2. Scientifically arrange long-term physical exercise according to the fitness purpose.

3. Characteristics and precautions of physical exercise throughout the year.

Target: 1. Further understand and apply the scientific arrangement of specific after-meal exercise time.

2. Understand and use science to choose exercise time.

Key points and difficulties:

Reasonable arrangement of exercise time

Teaching methods:

Questioning method, discussion method, teaching method.

Teaching steps:

First, scientifically arrange the exercise time after meals

(a) eating for a period of time should pay attention to avoid causing exercise.

A stimulates the stomach

Blood flow distribution disorder

C affects the sports effect

(2) Several time periods suitable for exercise are as follows:

Morning time: from morning to breakfast;

B morning time: two hours after breakfast to before lunch;

C afternoon time: two hours after lunch to before dinner;

D Evening time: two hours after dinner to bedtime.

Ask the students to discuss the advantages and disadvantages of each time period, and the teacher concludes. Students can choose the time period according to their own situation. )

Second, the scientific arrangement of long-term physical exercise

(A) scientific arrangements for long-term physical exercise according to the purpose of fitness

(2) scientifically arrange physical exercise according to the season.

First, the content and matters needing attention of spring exercises

Matters needing attention in Spring Festival travel rush include place and time, amount of exercise, climate change and sports accidents.

1. Choice of place and time

Spring Festival travel rush had better choose spacious and flat outdoor places with dense trees and fresh air. You can choose parks, playgrounds, Woods, rivers and other places with fresh air, because trees and flowers have the functions of purifying air, adsorbing dust, adjusting temperature and humidity and filtering noise. A large number of negative ions contained in fresh air can regulate the human body, improve work efficiency and increase disease resistance. Beautiful natural scenery is conducive to the human body to go to the old and welcome the new, making people feel relaxed and happy, helping to adjust their spirit and psychology and stimulate the human body's yang. It is best to choose the time in Spring Festival travel rush after sunrise, because plants can carry out photosynthesis well after sunrise, so there will be more oxygen in the air and people can breathe more fresh air. Spring is a windy and foggy season, and the fog contains many harmful particles, which are harmful to cardiovascular system and respiratory system. In industrial cities, harmful substances such as carbon monoxide in the air exceed the standard in the morning, so morning exercises should be carried out after sunrise.

2. Choice of exercise amount

People can choose exercise according to their age, physique and health, and carry out different amounts of exercise. At first, you should choose a small amount of exercise, and it is advisable not to sweat or sweat slightly. Because of too much exercise and sweating, it will damage the yang, affect the yang and growth of the human body, sweat too much, the pores will open and drain, and it is easy to induce a cold due to cold.

Young people can choose running, mountain climbing and various ball games, while old people can choose jogging, walking and Tai Ji Chuan. Need to be reminded, don't forget to go back to the sunny and pleasant environment to exercise. If you feel tired, dizzy, headache, loss of appetite or poor sleep after exercise, you should adjust the amount of exercise. Some elderly people who are weak or usually lack exercise must exercise from childhood to adulthood, while exercise is from easy to difficult, from simple to complex.

3. Pay attention to climate change

Spring is cold and warm, and the climate is changeable. Clothes in Spring Festival travel rush should be suitable, and clothes should increase or decrease with the change of climate and exercise. It is best not to do outdoor sports in foggy and windy days, and avoid outdoor sports in heavy rain to avoid catching a cold.

4. Prevention and treatment of sports accidents

Pay attention to self-protection during Spring Festival travel rush. Moderate exercise will make you feel happy, full of emotions, have a good appetite and sleep well. Patients with coronary heart disease, diabetes and hypertension should take necessary drugs when exercising. Warm-up activities should be carried out before exercise, and finishing exercises should be carried out after exercise. Patients with cervical spondylosis should not do strenuous head movements; Patients with coronary heart disease, asthma and hypertension should not choose strenuous exercise.

If there is a scratch during exercise, you can rinse it with cold water and apply red syrup or purple syrup, or paste a wound cream; Once a muscle strain occurs, stop moving immediately and apply ice cubes or cold towels to the pain area; For lumbar or joint sprain, you can apply cold compress with a cold towel first, raise the injured part, and then apply hot compress after 2-3 days, and you can paste musk analgesic cream.

In short, in the process of spring exercise, due to the change of climate and the difference of personal situation and conditions, many special problems will appear in exercise. As long as it is handled properly, Spring Festival travel rush will be a very pleasant thing.

