The essential appeal of sports management is to get enough energy, be comfortable in high-intensity work and have energy to enjoy life after work.
In our previous cognition, if we rank the five physical elements of muscle strength, muscle endurance, body composition, flexibility and cardiopulmonary function in order of importance, muscle strength and muscle endurance usually rank in the top three. However, the correct order is as follows:
1. Cardiopulmonary function
2. Body composition
3. Flexibility
4. Muscle endurance
5. Muscle strength
Heart and muscle are like the relationship between engine and parts. If there is something wrong with the engine of the heart, even the best muscle parts can't work.
Cardiopulmonary function is the first factor to ensure energy, which is positively related to physical condition and life span, so the training of cardiopulmonary function is the primary task of exercise.
After talking about the number one cardiopulmonary function, let's take a look at the other four physical elements:
The second item is the composition of body composition. This component consists of fat components and non-fat components (muscle, bone, water and other organs, etc.). ) in the body. Controlling the weight and body fat content within a reasonable range can obviously reduce the pressure on the cardiovascular system, otherwise it will be very laborious and even unable to pull things like a small horse-drawn cart.
The third item is flexibility. In our daily life, whether we can scratch our hands when our back is itchy, whether our arms can be lifted to take things, and whether we can lift our legs high enough when we meet a pit when walking, these are all scenes that we often encounter that require flexibility and are closely related to the quality of life.
The fourth item is muscle endurance. Carrying a bag, carrying things, or walking with a child, all depend on muscle endurance. Just like holding a child, the key is how long you can hold it, not whether you can hold it. This tests muscle endurance.
The fifth and final item is muscle strength. For example, Tila's shoulder strength training method really makes the shoulder lines beautiful, but we don't usually use it much. It may only be used when we need to lift our luggage above our heads and put it on the luggage rack on the plane or train.
Therefore, muscle strength training should not be listed as the primary item of exercise and fitness, but the training of cardiopulmonary function is the most important. Improving heart and lung function has the effect of killing two birds with one stone, which is not only beneficial to the health of human cardiovascular system, but also beneficial to the other four body elements. For example, while exercising cardiopulmonary function, it can also reduce body fat, improve body flexibility, enhance muscle endurance and enhance muscle strength.
2. High-intensity exercise usually can't avoid diseases and injuries.
When it comes to cardiopulmonary training, some people's first thought of exercise is running. Here, I want to remind you that for people who don't exercise at ordinary times, high-intensity training is not the best choice for cardiopulmonary exercise; Suddenly starting high-intensity training can cause heart problems. Cardiopulmonary function training needs to be carried out step by step and safely.
People with congenital weak cardiopulmonary function can improve their cardiopulmonary function through exercise. However, sports are very important and directly affect the improvement of cardiopulmonary function. The amount of exercise arranged should make you feel a little challenging, and you will feel comfortable and transparent when you relax after exercise. This is the progressive exercise mode that we advocate. After exercise, you still have energy for the next job or activity.
What are the specific risks of starting high-intensity exercise such as running and lifting iron without knowing the strength of your cardiopulmonary function?
-sudden death from exercise;
-Reduce immunity: We usually think that regular exercise can improve the body's immunity and reduce the probability of getting sick. In fact, not all sports have such an effect. Only moderate intensity exercise can improve the body's immunity. One thing we should know is that when the intensity of exercise is too high, the body's immunity is the weakest period.
Physical injury: Few people know the correct running posture before running, and most people wait until running causes pain to understand and improve.
3. The maximum oxygen uptake defines your exercise safety zone.
What is the maximum oxygen uptake? As we all know, people need oxygen to participate in energy metabolism after entering the blood through the lungs during exercise. The more exercise, the more oxygen they need. However, at a certain moment, no matter how to open your mouth, how to speed up the pace of exercise and how to increase the intensity of exercise, you will not get more oxygen. At this time, the oxygen consumption of blood is the maximum oxygen uptake of human body.
This value represents whether the cardiovascular system can deliver oxygen to the body to participate in metabolism. The higher the maximum oxygen uptake, the healthier the heart and the higher the efficiency. Therefore, increasing the maximum oxygen uptake value can not only control blood pressure and reduce the risk of cardiovascular disease and stroke, but also make your mind clearer and more energetic.
A normal adult, the maximum oxygen intake of men reaches 40, and that of women reaches 36, so as to pass the customs. People with weak cardiovascular ability usually have no sudden danger, but once they encounter great pressure or exercise beyond their own intensity, accidents may occur.
How to test the maximum oxygen uptake of human body? It is recommended to buy a professional sports watch. This kind of sports watch can not only monitor the data of maximal oxygen uptake, but also monitor other indicators such as heart rate, which can reflect the overall state of cardiopulmonary function.
