(1) Physiological function research, no disorder or disease (2) Normal body, balancing the official definition of health by the World Health Organization (WHO):
Health refers to a good state of physical, psychological and social adaptation, not just that you are not sick or strong. The key is: the consumption and supplement of the human body are often balanced!
Life lies in exercise. Insisting on physical exercise can not only improve health, but also prevent diseases. Appropriate physical exercise is beneficial to modern college students with increasing study pressure. It can not only improve the quality of sports, but also combine work and rest to give full play to the level of intelligence.
College students usually sit quietly in classrooms, laboratories and study rooms, bowing their heads to study and work. Being in this posture for a long time and not taking part in physical exercise will often lead to various diseases. Such as insufficient blood supply, neurasthenia, thoracic stenosis, muscle weakness, heart disease constipation, etc. Therefore, college students should often take part in physical exercise, because physical exercise can make the heart and gastrointestinal tract get good exercise and make college students energetic. At the same time, physical exercise is an active rest, and brain cells have their own division of labor. During physical exercise, the mental cells that manage muscle activities are in an excited state, while the nerve cells that think about problems are in an inhibited state and get a good positive rest.
The main characteristics of college students' self-exercise are planning and purpose. According to one's physical health and sports ability, combined with the special needs of one's major and future career choice, and considering one's ideal pursuit of future career and life and the existing available objective material conditions, make short-term and long-term self-exercise plans. At the same time, it is necessary to restrain the subject's behavior with planning and adjust and enrich the exercise plan in practice, which is the fundamental guarantee for the effectiveness of college students' self-physical exercise and a powerful weapon for college students to meet the challenges of modern lifestyle and modern standards.
However, due to the lack of physical education knowledge of some college students, which violates the scientific exercise method, we should arrange the exercise time and schedule according to the age, gender, work and study characteristics, fully consider the influence of seasons, regions, natural environment and other factors on the exercise effect, and the amount and intensity of exercise should be from small to large, and gradually accumulate experience and master it during the exercise process. Regardless of the physiological characteristics of the human body, blindly pursue a large amount of exercise, and choose targeted exercise according to the different optimal development periods of various organs of the human body; Not paying attention to the all-round development of exercise disrupts the biological law of physical and mental work and exercises irregularly; Do not pay attention to the sports environment and sports hygiene; A whim, a sudden movement that can't be done from beginning to end, etc. These are unhealthy exercise methods, which should be corrected and avoided in time, because physical exercise is to promote the physical development of teenagers and enhance their physique. If you don't exercise properly, it will be counterproductive.
The purpose and demand of college students' self-physical exercise are complex and diverse, sometimes for emotional catharsis, sometimes for fitness, sometimes for getting rid of tension and mental stress, sometimes for improving sports skills and skills, sometimes for recovery or growth after illness, and sometimes for improving the working efficiency of the brain. In short, when choosing the means and methods of physical exercise, we should consider our special needs and make the best use of them. For example, you can choose games, sports and entertainment; In order to vent their emotions, they can have exciting sports; In order to overcome the psychological emergency and eliminate nervousness, you can choose swimming, sunbathing and other sports methods.
1, here, introduce several modern popular exercise methods.
1. 1 aerobic exercise method refers to the method that exercisers exercise without negative oxygen during exercise. This exercise mode has moderate exercise load, which can effectively improve cardiovascular and respiratory functions, promote metabolism and reduce fat accumulation. Such as long-distance running, race walking, swimming, cycling, endurance gymnastics and rhythmic gymnastics, hiking and so on.
1.2 Recreation refers to the exercise method of seeking physical relaxation and enjoying leisure time. This exercise method is not strong, relaxed and happy, and has a special effect of eliminating fatigue. These activities are conducive to the choice of people with weak physique, and lifelong adherence to activities can promote the development of the collective and achieve the purpose of strengthening the body. Such as walking, traveling, outing, hiking, mountaineering, sunbathing, etc.
1.3 health care and health preservation methods There are many health care and health preservation methods handed down from ancient China.
For example, qigong and guidance are precious heritages of the Chinese nation, which have been passed down to this day in fitness and are deeply loved by the majority of exercisers. This exercise method pays attention to the unity of internal and external, gives consideration to both form and spirit, and requires the external activities of the body to be consistent with the internal qi and blood operation, so as to combine the body with health care and achieve the purpose of fitness, disease elimination and longevity.
2, according to certain principles and reality, scientific exercise.
