(1) When is the best time to exercise? It is advisable to exercise at 3 or 4 pm when the air quality is the best. 6 ~ 9 am is the time when blood pressure is the highest in a day, and exercise is more likely to get sick.
(2) What is the best exercise? Generally do aerobic exercise, and middle-aged and elderly people had better go quickly.
(3) How to master the effective amount of exercise? Recommend the concept of "three, five, seven". "Three" means exercising for more than 30 minutes at a time, and "five" means exercising at least five times a week. "Seven" means that the heart rate per minute after exercise must reach 170 minus my age.
Characteristics and requirements of fitness exercise
Fitness exercise with scientific fitness as its main purpose has corresponding requirements in exercise intensity, exercise time and exercise items.
1? Exercise intensity
People of different ages, sexes and different health conditions have different requirements for exercise intensity when they are engaged in fitness exercise, but they generally have a range and the same law. People often measure the intensity of exercise by the number of beats per minute of the heart. The range of exercise intensity that is valuable for improving health level is called the "value threshold" of fitness exercise, and its upper limit is 180 beats/minute, that is, the exercise with the intensity above 180 beats/minute is worthless for improving health level, and sometimes it is harmful to health. For adults without obvious diseases in China, the exercise intensity formula commonly used in fitness exercise is:
180- age = heart rate per minute (exercise intensity)
This formula is a general requirement for the exercise intensity of adults. Due to the different requirements of different organs of the human body, the requirements for exercise intensity are also very different, such as preventing bone hyperplasia and increasing the flexibility of ligaments and tendons. There is no obvious requirement for the intensity of exercise, mainly that the range of exercise should be in place. If you want to reduce blood fat, you need higher exercise intensity, otherwise you can't reduce blood fat. At present, scientists all over the world mostly take the best exercise intensity required for cardiovascular and cerebrovascular function exercise as the appropriate exercise intensity standard for scientific fitness. Because cardiovascular and cerebrovascular diseases are the primary cause of human death, they are called the "first killer" of human beings. Among them, especially the heart function needs protection most. In a person's life, all organs can rest, but the heart can't, and its workload is also great. If a person jumps 75 times per minute, 108000 times a day and 39.42 million times a year, he will "work hard and never stop". Therefore, the heart is the primary protection object. Foreign studies have confirmed that "the best exercise intensity of heart exercise is between 120 beats/min and 150 beats/min, rather than the greater the intensity, the better. Exercise intensity above 180 beats/min is not only beneficial to heart movement, but sometimes even harmful. "
2? Exercise time
People are very concerned about how long a person should exercise every day. Generally speaking, it is enough to exercise for 30 to 60 minutes every day, and the time for the heart rate to reach 120 beats/min ~ 150 beats/min should be 6 to 30 minutes. Generally speaking, the length of exercise time is related to the intensity of exercise. If the intensity of exercise is relatively high, the exercise time can be relatively short within the above range. If the intensity of exercise is relatively small, the exercise time can be longer, such as walking, which can reach 1 ~ 2 hours. However, for people who take walking as a means of fitness, the total amount of walking every day should reach 10000 steps (you can carry it with you for the record).
As for when is the best time to exercise every day? It can be determined according to everyone's living habits, health status and work nature. It's best in the morning and afternoon, and you can exercise at night. Exercise in the morning is fresh, there are many negative ions in the air and less dust. Cool air stimulates respiratory mucosa every day, which is beneficial to prevent colds. Exercise in the afternoon should be carried out where there are trees and flowers. After a long period of photosynthesis, the oxygen in the air increased. But when you exercise at 4 ~ 5 pm, you must pay attention to environmental hygiene, not in places with serious air pollution and more environmental dust. Exercise at night can be adapted to local conditions, mainly taking walks and light activities, and the time should not be too long. The interval from the end of exercise to sleep should be greater than 1 hour.
3? sports
Fitness is different from competitive sports, and competitive athletes have the particularity of sports. For example, basketball players practice playing basketball and gymnasts practice gymnastics. Sports is a special activity for athletes. And fitness has the diversity of sports. For different organs and systems, there are different requirements for exercise. Any kind of exercise can't solve all the fitness problems, just like no medicine can cure all diseases.
The best exercise for young people to exercise cardiopulmonary function is aerobic endurance exercise, and the heart rate is controlled at 130 beats/min ~ 150 beats/min. Such as: long-distance running, swimming, mountain climbing and so on. Long-term exercise can obviously increase the volume of cardiac cavity, slow down the heart rate, increase the cardiac stroke output and improve blood circulation. However, it is also necessary to properly cooperate with weightlifting (60% ~ 70% of the maximum load), dumbbell exercises, pommel horse, horizontal bar and parallel bars to increase the thickness of myocardial wall and make the heart develop in a balanced way. Middle-aged and elderly people should choose jogging, martial arts, tennis, badminton, table tennis, bowling and other sports with a heart rate of 120 beats/min to 130 beats/min according to their own health conditions.