4. Exercise standard: 95% comfort +5% challenge.
There is an absolute positive correlation between cardiopulmonary function and physical condition and life expectancy. So the primary goal of fitness is to improve the function of cardiovascular system.
The purpose of finding a comfort zone is to ensure the safety of exercise first, and then to enjoy the process of exercise and get the pleasure of hormone promotion from exercise, so as to keep the exercise going.
5. Why are you more tired when you exercise? Heart rate knows the answer
The indexes of exercise quantification include not only the maximum oxygen uptake index mentioned above, but also the heart rate index that needs to be monitored daily.
When making an exercise plan, you must first determine the exercise intensity that suits you. The confirmation of this exercise comfort zone cannot rely on your own subjective perception, and the accurate data of heart rate watch can effectively help you solve this problem.
With the equipment for measuring heart rate, we need to know two values to prepare for the later calculation interval.
The first value is the maximum heart rate. The most common calculation formula on the Internet is (220- age) times/minute. This method is used to calculate the average value, ignoring the differences among individuals.
We can also test ourselves with a heart rate watch. For example, run your maximum heart rate on the playground or on the treadmill-after warming up, run 800 meters with all your strength for three times, rest for 3 minutes between each time, and then check the maximum heart rate recorded by your watch.
The second value is the static heart rate, which is also a key indicator. Choose a morning with enough sleep, get up and stand still 1 min. /kloc-The heartbeat within 0/minute is the static heart rate when you run.
After knowing your static heart rate, check your heart rate every morning when you get up. If it is higher than normal, it is 5? 10, indicating that the previous day's exercise was too much, the physical strength has not fully recovered, or the body did not sleep well last night and did not get enough rest. At this time, it is necessary to appropriately adjust the amount of exercise or increase the rest time.
6. Walking is a science
It is recommended to walk on a treadmill with a slope, because the speed of the treadmill is fixed, and it is easier to control the heart rate interval when walking on the treadmill. When walking, my legs didn't fly, and the pressure on my knees was reduced a lot.
Whether you are walking on the treadmill or outdoors, you should pay attention to the following points:
The first point: when walking, we should increase the amplitude of the swing arm, so that the muscles on both sides of the arm can be exercised, so that more muscle groups of the body can participate in the walking action and increase the overall consumption of the body.
The second point: keeping the navel straight forward when walking helps to stabilize the muscles around the hip joint or pelvis.
The third point: always keeping the abdomen tight will help to ensure the stability of the body and strengthen the exercise effect of the abdomen.
Number four: Always keep your toes forward.
Fifth point: stride, the amplitude must be large, this walking posture helps to beautify the lines of the abdomen and buttocks.
Sixth point: keep enough water intake during walking, and it is best to replenish water every 10 minute.
Walking training does not need to be done every day. Cardiopulmonary training is best to recover from daily exercise, such as training on the first day and walking or resting the next day. This exercise plan is reasonable and can keep the body in a good circulation state.
7. You should be more flexible and powerful
Many people think that running only needs running, and there is no need to warm up. In fact, my breathing, muscle pain and knee injury ... are all because I didn't warm up before running. Correct action sequence is very important for all sports, which can not only maximize the effect of sports, but also reduce the probability of injury. In particular, warm-up and flexibility training are closely related to the completion of various sports movements and are essential links.
The correct warm-up sequence is: foam shaft relaxation-dynamic stretching-running-static stretching.
Dynamic stretching before walking or running needs to start from the ankle and move to the fingers and shoulders. The whole process takes about 10 minutes. After the dynamic stretching is completed, the heart rate reaches 1 10 beats/min, so you can finish the warm-up and start running.
8. Easy running step 1: Find four benchmarks.
To make a scientific running plan, you need to know several indicators:
Body fat rate (the initial index of running training)
Maximum oxygen uptake (an index that determines the running comfort zone)
Heart rate (an indicator of running intensity)
Fatigue index (index to adjust running intensity)
First, the body fat rate.
Body fat index refers to the percentage of body fat in the total weight. For example, a man's body fat rate is higher than 26%, and his abdomen has about 14% muscle. Women with a body fat rate higher than 32% are obese, and about 23% can see muscle lines.
The percentage of body fat can be used as a reference index to start running training. When the body fat rate of boys is lower than 26% and that of girls is lower than 32%, that is, when the body fat scale shows that the body fat rate is not in the obesity range, jogging can be considered.
Second, the maximum oxygen uptake.
Generally speaking, when the male reaches 40 ml/kg min and the female reaches 36 ml/kg min, it is regarded as passing. It is dangerous to pass below the passing line.
