Articles on scientific sports and physical health 1
With the progress of the times and the development of society, various sub-health symptoms and diseases come to people like floods. The shocking reality has sounded the alarm for us. Appropriate, timely and moderate long-term fitness exercise according to your own needs will always be accompanied by health.
Exercise, health, science and reason
Content 1. If you want to be healthy, you must first know the principle of healthy exercise prescription. The so-called exercise prescription, like a prescription given by a doctor to a patient, is to scientifically and reasonably compile the exercise mode, exercise time and intensity according to the individual's physical condition, so as to guide people to improve their physical fitness and promote health through exercise. Exercise prescription consists of the following four elements.
1. Reasonable exercise: Choose the exercise that suits you best according to your physical condition, educational level and economic situation. Don't blindly follow others and imitate others aimlessly.
2. Reasonable exercise intensity: According to the individual's physical condition, the intense intensity of exercise should be moderate. Don't be too hasty and exercise too much, which is not only useless, but harmful.
3. Reasonable exercise time: The time for each exercise should not be too short or too long, and it should be moderate.
4. Reasonable exercise frequency: The number of exercises per week should be appropriate.
Second, to be healthy, there must be a scientific method.
Among them, exercise can be divided into aerobic exercise and anaerobic exercise according to the most common metabolic patterns.
Aerobic exercise is a lasting exercise. During the whole exercise, the oxygen inhaled by the human body is roughly equal to what is needed. Low-intensity, rhythmic and long-lasting sports are basically aerobic sports, such as walking, jogging, long-distance slow swimming, cycling and dancing. Aerobic exercise is the most effective and scientific method to keep physical and mental health.
Walking: When walking, people will hold out their chests and abdomen, strengthen their leg muscles and make their bodies more flexible, coordinated and beautiful!
Dancing: Daily fitness is boring and monotonous, and it is difficult to arouse people's interest. Therefore, it is more difficult to persevere. On the contrary, rhythmic exercise is more beneficial to the body than leisure exercise, which is easier for people to accept and enjoy. Ribenyi said? When our body moves according to the rhythm of music, our heartbeat and breathing can also be unified in a beautiful rhythm. ?
Running: According to the speed of running, it can be roughly divided into jogging, middle-speed running and fast running. Jogging is equivalent to walking, but not exactly equivalent to walking. China's heart rate is rising slowly. This kind of exercise is mainly used for the elderly, grandparents, people with mobility difficulties and declining health. Running with all one's strength can help them fight against aging and disease. If you can persist for a long time, you will stay young forever.
Medium-speed running, between jogging and fast running, is mainly used for uncles and aunts. After their growing period, their bodies gradually tend to be balanced, no longer? Grow up? This way of running suits them best.
Run fast, very fast, mainly suitable for teenagers. Who are they? Grow up? State, so running can make men's bodies stronger and women's bodies fuller. Not absolutely, of course. Of course, there are many ways, one is specialization, such as 100 meter race; The other is amateur (let's just say that), such as playing football and watching the ball, we should accurately locate, run fast and gallop on the track.
Anaerobic exercise belongs to strength exercise. During the whole exercise, the human body inhales less oxygen than it needs. It is characterized by high exercise intensity, strong explosive force and short duration. Weightlifting, high jump, sprinting and throwing are all anaerobic sports.
Third, be healthy, and second, master the amount of exercise.
As we all know, exercise can keep fit. But people need to master two points when taking part in physical exercise, namely persistence and moderation. Some indicators can be used to control the amount of exercise:
One is the pulse or heart rate immediately after exercise (10 second). After running and ball games, adults should not exceed 140 ~ 150 times/minute, and the elderly should not exceed 120 times/minute.
The second is weight. For example, the maximum weight of weightlifting cannot exceed 70% ~ 80% of the maximum weight I can lift.
The third is time. It is advisable to exercise for 2 ~ 3 hours every day, during which you need to rest many times.
In a word, if you know your basic physical fitness, and exercise properly, timely and moderately according to your own needs, you will have health.
