1, principle consciousness, purposeful and planned participation in physical exercise, and fully realize the value and significance of physical exercise subjectively.

2, the principle of comprehensiveness, through a variety of sports forms, contents, methods and means, have a comprehensive benign impact on human tissues, organs, systems and psychology, so that the human body can develop in an all-round and coordinated way and eliminate weak links.

3, the principle of step by step, in the process of physical exercise, the form, content, methods and means of exercise should be from simple to complex, from easy to difficult, and the exercise load should be from small to large.

4, regular principle, according to the goal of physical exercise, planned, systematic and continuous to participate in physical exercise.

5, the principle of reasonable load, according to the purpose of physical exercise, tasks and personal physical condition and characteristics, reasonably determine the load of physical exercise for a period of time and for a long time, and make it adapt to study, work and life.

6, the principle of difference, according to different age, gender, physical condition, living standards, study and work characteristics and the original sports foundation. The choice of exercise time, place, method and exercise load varies from person to person.

Benefits of expanding information adaptability

1, enhance muscle strength and relieve fatigue in daily work.

Through weight training, women's weight can be increased by 30% to 50%. Not only do they think it will be particularly easy to hold children, wash clothes and do housework, but other activities are not easy to cause muscle damage.

2. Burn body fat and accelerate the "manufacturing" of muscles.

A related data shows that if a female friend does weightlifting three times a week for three months, she can lose 1.6 kilograms of fat, and then she can "build" nearly one kilogram of muscle. More importantly, the muscles gained through exercise will continue to burn calories, consuming 35 to 50 calories a day, which is beyond the reach of general aerobic exercise.

3. Don't worry that the muscles are too masculine.

Because the hormone level of promoting muscle growth in women is much lower than that in men, and because women generally don't look very burly in weightlifting training, young American women are very keen on strength training.

4. It can increase bone density and reduce the risk of osteoporosis.

After weightlifting training, the calcium content of female vertebrae can be increased by 13% in just half a year. If you eat properly, you can prevent osteoporosis well.

5. Reduce muscle soreness and back pain

Strength training such as weight lifting can not only enhance the growth of skeletal muscles, but also enhance the hardness of soft tissues and joints. A twelve-year study shows that weightlifting training is very effective in relieving and eliminating chronic back pain.

6. Enhance cardiovascular function and reduce the risk of diabetes.

Weightlifting can reduce the number of "bad cholesterol" and increase the number of "good cholesterol" in the body, and it can also treat hypertension, especially for middle-aged and elderly patients with cardiovascular diseases.

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What are the benefits of women's exercise and fitness? These benefits make your heart beat faster.