Attention should be paid to campus fitness. Although people are busy at work now, many people still go to the gym to exercise after work for a healthier life. There are many sports facilities in the gym, which means we can exercise more. Of course, campus fitness also has many problems to pay attention to.
Attention should be paid to campus fitness 1 Now the state advocates national fitness, and students who grow up in school need fitness more. So what should we pay attention to in campus fitness?
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.
Reasonable choice of fitness methods
Playing table tennis, badminton, volleyball and basketball can not only increase vital capacity and physical development, but also prevent myopia, because the important cause of myopia is eye fatigue. When playing ball, your eyes must keep a close eye on the fast ball that shuttles back and forth, suddenly moves away from the opponent and turns around, so that the eyeball keeps moving, the blood circulation is enhanced, and the meridian function of the eye is improved, thus eliminating or alleviating eye fatigue and preventing myopia.
Bouncing exercises can strengthen the brain and improve intelligence. Exercise can strengthen the body and strengthen the brain because exercise can promote a variety of neurotic vitality in the brain and make the brain's thinking and reaction more active and agile. At the same time, exercise can improve heart function, speed up blood circulation, and make the brain enjoy more oxygen and nutrition. The most suitable aerobic exercises for teenagers are skipping rope, kicking shuttlecock, jumping rubber bands, dancing and so on.
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.
Attention should be paid to campus fitness. Although people are busy at work now, many people still go to the gym to exercise after work for a healthier life. There are many sports facilities in the gym, which means we can exercise more. Of course, there are also many problems that need attention in fitness. Let's take a look at these issues together and pay more attention in the future.
VS amount of exercise
1。 Less than 1 hour
Principle: You don't need to supplement food, but you need to supplement water. Suggestion: Drink 150 ~ 300ml of water every15min.
2, 1 ~ 3 hours
Principle: moderate exercise, it is best to replenish sugar to the body in time to avoid hypoglycemia. Suggestion: You can supplement sugary drinks, such as body drinks and other sports drinks. Or drink white water, but prepare foods that can absorb sugar quickly, such as jam biscuits, dried fruits, cereal bars, jelly and so on.
3, more than 3 hours
Principle: For long-term exercise, you need to prepare a lot of water and slow-sugar food (that is, food with slow sugar consumption and gradual heat release). Suggestion: add 0.5 liters of water per hour, as well as small butter biscuits, almond cakes, sweet dairy products, fresh fruits and other foods containing slow sugar.
VS motion time
1, morning exercise
Principle: According to personal preference, you can exercise on an empty stomach or eat normally, but you need to replenish enough water before, during and after exercise. Choice of not getting fat: If you are a little hungry, you can drink some drinks, such as milk, juice, soybean milk and so on. Replenish water and feel full; Add a fiber-rich biscuit or bread.
2. Exercise in the afternoon
Principle: Eat lunch 3 hours before exercise and replenish water. Choice of not getting fat: Rice or other cereal containing carbohydrates can make you energetic during exercise. If you are doing muscle strength training, you should eat more foods containing protein, such as seafood or low-fat yogurt, which will help the growth of muscle tissue.
Step 3 exercise at night
Principle: Exercise within 1 hour after meals is easy to feel tired, because muscle activity needs oxygen-enriched blood, and blood flows to the digestive tract at this time. It is better to do exercise three hours after supper. You can replenish water moderately after exercise, but don't supplement food in large quantities, so as not to affect digestion and sleep. Choice of not getting fat: For dinner, you can choose cereals, fresh fruits, starchy vegetables and other foods that can keep your strength from getting fat. But it is necessary to control the food intake, because the metabolic rate is low at night, and it is easy to accumulate excess calories. If there is little or no dinner, you can add some raisins, cereal and so on. Or yogurt and a small piece of low-fat bread.
Before and after VS exercise
1, before exercise
Principle: Mainly low-fat carbohydrates. These foods are easy to digest and serve as a source of energy during exercise. Recommended: Main courses containing starch (such as rice, macaroni and potatoes), or other cereals; Two kinds of fruits.
2. After exercise
Principle: supplement alkaline food. Because after exercise, the sugar, fat and protein in the body will be decomposed in large quantities, producing more acid, which makes people feel muscle ache and fatigue. If you eat meat or drink acidic foods with high sugar content, such as Coca-Cola, it will increase the acidity in the blood, further aggravate the soreness of human muscles, and make it more difficult to eliminate fatigue in time. Recommendation: You can choose milk, soybean milk, tea, fruit juice (without sugar), mineral water or boiled water. Beans are also a good food choice.
The main purpose of our fitness is to have a good body. If our fitness methods are wrong, it means that our fitness has no effect. I believe you can learn a lot from it by knowing what we should pay attention to in fitness, so we should pay more attention to it in our daily life, especially in fitness.