What is the principle of moderate exercise? Both sedentary office workers and student parties need exercise. Many people will choose this sport when they lose weight, and they may grow taller if they insist on exercising. Exercise is what we often do. Let me see what is the principle of moderate exercise.

What is the principle of moderate exercise? 1 1, comprehensive exercise.

The principle of strengthening the functions of various parts of the body can comprehensively coordinate the shape of the body and the functions of various organ systems, and improve the physical quality and basic activity ability of the human body. Promoting graceful posture and perfect function and improving the adaptability of the body to nature are the first principles that should be paid attention to in physical exercise. When arranging exercise programs, we should pay attention to strengthening the activities of all parts of the body so that all muscle organs can participate. Choose a variety of projects to achieve the purpose of full-body exercise. In order to be effective, intensive exercises aimed at individual insufficient parts should also be carried out on the basis of comprehensive exercises.

2. Always make unremitting efforts

Adhere to the principle that the human body is complex, and no matter what kind of exercise, it will be effective if it is adhered to. Fishing for three days and drying the net for two days are not only ineffective, but sometimes counterproductive. Only by adhering to regular exercise and gradually increasing the amount of exercise or prolonging the exercise time can we promote muscle development and organ function and achieve the effect of exercise.

Step 3 do your best

Step by step. The principle of exercise amount is exercise load, which determines the quality of exercise effect. If the amount of exercise is too small, the body can bear it without mobilizing the potential of internal organs, and the exercise effect is not obvious. If you exercise too much, it will affect your health. Therefore, according to children's age, gender and physical condition, we should make a personalized exercise plan according to our abilities. To improve physical fitness, we should follow the principle of gradual progress. There are two common methods to test the amount of exercise.

What is the principle of moderate exercise? 2 control weight. The principles of moderate exercise are as follows:

1. Get a sense of pleasure, fun and accomplishment in sports: Intense sports can cause shortness of breath, difficulty or unbearable heat, so it is not easy to feel happy and comfortable, so exercise should be moderate, based on the extent to which you can talk to yourself or your partner in a fashionable way. The skill or difficulty of exercise need not be too high, so as not to cause the dieter to feel depressed and fail.

2. Exercise should be implemented anytime and anywhere and integrated into life.

It is the basic principle to increase physical activity opportunities and reduce static lifestyle. Watch less TV for 30 minutes every day and walk for more than half an hour; Sleeping less every day 1 hour and spending 1 hour chatting with friends or shopping are just killing time in ball sports centers and fitness clubs. Choose some sports that suit you, such as stepping on the bench is a good family sport, which takes up no space and is convenient to implement at home. The bench is only about 30 cm high, so it should be stable and not easy to cross. It is good aerobic exercise to control the speed or frequency (such as 96 beats per minute or 120 beats) and get on the bench (4 beats to complete one step on the bench). These methods are nothing unusual, and they don't need a lot of expensive weight-loss fitness equipment, but on the whole, they can effectively control weight. But there is a premise, that is, we must stick to it and make it a part of daily life habits, not a panacea for emergencies when summer comes.

In addition to following the principle of moderate exercise, you can also control your weight with drugs. At present, there are many diet pills on the market, but all of them have withdrawn from the market one after another because of safety problems. Orlistat is a lipase inhibitor, which directly blocks the absorption of fat in food, makes the intake of calories and fat less than consumption, and reduces the fat stored in the body, thus achieving the purpose of losing weight. Shuerjia is also one of the few OTC weight-loss drugs in the world, and it is also a rare weight-loss drug that has been proved to be effective and safe in obese adolescents aged 12 ~ 16.

What are the principles of moderate exercise 3 1? The so-called moderate exercise can be calculated by the following formula if the heart rate during exercise is taken as the standard: the heart rate of people under 60 years old during exercise = 180- age (10); People over 60 years old: heart rate during exercise = 170- age (10).

If you feel unwell or tired after exercise, or your heart rate has not returned to a quiet state after 15 minutes of exercise, it means that you have done too much exercise and should adjust it in time.

Momentum is usually carried out more than three times a week for about 30 minutes each time, or twice (each time 15 minutes). There are many kinds of sports, among which walking is the best exercise for the elderly, and most other sports, such as jogging, brisk walking, health qigong and community fitness spots, can be chosen.

2. If the amount of exercise is appropriate, it can also be reflected by other indicators: ① Body mass index (body mass index): Body mass index can usually reflect whether your current weight is suitable for your height, so as to determine whether you need to increase the amount of exercise. For the average person, under normal circumstances, it is an ideal interval to maintain the body mass index at18,5 ~ 24,9. Calculation method of body mass index (BMI) = weight (kg)/height (m)/height (m). ② Muscle endurance, muscle strength and flexibility: Muscle endurance refers to the endurance that muscles can effectively contract and relax, muscle strength refers to the maximum external force that muscles can overcome in a contraction process, and flexibility refers to the range of motion that a joint or a series of joints can produce. These three indicators should be able to reach the standard through moderate exercise. ③ Blood pressure: A healthy blood pressure index should be the result of proper exercise. Not too high and not too low.

Exercise place

Analysis: Try to exercise in sunny and oxygen-rich places, such as outdoor or suburban exercise. If indoors, choose a place with ventilation and corresponding disinfection measures.

Exercise mode

Choose some simple, safe and lasting sports. I suggest you choose aerobic exercise, such as walking, jogging, skipping, cycling, Tai Ji Chuan, dancing and so on. When walking or jogging, you can consciously strengthen your breathing exercise. The greater the intensity of active deep breathing, the more air inhaled, which can enhance the ventilation of the lungs. Moreover, active exertion will effectively increase the activity of the lungs, so that all tissues in the lungs are stimulated to a certain extent, which will increase the elasticity of alveoli and develop pulmonary blood vessels. It is of great significance to lung health.

Exercise standard

Analysis: Choose reasonable exercise time and frequency. To achieve the purpose of exercise, exercise for 30 minutes at least three times a week, or twice 15 minutes each time.

Exercise intensity

Safe exercise intensity can be calculated by touching the pulse of the wrist. Usually, the pulse rate at the end of exercise is 170 times per minute MINUS your age, which is a safe exercise intensity. If there was no watch calculation at that time, you could feel a slight sweat after exercise.