2. 1 morning exercises
People are used to thinking that morning is a good time for exercise. The existing research data show that "morning exercise is not a good time". First of all, the air in the morning is not fresh. In most mornings of the year (especially at 5-8 o'clock), an inversion layer will appear in the lower atmosphere over the land, with a height between 200- 1000 meters. Like a hood, let more smoke and impurities in the city gather under it. In addition, the air disturbance is small in the morning, and it is difficult for smoke and dust impurities to spread to the upper air and surrounding areas, which leads to the aggravation of the air near the ground.
Secondly, from a physiological point of view, experts' research on the characteristics of human biological clock rhythm shows that the sugar content in the liver is the lowest in the morning, and if physical exercise is carried out during this time, the energy of exercise-sugar will be mainly supplied by fat decomposition. After fat enters the blood as an energy substance, the concentration of free fatty acids in the blood increases significantly because the human body cannot effectively use the free fatty acids in it. Some scholars have investigated patients with a history of heart disease and found that medical statistics show that the early morning is not only the peak time of heart attack, but also the time of sudden death, and the incidence rate accounts for 6 1.3%. It is three times higher than around one o'clock in the afternoon. This is mainly because the blood is thick in the morning and it is easy to form blood clots. Doing strenuous exercise is also easy to cause bumps, bruises and sprains.
Of course, it is not to let everyone give up the opportunity to exercise in the morning. For college students, it is still extremely effective to keep exercising 10- 15 minutes after getting up every morning, which can eliminate the "stagnation" phenomenon of human tissues after a night's sleep, enhance the endurance of the whole body, glow the mood of studying for a day and improve the learning efficiency. Such as radio exercises, aerobics, jogging, playing Tai Ji Chuan and practicing martial arts are all good exercises.
2.2 Exercise during extracurricular activities in the afternoon
According to the circadian rhythm of the human body, the best time is 5 pm, near dusk. At this time, most people's physical strength, flexibility, coordination, accuracy and adaptability are at their best. Moreover, the sugar in the human body has also increased to the peak, and there will be no energy metabolism disorder and organ function overload when carrying out various fitness exercises.
There are several reasons why people behave physically at dusk or at night. For example, many training performances are closely related to body temperature. The body temperature is the highest at dusk and evening (during the day, the body temperature usually changes in the range of 1 to 2 degrees Celsius, and reaches the lowest at 5 am). Studies also show that human body temperature is the highest at dusk. Since the research has found that this kind of physical fitness changes very little, unless you are a competitive athlete, it will not have much influence on you. For competitive athletes, small changes in physical fitness will affect whether they can reach the best level. By the way, when you are preparing for the competition, experts suggest that the best training time is the same as the competition time. This can make your body rhythm more suitable for this time and environmental factors. (such as outdoor temperature and pollution level).
2.3 Physical activities before going to bed
Exercise before bed is also very effective. This is because the role of physical activity before going to bed can be maintained throughout the sleep process, especially doing some exercises to deepen breathing, such as moving diaphragm or dilating thoracic artery. This kind of exercise can make the whole system of human body oxygenated. People who are in a more aerobic state not only have a good sleep, but also greatly accelerate the speed of relieving daytime fatigue and make their bodies recover well. Especially for people with insomnia, exercise before going to bed is a necessary condition to cure insomnia. The heat discharge brought by bedtime activities can not only regulate the metabolism of the whole body, but also restore the benign fatigue after exercise through a night's sleep. Especially taking a bath after exercise before going to bed will make you fall asleep very comfortably, which is undoubtedly the best way for neurasthenia patients to fall asleep. Exercise items such as walking, doing exercises, sit-ups, pull-ups, standing long jump, push-ups and so on.
3. Grasping the intensity of exercise is more conducive to your own exercise. Here's how to control the intensity of exercise by measuring the pulse.
The exercise intensity of pulse per minute 160 is about 80%;
The exercise intensity of pulse per minute 140 is about 70%;
The exercise intensity of pulse per minute 120 is about 60%;
The exercise intensity of pulse per minute 1 10 is about 50%;
Studies have proved that people whose exercise intensity is less than 50% have no obvious exercise effect, while those whose exercise intensity is more than 80% belong to the intensity of exercise training. For the average person, it is appropriate to control the pulse during physical exercise between (1 10- 160) times/minute. Everyone should choose suitable sports activities and time according to their own reality, pay attention to practical results and be practical. When choosing the content of physical exercise, we should make corresponding arrangements with the change of seasons. We don't have to make a decision once and then try for a while. We can adjust or change it if necessary, but we shouldn't change too much. After making your own exercise plan, you should consciously abide by it and persevere.
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