Basic principles of physical exercise
Principle of comprehensiveness
The principle of comprehensiveness refers to improving body shape, function and function through physical exercise. Quality and psychological quality are all-round and harmonious development, which is also the purpose of physical exercise. To do this, on the one hand, try to choose sports that have a comprehensive impact on the body, such as running and swimming; On the other hand, you can also focus on one, supplemented by other exercise programs. It is worth noting that you should not exercise excessively.
(2) the principle of regularity
The principle of regularity is to insist on long-term, uninterrupted and persistent physical exercise. As we all know, life lies in exercise, and the most important thing in exercise is persistence. The human body can only be strengthened through regular physical exercise. According to the principle of "make the best use of things and discard them", if you stop exercising for a long time, the functions of various organ systems will gradually decline and your physique will gradually decline. Therefore, taking part in physical exercise must be persistent, and you can't fish for three days and dry the net for two days.
(3) the principle of gradualism
The principle of gradual progress is that the requirements, contents, methods and amount of physical exercise should be gradually improved according to everyone's actual situation, from easy to complicated, from small to large. Scientific research shows that the function of human organs can not be improved at once, but a process of gradual development and improvement, that is, the exercise effect is a complex process of gradual accumulation from quantitative change to qualitative change. If you violate the principle of gradual progress and rush for success, you will not only fail to effectively enhance your physical fitness, but also damage your health. Therefore, physical exercise should be carried out purposefully, planned and step by step. When arranging the exercise load, we should pay attention to gradually improving from small to large, and the principle is to improve-adapt-improve-adapt.
Personality principle
The principle of individuation means that everyone who takes part in physical exercise should be based on his own actual situation? , choose the content and method of exercise and arrange the exercise load. Objectively speaking, everyone who participates in physical exercise has different situations, such as age, gender, health status, exercise basis, nutritional status, life and work and rest system. Therefore, exercisers should make correct estimates according to their own conditions, proceed from reality, and make the exercise load suitable for their own health, so as to achieve good exercise effects.
(5) the principle of consciousness
The principle of consciousness refers to physical exercise, which comes from the inherent needs and conscious actions of the exerciser. Exercise lies in self-awareness, and exercisers should link the purpose and motivation of exercise with establishing a correct outlook on life. Only in this way can they help to form or maintain their interest in physical exercise, mobilize and exert greater initiative and enthusiasm, and carry out physical exercise on the basis of self-awareness in order to achieve better exercise results.
What effect does physical exercise have on adolescent health?
1, which can prevent cardiovascular diseases.
2. It can improve respiratory system function and enhance lung function.
3. It can improve the function of nervous system, increase the blood volume and energy supply of brain, promote the metabolism of brain tissue and enhance memory.
4. It can thicken muscle fibers, enhance the toughness and ductility of muscles and joints, improve the blood supply of bones, promote the development of bones, and contribute to the improvement of the body.
5. It is beneficial to cultivate students' strong will and team spirit.
Physical exercise should follow the following principles
1, step by step: don't rush for success, do what you can according to your physical condition, gradually increase the amount and intensity of exercise, and let your body have an adaptation process. Pulse is measured immediately after general exercise, and the pulse beats 130- 170 times per minute. Feeling a little tired, it is advisable to eliminate fatigue quickly after rest.
2, comprehensive exercise: Teenagers should carry out a variety of sports to ensure the balanced development of the body.
3. Individualized therapy: arrange exercise according to age, gender, health status and hobbies.
4, regular exercise: through persistent physical exercise, you can gradually receive results.
5, reasonable nutrition, adequate sleep: physical exercise has a large demand for materials and high nutritional requirements for food, so we should pay attention to supplementing nutritious food, try our best to meet the needs of the body, and at the same time have enough sleep.
How to conduct self-monitoring
1, subjective feeling: Under normal circumstances, physical exercise should be full of energy, physical strength, eager to exercise, no discomfort, good sleep, full of energy after waking up, good appetite, and want to eat a lot after exercise. If you are in a bad mood, tired from exercise, very tired during or after exercise, especially if you have a lot of cold sweat at night, you should adjust the amount of exercise or suspend exercise, and then exercise according to the exercise prescription after recovery.
2. Objective check: Evaluate the amount of exercise by measuring the pulse number, changing the rules, observing the weight change and body reaction. If the pulse at rest is measured the next morning after exercise, if the number of times per minute is more than 12 times than in the past, it means that the body is not responding well and the amount of exercise is not appropriate. In addition, if the weight does not increase or even gradually decrease for a long time, it may be excessive exercise and should be adjusted in time.
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