1, pay attention to step by step when arranging the content of physical exercise.

Mainly reflected in the mastery and improvement of exercise load. There are two methods to measure exercise load: one is surface data, which is based on the performance of physical exercise, such as running speed, action repetition times or frequency. This is people's habitual measurement, but it can't directly reflect the load state of body function.

The other is internal data, which directly measures the functional state of the human body during physical exercise. For example, it is troublesome to determine the exercise load of each exercise according to the requirements of the optimal heart rate by measuring the heart rate. However, the heart rate is not only sensitive to the content of fast and intense exercise, but also susceptible to emotions.

Some scholars believe that it is dangerous to determine the exercise load only by heart rate and ignore the blood pressure index, because the response of heart rate and blood pressure to exercise load is not completely consistent.

It is more objective for us to combine the two methods in physical exercise. When you start physical exercise, you should determine a reasonable exercise load as a starting point through repeated measurements. And with the improvement of exercise level (2-4 weeks can be regarded as a stage), the physical exercise plan and exercise load can be increased or adjusted.

2. The increase of exercise load should be appropriate.

Different from sports training, physical training has great flexibility and selectivity in the selection of content and methods and the arrangement of exercise load, and it is not necessary to pursue reaching or approaching the limit exercise load in system requirements. Moreover, modern sports science research proves that aerobic metabolism has great fitness effect. Therefore, the increase of load should not be too great and the time should not be too hasty, especially for middle-aged and elderly people.

3. When you have insisted on regular exercise, but stopped for some reason and started exercising again, you should arrange exercise according to your physical condition.

Because I didn't insist on exercising some time ago, it may cause the deterioration of physical function. Under normal circumstances, we should try to adhere to regular exercise, which is both physical exercise and mental exercise.

However, when people are in poor health or depressed, the ability of the central nervous system to control the body is greatly reduced, and the adaptability of the body to the outside world and the coordination between the bodies are out of balance, so it is unnecessary to insist on physical exercise reluctantly. Even if you insist, you should adjust the exercise content and load appropriately.

4. Adhere to the principle of seeking truth from facts.

In physical exercise, how much exercise load is the most ideal, how much improvement is appropriate, and what objective indicators are used to determine these problems should be determined according to everyone's actual situation.

That is to say, it is necessary to measure the self-feeling, physical health, project performance and physiological indexes of everyone engaged in physical exercise, and often make comprehensive analysis to determine the effect of physical exercise and the requirements and degree of further improvement by scientific methods.

Extended data

Adjust the exercise load in time

The most commonly used methods to detect exercise load in classroom teaching are inquiry and observation. According to a Swedish physiologist's research, when students are asked about their feelings after exercise, they all have different heart rates when they answer "very tired, very tired, a little tired, ok, very relaxed, very relaxed", and there is a very obvious correspondence between these heart rates and the answers.

In this way, students' answers can be used to judge their exercise load. It is more direct and simple to understand students' exercise load by observing the law. Teachers can judge the size of exercise load by observing students' faces, expressions, panting, sweating and reaction speed.

For example, when students bear a small physiological load, their foreheads are slightly sweaty and their faces are slightly red; Under moderate load, his face is flushed and his face is sweating; When you bear too much exercise load, you look pale, sweat and lose control of your movements.