As an important part of human culture, sports gradually formed and developed with the development of human society. According to the research of historians and archaeologists, as early as primitive times, human beings passed on walking, running, jumping, throwing, climbing and climbing as the most basic skills and abilities in productive labor and daily life to the next generation. This is the bud of human teaching and sports activities. The development of sports is closely related to the development of education, military affairs, science and technology, and people's religious activities and leisure activities. It must be pointed out that in the whole historical development process, sports are restricted by certain political economy and serve certain political economy. The development of sports has roughly experienced the following three periods: the embryonic period of primitive sports; Consciously engaged in sports period; The formation and perfection period of sports system. After these three periods, the modern sports system gradually formed; The development of competitive sports is the main driving force to promote the development of modern sports.
Sports concept
According to the world sports data, the word "sports" was first used by the French to discuss children's sports in the French newspaper 1760 (educational physique), and now "physical education" is widely used to refer to "sports" in the world. Its original meaning refers to education through physical activities, which is literally translated as physical education. The word "sports" is usually thought to originate from the Latin word "displace", which originally meant to leave work to play, play and engage in recreational activities. Later, a new concept was gradually formed, that is, competitive sports.
The Introduction of Sports Concept in China
The word "sports" was introduced into China from abroad in the last hundred years, and it is generally believed in the history of sports that it was first introduced from Japan by foreign students. At that time, there was also the word "gymnastics" imported from Germany. After the founding of New China, the words "sports" and "sports" have been regarded as the general concept or the first concept of sports. "Sports" can be divided into broad sense and narrow sense, and sports theorists have different views on its definition. At present, the more common and popular view is that it refers to a conscious, purposeful and organized social activity that takes physical exercise as the basic means to develop the body, enhance physical fitness, improve the level of sports technology and enrich social and cultural life according to the needs of human social life.
Modern sports in China are basically composed of three aspects: mass sports (mass sports, social sports), competitive sports and school sports.
It is not advisable to take a bath immediately after exercise.
Usually, many people like to take a hot bath after exercise, thinking that it can decontaminate and restore fatigue. In fact, the body has not returned to normal after exercise, so it is not appropriate to take a bath immediately, especially a hot bath.
According to the research of sports medicine experts, when people exercise, the blood flowing to muscles increases and the heart rate accelerates. When exercise stops, blood flow and heart rate will be relieved, but it will last for a long time. If you take a bath immediately, it will increase the blood flow to your skin and muscles. This makes the remaining blood insufficient to supply other weights.
Important organs such as the heart and brain can cause heart disease.
Some people take a hot bath after exercise, and then often feel dizzy and weak, which is the reason mentioned above. Especially the elderly or obese, you can't take a hot bath immediately after exercise.
Lack of exercise leads to modern rich diseases.
Everyone can't live without exercise, from toddlers to various sports, all for survival and health. Only when human beings have strong physique and good psychological quality can they adapt to the needs of society. In ancient times, human beings struggled with wild animals with strong bodies, caught food and adapted to the harsh natural environment. In modern society, the living conditions have been greatly improved. The food we eat is rich in nutrition, and the living conditions are warm in winter and cool in summer. Instead of walking by car, heavy manual labor is replaced by machines. Some people say that the development of material civilization is the root of hyperlipidemia, hyperglycemia, hypertension and cardiovascular and cerebrovascular diseases. Indeed, these diseases are closely related to environmental pollution, food pollution, air pollution and water pollution. In addition, there is another important factor that leads to the high incidence of modern "rich diseases", that is, modern people lack the necessary fitness exercise.
Another thing to note is that the exercise time should not be too short, let alone too long. The time is too short and the heat consumption is not enough. Of course, moving is better than not moving, even if it's just moving your arms and relaxing your muscles. Too long exercise time will affect the next day's work or study. In short, regular exercise is better, not excessive. It should be perseverance and long-term success.
Flow. It has been a truth since ancient times and will always be useful.
You should eat alkaline food after exercise.