For the exercise of reducing blood fat, the endurance events with higher exercise intensity with a general heart rate within the range of 180 beats/min have better effects. For middle-aged and elderly people, jogging with heart rate 120 ~ 150 times/minute can be used to prevent other adverse effects. Prolonging this exercise intensity appropriately can improve the effect of reducing blood lipid.
For the prevention of lumbar spondylosis, cervical spondylosis and scapulohumeral periarthritis and the maintenance of flexibility of muscles, tendons and ligaments, there is no requirement for exercise intensity. The best exercise is aerobic exercise, and the key is to keep the exercise range in place. For the prevention of lumbar spondylosis and cervical spondylosis, it is mainly the backward movement of the waist and neck, and for the prevention of scapulohumeral periarthritis, it is mainly the action on the arm. All kinds of calisthenics are designed according to the anatomical and physiological characteristics of the human body, and also have the functions of increasing synovial fluid in the joint cavity and protecting the articular cartilage surface, so calisthenics is also the best exercise to prepare for activities before exercise.
Because the requirement of scientific fitness is to improve physical and mental health, modern people pay more and more attention to the influence of mental factors, and many relaxed and pleasant fitness methods are highly valued by people, such as aerobics, rhythmic gymnastics, Tai Ji Chuan, disco, ballroom dancing, fitness dance, and antagonistic sports with relaxed and pleasant characteristics, such as tennis, badminton, bowling and gateball. It has also aroused widespread concern.
In a word, you can't do fitness exercise alone. It is best to take aerobics as a preparatory activity, and then choose 1 ~ 2 the exercise that is most suitable for your own practice.
(2) Matters needing attention in fitness exercise
Fitness exercise should first determine the exercise intensity, exercise time and exercise items according to one's gender, age and health status. We must do it step by step, we must make preparations, and we must persevere. The main points to note are as follows:
1? Selection of sports venues
The best exercise place is in the Woods, beside the lawn, in the park or on the playground. The air should be fresh, the dust should be less, the ground should be flat and clean, and the area per person should be more than 4 square meters during exercise. People who live in high-rise buildings and exercise indoors should choose places near windows or balconies, and open windows when exercising.
2? Prevention of sports injuries and diseases
Sports injuries and diseases are common in the training and competition of competitive sports, and rarely occur in fitness activities. However, sometimes due to uneven ground, or careless exercise, ankle sprain, muscle ligament strain, and sometimes dizziness, dizziness and other phenomena due to hungry exercise, prevention methods: First, carefully prepare for activities. Aerobics is the best content, which can not only meet the requirements of warm-up activities, but also have irreplaceable fitness functions of other sports. The second is to pay attention to the hygiene requirements of the sports ground, and the third is not to exercise on an empty stomach. Of course, don't exercise immediately after eating.
3? Matters needing attention in exercise for the elderly.
The physiological functions of the elderly are declining in all aspects, and some diseases are caused by the decline of organizational structure and function, such as hyperosteogeny, arteriosclerosis, senile hypertension, hyperlipidemia, coronary heart disease, Alzheimer's disease and so on. This is an important physiological feature of the elderly, and their psychology is often manifested as loneliness, emptiness and depression. Therefore, when the elderly exercise, they should pay attention to doing less head-down exercise. Second, do less or don't hold your breath. The third is to participate in sports activities in group activities as much as possible and participate in sports that can promote spiritual happiness. Fourth, exercise should be gradual, and don't rush for success. Fifth, patients with chronic diseases should not stop taking drugs at will after participating in exercise. Only when the health level is gradually improved and the symptoms are alleviated, should the drug be gradually reduced.
4? Physical exercise and reasonable nutrition should be closely coordinated.
After young people engage in ball games, long-distance running, aerobics, weapons exercises and other sports, their vitamin consumption and blood lactic acid content increase, so they need to supplement alkaline foods such as vegetables and fruits. After exercise, we should control the intake of "sour" food such as meat and bean products, which is conducive to the elimination of fatigue. You can eat meat and soy products at other times. On the other hand, due to the increase of appetite after exercise, we must control our food intake to prevent obesity. The weight of young men should be controlled between: height (cm)- 100 = weight (kg) and height (cm)- 105 = weight (kg). For example, the height 170 cm and the weight should be between 65 kg and 70 kg. The weight of young women should be controlled around the height (cm)-105 = weight (kg).
After physical exercise, the elderly should eat more foods rich in vitamins, such as vegetables and fruits, especially foods containing vitamin C and vitamin E, and foods rich in protein and calcium, such as milk, lean meat, eggs and beans, and take in carbohydrates appropriately. Eat less fat, especially animal fat, but don't skip it. The control of exercise and food intake should be based on proper weight. Common indicators are the same as those of young men and women.