1. The principle of consciousness.
To engage in sports, we must have clear fitness goals and consciously engage in sports. Self-consciousness refers to serious exercise, paying attention to muscle relaxation, joint repetition, breathing in and out, fast pace, flexion and extension, so that the body, spirit and mind can be exercised, and appropriate methods can be selected according to the purpose of bodybuilding or fitness.
2. The principle of comprehensiveness.
Comprehensive, first, refers to physical and mental exercise. Secondly, it means that all organ systems and all parts of the body can be exercised and developed harmoniously. Third, the choice of events should be diversified, such as long-distance running, Tai Ji Chuan, gymnastics, ball games and so on. , and should not be biased towards one item.
3. The principle of regularity.
Exercise must persist, make it a part of daily life, and don't be exposed to the cold. It is not easy to keep exercising every day, and once a week can't accumulate fitness effects for young people. Generally speaking, it is better to exercise after class 2~3 times a week and persevere.
4. The principle of moderation.
"Life lies in sports". But is it true that the more exercise, the better your health? In fact, if you exercise improperly and don't know how to stop, sometimes you will get twice the result with half the effort and get the opposite result. Exercise has two purposes: to enhance physical fitness and keep healthy. Different age, physique, sports goals, different amount of exercise. To know what kind of exercise is suitable for your age, there is a rough calculation method: 220- age = heart rate per minute. With the load, the weak can gradually improve their adaptability, the healthy can improve their adaptability and the athletes can further develop their adaptability. For the same person, the exercise load is not fixed. At different stages, we should do what we can, step by step, and choose the appropriate way and intensity to exercise according to climate, nutrition, environment and interest. Generally speaking, if the purpose is health care, moderate exercise is three times a week and it is appropriate to exercise for 30 minutes each time. It is best to choose aerobic exercise that is beneficial to the heart, such as running and swimming.
5. The principle of pertinence.
Targeting refers to choosing targeted exercise methods according to the actual situation and personal physical health level, rather than letting everyone exercise according to a plan. During exercise, the heart rate can reach 120- 150 beats/min, and it can reach 180 beats/min when it is high (but it should not last too long). Patients with chronic diseases can exercise by traditional methods such as massage, qigong, Tai Ji Chuan and martial arts. At present, there are many methods of aerobic training abroad, such as running and walking (12 minute running is one of these methods); Good results can be achieved.