People's lives have generally improved, but there are more and more physical problems. One reason is the neglect of physical exercise. To make the effect of physical exercise better, we must follow the principles and requirements of scientific physical exercise. Pay attention to the following questions when exercising:

All-round exercise

All-round physical exercise is the basis of balanced development of the body and improvement of health level. If you practice what you think is fun just because you are interested, you won't get all-round results. The contents of physical education teaching include walking, running, jumping, throwing, climbing, hanging, supporting, skills, supporting and jumping, ball games, games and so on. The purpose of arranging such rich exercise content is to give the body a comprehensive exercise.

Exercise regularly.

The effect of physical exercise also depends on whether you often participate in activities. According to the principle of "use in and waste out", if you don't exercise regularly, your sports skills will decline and your physical function will decline, so you can't guarantee your health.

brick by brick

Doing physical exercise or learning sports skills should be done step by step from easy to difficult. In the process of exercise, the exercise load should be increased from small to large, so that the body can gradually adapt.

Be safe.

Make full preparations before exercise, and finish the activities after exercise. According to the characteristics of sports events, unsafe factors in the surrounding environment (including venue equipment) should be considered to prevent injury accidents.

Physical health care and self-examination methods:

1. Sleep: People who exercise regularly will fall asleep quickly, sleep soundly, rarely dream, and get up energetic. If there is insomnia, repeated waking up, dreaminess, and poor spirits after getting up, if there is no other reason, it is necessary to check whether the exercise mode and exercise load are appropriate.

2. Appetite: People who exercise regularly have a good appetite. Sometimes, due to excessive exercise load or sweating, excessive water and salt loss will reduce appetite. It's best to eat about half an hour after exercise, so that your body can return to a quiet state and your appetite will be good.

3. Weight: In the early stage of exercise, due to the enhanced metabolism, the body consumes more fat and water, and the weight may be reduced. After a period of time, due to the changes in muscle mass and volume, the weight will remain at a relatively stable level. With the increase of age, the weight should gradually increase. Under normal circumstances, after each exercise, the weight will be reduced more or less, and it can be restored to its original level after rest. You can observe the influence of exercise on your body by measuring and comparing your weight before and after exercise.

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Physical exercise is to enhance physical fitness. To achieve the expected exercise effect, we must follow scientific exercise methods.

(A comprehensive exercise, highlighting the key points

Physical exercise is rich in content and diverse in items, which have different effects on human body, such as weightlifting, ball games, sprinting and gymnastics.

Method:

1, according to local conditions: strength (equipment push-ups) endurance (jumping rope in place for long-distance running)

2. According to time: practice long-distance running in winter and swimming in summer.

(2) proceed from reality and gradually improve it.

Correct exercise method: the movement is from simple to complex, and the amount of exercise is from small to large. Otherwise, it will not only fail to achieve the purpose of exercise, but also easily cause sports injuries.

(3) Persistence and perseverance.

Insisting on exercise can not only enhance physical fitness, but also improve the level of sports skills. If you fish for three days and dry the net for two days, your nervous system, cardiopulmonary function, muscle and joint strength will not be improved step by step, and the achievements you have made in previous exercises will not be maintained and the expected exercise effect will not be achieved.

(4) Pay attention to safety and strengthen self-supervision.

Contents of self-supervision:

Changes of sensation, appetite, sleep, heart rate and weight before, during and after exercise.

Check the field equipment

Attach importance to warm-up activities and relaxation activities.

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Exercise does have many benefits to the body, and men, women and children can participate. But how to choose the right amount of exercise scientifically is a problem that everyone cares about. Everyone has different requirements for sports and different purposes. For example, athletes demand to improve their sports performance and win glory for the country; Most people want to exercise and strengthen their physique; There are also many people who want to lose weight and keep fit in order to keep young and energetic. Different purposes, exercise methods are naturally different. Here, from the perspective of national fitness, how to choose the amount of exercise for athletes who focus on sports or aim at losing weight and bodybuilding.

The study of exercise biochemistry found that within 5 minutes after running, the heart adjusted to the physical exercise, the heartbeat was obviously accelerated, and the heart pumped more blood, but the degree was uneven, which was called "heart adaptation period". After running for 5 minutes, the heart has adapted, the heartbeat is strong, and the blood is pumped evenly, which can be adjusted at any time according to the amount of exercise.

Within 20 minutes of running, glycogen stored in the body is the main source of exercise energy, especially muscle glycogen and liver glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a lot of energy. After running for 20 minutes, most of the glycogen is consumed, and the main source of energy is converted into body fat. When fat is used passively, it is first decomposed into glycerol and fatty acids. Glycerol can be directly oxidized to provide energy, while fatty acids are converted into acetyl coenzyme A, and then some of them are converted into sugar to provide energy. Because of the high oxygen demand for fat energy supply, when the running intensity reaches the level of hypoxia, it is impossible to provide energy by oxidizing fat.

Therefore, the running time for the purpose of exercise should not be less than 5 minutes, otherwise it will not help to improve the cardiopulmonary function. Running for more than 5 minutes, the longer the duration, the better the exercise of cardiopulmonary function. As for the speed of running, it is secondary and can be adjusted according to your own physical strength.

Running for the purpose of losing weight and bodybuilding lasts for no less than 20 minutes, with a slower speed and even breathing. A 20-minute jog can not only exhaust a lot of glycogen in the body, but also make use of fat in the body. Moreover, because jogging is not very intense, it will not make the body too hypoxic, so it will help the consumption of fat, thus achieving the goal of losing weight.

It should be noted that in the 1 month of long-distance running, the weight will increase slightly due to the increase of appetite, but the weight will drop rapidly in the second month. If you stop running, you should reduce the amount of exercise and exercise time day by day to avoid causing "rebound obesity".