Third, the heart rate.
Both heart rate watch and heart rate bracelet can be used to measure heart rate.
Fourth, the fatigue index.
Fatigue index can also be known by heart rate watch.
A simple way is to know your static heart rate and check your heart rate when you get up every morning. If it is higher than normal, 5? 10 or less, indicating that the previous day was too much exercise, and the physical strength has not fully recovered or the rest is not good. It is necessary to adjust the amount of exercise or appropriately increase the rest time.
9. Run easily Step 2: Change the target and increase the maximum oxygen uptake.
In order to improve health and keep energetic, we can set goals and increase the maximum oxygen uptake.
Here again, it is emphasized that the maximal oxygen uptake is closely related to cardiopulmonary capacity and muscle mitochondrial capacity.
General training 1 year or so, the maximum oxygen uptake can reach the peak, and then you can exercise with the goal of maintaining this peak.
10. Easy running Step 3: Run step by step in 6 intensity zones.
Intensity 1 zone: easy zone (referred to as "e-intensity" for short), and the calculation formula is (maximum heart rate-static heart rate) ×(59%? 74%)+ resting heart rate
Although E-level intensity seems to be the slowest and weakest level, it is actually the best training intensity for many physical indicators. Beginners are advised to start running at E intensity level to avoid injury due to long-term lack of exercise. At the same time, it can improve the toughness of the body and reduce the possibility of injury in future competitions or high-intensity training; Long-term adherence to e-intensity training can increase the output of each heart, increase the strength of myocardium, and then reduce the heart rate; It can also increase the number of muscle mitochondria and capillaries and increase the maximum oxygen uptake of human body.
Intensity zone 2: Marathon zone (referred to as "M intensity" for short), and the calculation formula is (maximum heart rate-static heart rate) ×(74%? 84%)+ resting heart rate
M intensity refers to the average pace of runners in the whole marathon. In other words, M intensity is the intensity of simulating marathon, which makes runners familiar with the pace of marathon and improves their ability to master the pace. The training effect of M intensity is similar to that of E intensity, but the speed is slightly faster and the intensity is improved by one level. Mainly by simulating the intensity of competition to improve the confidence of runners, at the same time, it can strengthen the muscle groups related to running and improve the aerobic endurance of runners.
Intensity zone 3: lactate threshold zone ("T intensity" for short), and the calculation formula is (maximum heart rate-static heart rate) ×(84%? 88%)+ resting heart rate
When the running speed is higher than M intensity, the concentration of lactic acid in muscle will increase rapidly. Muscle full of lactic acid can't contract normally. In order to maintain their athletic ability, we must speed up the blood circulation of the body and promote the transportation and metabolism of lactic acid. This is "lactic acid excretion".
The primary purpose of T-intensity training is to enhance the body's ability to excrete lactic acid, constantly raise the lactate threshold, and keep the runner's speed at T-intensity (referred to as "critical speed" or "T pace") for a longer time.
Compared with E-intensity and M-intensity training, T-intensity training will be a little harder to improve the endurance of runners.
World-class runners can only run at a T-shape speed for 60 minutes. If you can run at T pace for more than 60 minutes, it means that your T pace intensity is low and needs to be increased appropriately.
Intensity zone 4: anaerobic zone (referred to as "intensity A" for short), and the calculation formula is (maximum heart rate-static heart rate) ×(88%? 95%)+ resting heart rate
A intensity training can improve the body's lactic acid tolerance. In addition, because the runner has a longer training time at the A intensity level, it has a better effect on improving the aerobic metabolism of the body.
Intensity zone 5: maximum oxygen uptake intensity (I intensity for short), and the calculation formula is (maximum heart rate-static heart rate) ×(95%? 100%)+ resting heart rate
The main purpose of I-intensity training is to improve the maximum oxygen uptake of runners and keep them exercising for a longer time.
I pace refers to the speed of running at the maximum oxygen uptake. I intensity belongs to high training intensity. Generally speaking, a person can maintain 10 at most every time during I-intensity training. 12 minutes, so my pace is not suitable for long-distance running.
I intensity training usually adopts interval training mode. Like 3? A 5-minute round of training ensures the same training intensity every time. This training method can prolong the total training time of runners in this intensity interval.
Intensity zone 6: Repetition zone (R intensity for short).
You don't need to consider the heart rate when doing R-intensity training. The main purpose of training is to improve anaerobic exercise ability, running speed and running efficiency, which can be achieved by stimulating muscle nerve reflex, shortening the contact time between sole and ground, and speeding up the pace frequency.
