How to exercise and enhance physical fitness? Good health is the foundation of our life. Exercise is very important in our daily life. A full state is more conducive to us to actively meet life. There are also many ways to exercise. Let's share the benefits of how to exercise and enhance physical fitness.
How to exercise to enhance physical fitness 1 The best way to enhance physical fitness is to take part in physical exercise. As the saying goes, life lies in exercise. If a person doesn't like sports at ordinary times, not only will his physical fitness decline, but he will also get sick easily. Sports can be a person's lifelong hobby. It is not difficult to find that even some elderly people, as long as they often take part in physical exercise, will be in high spirits and talk endlessly every day, which seems to have endless energy.
Regulate the spleen and stomach and replenish blood gas. Usually you can eat more red dates, brown sugar, red beans, Redmi and cherries. Of the five colors, red is blood-nourishing, and everything in red can supplement the deficiency of blood gas. Just eat a little every day. Boiled chicken with yellow wine is also a good ingredient for enriching blood. Rice wine nourishes blood and chicken nourishes qi. The combination of the two is a perfect match. You can check the practice of this flavor ingredient on the Internet. I won't introduce it here. We discovered a lot of knowledge. Only by looking for it can we find the answer.
Playing Tai Ji Chuan in the 24th style is simple. Generally, people with poor physique are in a state of physical weakness. Playing Tai Chi can change this situation very well, focusing on persistence! Modern people live too slowly. When the lower body is blocked, the blood gas of the body naturally comes up.
Walking fast is also a good way to exercise. Note that every time you exercise, you must sweat a little on your back, so the amount is almost the same. Sweating a lot is not good for people who are in poor health. If you can walk barefoot, the effect will be enhanced. When many people walk barefoot, they find that their feet are very afraid of pain, which is a sign of some diseases. If they walk slowly, the blood on their feet will get better and better. Of course, it is a matter of persistence.
What people who realize it lack most is exercise. Due to the great pressure of life at present, especially some male friends are busy with work every day and look depressed during the day. At this point, the body is issuing a serious warning to itself. At this time, you should put down your work, embrace nature and relax in outdoor sports.
How to exercise to enhance physical fitness 2 1, comprehensive principle, scientific physical exercise should include both anaerobic exercise and aerobic exercise; It is necessary to have both local muscle exercise and comprehensive closed-loop training; There should be both explosive training and endurance training; We should not only have regular environmental training, but also go to venues with different air pressure, temperature and configuration for training.
2. The principle of step by step, whether it is strength, speed or movement difficulty, should be step by step in the training process. Only in the state of low difficulty, low load and low speed can we be foolproof, and then try faster, heavier and more difficult training.
3, the principle of repetition, the human body is undergoing metabolism all the time, muscles, ligaments, bones, blood circulation, nerve conduction, energy supply and other systems are an organic and constantly changing whole. As long as we relax a little, our bodies will go into a rest state like a car at idle speed. If we do this for a long time, our bodies will be like cars. Not only will the engine accumulate carbon, but even the gearbox, heat dissipation, brakes, air conditioning and other systems will fail due to lack of exercise.
Scientific methods of physical exercise
First, the preparation before exercise
1. Prepare for success (elastic belt, dumbbell, etc. ).
2, comfortable sportswear: you can wear shorts, T-shirts, yoga pants or yoga clothes-loose clothes will be more comfortable.
3, the right sports shoes: fit, will not wear foaming sports shoes or custom shoes. Check your feet every day after putting them on to see if there are blisters. Change a pair of casual shoes every six months to relieve the pressure on knees and other joints in the lower body.
4. Find a sports partner: It is not easy to keep exercising. One person often gives up halfway, and two people can encourage and supervise each other.
5. Keep a sports diary: make a comprehensive sports plan, make records in the process of implementation, and develop good habits.
Second, the correct exercise time.
1. Time to breathe fresh air in the morning: Proper exercise in the morning can stretch your muscles and dredge your blood vessels. However, it is not advisable to exercise prematurely (due to the cooling effect of the air near the ground at night, it is easy to form a stable inversion layer, which makes it difficult for pollutants in the air to spread, and the pollutant concentration is the highest at this time). It is suggested that the inversion layer will be destroyed after sunrise, and pollutants will spread outward, which is suitable for exercise.
