Whether fitness is effective or not can only be perceived after a period of exercise. The embodiment of the effect can be considered from the following aspects:

1、

Subjective feeling

If the exercise load is properly arranged, the subjective feeling of the exerciser should be energetic, energetic, comfortable and eager to exercise.

2、

Sweating amount

When the exercise load is appropriate, the human body may sweat slightly or moderately. If the load is too large and the body is too tired, the exerciser will sweat and get soaked. Of course, the amount of perspiration depends on temperature, air pressure, wind speed and water consumption.

3、

mood

Emotion is a "barometer" of people's health, and it is also a subjective indicator to measure the load borne by the human body. Generally speaking, the human body has the need for exercise, and when this need is met, people will have a pleasant emotional experience.

4、

appetite

In the process of physical exercise, the human body consumes a lot of energy. Generally speaking, if the physiological reaction is normal and the body is healthy after exercise, people's appetite will be strong and their food intake will increase.

5、

sleep mode

If the physical exercise load is appropriate, you should generally sleep well, sleep deeply, dream less, feel energetic after waking up, and be in a good state of work and stress.

6、

Work efficiency and living ability

If the fitness load is appropriate, you will be full of energy, concentration, quick thinking, clear memory, studious, adaptable, confident and capable of living in your work and life.

The above is a qualitative judgment. The objective quantitative judgment indicators are:

7、

Morphological index

The test of adult morphological indicators mainly includes:

Perimeter index: arm circumference, leg circumference, chest circumference, waist circumference and hip circumference. Under normal circumstances, the bigger the waist circumference, the more obvious the degree of obesity.

Abundance index: for example, body mass index (body mass index) (weight kg/ height m2), 18.5 ~ 23 is normal; If it is greater than this value, it is overweight and obese. There are also height standard weight comparison table, Ketole index and so on.

Body composition index: such as measuring the thickness of skin folds in arms, back, abdomen and legs. When measuring the percentage of body fat, it is more than 20% for men and 30% for women, indicating that body fat exceeds the standard.

8、

Respiratory and circulatory function index

Cardiovascular indexes mainly include: blood pressure (100 ~140/60 ~ 90 mmhg is normal), heart rate, electrocardiogram, hemoglobin, blood lipid, cholesterol, high and low density lipoprotein, etc.

Lung function indicators mainly include: vital capacity, maximum lung ventilation, chest circumference difference, breath holding time, etc. Measuring the morning pulse can reflect the fatigue and functional state of the body. If the morning pulse remains stable or gradually decreases, it is a good performance of exercise; If the morning pulse is more than 5 times/minute, it is a sign of fatigue and functional decline.

Cardiovascular exercise test: a test of cardiac function index. Exercise mode: 30 squats in 30 seconds (1 time/1 second). Cardiac function index = (p1p2-P3-200)/10. Where P 1 is the pulse at rest, P2 is the pulse of 15s ×4 immediately after exercise, and P3 is the pulse of 15s×4 one minute after exercise. Evaluation: The smaller the index, the better the cardiovascular function.

9、

quality index

Exercise frequency, duration and distance are usually used as test indicators.

Myth 1: Some people don't have time to go to the gym to exercise, and they will choose to do some basic and effective simple exercises at home in order to lose weight. Sit-ups are a way that many people choose. Many people think that as long as they keep doing it, they can achieve the goal of losing weight.

Error correction: Simply relying on sit-ups can only achieve local fitness effect, because sit-ups are directly aimed at abdominal muscle groups, and the effect of long-term exercise may strengthen abdominal muscle strength, but other parts of the body, such as thighs and buttocks, get less exercise. Therefore, the first thing to pay attention to is to effectively combine sit-ups with other fitness methods in order to achieve a perfect weight loss effect.

Myth 2: Usually, many people do sit-ups quickly and fiercely, thinking that this is a manifestation of strengthening abdominal muscles. In fact, it is easy to strain the abdominal muscles.

Error correction: The correct way is to cross your hands on your chest and control your abdomen when sitting up. Or to increase the difficulty, put your hands behind your head and try to separate your elbows to achieve the exercise effect.

Myth 3: When many people do sit-ups, their bodies will naturally deviate in a certain direction. This is not right, it will make the abdominal muscles move unevenly and lose their shape.

Error correction: You should try to control the direction of supine, don't deviate from the straight line, and slow down to exercise the control ability of abdominal muscles. It is best to feel the movement of abdominal muscles when you get up.