Intensity interval training can be interspersed with E/M intensity training to play a complementary role. E/M intensity training has many advantages, such as reducing injury probability, increasing myocardial strength and increasing maximum oxygen uptake. However, if E/M intensity training is maintained all the time, the muscle stretching speed may be slowed down. It is suggested that after the completion of E/M intensity, short-distance R intensity interval training should be added several times, which is beneficial to improve sports efficiency.
1 1. Run easily Step 4: Set the cycle, and you can run half a horse after 4 months.
For a beginner in running, periodicity is to scientifically arrange the training objectives at each stage. Sports scientists have found that the adaptation period of human body under the same exercise intensity is four to six weeks, and then it is necessary to adjust the exercise intensity and provide new stimuli, so that the exercise ability will be continuously improved.
For beginners, the emphasis is on e-intensity running or walking training. At the beginning of training, running for 5 minutes and walking 1 minute cycle are the safest and safest ways.
12. Correct posture and double efficiency.
If the running posture is wrong, it will not only affect the running speed, but also lead to injury. What are the common misunderstandings of running posture?
1 type is leapfrog.
Excessive striding is the most common wrong posture in running. The so-called leapfrog means that when running, the position of the foot landing is located in front of the knee rather than below the hip. When crossing, the injured position usually occurs in the knee, because the knee is the joint of the thigh and calf.
If you are not sure whether your running posture is correct, you can ask your friends to take pictures of your running posture in slow motion mode. By analyzing the video, it is easy to judge whether your foothold is correct. If the running posture is incorrect, it should be corrected in time to avoid continuous injury to the knee.
The second is to land with the heel first.
The main points of this running posture: running is laborious, but it can reduce the pressure on joints and bones; It is necessary to improve the strength of calf muscles and achilles tendon, so that they can jointly cushion the impact force when landing; Don't overdo it when running to avoid shear stress and knee injury.
Secondly, the knee should keep a certain degree of curvature when running, so as to use muscles to alleviate the impact when the foot touches the ground.
Finally, we should improve the speed of step frequency. Step frequency is the speed at which two feet land alternately. When running, the pace frequency should be kept at about 180 times/minute.
Try not to push the ground with your heel when running.
13. Run by gravity
The process of exercise is not based on muscle strength, but follows the process of gravity-mass-support-weight-muscle doing work-support transformation-movement, which sounds complicated, but it is the core concept of exercise.
14. The better you are at running, the softer your muscles will be.
In order to have a correct posture when running, we must first determine whether our forward leaning angle is scientific.
You can ask a friend for help, and improve the forward leaning angle through the following two exercises.
Practice 1, run in place. A friend puts his palm in front of you 10cm and jogs with the movement of his palm. After a while, the friend moves his palm and you keep running. At this time, you will find that the angle of leaning forward has changed, and it is the posture of the forefoot landing. Try to understand this feeling and form an action memory (see the picture below).
Exercise 2, lean forward and feel the exercise. Two people stood face to face. A Stand completely straight and fall forward. B holds A's shoulder. When the inclination is about 40 degrees, B pushes A's back to an upright position. Repeat 10 times. At 10 times, when the inclination angle is 40 degrees, B lets go and A runs forward. The purpose of this exercise is also to experience and get used to the feeling of leaning forward (see the picture below).
The purpose of running strength training is to make muscles more elastic and flexible. In order to achieve this goal, jumping training must be incorporated into training methods.
15. Endurance improvement tips: Switch from sugar burning mode to fat burning mode.
When it comes to endurance, we can immediately think of marathon runners. Many marathon runners are relaxed and indifferent throughout the marathon. After running for thousands of meters, ordinary people often have a painful expression of gnashing their teeth and trying to persist but not persisting. We always say that this is caused by different physical abilities. But in fact, this is not only because of physical fitness, but also because the energy sources used by ordinary people and excellent marathon runners are different, that is, the "fuel" that provides energy is different, which is the key.
Being able to make more use of fat to provide energy can not only improve exercise endurance, but also be the key to keeping a good figure. Fortunately, this ability can be trained.
The most critical factor that determines whether everyone's energy consumption is sugar or fat is the intensity of exercise. Only when low-intensity exercise is carried out, the human body mainly consumes fat, and more low-intensity aerobic exercise will increase lipolytic enzymes in muscles. When the human body is doing high-intensity exercise, it consumes the sugar in the body and also increases the glycolytic enzymes in the muscles. So high-intensity exercise consumes more calories, but the fat burning rate is not high.
Secondly, through long-term low-intensity aerobic training, muscles will produce more endurance muscles for burning fat.
16. If you want to do it well, sharpen your knife first-choose the right running equipment.