Scientific Sports and Physical Health Chapter 2
In today's society, the ever-changing technology has brought great convenience to our lives, but it has also brought many health problems to people. Some people work, play and play on the computer for a long time. Internet roaming? Brought something harmful to health? Electricity? Brain network syndrome? ; With the improvement of living standards, people's diet structure is gradually changing. While people enjoy rich food, due to excessive intake of nutrients and insufficient energy consumption, modern diseases such as obesity and cardiovascular diseases are caused. Wen Ming? The spread of the disease and the onset age are getting earlier and earlier. It can be seen that physical exercise and maintaining physical and mental health have become a top priority.
Science and technology sports, health, physical exercise
Health, longevity and wisdom are the good wishes of human beings. Since ancient times thousands of years ago, people have been exploring the mystery of preventing diseases and prolonging life. Ancient Greek famous saying:? If you want to be strong, run! If you want to stay healthy, run! If you want to be smart, run! ? Clearly put forward the importance of running to human health. In the era of rapid development of modern society, people are more aware of the value of life, attach importance to the pursuit of quality of life, and the status and value of health are also improving.
Physical exercise can improve the intelligence level, and a normal intelligence level is the most basic psychological condition for people to engage in various activities. Physical exercise activates the right brain intentionally or unintentionally, strengthens the thinking function in images and develops intelligence. It can be seen that physical education teaching is closely related to the intellectual development of the right brain. Physical education teaching is an effective means and way to develop the intelligence of participants.
Establish a good self-concept. Self-concept refers to students' comprehensive evaluation of their physical condition, psychological characteristics and emotions. Is composed of many self-feelings and evaluations, including? Self-positioning? 、? Physical skills? 、? Physical and natural conditions? 、? My hobby orientation? Wait a minute. As we all know, physical exercise can make people strong and energetic, so it is very important to insist on physical exercise to improve students' physical form and psychological quality. Because physical appearance and psychological quality are closely related to the evaluation of students' self-concept, whether they are tall or short, fat or thin, male or female, their individual dissatisfaction with themselves will affect their self-esteem, make them depressed, and then produce an uneasy psychological state and the incidence of depression. Some researchers have found that muscle strength level is positively related to individual psychological and emotional stability and self-confidence. At the same time, it is found that strengthening strength training through continuous scientific physical exercise will improve students' self-confidence and psychological endurance, thus significantly improving individual self-concept.
The World Health Organization recognizes that health is a basic human right. Modern scientific research reveals that aerobic endurance is the most beneficial to people's health among all sports. According to foreign data, the amount of oxygen inhaled by human body in exercise is 8 times that in quiet state, which means that aerobic metabolic exercise (endurance exercise) can make human body get the best oxygen intake. Aerobic exercises recommended by scholars all over the world are brisk walking, jogging, swimming, cycling and aerobic exercise (dancing). These exercises can effectively enhance the ability of respiratory system to absorb oxygen, cardiovascular system load and transport oxygen, and organize the ability of aerobic metabolism and utilization of oxygen, so aerobic exercise has good physiological, biochemical and psychological effects on human body.
The metabolism of aerobic exercise mainly depends on aerobic metabolism, that is, the process that sugar, fat and protein are oxidized into carbon dioxide and water under aerobic conditions. The metabolic process releases energy to synthesize ATP, which constitutes the energy supply system of skeletal muscle aerobic metabolism. Bran, fat and protein are called cell fuels. Among them, sugar is an important part of human tissues and cells, accounting for as much as 70% of human energy sources, and exists in the form of glycogen. When aerobic exercise, muscle glycogen is consumed first, blood sugar is supplemented when muscle glycogen is insufficient, and liver glycogen continues to supplement blood sugar. Long-term exercise can improve the blood flow distribution during exercise, increase the liver blood flow, increase the quality of gluconeogenic free radicals flowing through the liver, and correspondingly increase the probability of being metabolized.
Physical education and healthy lifestyle in college are related to students' future activation and lifelong learning, and also to the cultivation of lifelong fitness behavior. This paper analyzes the influence of sports intervention on college students' body and mind, aiming at providing reference for guiding and promoting college students to form a healthy lifestyle that adapts to modern social life.
First, physical exercise and physical health.