B. Contents and precautions of summer exercise;

The summer climate is characterized by high temperature, high humidity and sultry weather. However, the human body has a strong adaptability to various climates, which is not inherent in the human body, but cultivated through exercise. Generally speaking, after systematic exercise in summer, the body's heat resistance will gradually increase. Therefore, summer exercise can achieve remarkable results as long as it is done properly. When exercising, you must pay attention to the following items:

1. Exercise should be carried out at noon (except swimming) under the direct irradiation of hot and scorching sun, and should generally be carried out in the morning or evening. If you exercise in the hot sun, you should wear a white cool hat and a light-colored, spacious and well-ventilated thin coat. Indoor sports venues should have good ventilation and cooling equipment.

4. Pay attention to the amount and intensity of exercise step by step, and don't suddenly increase the amount of exercise based on interest. In the process of exercise, you should increase the number of breaks, preferably in a cool place. Practice time is not easy to be too long and too tired, and people who have no exercise habits should pay more attention to it.

3. Exercise in summer, because sweating is more, water and salt are lost more, which is easy to cause heat spasm. If you drink a small amount of cool drinks with low sugar and salt at rest, it can not only supplement the salt reduced by sweating in the body, but also limit the discharge of some water. It should be noted that after strenuous exercise, it is not advisable to eat popsicles and cold food, so as to avoid gastrointestinal dysfunction and cause abdominal pain and diarrhea.

Don't take a bath with cold water immediately after sweating, and wash with warm water after exercise, which is very beneficial to avoid heatstroke.

5. If you find a lot of symptoms such as sweating, fatigue, nausea and dizziness. It may be a precursor to heatstroke. You should stop exercising immediately, come to a cool and ventilated place to rest quickly, and drink some drinks and cold water to relieve the summer heat.

There is much exercise in summer, and people especially like swimming, so it is necessary to talk about the precautions for swimming:

1. Before using natural water sources such as rivers and lakes for swimming activities, we must pay attention to safety and hygiene. Pay full attention to water quality, water temperature, water speed and water depth. It is forbidden to swim under water with pollution, whirlpool and sundries.

Swimming is a sport that has a good influence on human body, but patients with severe heart disease, active tuberculosis, hypertension, otitis media, epilepsy and all kinds of fever should not take part in swimming to avoid accidents or aggravate their illness. In addition, some infectious diseases, such as some skin diseases, severe trachoma, tinea pedis, conjunctivitis, trichomonas vaginalis and other diseases, should not go swimming in the swimming pool to avoid infecting others, and women should not participate in swimming during menstruation.

3. Be prepared for activities before going into the water, do more squats and rub the leg muscles with your hands. After that, spray yourself with cold water, and then go into the water to prevent cramps. In addition, don't stay in the water too long, or stop exercising, and don't be too tired. In hot summer, you can add some salt to your drinking water. Once you have a cramp, you should go ashore immediately, dry your body, massage the muscles in the cramped area, and keep warm.

Beginners should not stay in the water for too long at a time. Generally, after swimming 10~ 15 minutes, you should go ashore to rest. If you often take part in swimming exercises, all the organs and functions of your body are adapted, and the swimming time can be longer, which varies from person to person. If the skin turns from red to white, purple, blue lips, or even goose bumps and chills, you should go ashore as soon as possible, bask in the sun, do some gentle activities, strengthen the heat production process, prevent colds, and wait until your body temperature is adjusted before entering the water.

Whether swimming in natural waters or swimming pools, we should pay attention to eye and ear hygiene. You'd better drop some eye drops after swimming. In order to prevent otitis media, you can plug your ears with vaseline cotton balls or rubber earplugs when swimming to prevent the pool water from entering your ears. When water enters the external auditory canal, don't pick your ears casually. After landing, you can dump the water by jumping on the same side with one foot. You can also use the suction method, that is, tilt your head with water to one side of your ear, press the ear hole tightly with your palm, hold your breath, and then quickly lift your palm to suck out the water.

After strenuous exercise or high-intensity labor, it is not advisable to swim in the water immediately, and you can only go into the water after your body functions return to normal.

C the content and precautions of autumn exercise;

In autumn, the sky is crisp, the blue sky and the cool wind make people want to go outdoors to exercise their muscles. Indeed, it is very necessary to take a good exercise in autumn to meet the test of severe winter, but if you don't master the correct exercise principles and hurt yourself in exercise, I'm afraid you will get twice the result with half the effort, so I especially remind you to talk about methods in autumn exercise.

1, pay attention to clothes to prevent colds.

Autumn is different from summer. The temperature in the morning is already a little low. I usually sweat a lot during exercise, and I will catch a cold if I don't pay attention. Therefore, don't wear light clothes to go outdoors as soon as you get up, but give your body a time to adapt.

