To know the three minefields of campus fitness, it must be clear that the ultimate load intensity and load amount are not the best scheme for teenagers' physical exercise. You must consider your physical condition when exercising. Now let's share the three minefield skills of campus fitness.

To know the three minefields of campus fitness 1, first of all, do what you can to prevent injuries.

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.

Second, scientifically arrange the 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.

Third, 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.

You should know the three minefields of campus fitness: minefield 1 and overeating.

Just because you exercise doesn't mean you need to double your daily calorie intake. Don't replace dinner with drinks and "high-energy" foods in advertisements. High energy often means "high calorie", and there are many kinds of low-fat meals that can provide appropriate calories, protein and so on.

Minefield 2. The more, the better.

Stop ultra-intense training. When you push a heavy object, you may also strain your muscles and cause muscle damage.

Minefield 3, weekend warrior

It is very wrong to classify the practice of 1 week as a Saturday afternoon. For people who want to lose weight, the more effective way is to keep practicing for a long time.

Minefield four, don't pay attention to drinking water

Don't feel thirsty before drinking water, and replenish the lost water in time during exercise. Enough water should be added before, during and after exercise.

Minefield 5. Ignore warm-up.

You need to warm up for a few minutes before lifting weights or doing aerobic exercise equipment. You can choose to walk slowly or ride a bike. Sweating accelerates blood circulation and warms up muscles and ligaments, thus reducing the risk of sports injuries and improving sports effects.

Minefield 6. Ignore relaxation

Due to time constraints, many people go straight to the bathroom after the last exercise. In fact, it takes several minutes to lower the heart rate to a normal level.

Minefield 7, too strong, can not correctly estimate their own capabilities.

The most vulnerable thing is to lift something too heavy. The safe way to increase muscle strength is step by step.

Minefield 8. posture

If you only pose in front of the mirror or sit on a bicycle and chat, you can neither exercise your muscles nor burn fat. You should encourage yourself to sweat more and make your heart beat faster.

Minefield 9. Don't stretch

Stretching should be done before or after a lot of exercise. In order to reduce sports injuries, please don't stretch your muscles without warming up.

Minefield 10, supported by handrails

If you use handrails to support your weight, it is meaningless to reach the highest level of treadmill or mountaineering machine. You can gently put your hand on the armrest to keep balance and get satisfactory exercise effect.