One, repeat the exercise method
In the process of exercise, with multiple repetitions of the same exercise, two (group) exercises arranged between the relatively full rest, so as to increase the load of the exercise method is called repeat the exercise method. The key to this method is an exercise, the interval should be sufficient, so that you can effectively improve the anaerobic, aerobic mixed metabolic capacity of the exerciser, to improve the proficiency of the application of various techniques and the durability of the organism. Different numbers of repetitions have different effects on the body, and the more repetitions there are, the greater the load on the body in response to the exercise. If the number of repetitions continues to increase continuously, it may cause the body to withstand the load beyond the extreme point, and even destroy the normal state of the body and cause damage.
The key to using the repetition method is to grasp the effective value of the load (the heart rate under the most valuable load) and adjust the number of repetitions accordingly. It is generally believed that the load heart rate of the average college student is more appropriate in the range of 130 to 170 beats / min.
Two, interval exercise method
In the process of exercise, the intervals between multiple exercises are strictly regulated, so that the body is in a state of incomplete recovery, the method of repeated exercise is called interval exercise method. The key to this method is to strictly control the interval time, so that the body is in an incomplete recovery state, requiring each exercise load time is longer, load intensity is moderate. This method can make the exerciser's heart function significantly strengthened, through the adjustment of the load intensity, can make the body function to produce adaptive changes matching the exercise program, improve the aerobic metabolism energy supply capacity, enhance physical fitness.
The same as the repetitive exercise method, the interval time should also be based on the effective value of the load to adjust. Generally speaking, when the load response (heart rate) indicator is lower than the effective value of the standard should shorten the interval time, and higher than the effective value of the standard can extend the interval time. In practice, the general heart rate of about 130 beats / min, you should start exercising again. Do not rest still during the interval, but should rest while moving, such as walking slowly, relaxing arms and legs, stretching or doing deep and slow breathing.
Three, continuous exercise method
In the process of exercise, in order to maintain a valuable load and uninterrupted continuous exercise method called continuous exercise method. This method requires a lower load intensity, longer load time, continuous exercise without interruption. Starting from the enhancement of physical fitness, if you need intervals, stop for a while, and if you need continuity, carry on one after another, so you can't only pay attention to the intervals, but also pay attention to the continuity. Continuous, intervals, repetitions are realized throughout the exercise process. Continuous, intermittent, repetition and other factors have their own unique role, the role of continuity is to continue to keep the load does not fall, maintained at a certain level, so that the body is fully subjected to the role of exercise.
The length of continuous exercise time, also according to the load value of the effective range and determine, it is generally believed that in the 140 times / min heart rate of about 20-30 minutes of continuous exercise can make all parts of the body for a long time to obtain adequate blood and oxygen supply, and therefore effective development of aerobic metabolism, the development of endurance qualities.
Four, cycle exercise method
Circulation exercise method is to practice before the establishment of a few different practice points (or work station), the practitioner in accordance with the established order and routes, in turn, to complete the exercise tasks of each practice point. That is, once a point of practice is completed, the practitioner will quickly move to the next point, and the next practitioner will follow in turn. The next practitioner will follow in turn. Once the practitioner has completed the exercises at each point, he or she will have completed a cycle. This method of practicing is called the cycle exercise method. Its structural factors are: the content of the exercise at each point, the exercise load at each point, the order in which the exercise points are arranged, the intervals between the exercise points, the intervals between each cycle, the number of points of the exercise and the number of sets of the cycle exercise.
Circuit exercise method does not require a high degree of technical, and the projects are relatively light load practice, so even simple and interesting, can effectively improve the different levels and levels of practitioners of the sports mood and enthusiasm; can reasonably increase the density of the exercise process; can be adjusted at any time in accordance with the situation to achieve the differentiation; can prevent the body from localized overburdening, to slow down the production of fatigue! The alternating stimulation of different positions is conducive to comprehensive exercise, so as to achieve the effect of comprehensive development of the body. As far as college students are concerned, the exercise should not only develop the limbs, but also develop the trunk; not only to exercise the chest and back, but also to exercise the waist and abdomen; not only the pursuit of the shape of the fitness, but also need to pay attention to the overall development of the functions and qualities. For this reason, it is necessary to scientifically match the sports program. According to the existing experience, the general choice of 6 to 12 has been for the exerciser to master the simple and easy to implement the project is appropriate.
Fifth, change the exercise method
Through the continuous change of the exercise load, exercise content, exercise form and conditions, in order to improve the motivation of the exercise, adaptability and resilience of the method is called change the exercise method. This method can effectively regulate the physiological load, improve excitability, strengthen the awareness of exercise, to overcome fatigue and boredom, in order to achieve the purpose of improving the effect of exercise. If you just participate in the exercise, you can do more induced exercises and auxiliary exercises. As the level of exercise increases, the difficulty of the exercises should be increased, such as using cross-country running instead of long-distance running in the track and field. Due to the changes in exercise conditions, the cerebral cortex of the exerciser can constantly produce new and different stimuli to improve excitability and stimulate the interest in exercise, thus improving the body's ability to withstand the load and improving the effect of exercise. In addition, constantly put forward new requirements on the content of exercise, time, rate of action, etc., can effectively regulate the physiological load, so that the body constantly produce adaptive changes, to achieve the purpose of better exercise.
Six, weight-bearing exercise method
Weight-bearing exercise method is the use of barbells, dumbbells, sandbags and other heavy body movement to exercise the body, enhance physical fitness methods. The weight-bearing method is suitable for both physical exercise, but also applicable to all athletes for physical training, but also applicable to the rehabilitation of patients with physical disabilities.
Generally speaking, weight-bearing exercises for physical fitness should be performed with loads below the maximum oxygen uptake and maximum cardiac output. Because excessive loads may have adverse effects on the cardiovascular and respiratory systems, in order to ensure that this method of exercise has a good effect on the body, within the threshold range of the value of the exercise load (heart rate of 120 beats/min ~ 140 beats/min) can be repeated several times or continuously.