2. Replenish water in time to prevent autumn dryness.

From humid summer to autumn, the climate dries up at once, and the temperature drops a lot, so it is easy to accumulate some heat in the human body. Moreover, the humidity in the air is reduced in autumn, which is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleed and dry stool. In addition, water loss during exercise will aggravate the body's water shortage, so you must drink more boiled water and eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables after exercise.

3, step by step, to avoid being too aggressive.

Some people think that a lot of exercise can help them practice well and have strong resistance. Actually, it's not. Exercise is as moderate as eating and sleeping. According to the theory of traditional Chinese medicine, autumn is the stage of convergence and internal nourishment of human essence, so exercise should also conform to this principle, and the amount of exercise should be gradual from small to large. If you feel a little hot and sweaty during exercise and feel relaxed and comfortable after exercise, this is the standard of good effect.

On the contrary, if you are very tired after exercise and still feel unwell, headache, dizziness and eat less after rest, then you may exercise too much, so you must reduce your exercise next time.

4, sports protection to prevent damage

Because in the environment where the temperature begins to drop in autumn, human muscles and ligaments are prone to reflexively cause vasoconstriction, reduce the physiological activities of joints, and easily cause sports injuries of muscles, tendons, ligaments and joints. Therefore, every time you exercise, you should also pay attention to the method of exercise. Besides being fully prepared, you should also pay attention to the range and intensity of exercise, and don't force yourself to do some difficult movements.

5. Morning running exercise is not suitable for roadside.

Jogging on Lin Yin Avenue in autumn and breathing fresh air are good for human health. But in autumn, the climate is dry, and dust is easy to fly and pollute the air. Running on the roadside will increase lung capacity, inhale more dust and harmful gases emitted by cars, which will inevitably increase the harm to the body. Therefore, it is best to choose quiet and clean places such as parks for morning running and exercise, rather than jogging along the road.

6. Keep sleeping while exercising.

Fitness exercise must be carried out in the best mental state and physiological state. Only by putting full emotions into fitness exercise can we achieve the effect of physical exercise and the pleasure of spiritual interest. As the saying goes, "spring is sleepy and autumn is lacking", the climate in autumn is pleasant and the sunshine time is shortened. Taking advantage of this opportunity to ensure adequate sleep as much as possible can not only restore physical strength and ensure health, but also be an important means to improve the body's immunity. Therefore, in autumn, we should follow the running law of human biological clock and develop good sleep habits. At this time, coupled with orderly and scientific exercise, the body can get better and better.

7, adjust diet to enhance physical strength

In autumn, when the weather turns cold, people's appetite will be greatly boosted and their calorie intake will be greatly increased. Coupled with the pleasant climate, people get enough sleep. In order to welcome the arrival of winter, the body will actively store fat to keep out the cold. Therefore, the body absorbs more heat than it releases. Experts suggest that in autumn, we should not only eat more nutritious things to enhance physical strength, but also be careful about weight gain, especially those who are obese. Pay attention to eat more low-calorie diet foods, such as adzuki beans, radishes, bamboo shoots, coix seed, kelp, mushrooms and so on. And don't eat greasy food, so as not to increase the burden on the stomach, and it will also increase the body temperature and blood sugar, which will make people feel depressed and tired.

Contents and precautions of winter exercise.

With the coming of winter and the change of climate, we need to pay attention to some problems in daily exercise to avoid situations that affect our health.

The winter climate is cold, and the metabolic function of human body is not as strong as that of hot weather, which is the high incidence period of many diseases. Strengthening physical exercise is an indispensable health care method. Some protective measures should be taken for outdoor sports in winter.

1. Make sufficient warm-up preparations before exercise.

Generally speaking, when you feel that you are sweating, you should say that you have done enough warm-up. You can use some indoor sports equipment to warm up, or you can warm up outdoors, such as jogging.

2. Wear layered clothes.

Many people think that you can only wear sportswear for outdoor sports because it won't be cold when you exercise. However, the human body generates more heat during exercise, which is only in the middle, and it is very vulnerable to the influence of external temperature when connected in series. Therefore, at the end of rest and exercise, clothes should be added in time.

3. Replenish water in time before and after exercise.

Outdoor sports in winter need as much water as in summer. Drinking water can be ordinary water or sports drinks. In addition, in cold weather, many people want to drink a cup of hot coffee or chocolate before going out for exercise, which is unscientific, because it contains caffeine, which will make people lose water and is the most taboo drink before exercise.