The standard of initiative means that people who take part in physical exercise must have a clear exercise goal, understand the scientific truth that "life lies in exercise" and take the initiative to do physical exercise. Mao Zedong joined.
How can we improve the conscious initiative of physical exercise?
Constantly improve the understanding of the main significance of physical exercise and understand that physical exercise is an indispensable part of contemporary human life; Establish a correct exercise goal, take physical exercise as the conscious need of study and life, stimulate the initiative and consciousness of exercise, and thus mobilize the initiative of exercise. Cultivate the hobby of taking part in physical exercise. Hobbies are people's understanding of something or their tendency to engage in certain activities. When a person is interested in a certain sports activity, he will have great enthusiasm for this sports activity and show great initiative and consciousness.
Step-by-step criteria
The standard of step by step means that in physical exercise, we should follow the laws of human physiological activities, scientifically arrange the exercise load from subjective and objective aspects, and improve the exercise level rhythmically on the basis of step by step. Because the process of physical exercise is the process that the human body adapts to the internal and external environment, and it is a slow process from quantitative change to qualitative change. The stimulation of muscle activity to the body gradually adapts to the efficacy of various organ systems and achieves balance. Therefore, you can't rush for success, and you can achieve good exercise results through gradual improvement. How to implement the standard of gradual progress?
Determine the size of exercise load according to your actual situation and do what you can. In the process of physical exercise, the magnitude of exercise load directly affects the change of human efficacy. Whether the exercise load is appropriate or not plays a great role in the exercise effect. The load varies from person to person. Even the same person has different ability to bear load under different efficacy States. Therefore, to determine the size of the exercise load, we should fully consider.
The age, gender, health status, physical quality level, project characteristics, exercise goals and other reasons of the exerciser. The exercise load should increase gradually from small to large. People who lack a certain exercise foundation, or those who have just engaged in physical exercise or stopped physical exercise, want to resume exercise with low intensity, short time and not too high density. It is absolutely impossible to carry out heavy-load and high-intensity physical exercise immediately. Attention should be paid to increasing the load that the human body has adapted to in order to maintain the trend of increasing physical fitness. Strengthen self-monitoring and pay close attention to the adverse reactions of the body. Do enough warm-up activities every time you exercise, and then gradually increase the exercise load. After the exercise, you should relax and tidy up.
3. Perseverance standard
Physical exercise is to develop good exercise habits and persevere. Physical exercise is a process of stimulating the body, and every stimulus will produce certain traces in the body. Constant stimulation will make the traces of exercise accumulate. This accumulation makes the structure and efficacy of the body adapt to the new situation, and the physique will continue to strengthen, and the conditioned reflex of motor skills will also continue to strengthen. If you fish for three days and dry the net for two days intermittently, or when the current function disappears, the next function accumulation will be very small, and if you stop exercising for a long time, the conditioned reflex formed by the efficacy of various organ systems and motor skills will slowly fade away. This is the law of "use in and waste out". Therefore, only by perseverance can physical exercise achieve good results. How can we persevere?
The power of habit is enormous. Put physical exercise into the work and rest system, ensure a certain amount of physical exercise time every day, persevere, and make it a big part of life. Determine the exercise goals that can be achieved through certain efforts and make practical exercise plans. Adhere to physical exercise as a means to cultivate perseverance, exercise will and cultivate sentiment, and eliminate interference from various reasons.
4. All-round exercise standard
The standard of all-around sports means that physical exercise must pursue the coordinated development of all aspects of body and mind, so that all aspects such as body shape, efficacy, organ system efficacy and psychological quality can be developed in a friendly way. The human body is a complex living body, and each organ system influences and restricts each other. Any improvement of local efficacy will promote the improvement of efficacy of other parts of the body. When a certain effect is developed, other effects will be developed to varying degrees. However, every activity has some disadvantages. If the contents and methods of exercise are simplified, the body will not have a good overall effect. For example, long-term strength training and bodybuilding activities will not greatly develop cardiopulmonary efficacy. Long-term long-distance running exercise, even if the efficacy of heart and lung has been greatly improved, but the strength, speed and upper limb development will be affected to some extent. Therefore, when exercising, we should give priority to some sports with great efficacy and many hobbies, and then choose some other sports as a supplement to carry out all-round exercise.
How can I do all-round exercise?
When choosing the contents and methods of physical exercise, we should consider the all-round development of the body and strive to master a number of sports skills. On the basis of all-round exercise, strengthen the actual physical exercise purposefully and consciously.
5. Recovery criteria
The recovery standard refers to the fact that when an exerciser takes physical exercise, he will bear a certain exercise load and his body will inevitably be tired. Therefore, if you want to get good results from exercise, you should pay attention to rest before the next exercise to eliminate fatigue and fully recover your physical strength. The improvement of human efficiency is achieved through the cycle of load, fatigue, recovery and promotion.
How to use the recycling standard?
Large, medium and small loads should be carried out alternately with rhythm. There should be enough rest time between two loads. For most people, 1-2 days is enough. Pay attention to self-monitoring to prevent fatigue syndrome caused by excessive exercise. Excessive exercise means that the total load in exercise exceeds the normal capacity of the body. Usually in the morning after exercise, athletes will feel sore, stiff or tired, and there will be a "delayed effect of exercise". Intense excessive exercise will produce some psychological symptoms at first, such as inattention, easy excitement, poor sleep, night sweats, loss of appetite and so on. The way to relieve the symptoms of excessive exercise is to increase the rest time between two exercises and reduce the load and intensity during exercise. For severe overtraining, nutrition, physical therapy and massage should be added to restore the body. Excessive exercise load is the key cause of excessive exercise symptoms, but unbalanced diet and nutrition may also lead to "delayed effect of exercise" If you don't have enough nutrients such as sugar, fat, protein, vitamins and minerals in your diet, you will suffer from chronic fatigue. Standards followed by physical exercise