the golden age of studying, learning technology and stepping into society, and it is also a period of full of energy. At this stage, you should take part in proper physical exercise to lay a good foundation for entering middle age.
4. The prime of life (365,438+0 ~ 59 years old) is the period when people have the heaviest burden, the greatest responsibility and the most successful career, but this stage is also the transitional stage when people change from young to old, and the physiological changes of the human body are the biggest. Many people suffered from various chronic diseases during this period, or had hidden dangers to their health, and even died young during this period. Therefore, at this stage of life, it is particularly important to pay attention to fitness exercise, and don't give up fitness exercise because of busy work and heavy housework.
In old age (over 60 years old), most people have left their jobs and lived at home. However, people at this stage should not be too comfortable. They should take an active part in the physical exercise that they can do in life to reverse the aging of their bodies. Copy that. Resist senile diseases and delay aging.
The following excerpts are selected from a set of fitness programs designed by American fitness training experts, which can benefit people for life, as follows for your reference:
1. People in their twenties can choose high-impact aerobic exercise, running or boxing. The advantage is that it can consume a lot of calories, strengthen the whole body muscles, and improve energy, endurance and hand-eye coordination.
2. In their thirties, it is recommended to choose aerobics, skating or martial arts fitness. The advantage is that these exercises can reduce weight, improve the elasticity of hip and leg muscles, enhance vitality and endurance, and improve the balance, coordination and mental sensitivity of the body.
In your forties, you can choose walking, climbing stairs, tennis and other sports. The advantages are that it can strengthen physical fitness, strengthen leg exercise, keep people energetic and enhance the sensitivity and coordination of the body.
Sports suitable for people in their fifties include swimming, boating and playing golf. Swimming can effectively strengthen the elasticity and health of muscles in all parts of the body, and playing golf can stabilize the heart function.
Do more walking, ballroom dancing or aerobic exercise in water over 5.60 years old. Walking can strengthen legs, prevent osteoporosis and joint aging, ballroom dancing has social function, can enhance mental vitality and physical coordination, and aerobic exercise in water can enhance muscle strength and elasticity.
2. Exercise at any time in your life. In life, you can not only arrange regular and quantitative fitness exercises, but also keep fit at any time, that is, do fitness exercises at any time at your convenience. For example, when you wake up, don't get out of bed in a hurry. You can move your fingers, stretch your legs, stretch your waist, knock on your teeth, rub your eyes and hit your ears first. When commuting, you can walk for a while instead of driving; When working at your desk, you can blink, shake your head and take a deep breath; When the body is tired, you can stretch your hand, lift your legs, exercise your waist and squat down to relax your muscles; When watching TV, you can flex your fingers, or hit Zusanli with a fitness hammer and hit your back with a backhand. Often do some housework at home; You can have a full body massage and pat before going to bed.
3. The self-monitoring of the amount of exercise in life varies from person to person, and the exercise in life should be gradual and persistent. In addition to the choice of environment, we should pay special attention to the self-monitoring of exercise (especially for middle-aged and elderly people) to prevent negative reactions caused by improper or excessive exercise, affect health and even accidents.
1. When exercising with breathing frequency, breathe comfortably and steadily, and the middle-aged and elderly people should not breathe more than 24 times per minute. If you have shortness of breath, cough, wheezing, chest tightness and dyspnea during exercise, you should reduce the amount of exercise or change the exercise items.
2. The heart rate should not be too fast. Middle-aged and elderly people under 60 years old, if the pulse does not exceed 120 times per minute, it means that the amount of exercise is appropriate; If it reaches 130 per minute. 140 times, indicating excessive exercise and heavy heart load. 3. Sleep Status Through proper exercise, people's autonomic nerves will be adjusted, and the quality and quantity of sleep will be improved by improving sleep at ordinary times. If you exercise for a period of time, you will lose sleep or wake up easily, or you will have backache, limb pain and general fatigue when you sleep. You should consider whether the exercise is too much or the exercise is not suitable, and adjust it in time.
4. Dietary status Many people have improved their gastrointestinal function through proper exercise, increased their appetite, slightly increased their food intake, improved their nutritional status, and gained a moderate weight. If you lose your appetite and lose weight after a period of exercise, it means that the amount of exercise is large or the exercise items are not suitable, and you should make corresponding adjustments.
5. Immune Function Many people will enhance their immune function through proper exercise, and their ability to resist virus and bacterial infections will be improved. If after a period of exercise, the physical fitness has not improved, and you often catch a cold or have an inflammatory infection, it means that the amount of exercise is large or insufficient or the exercise items are not suitable, and you should make corresponding adjustments.
6. I have been exercising for some time. If the disease develops benign or cured, it means that the amount of exercise is appropriate or the project selection is correct; If the illness gets worse, it means that the exercise consumes too much energy or the exercise item is not selected correctly, so it should be adjusted.