First, repeat the practice method. Different repetition times have different effects on the body. The more repetitions, the greater the body's load on exercise response. If the number of repetitions continues to increase, the load borne by the body may reach the limit, and even the normal state of the body may be destroyed, causing injuries. Using repetitive exercise method, the key is to master the effective range of load (heart rate under the load with the most exercise value) and adjust the repetition times accordingly. In repetitive exercise, how to control the load and how to repeat it to achieve the ideal effect depends on the actual situation.

Second, the intermittent exercise method People think that the process of physical fitness enhancement is realized in exercise. In fact, the internal strengthening process of physical fitness is mainly intermittent, and it has reached excessive recovery during rest. If you get excessive recovery from rest, then exercise will become meaningless or even ineffective to enhance your physical fitness. Intermittence plays no less important role in strengthening physical fitness than exercise itself. Since ancient times, people have had the experience of calming down. On the basis of modern science, human beings are more clearly aware of the various changes in the body and the importance of maintaining assimilation advantages during intermittent time, so intermittent time is regarded as a basic fitness method. Just like repetitive motion, the interval time should be adjusted according to the effective value standard of load. Generally speaking, when the load response (heart rate) index is lower than the effective value standard, the interval time should be shortened, and when it is higher than the value standard, the interval time can be extended. Adjust the load to the effective value range of the load through appropriate intervals in order to pursue good exercise effect. In practice, when the average heart rate is around 130 beats/min, you should start exercising again. During the interval, don't rest, but rest while walking, such as walking slowly, relaxing your hands and feet, stretching your waist and legs, or breathing deeply and slowly. Because slight activity can make muscles massage blood vessels, help blood return and eliminate waste produced by metabolism.

Third, the continuous exercise method starts from the good effect of strengthening physical fitness. It needs to stop intermittently for a while, and then continue one after another. So we should not only pay attention to intermittence, but also pay attention to continuity. Continuity, intermission and repetition are all realized in the process of unified movement. Continuity, intermittence, repetition and other factors have their own unique functions. The continuous function is that the continuous load is not reduced and kept at a certain level, so that the body is fully affected by exercise. The length of continuous movement should also be determined according to the effective range of load value. It is generally believed that continuous exercise at a heart rate of about 140 beats/min for 20-30 minutes can make all parts of the body get sufficient blood and oxygen supply for a long time, thus effectively developing aerobic metabolism. In practice, the main actions used for continuous exercise are those that exercisers are easy and familiar with, such as running, swimming and disco dancing.

Fourth, the cycle exercise method. Cycling practice consists of several different practice points. When the practice of one point is finished, the practitioner quickly moves to the next point, and the next practitioner follows in turn. Practitioners complete each point of practice, even if they complete a cycle. The circular exercise method does not have high technical requirements, and all events adopt relatively light-load exercises, which are simple and interesting to practice, and can obtain comprehensive exercise and achieve good results in all-round development.

Fifth, change the way of exercise. This method can effectively adjust the physiological load, improve the excitement, strengthen the exercise intention, overcome fatigue and boredom, and achieve the purpose of improving the exercise effect. If you just take part in exercise, you can do more induction exercises and auxiliary exercises. With the improvement of exercise level, the difficulty of exercise will also increase. For example, cross-country running replaces track and field long-distance running. Due to the change of exercise conditions, the athlete's cerebral cortex can constantly produce new and different stimuli, improve the excitement and stimulate the interest in sports, thus improving the body's ability to bear the load and improving the exercise effect. In addition, constantly putting forward new requirements for the content, time and action rate of exercise can effectively adjust the physiological load, make the body constantly adapt to changes, and achieve the purpose of better exercise.

Sixth, the weight-bearing exercise method. Weight-bearing exercise is a method of using barbells, dumbbells, sandbags and other heavy objects to exercise and enhance physical strength. Weight-bearing method is not only used for ordinary people to strengthen their physique, but also for various athletes to carry out physical training and solve physical diseases. In order to strengthen the physique of ordinary people, the load below the maximum nie oxygen and the maximum cardiac output should be adopted. Because excessive load may have adverse effects on cardiovascular and respiratory systems. In order to ensure the good effect of this exercise mode on the body, it can be repeated or continuously for many times within the range of exercise load.