After strenuous exercise, people will feel sore, tired and thirsty in their waist, legs or whole body muscles. At this time, some people will end up drinking coke, some people will munch on chocolate, and some people will eat chicken and fish. They don't know that the more they eat like this, the more serious their muscle aches and fatigue are. The reason is that the acid-base balance in the body not only can't maintain the body fluid normally, but aggravate the fatigue symptoms. Usually our food can be divided into acidic food and alkaline food. Judging the acidity and alkalinity of food is not based on human taste, nor on the chemical properties of food in water, but on the acidity and alkalinity of the final metabolites produced after food enters the human body. Protein, fat and sugar foods, which contain nonmetallic elements such as nitrogen and phosphorus, are acidic foods; Vegetables, fruits, bean products, etc. It contains many metal elements such as sodium, potassium, calcium and magnesium, and belongs to alkaline food. These foods are metabolized in the body to produce alkaline substances, which can prevent the blood from becoming acidic. Although fruit is sour, it is an alkaline food; Fish, meat, eggs, sugar, etc. are not sour, but they are acidic foods.
Normal body fluids are weakly alkaline. After physical exercise, people will feel sore muscles and joints and mental fatigue. The main reason is that a large number of sugar, fat and protein in the body are decomposed, and acid substances such as lactic acid and phosphoric acid are produced in the process of decomposition. These acidic substances stimulate human tissues and organs, making people feel muscle and joint pain and mental fatigue. At this time, you should eat more alkaline foods such as milk, bean products, vegetables and fruits to neutralize the acidic components in the body and relieve fatigue.
What diseases can regular exercise prevent?
Just because you exercise regularly doesn't mean you can live a long and healthy life. At present, scientific research can only confirm the following facts: a healthy and balanced diet, normal weight and moderate exercise can prevent the occurrence of13 tumor. In addition, participating in sports activities can also prevent the occurrence of 60% type II diabetes, reduce the incidence, hospitalization rate, disability rate and mortality rate of non-communicable diseases, help patients with hypertension and diabetes control their blood pressure and blood sugar, and prevent osteoporosis. It is beneficial to reduce the ratio of total cholesterol to high-density lipoprotein cholesterol, adjust mental and psychological balance, reduce stress, enhance self-confidence, and relieve depression and anxiety.
Don't forget to "cool down" after exercise
"Cooling down" after exercise is as important as "preheating" before fitness. After exercise, the human body needs to gradually return to a relatively quiet state. This process is not only a means to cope with physical and mental tension and relaxation in sports, but also an important link between sports and daily life and work. From a psychological point of view, if you want to relax, you should first relax in your mind. A good mood can promote people's behavior, while a negative mood may also make the original interesting things dull. From the physiological point of view, only when you are in a good mood can you relieve the tense state of physical function formed during exercise in time, so that the respiratory system, cardiovascular system, muscles, joints and ligaments can relax and rest after exercise; The circulatory system restores normal physiological activities in time, transports nutrients and supplements oxygen debts, thus eliminating fatigue; Transfer the corresponding excitation center of cerebral cortex, so that excitation and inhibition can adjust each other, thus achieving the purpose of strengthening the body, strengthening the brain and improving intelligence.
1. Fitness is a science involving many basic and applied disciplines. The development and popularization of modern fitness largely depends on the emerging research results, and it is precisely because of this that fitness has the effect of "prescribing the right medicine". Scientific fitness concepts and principles are the cornerstone of all fitness activities, which can help to determine fitness plans and make fitness goals truly realized.
2. In order to get the best fitness effect, we must make the exercise plan and scheme according to the four elements of exercise frequency, intensity, time and mode. Otherwise, it is difficult to achieve satisfactory results.
Aerobic exercise is a popular sport today. Whether choosing various calisthenics to exercise heart and lung functions or using aerobic equipment represented by electric treadmills, how to make effective fitness intensity and plan according to different personal physiological levels and fitness goals is a topic before every aerobic fitness coach and enthusiast. Among the above four elements, the key of exercise intensity is that it can determine the effectiveness of fitness. Without it, the fitness effect will be very limited and even frustrating. We know that the parameters that usually represent the intensity of exercise are speed, time and resistance, but they are difficult to be directly related to the physiological reaction of exercise and can not meet the requirements of personalized fitness intensity.
4. The research shows that there is a linear relationship between oxygen consumption and heart rate in aerobic exercise, and the increase of oxygen consumption also accelerates the heart rate, which means that the change of heart rate during exercise can reflect the change of oxygen consumption activity. We can measure the exercise heart rate by simple means and use it as a "display window" to monitor the intensity of aerobic exercise.
5. The importance of monitoring the intensity of exercise is not only to ensure the effectiveness of fitness and minimize sports injuries, but also to maintain visual and psychological feelings through the interaction between exercisers and the exercise process, thus enhancing fitness beliefs. If there is no reliable heart rate monitoring during aerobic exercise, or if you keep running on the treadmill for half an hour without controlling your target heart rate, then your exercise is like a blind man riding a blind horse. Using quantitative heart rate monitoring (beats per minute) to control exercise intensity is one of the effective creative means to achieve ideal fitness effect, and it is also an epoch-making hardware equipment in the field of aerobic fitness. International advanced experience has already proved the efficacy of this "secret weapon".
