How to carry out reasonable exercise, exercise also has certain skills, exercise can help us quickly excrete toxins from the body, and regular exercise is conducive to enhancing our cardiopulmonary function, so how to carry out reasonable exercise? Let's have a look!

How to exercise reasonably 1 1, principle of adaptability

Too little exercise load and intensity of physical exercise will cause the body's reaction, while too much exercise load and intensity will exceed the body's adaptability, which will be harmful to health and even fall into a dangerous state of injury. The determination of physical exercise load should proceed from the physical and mental condition of the exerciser and gradually improve the requirements.

Generally speaking, due to the low starting point of new participants in physical exercise, the effect is more obvious after a period of exercise. People who insist on physical exercise for a long time, especially middle-aged and elderly people, want to further improve the exercise effect, which is not as easy as when they first started exercising, so they should think carefully. But it is also good to keep a certain exercise effect.

For teenagers and children, most people's physical activity ability is improved with age, so their physical exercise requirements should also be gradually improved with age. For example, the distance of endurance running can be lengthened with the increase of age, and the running speed can also be improved accordingly.

Teenagers and children are more adaptable to physical exercise than adults, so their physical exercise load is generally much higher than that of adults. Of course, because teenagers and children are growing up, the increase of physical exercise load should also be cautious.

2. The principle of excessive recovery of human physiology.

In sports, organisms will be tired due to energy consumption after bearing a certain exercise load. After a period of rest and nutritional supplement, you can restore the energy material and physical function level in your body.

Under repeated stimulation-recovery-stimulation, if the exercise load is appropriate, the body can not only recover to the original level, but also have more energy reserves and functional ability than before exercise, which is physiological over-recovery. Regular excessive recovery and reasonable arrangement of exercise load and rest interval can gradually improve physical fitness.

How to carry out reasonable exercise 2 1, the principle of making exercise plan

In order to achieve good results, we should reasonably arrange the time, content and methods of exercise. The plan should include: selecting beneficial exercise content, reasonably arranging exercise times, time and exercise load, and listing matters needing attention.

(1) Choose beneficial exercise content: The exercise content should be selected according to the purpose that the exerciser wants to achieve. For example, in order to improve cardiopulmonary function and develop endurance quality, you can choose walking, running, skipping, cycling, swimming, skating and other sports. In order to enhance muscle strength, promote muscle development and bodybuilding, dumbbells, solid balls and combined fitness equipment can be selected for strength exercises.

(2) Exercise frequency: Exercise frequency refers to the number of exercises per week. Arrange to exercise at least 3 ~ 4 times a week, that is, once every other day. When the exercise load is heavy, the interval between two times can be longer. In addition, self-monitoring can be carried out during exercise, and the exercise load should be adjusted or stopped in time when the body is abnormal.

(3) Exercise time: The duration of each exercise is generally 20 ~ 60 min. Exercise time is related to exercise load. When the exercise load is high, the exercise time is short, and when the exercise load is low, it should be longer. The program arrangement of each exercise is: first do 10 min warm-up activities, then do 20 min jogging aerobic exercise (heart rate reaches 1 10 ~ 130 times /min), then do 5 min soft gymnastics, then do sit-ups to improve abdominal muscle strength for 5 min, and finally do relaxation gymnastics and walking.

(4) Exercise load: Heart rate during exercise is generally used to measure exercise load. One method is to subtract the age from 220 (or 200) as the sports center rate. However, it is more accurate to take 60% ~ 90% of the maximum heart rate as the appropriate heart rate during exercise, which is equivalent to 57% ~ 78% of the maximum oxygen consumption. The heart rate of healthy people should reach 60% ~ 90% of the maximum heart rate during exercise.

Making a physical exercise plan should be based on the principles of physical exercise. The content should include the goal, content, method and time of exercise. The content of exercise should be reasonably matched, combined with the content of physical education class, combined with their hobbies and specialties, scientifically arrange the order of exercise items and reasonably arrange the exercise time. After class, we will arrange ball games and some physical exercises.

2, the method of physical exercise

In order to obtain good exercise effect, we must practice according to scientific exercise methods. There are many ways to exercise, and you can choose according to your physique and health. Practice methods can be divided into: repeated practice, intermittent practice, changing practice, circular practice and so on.

(1) Repetitive exercise method: Repetitive exercise method refers to the method by which exercisers repeatedly practice the same exercise content according to the fitness plan and requirements under relatively fixed conditions.

(2) Changing the practice method: Changing the practice method refers to changing the practice content, intensity and environment. The transformation exercise can improve the flexibility of the central nervous system and develop the adjustment and adaptability of the body.

(3) Cycling practice method: Cycling practice method is a method to determine the practice content of cycling practice according to the needs of physical exercise and practice it in turn in one exercise. This exercise method can make up for the lack of single exercise on physical development, make the effects of various exercises complement each other, and is conducive to the all-round development of the body.