2. 9~ 10 in the morning: some middle-aged and elderly people often choose this time to exercise, but in order to avoid affecting the digestion and absorption of gastrointestinal tract, we should ensure that no exercise is arranged within 1 hour after breakfast and 1 hour before lunch.
3. Afternoon 15- 17: It is suitable for heavy-load fitness exercise in the afternoon, which helps to eliminate fatigue and improve physical strength reserve.
4. 2 1 ~ 22 pm: at night, the temperature is suitable and the air pollution is low. Doing light fitness exercise can improve the sleep effect.
Special circumstances: Due to the differences of personal living habits, the needs of personal characteristics should be considered when choosing the best time for fitness exercise. In addition, with the change of seasons and different learning stages, the timing of engaging in fitness exercises needs to be adjusted appropriately.
Third, choose the type of exercise.
1, aerobic exercise
Definition: Also known as "cardiovascular exercise", it is an exercise under aerobic metabolism.
Features: low intensity, rhythm, long duration, and the best heart rate is generally 130 beats/min.
Types: Walking, brisk walking, jogging, running, cycling, swimming, fitness dancing, water aerobics, mountain climbing, shuttlecock kicking, rope skipping, badminton, tennis, table tennis, yoga, etc.
Exercise time: at least 20 minutes. After about 20 minutes of exercise, the body begins to use the stored fat to replenish energy.
Note: Determine the type and amount of activity according to your physical condition.
2. Resistance training
Definition: It can also be called strength training or weight training. Muscles are trained to overcome some resistance (weights or elastic bands) or gravity to help strengthen muscles.
Types: Push-ups, Sit-ups, elastic belt, Dumbbells, Flat Support, etc.
Features: Do 2 ~ 3 groups of movements in each training, and each group repeats 10 ~ 15 times.
Exercise time: short-term goal: at the beginning, 65438+ 0 ~ 2 days a week, 6 ~ 8 groups of exercise; Long-term goal: 10 ~ 12 exercise three days a week.
Matters needing attention: start slowly and gradually strengthen; It is advisable to do resistance training with an interval of 48 hours before and after; Gradually increase resistance or weight.
Step 3 stretch
Definition: Muscle can be stretched to a certain extent by repeatedly tightening through training. Doing static stretching exercises to relax muscles can improve human flexibility and joint range of motion and help prevent injuries. Stretching is not the preparatory activity and recovery activity of aerobic exercise.
Category: leg press, Stretching, Chest Expansion.
Features: each action lasts 15 to 60 seconds, and it is best to repeat it once.
Note: find out the extent to which you feel stretched but not painful; Hold the posture for at least 20 ~ 30 seconds and repeat the action; Don't bounce when stretching (as long as you keep your muscles stretched and relaxed); The best time for stretching exercise is at the end of strength exercise (or when preparing for activities).
Fourth, choose the intensity of exercise.
1. In sports medicine, exercise intensity is distinguished by the percentage of maximum oxygen consumption during exercise.
The maximum exercise intensity is 100% of the maximum oxygen consumption. High intensity exercise is 80% of the maximum oxygen consumption; Secondly, there are moderate-intensity exercises with a maximum oxygen consumption of 60%, moderate-intensity exercises with a maximum oxygen consumption of 40% and light-intensity exercises with a maximum oxygen consumption of 20%.
2, according to the respiratory index to judge the intensity of exercise.
The respiratory index is divided into four levels: the first level is normal breathing without discomfort; The second level is that breathing is accelerated, but people can speak normally; The third level is short of breath, still able to speak but having difficulty; The fourth grade is asthma, even accompanied by chest tightness and other discomfort; The suggested intensity of aerobic training should be in the second or third level, the first level is too low, and the fourth level needs to slow down the exercise intensity.
3. The maximum heart rate can also be used to measure the intensity of exercise, and the heart rate standards of different age groups are different.