Various knowledge about fitness exercises
Various knowledge about fitness exercises. Different exercises are suitable for doing at different times. Exercise is an important way for us to maintain body functions. Moderate exercise can If you are passionate about life and want to exercise yourself, you can consider this sport. The following will share the benefits of various knowledge about fitness exercises.
Various knowledge about fitness exercises 1
Regulating human blood pressure
Exercise and fitness have a good regulating effect on blood pressure and can significantly improve the viscosity of whole blood and plasma. , changes the excitability of autonomic nerves, increases blood vessel permeability, and plays a role in dredging blood vessels.
At the same time, through exercise, the tone of the vagal nerve in the heart is enhanced, while the tone of the sympathetic nerve in the heart is relatively reduced, and the heart rhythm slows down significantly, thereby reducing the burden on the heart, greatly reducing cardiac oxygen consumption, and avoiding the risk of cardiovascular disease. occur.
Enhance your positive emotions
People who regularly exercise can create a virtuous cycle, that is, the more they practice, the better their body will be, and the better their body will be, the more they will love to practice. As a result, the mood is high and the spirit is happy, which has a benign stimulation and regulation effect on the cerebral cortex.
After years of experiments, it has been shown that exercise can increase the excitability of the vagus nerve and relatively decrease the excitability of the sympathetic nerve, thereby improving the function of the nervous system.
Other functions of fitness
In addition to the above benefits of fitness, the functions of fitness are also reflected in other aspects.
1. Body shaping
Running and fitness is a good way to lose weight and shape your body. By jogging to lose weight, women's body fat content can be reduced by 12% to 20%.
2. Slow down the aging process
Regular fitness exercises will increase the secretion of growth hormone, which can delay aging.
3. Enhance physical toughness
Fitness can enhance the injury resistance of tendons, ligaments and joints and reduce the chance of sports injuries. At the same time, the skin, muscles, and connective tissue can also become stronger.
4. Improve sleep quality
Through fitness exercises, the blood and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.
5. Exercise the myocardium
During exercise and fitness, the frequency and efficiency of the heart beat are greatly increased, and the elasticity of the blood vessel walls also increases.
6. Eliminate tension
Many fitness programs (aerobics, aerobics, dance, etc.) can inhibit adrenaline and cortisol, two hormones that can cause tension. Secretion, and at the same time can release "endorphins" that make people feel relaxed.
How to stick to fitness
Nowadays, many people are very enthusiastic about fitness, but few can persist. Let’s take a look at how to get us interested in fitness. And I can persevere.
1. Find a suitable partner
Right: a friend with a fitness plan.
Wrong: Work out alone.
Going to the gym with friends can help you better implement your fitness plan, support and encourage each other, and benefit from a sense of group responsibility.
2. A variety of exercise options
Yes: exciting fitness programs.
Wrong: Only work on projects you like.
People's enthusiasm for a certain fitness exercise may fade within a few months. If you feel that you have no enthusiasm or can no longer improve, immediately change to another form of exercise.
3. Exercise every day
Yes: Exercise 3-5 days a week.
Wrong: I haven’t exercised for more than 2 days.
If you want to turn fitness into a daily habit, don’t go without fitness for more than two consecutive days, because the frequency of fitness has a greater impact on your fitness perseverance than fitness time or exercise form.
4. Make a backup plan
Right: If you miss it, you miss it, as long as you work harder tomorrow.
Error: Cannot continue because there is an obstacle.
Before exercising, you should consider some factors that may affect fitness in advance, write down ways to overcome "fitness obstacles", prepare a backup plan, and most importantly, don't give up as soon as you encounter obstacles.
5. The goal should be high, but not unattainable
Correct: Specific goal - I want to walk for 20 minutes every day.
Wrong: Abstract goal - I want to work out harder.
Setting a goal will undoubtedly help you stick to it better. Your goal should be short-term, specific and realistic, so that it is easier to stick to it. If you're hitting your goals easily, set your goals higher and review them every 4-6 weeks to make sure you're on track.
6. Record your progress
Yes: Keep recording your fitness process.
Wrong: What did I do yesterday? Forgot!
As long as you record your fitness process in detail, it can give you a sense of accomplishment and help you understand how far and fast you ran or walked, how many calories you burned, and your progress. How big are you, use these to challenge yourself and set new goals.
Conclusion: Fitness exercise requires people to have perseverance. Many people are very interested in it at the beginning, but give up halfway after three minutes of heat. The above explains to everyone how to persist in fitness and how to release it. I hope this stress exercise will be helpful to everyone. Finally, I wish everyone can develop a healthy physique. Various knowledge about fitness exercises 2
When is the best time to run?
Fitness running exercises are generally best arranged in the morning, followed by around 9 a.m. and around 5 p.m. Middle-aged people generally arrange to exercise in the morning because of their work. First, it does not conflict with work; second, running in the morning brings fresh air, which is good for the respiratory system. In addition, people's physical strength is restored after sleep, but physiologically speaking, people still have a certain state of inhibition. Exercising in the morning is conducive to nerve excitement, invigorating the spirit, promoting metabolism, and is of great benefit to maintaining sufficient mental and physical strength for a day's work.
Some people think that the oxygen content is low in the morning (plant respiration), the air is fresh but there are fewer inhalable particles, and people’s mental state is best in the evening, so exercise should be done at about five to six o’clock in the evening. .