6. So how do you determine the effective heart rate range (that is, the target heart rate range) when everyone is doing aerobic exercise? First, you need to measure your maximum heart rate. Usually, the most convenient and commonly used formula is that beginners subtract their age from 220, and athletes subtract half of their actual age from 205, which is the maximum heart rate. The statistical analysis data proves the relative reliability of the formula method.
7. With the maximum heart rate, you can start aerobic exercise step by step according to the current physical condition and fitness goals (some cases need to be slightly adjusted by the sports doctor). The biggest advantage of the target heart rate table is that you can refer to it to design specific fitness goals.
8. What needs to be kept in mind is that rashly exercising in high-intensity areas will not make your fitness effect come faster, but will easily lead to physical discomfort, boredom or even giving up fitness. To know that physical fitness is a phased process, it takes at least 12 weeks or even half a year, which is by no means overnight.
9. From the market point of view, exercise heart rate monitoring led a revolution in the field of aerobic fitness at the end of the 20th century and promoted the development of the global fitness industry. Aerobic exercise is not only a veritable "prescription" for losing weight, but also can bring you a high-performance heart. ...
10. If you want your dream to come true, you must aim at the "bull's-eye" with reasonable means to avoid detours; Because fitness also follows the principle of "as you sow, so you reap".
Even professional bodybuilders sometimes feel depressed. Fitness instructors, personal trainers and other experts in this industry all said to themselves like us: "I really don't want to go to the gym today." However, unlike us, they can always overcome their inertia and stick to it. The following seven methods are the experiences and tips introduced by some fitness experts to overcome inertia and maintain a high degree of enthusiasm for sports.
1. The power of the target is infinite.
Set a goal, which can be "wear the next size clothes" or "prepare for the road race". Pitra Cobb, a Reebok trainer, said, "Every year I try to learn a new exercise or fitness method. Recently, I learned to windsurf during my eight days off. It feels good to learn new things. This exercise makes my arms, back and legs stronger and I can exercise without going to the gym! "
Looking for a fitness partner
The experience of Beril Bochi, director of a yoga institute in new york, is to work out with friends. "I like to walk or ride a bike with my friends. I find that working out with others will work harder than when I am alone. " If 1 has not enough friends, you can find 2 or 3 friends. "The more friends you participate in, the higher your awareness."
3. imagine what it looks like after slimming.
When the fitness plan becomes a headache, think about what it looks like after losing weight-this is the experience of Rhett Scofield, the author of Shaping the Perfect Body. "When I don't want to do another set of strength exercises, I will say to myself, just a few more seconds. It's worth trying again. "
4. Change the project according to "season"
If you eat the same thing every day, you will soon get bored. So why repeat the same exercise every day? Lisa Oliphan, executive director of the US President's Fitness Committee, often combines country hiking or new dancing with ordinary running and strength exercises. While adhering to basic projects, we will add 1 new projects every once in a while. Sometimes you can even change your fitness program with the seasons-cycling and cross-country running in the mountains in summer and skiing in winter.
Happiness is the reason for exercise.
Don't count how much fat you burned or which muscle you exercised, but think about whether you have fun or not. Dr. Cedric Bryant of the American Fitness Council said, "If I feel depressed, I will give up dumbbell exercise or traditional cardio-pulmonary exercise and take part in more competitive activities, such as basketball or tennis."
If you don't like to take part in the competition, you can arrange some sightseeing sports according to the surrounding environment, such as jogging or running. Dr. Peter Franks, director of the Biomechanics Laboratory of San Diego State University, integrated his hobby of gardening into fitness. His fitness method is to visit his neighbor's garden while walking.
6. Fitness, like eating, is a habit
Many bodybuilders regard fitness as an important item in their schedule, and even check their schedule for the next day every day to think about when they can arrange running or go to a health club. If you can turn fitness into a habit like eating, you will find that it is not too difficult to stick to it.
7. Reduce the intensity of exercise occasionally
"Sometimes I will reduce the intensity of exercise. Instead of thinking about doing nothing after running 5 kilometers, it is better to go out for a walk 1 km to make yourself feel comfortable. " This strategy of California fitness physiologist Douglas Brooks is very effective for persisting in exercise. If you exercise regularly, stopping occasionally for 1 ~ 2 days won't have much effect.
