Core information of scientific fitness

Scientific fitness has principles, and remembering the main points is the key.

Scientific fitness requires a comprehensive physical assessment and a safe and effective fitness exercise.

Follow the step-by-step fitness plan, participate in various forms of sports and develop in an all-round way.

Exercise ability, formulate personalized exercise prescription and adhere to regular exercise. Scientific fitness

The main points of the exercise plan mainly include: exercise items, exercise intensity, exercise frequency and each

Secondary exercise time.

② Scientific fitness can promote the formation of a healthy lifestyle.

Scientific fitness should integrate sports activities into daily life and pay attention to comprehensive nutrition.

Adequate rest and a safe environment complement each other to achieve the ideal exercise effect.

③ Exercise is good for health and reduces the risk of illness.

Scientific fitness can enhance heart and lung function, strengthen bones and muscles, and help to keep healthy.

Weight, reduce the risk of disease, improve vitality, promote mental health and improve health.

Quality of life.

(4) sedentary is harmful to the body and exercise is beneficial.

Reduce sitting time and encourage all kinds of physical activities anytime, anywhere and every hour.

Stand up and move. Daily physical activity is the cornerstone of health.

Core information of scientific fitness

⑤ Sports risk assessment can improve sports safety.

Before exercise, we should know the medical history and family history, screen physiological indexes and conduct physical fitness tests.

Determine and comprehensively evaluate physical condition to reduce sports risk.

Exercise links should be complete and exercise methods should be diverse.

A complete exercise should include warm-up activities, formal exercise and finishing activities.

This link is indispensable. A week's exercise and fitness should include aerobic exercise and strength exercise.

Flexibility exercises, these three ways can not be neglected.

⑦ Children should cultivate sports habits and master sports skills.

It is suggested that children and adolescents should accumulate at least 1 hour of moderate-intensity exercise every day.

Cultivate the habit of lifelong exercise, improve physical fitness, master sports skills, and encourage big

Intensity exercise; Teenagers should attend at least three times a week to help strengthen their bones and bones.

Muscle movement.

Adult sports should ensure a certain intensity, frequency and duration.

It is recommended to exercise at least 3 times a week; In the cumulative time of at least 150 minutes, those with moderate intensity

Oxygen movement; At least 75 minutes of intensive aerobic exercise per week can also achieve the effect of exercise.

Quantity; The same amount of moderate and high intensity aerobic exercise combination can also be satisfied.

In daily physical activities, the aerobic exercise time should be no less than 10 minutes, once a week.

Exercise resistance strength of all major muscle groups for at least 2 days.

Core information of scientific fitness

The elderly can do what they can and maintain an appropriate level of physical activity.

The elderly should engage in sports suitable for their own physique and attach importance to aerobic exercise at the same time.

At this time, attention should be paid to muscle strength exercises, proper balance exercises, and strong bones and muscles.

Skeleton to prevent falling.

10 Special people should exercise under professional guidance.

Special groups (such as infants, pregnant women, patients with chronic diseases, disabled people, etc.). ) should be in the doctor.

And exercise under the guidance of sports professionals.