A complete fitness activity should include three parts: warm-up activity, basic activity and relaxation activity. According to the provisions of Article 6 of the National Fitness Guide issued by the State Sports General Administration, the content and arrangement of a physical fitness activity:

A complete fitness activity should include three parts: warm-up activity, basic activity and relaxation activity.

(1) Preparation activities

Warm-up activities refer to all kinds of physical exercises before the start of major physical fitness activities. The main function of warm-up activities is to mobilize the functional potential of heart, lungs, muscles and other organ systems in advance, so as to adapt to the upcoming various fitness activities, obtain the best exercise fitness effect, and effectively prevent acute and chronic sports injuries.

The preparation time is generally 5 ~ 10 minutes, which mainly includes two aspects. First, carry out appropriate aerobic exercise, such as brisk walking and jogging, so as to "warm up" various organs and systems of the body and enter the working state in advance; The second is to carry out various traction exercises to increase joint mobility, improve the elasticity of soft tissues such as muscles and ligaments, and prevent muscle injury.

(2) Basic activities

Basic activities are the main forms of physical exercise, including aerobic exercise, strength exercise, ball games, China traditional sports and fitness methods, and the duration is generally 30-60 minutes.

In a fitness activity, it is necessary to choose the appropriate exercise mode and control the appropriate exercise intensity and exercise time. In the arrangement of fitness activities in a week, fitness activists can have different fitness activities and exercise intensity according to their own situation.

(3) Relaxation activities

Relaxation activities refer to various physical activities after the main physical activities, mainly including low-intensity activities such as walking (or jogging) and various pulling exercises.

After physical fitness activities, doing some moderate relaxation activities will help to eliminate fatigue, alleviate or avoid some uncomfortable symptoms of the body, and gradually restore the functions of various organs and systems of the body from the state of exercise to the state of quietness. Doing some traction exercises is beneficial to improve the flexibility of the body.

Extended data:

Fitness activity time:

The time of each fitness activity directly affects the effect of fitness activities. Exercise time is too short, which has little effect on improving physical function; However, if the exercise time is too long, it will easily lead to fatigue accumulation and will not further increase the fitness effect.

For people who often take part in physical exercise, the effective fitness activity time is 30 ~ 90 minutes every day. In the initial stage of participating in physical fitness activities, the exercise time can be slightly shorter; After a period of fitness activities, the body can adapt to exercise and can extend the exercise time. You can do one or more fitness activities alone every day, and the duration of each fitness activity should be more than 10 minutes.

People who are used to physical fitness activities should exercise 3-7 days a week, and exercise moderately for 30-60 minutes or intensively for 20-25 minutes every day.

State Sports General Administration-Interpretation of the National Fitness Guide