(4) Determination method of exercise load: Exercise load includes load intensity and load amount. No matter what kind of physical exercise is bodybuilding, proper exercise load is very critical. Here are some practical methods to determine the exercise load.

① Real-time heart rate measurement during exercise. Immediately after a group or exercise, measure your heart rate to determine the size of exercise load. It is generally believed that: 180 times /min or more is a heavy load exercise; 150 times/min is moderate load exercise; 130/ min is low-load exercise.

② Basic heart rate measurement. Measure your basal heart rate before exercise and the day after exercise (measure your heart rate three times immediately after waking up in the morning and get the average heart rate), and then compare them.

③ Use the self-feeling in exercise to measure the magnitude of exercise load. In order to achieve the purpose of exercise and fitness, there must be a certain exercise load to ensure it. When doing exercise, ordinary people should have a certain sense of fatigue, which is manifested in breathing, rapid heartbeat and sweating. This is a relatively suitable exercise load.

④ Use the self-feeling during exercise to measure the magnitude of exercise load. During exercise, monitor exercise load according to subjective feelings such as appetite, sleep and mental state.

3. Matters needing attention in physical exercise

(1) Do enough warm-up activities before exercise. Warm-up activities can not only increase basal body temperature, increase blood circulation in deep muscles, improve muscle stress and enhance joint flexibility, but also reduce tension and pressure before exercise, thus preventing injuries to a great extent.

(2) Relax after exercise.

According to different exercises, targeted relaxation can prevent muscle soreness after exercise and help relieve mental stress.

(3) Pay attention to self-protection

We should pay close attention to our physical reactions during exercise. If we feel unwell, we should check it in time.

(4) Strengthen the training of vulnerable parts.

Strengthen the training of vulnerable parts and weak parts, improve their functions and the strength of ankle muscles, and enhance the support of muscles to joints.

(5) Use necessary sports protective gear.

In many sports, sports protective gear has greatly prevented many serious sports injuries. In addition, a pair of suitable sports shoes and corresponding sports equipment (such as rackets, etc.). ) can also significantly reduce sports injuries.

(6) Supplementing electrolyte

We sweat a lot during exercise, and many electrolyte components will be discharged with sweat. We should replenish these lost electrolytes in time. A simple and effective way is to drink sports drinks.

How to carry out reasonable physical exercise 3 1 Pay attention to step by step when arranging the content of physical exercise.

Mainly reflected in the mastery and improvement of exercise load. There are two methods to measure exercise load:

One is surface data, which is measured by the performance of physical exercise, such as running speed, action repetition times or frequency, etc. This is people's habitual measurement, but it can't directly reflect the load state of body function.

The other is internal data, which directly measures the functional state of the human body during physical exercise. For example, it is troublesome to determine the exercise load of each exercise according to the requirements of the optimal heart rate by measuring the heart rate. However, the heart rate is not only sensitive to the content of fast and intense exercise, but also susceptible to emotions.

Some scholars believe that it is dangerous to determine the exercise load only by heart rate and ignore the blood pressure index, because the response of heart rate and blood pressure to exercise load is not completely consistent.

It is more objective for us to combine the two methods in physical exercise. At the beginning of physical exercise, a reasonable exercise load should be determined as the starting point through repeated measurement. And with the improvement of exercise level (2-4 weeks can be regarded as a stage), the physical exercise plan and exercise load can be increased or adjusted.

2. The increase of exercise load should be appropriate.

Different from sports training, physical training has great flexibility and selectivity in the selection of content and methods and the arrangement of exercise load, and it is not necessary to pursue reaching or approaching the limit exercise load in system requirements. Moreover, modern sports science research proves that aerobic metabolism has great fitness effect.

Therefore, the increase of load should not be too great and the time should not be too hasty, especially for middle-aged and elderly people.

3. When you have insisted on regular exercise, but stopped for some reason and started exercising again, you should arrange exercise according to your physical condition.

Because I didn't insist on exercising some time ago, it may cause the deterioration of physical function. Under normal circumstances, we should try to adhere to regular exercise, which is both physical exercise and mental exercise.

However, when people are in poor health or depressed, the ability of the central nervous system to control the body is greatly reduced, and the adaptability of the body to the outside world and the coordination between the bodies are out of balance, so it is unnecessary to insist on physical exercise reluctantly. Even if you insist, you should adjust the exercise content and load appropriately.

4. Adhere to the principle of seeking truth from facts.

In physical exercise, how much exercise load is the most ideal, how much improvement is appropriate, and what objective indicators are used to determine these problems should be determined according to everyone's actual situation.

That is to say, it is necessary to measure the self-feeling, physical health, project performance and physiological indexes of everyone engaged in physical exercise, and often make comprehensive analysis to determine the effect of physical exercise and the requirements and degree of further improvement by scientific methods.