What should I do if I can't persist? Editors of American Fitness talk about how to overcome inertia;
I will play psychological warfare with myself and tell myself to exercise on the elliptical machine 15 minutes and stop. 15 minutes, I will try to do it again 15 minutes, or speed it up for 2 minutes, and then continue for 5 minutes. -Kathy Green, 44, management editor.
I insist on writing a "fitness log". I like to write down how many kilometers I ran and how much time I spent, which makes me feel very fulfilled. -Liz vaccari, 35, executive editor.
I arranged six different music playlists on the MP3 player, and arranged these songs according to the feeling of different actions. I only listen to these songs in the fitness center, so I won't get bored. -Theresa Calvo, 40, album editor.
If I feel tired, I will take the dog for a walk. As soon as I set foot on the road to the park, I will feel energetic. -Arisha Schaefer, 33, Senior Fitness Editor.
For smart bodybuilders, "problem" is the key to scientific training and ideal results. The more questions, the stronger the desire to acquire knowledge, the more methods to solve problems, and the more remarkable the results.
The following are some of the most common problems in bodybuilding training, and the answers are given.
1. How soon should I change my training plan?
Some professional athletes have to change their plans every time they train, which is the performance of instinctive training. Many professional stars change their plans every three months because they have found a very suitable training plan, including practicing movements.
Once you get bored or fail to achieve your goals, you should make some adjustments to your training plan, including quantity, intensity, movements and so on. So that you can make continuous progress.
2. When should I gain weight?
Whenever you can do any exercise correctly 10 times, you should increase your weight. The weight should be gradually increased by a small margin to ensure the continuous growth of muscles. Generally speaking, it is most appropriate to gain 10% weight a week. If you can't do it, it doesn't matter, just increase the weight.
3. Do you need to practice 1 group on all parts of your body before doing the second group?
Many fitness beginners follow this training method. Before practicing the next body part, each body part will do the exercise of 1.
For bodybuilders, the best effect of muscle and strength growth is to complete all the exercises of one body part first, and then practice another body part.
4. Is muscle pain good or bad?
Many bodybuilders like mild muscle pain and regard it as a sign of hard training. If the pain is severe, it means that you have practiced too much. You should have a rest and give your body a chance to recover.
5. Training hard, but with little effect. Why?
There are many reasons for this. First, check the training intensity to see if it is big enough. Attention; Not time, but intensity. Many people practice too long and too much, which will lead to overtraining. The correct way is to reduce the amount of training and increase the intensity of training.
The diet should be reasonable and the nutrition should be adequate. In order to increase the muscle circumference, you should consume 1g of protein per pound of body weight every day.
Relax and have a good rest. You should sleep for 7.5-9 hours every night. In short, don't train when you are bored or tired. If you want your muscles to grow and be strong, you should let your body rest and fully recover.
I want to train, but I feel very tired and weak. What happened?
It may be because you don't eat enough carbohydrates and your body lacks "fuel". You should get carbohydrates from fruits and grains and eat more complex carbohydrates (rice, potatoes and grains) every 2.5-3 hours. In addition, drink 8- 10 oz (1 oz = 28.3495g) of water every day.
7. Which movements are the best exercises for rectangular blocks?
Basic movements. If you want to gain girth and strength, you should do the following exercises: squat (quadriceps femoris), riding donkey lift heel (calf), hard pulling (lower back, trapezius and biceps femoris), bench press (chest), barbell or dumbbell bending (biceps brachii), neck flexion and extension of barbell or dumbbell (triceps pus), and barbell or dumbbell pressing (shoulder).
8. What is the best arm exercise?
Biceps barbell, dumbbell bending.
Squeeze the triceps brachii, flex and stretch the parallel bars, and flex and stretch the neck. These are all ace exercises.
9. How often should I train?
It depends on the training level. Beginners who have been training for less than 9 months, train three times a week (such as Monday, Wednesday and Friday), and do full-body training every time, making rapid progress.
Senior athletes should adopt the division training method and practice all parts of their bodies twice a week. The typical division training method is to practice the upper body on Monday and Thursday and the lower body on Tuesday and Friday. Closed on Wednesdays, Saturdays and Sundays.
10. How long should each training last?
If you train for more than 90 minutes, you spend too much time in the gym. Remember, it's not how long you stayed in the gym, but what you did there.
You don't need to do many exercises, many groups and many times. It is to find out the amount and intensity that suits you best and stick to it.