1, safety principle ranks first.

Regular and moderate exercise can promote physical and mental health, but due to the lack of understanding of their own sports ability, they choose inappropriate sports, the amount or intensity of exercise is too large, and they lack preparation and finishing activities. , may cause unnecessary harm and even lead to tragedy.

2. Fitness development should be comprehensive.

The understanding of the principle of all-round physical development can be divided into two parts. The first is to pay attention to the full participation of all parts of the body and organ systems. We can achieve this goal by taking part in some daily whole-body exercises such as running and swimming. In the process of strength training, we should not only pay attention to the full participation of all muscle groups, but also pay attention to the left-right symmetry of muscles and the balanced and coordinated development of different parts.

3, step by step in a planned way.

The principle of step by step refers to scientifically increasing the time and intensity of fitness activities, emphasizing the gradual increase of exercise load according to the individual's adaptability to fitness activities, so as to continuously improve physical function and exercise ability and achieve the best effect of fitness activities.

4. It varies from person to person.

In the process of exercise and fitness, we should make personalized exercise and fitness programs according to different people's genetic characteristics, functional characteristics and exercise habits.

Matters needing attention

1, pre-exercise screening and exercise ability evaluation

Simple self-screening can be done before exercise. If people at risk of cardiovascular disease (such as hypertension, family history, etc. ), the risk factors of cardiovascular diseases should be evaluated and graded first, with age, family history, smoking history, sedentary lifestyle, obesity, hypertension, dyslipidemia, high cholesterol and abnormal glucose tolerance as risk factors.

The middle-risk population with two or more risk factors should consult a doctor before high-intensity exercise, but low-intensity exercise such as walking is not affected. For high-risk people who have symptoms or have been diagnosed with certain diseases, they should consult a doctor before exercising.

2. Design a suitable fitness plan.

Designing an appropriate fitness program before exercise can help us control the exercise time, frequency and intensity effectively. In addition, choose suitable exercise according to personal conditions, such as the elderly are not suitable for doing too much static strength training, Tai Ji Chuan, walking and other sports may be more suitable for the physical and mental characteristics of the elderly, and obese people participating in some water sports are conducive to reducing fat and protecting joints.

In the fitness plan, the preparation in the early stage and the stretching finishing in the later stage can not be ignored. Inadequate preparation is an important cause of sports injury, and stretching and relaxation after exercise can effectively alleviate adverse reactions such as muscle soreness.

Extended data

Matters needing attention in autumn fitness

Fitness in autumn can not only relax nerves, but also exercise. However, due to the large temperature difference between morning and evening in autumn and the dry climate, we must pay attention to related matters if we want to receive good fitness effects.

1, to prevent sports strain, because people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease, joint range of motion decrease, and the ability of the nervous system to command muscles decreases. If you don't make adequate preparation before exercise, it will cause joint ligament strain and muscle strain. The time and content of warm-up activities can vary from person to person, and fever is generally appropriate.

2, to prevent colds and excessive exercise, autumn morning temperature is low, you can't wear light clothes to outdoor activities, you should increase or decrease clothes according to outdoor temperature changes. It is not advisable to take off too much at a time when exercising. You should wait until your body is hot before taking off too many clothes. Don't wear sweaty clothes and stay in the cold wind after exercise to prevent your body from catching cold.

3, pay attention to prevent autumn dryness, autumn climate is dry, the temperature is low, it is the season when liver qi is strong and liver qi is weak, which is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds and constipation. For athletes, after each exercise, they should eat more food, such as pears, sesame seeds, honey, tremella and so on. It can nourish yin and moisten the lungs and replenish body fluids.

4. If you sweat too much during exercise, you can add a small amount of salt to boiling water to maintain the acid-base balance in the body and prevent muscle spasm. When supplementing, take a small amount, multiple times and slow drinking as the criterion. In addition, if you are doing long-distance running, you should also drink appropriate amount of sugar boiled water to prevent adverse physiological reactions such as hypoglycemia, dizziness, sweating and limb fatigue.

5. There is an old saying that "spring is sleepy and autumn is lacking". Therefore, autumn fitness should be done according to one's ability, and you can't try to be brave and win, otherwise you will be tired and depressed and prone to accidents. If you still feel unwell, headache, dizziness and chest tightness after exercise, you have exercised too much. Next time, you should reduce the amount and intensity of exercise.

China News Network-Four Principles of Scientific Fitness: Safety First, Design an Appropriate Activity Plan.

China News Network-Five Most Pleasant Things for Outdoor Fitness Activities in Autumn.