It is not advisable to run before or after meals. Running or eating immediately after a meal will cause the secretion of gastric acid to decrease, which will affect the digestion of food. Over time, it will cause stomach problems. Generally, it is better to exercise one hour after a meal. Running before going to bed is not good. Exercise before going to bed will damage the brain. The cortex is in a highly excited state, causing adverse reactions such as dreaminess or difficulty falling asleep.
However, it is not advisable to do heavy exercise on an empty stomach in the morning. If you are running for a long distance, you can drink a small cup of sugar water or eat less snacks first.
Whether morning or evening is better for running and fitness, it doesn’t matter as long as it suits you to do morning exercises and evening exercises. “Theoretically speaking, at dusk, the oxygen concentration in the atmosphere is the highest, people’s feelings are the most sensitive, their coordination ability is strongest, and their physical strength The body's ability to adapt and exercise is at its strongest, and blood pressure and heart rate are both low and stable at this time. It is indeed a good time for exercise. "Experts say, however, this does not mean that other times of the day are not suitable for exercise.
There are obvious individual differences between different people. Their cardiopulmonary function and physical condition are different, and their exercise time, frequency and method should not be the same. It should be said that the best time to exercise is not absolute, and there must be certain differences between individuals. If possible, experts suggest that it is best to consult a doctor based on the health examination sheet and your own daily routine and eating habits.
In addition, for office workers in the city, some are working overtime at dusk, and some are rushing home. It is a busy time for them to squeeze out an hour every day. Doing exercise is very unrealistic.
In fact, for the vast majority of people with normal physique, physical exercise can be performed at any other time as long as they avoid half an hour before meals, one hour after meals and one hour before going to bed. If you have developed the habit of morning exercise, you will definitely benefit a lot if you persist. There is no need to change to evening exercise.
There is a very simple way to measure whether the exercise time is enough and whether the exercise method is suitable for you: if after exercising for a period of time, you feel full of energy, have a good appetite, and have good sleep quality, get up early and measure your pulse every minute. If the number of beats is about the same as before or has slowed down, congratulations. This means that your current amount of exercise and exercise method are very suitable. On the contrary, if you often feel sleepy and have poor sleep after exercising for a period of time, get up early and measure your pulse. The number of beats per minute is more than More than 6 times in the past, this means that you have exercised too much and should make adjustments under the guidance of a doctor.
In addition, the amount of exercise should not be static. For example, when running, the time should be shorter and the speed slower at the beginning. After the body adapts for a period of time, the running time should be gradually extended and the speed should be faster.
Section 4 Purpose: Shape the muscle lines of the back of the upper arm and forearm.
Method: Stand in the water with your legs in a lunge position, with the water between your shoulders and chest, bend your arms and place them beside your body, put your fingers together, press the water with your palms, and paddle your forearms from the front to behind you to the head. Do 4 sets of 20 reps each. Note: Do not move when the upper arm is fixed at the side of the body, the wrist is fixed, and the fingers do not open.
Eight bad habits that must be avoided during fitness exercises
1. Sanctimoniousness
As soon as the holidays come, I immediately put on fitness and casual clothes, as if I don’t have to wear them on my body. The last set of fitness and casual clothes, socks, and shoes that looked new and bright inside and out, and spotlessly clean, seemed like I couldn't bear the word fitness and leisure.
2. Can’t feel the north
Before the weekends come, all the cells in the body have entered a state of full mobilization. Now they go to the computer chat room to make appointments with netizens, now they turn on their mobile phones to send text messages, and now they catch up. Pick up the phone and send out warm invitations everywhere. But where to exercise and where to relax? I don’t even have a clue in my mind.
3. On a whim
This type of fitness and leisure people has the opposite problem with those who are "unable to figure out the direction". The former loses fitness and leisure itself because they prepare too carefully. The latter is because they don’t take fitness and leisure seriously. The sun was almost noon on weekends, and I was still stretching in bed.
4. Follow the trend
When bungee jumping is over, the popularity of self-service fitness and leisure has also passed, and the fashion of lying in a pottery bar looking for pottery inspiration is no longer fashionable. , then he rolled his eyes and wondered: In this vast world, why is there no place where I can exercise and relax?
5. Spend money like water
There is a group of people who spend money to buy happiness. These people often spend weekends in dance halls, saunas, hotels, wherever they can spend money, they can do fitness and leisure. figure. A lot of money is spent from spring to winter.
6. Self-foolishness and self-pleasure
When modern people talk about fitness and leisure, they must pay attention to personalization and humanization. But I wonder if the words human nature and personality are too difficult to understand. And sure, there is a group of people who, when they visit famous mountains, famous rivers, and famous scenery, they seem to be unable to be happy without inscribing the sentence "I came here for a visit".
7. Rest but not leisure
Some people were working out, but their cell phones rang before they finished the exercise. After answering the phone, they got back on the treadmill, and soon someone came looking for them again. .
8. Laziness
Most of these people have their blood pressure soar immediately when they think of walking. When they see sweat, their heart immediately feels like it is about to burst.
Summary: Through the above introduction, everyone must understand that fitness exercise is a way and method for us to keep fit. In fitness exercise, we must first develop good habits and abandon bad habits. Fitness exercises are not for blind showing off, they need to be persisted at all times. I hope that my introduction can be helpful to everyone.