FIT is the abbreviation of three English words: frequency, intensity and time. In order to achieve good exercise effect, we must scientifically arrange the number, intensity and duration of exercise in physical exercise.
Number of times: indicates the number of physical exercises per week. In order to get good physical exercise effect, we should do physical exercise 3-5 times a week.
Intensity: Exercise intensity is often expressed indirectly by heart rate. At present, the recommended exercise intensity range is 60%-80% of a person's maximum heart rate. O The maximum heart rate can be estimated by the following formula: maximum heart rate =220- age.
Time: refers to the duration of each exercise. Effective exercise time is 20-60 minutes. If you exercise at 80% of the maximum heart rate, it only takes 20-30 minutes, while if you exercise at 60% of the maximum heart rate, it takes 40-60 minutes.
2. Overload principle
Overload principle refers to the fact that in the process of physical exercise, the body or specific muscles are stimulated more than they can bear.
Using the overload principle to guide physical exercise, the most important factor is to determine the exercise load properly from the reality of one's own physical fitness level and body's ability to bear the load. Load usually includes load quantity and load intensity. The load is generally expressed by the number of times, time, distance and weight of practice; The load intensity is expressed by the speed, negative weight and density of practice.
3. The principle of gradual progress
The role of physical exercise in strengthening physical fitness and promoting health is gradually improving. This principle requires that the exercise load should be gradually increased when doing physical exercise or developing a certain physical health quality.
The application of the gradual principle can adopt the "10% rule". The increase of weekly exercise intensity or continuous exercise time shall not exceed 10% of the previous week. For example, if you run for 30 minutes every day, you can increase your running time to 33 minutes next week.
4. Safety principle
The principle of safety requires that we should always pay attention to protecting ourselves in physical exercise and make safety the first. Its main contents include: don't blindly participate in activities beyond your ability; Sufficient preparation activities must be done before each exercise; After meals, when you are hungry or tired, and after every exercise, you should stop exercising and pay attention to tidying up and relaxing activities.
5. Principle of particularity
The principle of specialization refers to the repeated exercise of a certain part or function of the body during exercise. If the main purpose of exercise is to improve aerobic capacity, then you should choose jogging, walking, cycling, aerobics, swimming and other sports to exercise.
6. The principle of flexibility
The improvement of human function is achieved through the cycle of exercise, fatigue, recovery and re-exercise.
7. The principle of reversibility of exercise effect
The reversibility of exercise effect refers to the decline of physical fitness level caused by stopping exercise. Research shows that muscle strength decreases 10% after stopping strength training for 8 weeks, and endurance level decreases by 30%-40% after stopping endurance training for 8 weeks.
8. The principle of combining exercise with exercise.
Cross-use of large amount of exercise and small amount of exercise can not only improve the effect, but also prevent the occurrence of injury accidents.