Physical exercise is a kind of benign stimulation to human organs and systems through scientific physical activities, which promotes a series of adaptive reactions and changes in the body's morphological structure and physiological functions, thus enhancing physical fitness and health. Practice has proved that scientific physical exercise is not only beneficial to the growth of human bones and muscles, but also can improve the functional status of blood circulation system, respiratory system, digestive system and excretory system, which is beneficial to human growth and development, improve disease resistance and enhance the adaptability of the body. Physical fitness is influenced by many factors, and physical exercise is one of the most active and effective means to enhance physical fitness.
Professor holman, the current president of the International Sports Medicine Federation, points out that if you insist on eating lunch 10min every day, your heart can be 20 years younger. Scientific physical exercise can improve the regulatory function of the nervous system, improve the ability of the nervous system to judge complex changes in human activities, and make coordinated, accurate and rapid responses in time; Make the human body adapt to the changes of internal and external environment and maintain the normal life activities of the body. With the continuous development of science and technology, more and more people are engaged in mental work. Excessive use of the brain will make brain cells into a state of resistance. If not adjusted, it will lead to memory loss and even neurosis, which will seriously affect health. Scientific research proves that physical exercise has a good stimulating effect on the central nervous system of the brain. Improving the oxygen supply to the brain can eliminate brain fatigue and improve the working ability of the brain. Physical exercise can also make the cerebral cortex timely and accurately mobilize the autonomic nervous system; Enter the working state as soon as possible, so that the brain can react quickly, with a high degree of automation and strengthen its functions.
Second, physical exercise and mental health.
Physical exercise not only affects people's body, but also affects people's psychology. Physical exercise has the function of regulating human tension, improving physical and psychological state, and restoring physical strength and energy; Can improve physical health, make the tired body get a positive rest, and make people energetically devote themselves to study and work; It can cultivate temperament, maintain a healthy mentality, give full play to individual enthusiasm, creativity and autonomy, thus improving self-confidence and values, and making personality develop healthily and harmoniously in a harmonious atmosphere; Group events and competitions in physical exercise can cultivate people's spirit of unity, cooperation and collectivism.
Research shows that aerobic exercise or light physical exercise is helpful to reduce the depression level of patients with mild to moderate mental depression. If it can be combined with psychotherapy, it can reduce depression more effectively than simply doing physical exercise. Physical exercise can exercise the will, but only a strong will can keep exercising. They complement each other and promote each other. Physical exercise is a pleasant activity, which makes people healthy and comfortable, helps to shape a happy, cheerful and healthy mind and promotes the healthy development of personality.
Third, physical exercise and social adaptability.
Sociologists tell us that the spirit, principles and sports ethics of communication and publicity in sports have high social ideal value. It is an indispensable social norm to establish moral concepts such as justice, law-abiding, democracy, competition, cooperation, unity, friendship, modesty and honesty in physical exercise, which is of educational significance to teenagers and even all members of society.
(1) normative behavior. There are various clear and detailed codes of conduct in sports, such as Olympic spirit and principles, sports ethics, competition rules, competition rules and so on. These norms are the necessary conditions for the development of sports, and the cultivation of norms is an essential socialization process for students before entering society. This process can be regarded as a simulated learning process of social laws, regulations and ethics, which helps them understand the significance and importance of obeying social norms.
(2) cultivate self-reliance ability. The process of determining sports goals and striving to achieve them is helpful to cultivate athletes' extreme attitude towards life and make them more independent and self-reliant.
(3) Experience different social roles. If a person wants to meet the requirements of society and obtain the qualification of social members, he must learn to accept the appropriate social roles. In various sports occasions, students have the opportunity to experience different roles and? Do what and how? Social significance, laying the foundation for them to go to society; Therefore, it is of great significance to experience people's subjective efforts to change social status.
(4) What is physical exercise? Emotional intelligence? An effective training method. Physical exercise can promote human health from physiology, management, social adaptation and creativity.
