Running contributes to growth and development. Japan has made physiological and medical observation on young people's long-distance running, and found that after one year's long-distance running training, their physical development is normal, and their height and weight gain is slightly higher than that of ordinary teenagers. Judging from the heart function that is most closely related to long-distance running, the absolute value of each index of teenagers' heart is lower than that of adults, but the output per kilogram of body weight is not lower than that of adults. It can be seen that the heart of teenagers has the ability to bear a certain load, and long-distance running is not only harmful to health, but also helpful to growth and development.
Do your best to prevent injury.
At present, most of the contents in the school physical education syllabus in China are competitive sports. In the assessment of sports achievements, the content that requires the ultimate strength to reach the standard occupies an important position and accounts for a large proportion. However, it must be made clear that it is not only the ultimate load intensity and load that are the best scheme for teenagers' physical exercise. Physical exercise with small and medium intensity and regular small load accumulation is indispensable to promote teenagers' growth and development and overall improvement of physical quality. In addition, it should be clear that the ultimate strength load is not suitable for some teenagers with certain health defects and diseases, so as to avoid sports injury accidents.
Scientifically arrange exercise time
Fresh air in the morning is the best exercise time of the day. Morning exercise can make children and teenagers transition from sleep inhibition to waking state. You can arrange some flexibility exercises first, so that all parts of the body can fully stretch, such as neck exercises, shoulder exercises, waist exercises, leg press, kicking and so on. After the activity, you can do some comprehensive sports, such as running and climbing stairs. After a day of intense study, afternoon exercise can be arranged intensely and richly. You can play games such as hide-and-seek and skipping according to students' interests, and you can also arrange sports such as football, volleyball, basketball and table tennis, and you can also arrange swimming and skating if conditions permit. However, the afternoon activities should not be too intense, so as to avoid excessive fatigue and affect the study and rest at night.
Strengthen nutrition and promote development
Children and adolescents are at the peak of their growth and development, so moderate physical exercise is very necessary. At the same time, we should also pay attention to the comprehensive needs of children and adolescents for nutrients and the special needs of physical exercise. The metabolism of matter and energy in the body, on the one hand, should ensure that the protein in tissues and cells often updates itself, that is, the demand for nutrients for growth and development; On the one hand, it is necessary to ensure that children and adolescents establish various sports skills and have extra demand for various nutrients. Its nutritional characteristics are high protein, high calorie, low fat and rich in vitamins and minerals.