Physical fitness should have a training plan, gradually increase the amount of exercise and the complexity of exercise, so that the collective can have a gradual adaptation process to prevent exercise fatigue and injury. Then, let me share with you the basic principles of fitness. Welcome to read and browse.

First of all, the principle of suitability

FIT is the abbreviation of three English words: Frequency, Intens and Time. It is the basic monitoring principle that we must adopt when engaging in health-oriented sports.

Number of times: indicates a person's cycle, such as the number of times a person exercises every week.

Intensity: that is, the intensity of exercise. The intensity control of aerobic exercise can be achieved by measuring the heart rate. When doing aerobic exercise, your heart rate should be controlled at 60% of your maximum heart rate? Between 80%. In strength training, the principle of FIT monitoring can be implemented by adjusting the weight of training equipment and the number of exercises.

Time: refers to the duration of each exercise. In order to improve the endurance of the cardiopulmonary circulatory system, at least 20? Thirty minutes of aerobic exercise.

Second, the overload principle

Physical fitness should have a training plan, gradually increase the amount of exercise and the complexity of exercise, so that the collective can have a gradual adaptation process to prevent exercise fatigue and injury. Overload principle refers to the fact that when doing physical exercise, the body or specific muscles are stimulated more strongly than when they are not exercising, or the stimulation intensity that they have adapted to is stronger.

Third, the principle of gradual progress.

The gradual principle is an extension of the overload principle. This principle means that when implementing an exercise plan to enhance a certain physical quality, the load should be gradually increased.

Fourth, the principle of safety.

The principle of safety requires that we should always pay attention to protect ourselves in the process of fitness and make safety the first. Its main contents include:

(1) Don't blindly participate in activities beyond your ability.

(2) If possible, please ask the physical education teacher or kinematics expert to prescribe exercise for you according to your physical health.

(3) Before each exercise, you must be fully prepared to prevent sports injuries.

(4) Exercise should be suspended after meals, when you are hungry or tired: it is not advisable to exercise with greater intensity when you are sick.

(5) Don't go into the water or dive in unfamiliar waters.

(6) After each exercise, tidy up and relax.

(7) Don't drink plenty of water during exercise; It is not advisable to take a cold bath immediately after exercise.

(8) Before making or implementing your own exercise plan, you must go through physical examination and doctor's approval.

Verb (abbreviation of verb) principle of comprehensiveness

The principle of comprehensiveness means that physical fitness must pursue the all-round and harmonious development of body and mind, so that the body shape, function, physical quality and psychological quality can develop in an all-round and harmonious way.

Sixth, the principle of restoration

Because the overload principle requires the exerciser to increase the intensity and amount of exercise during physical activities, the body will be tired. According to? Excessive recovery? Is the improvement of human function through the principle of load? Tired? Recover? Improvement and so on. Therefore, if you want to get the most benefit from exercise, you must pay attention to rest before the next exercise to restore your physical strength.

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