Facing the rapid development of society and the expansion of colleges and universities, today's higher education is facing severe challenges. Society has put forward higher requirements for college students. Only college students who are physically and mentally healthy can become all-round high-quality talents needed by today's society. The fundamental task of higher education is to cultivate all-round high-quality talents for the society. In the process of college students becoming talents, mental health has an important influence. Facing the increasingly serious mental health problems of college students, colleges and universities have taken various measures, but the actual effect is not ideal. Higher education should be based on its own fundamental task, give full play to the unique role of different educational models in higher education, and pay as much attention to the mental health problems of college students as possible, such as the promotion of physical education to college students' mental health, so as to fundamentally alleviate the mental health problems of college students.
Physical exercise can not only strengthen the body, strengthen the brain and improve intelligence, but also regulate life, promote mental health and temper personality, morality and temperament. Walking through the playground, you can see a big sign that says: Exercise for one hour every day, work healthily for 50 years, and live happily all your life. Each of us should attach importance to physical exercise, participate in physical exercise, and let ourselves have a healthy body and a happy mood, and live a good day.
Scientific sports and physical health paper 3
Scientific exercise can not only strengthen the body and shape a perfect figure, but also promote the healthy development of body and mind and improve the adaptability to the environment. Personally, I think the relationship between scientific sports and health is the relationship between means and purpose, that is, taking sports as a means and taking health as the purpose. Reasonable and scientific exercise is the most effective way to improve health and physique, which can play a role in preventing and treating diseases. Can scientific physical exercise be achieved? Fitness, mental health, bodybuilding? Effect. Isn't there a saying: exercise for an hour every day and be happy and healthy for a lifetime!
Keywords: scientific exercise, healthy physical and mental development, bodybuilding
Import language
Health is an important factor for human survival and development. It belongs to individuals and more to society. Health and longevity are the best wishes of mankind for thousands of years. But the existence of health needs scientific exercise, and only through scientific exercise can health be accompanied for a long time. Therefore, it is of great significance to cultivate a lifestyle that adheres to scientific exercise and reasonable physical exercise for strengthening physical fitness and improving health.
First, physical exercise can make people develop healthily.
1, promoting the healthy development of human body.
The growth and development of bones need constant absorption of nutrients. Physical exercise can promote blood circulation and increase blood supply to bones. At the same time, various movements in physical exercise also have a good stimulating effect on bone growth. Through scientific physical exercise, muscle volume will increase, muscle fat will decrease and muscle capillaries will increase. Make your body look plump and firm.
2. It can give full play to human functions. Proper physical exercise is of great significance for maintaining and enhancing human activity ability. People who have been engaged in physical exercise for a long time can enhance their physical fitness and prolong their life.
According to domestic sports science research, physical exercise can improve motor function and the function of heart and circulatory system. Foreign scientists have also done an experiment to make healthy young people stay in bed for 9 days. It was found that their working ability of cardiac circulatory system, respiratory system and metabolism decreased by 265,438 0% on average, and their cardiac volume decreased by 65,438 00%.
Second, physical exercise can promote people's mental health development.
1, cultivate good will quality
Physical exercise, whether organized or individual, has a positive effect on the cultivation and exercise of good consciousness. Persisting in regular exercise requires consciousness and self-control. Anyone who has been engaged in physical exercise for a long time knows that it is impossible to persist for a long time without perseverance and perseverance to overcome difficulties. In physical exercise, you need to complete a certain amount of physical exercise and bear a certain amount of exercise load. Without consciousness, persistence and determination, it is impossible.
2. Adjust people's mood and improve people's spirit.
Good mood mainly refers to the stability and balance of the whole psychological state, which is conducive to maintaining and promoting the stability of the whole body. Engaged in physical exercise, you can adjust your emotions, and under the control of the central nervous system, adjust and balance all aspects of the internal relations of the body accordingly, which will also have a good effect on your emotions and spirits, especially for people who like sports.
Third, physical exercise can improve people's ability to adapt to society.
1, improve the human body's ability to adapt to the environment.
People who have the basis of physical exercise have strong adaptability to the external environment. There are two basic reasons: First, long-term physical exercise improves their health and physical fitness, and the ability of various tissues and systems of the body to withstand external stimuli and coordinate with each other is enhanced under the control of the central nervous system; The second is to take part in physical exercise regularly.
It is carried out in various external environments and conditions, so that the body can be exercised and the adaptability can be continuously improved.
2. Promote social exchanges and friendship.
Physical exercise is a social activity. In the process of physical exercise, people can not only exercise, but also promote social communication and friendship in various exercise activities. So? Healthy? Is the ultimate goal of sports. Put it into college physical education teaching? Health first? The guiding ideology establishes the consciousness and habit of cultivating students' lifelong exercise, thus cultivating college students? Moral, intellectual and physical? The purpose of all-round development.
Fourth, according to your own fitness plan.
For the sake of self-health, for a young man in the golden age of his life, health seems to have a far-reaching impact on his later life. Everyone knows that without a healthy body, life will not be enjoyed no matter how rich it is. So making a good fitness plan is of great significance to me. At my age, people are in the heyday of physical function, and their heart rate, vital capacity, sensitivity, stability and flexibility of bones have reached the best point. From the point of view of sports medicine, insufficient exercise during this period is more harmful to the body than large exercise. Like me, you can do any intensity exercise, and your heart can increase blood transfusion through endurance exercise. In short, I try my best to reserve resources for my future health and exercise.
First of all, exercise can be done every other day on Monday, Wednesday and Friday for about 30 minutes each time. The way is to try lifting weights, such as dumbbells. The load is 60% of the ultimate muscle strength. I should be able to lift the weight between 10kg and 15kg, and repeat the exercise until my muscles feel tired (about 10-65 each time). If I don't feel tired after practicing for many times, I can increase the weight of 10%, and I must exercise the main muscle groups (chest muscle, shoulder muscle and back muscle)
Then, what you need to do is 20 minutes of cardiovascular exercise, such as jogging, swimming, cycling and so on. , the strength is 150- 170 times/min. This will help to increase vital capacity and blood circulation.
Finally, we must carry out brain-strengthening exercise, because brain-strengthening is also a way of fitness. Sometimes I often feel dizzy after getting up in the morning. I know this is mainly caused by insufficient blood supply to the brain. So I thought of a set of brain exercises, which is very effective in relieving dizziness. Brain exercises are roughly as follows:
1. Shrugging up and down: Stand with your feet apart, about shoulder width, lift your shoulders as far as possible, make your head stick between your shoulders, pause for a moment, and your shoulders suddenly droop. Do it for eight times.
Second, the back arm lifting action: the two arms are crossed and straightened behind the back, and then lifted hard, like pushing the top of the head with the shoulder blade. Two or three seconds later, both arms suddenly fall, like hitting the waist (in fact, you can also hit it), and do it again.
Third, the fork hand stretches forward: bend the elbow, cross your fingers on your chest, stretch your hands forward quickly, and bow your head forward quickly so that your head is sandwiched between two straight forearms for five to ten times.
Fourth, the fork hand turns the shoulder action: the five fingers are crossed on the chest, the palms are down, and the shoulders are turned as far as possible. The head must be turned back, paying attention to maintaining the initial posture, and the rotation range should be equal to or greater than 90 degrees. Alternate left and right, do it five to ten times.
5. Shoulder bending back and forth: First, bend your shoulders back as far as possible, as if your shoulder blades are about to touch. Then bend your shoulders forward as if they were close to your chest, put your hands together and repeat five or ten times.
Six, the front and back shoulder movement: elbow flexion, at right angles, rotating shoulders, from front to back, and then from back to front, the number of rotations is not limited.
I believe that as long as I persist, I will gain a lot. Starting today, I will start my own fitness program, because only in this way can I learn what I can't learn in class. Thanks to the teacher's careful guidance for a semester, because you gave me a fairly complete fitness plan.
Verb (abbreviation of verb) conclusion
Scientific exercise can reduce the risk factors of cardiovascular diseases, relieve fatigue and relaxation, reduce anxiety, improve psychological function, improve appearance and self-confidence, maintain and promote muscle strength and joint function, improve cardiopulmonary efficiency, reduce depression and anxiety, improve body composition, prevent chronic diseases and achieve a healthy quality of life. Therefore, only scientific exercise can make physical health and mental health develop in a balanced way.
Verb (abbreviation of verb) reference
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