Running, this can be used as your warm-up project. If you exercise, you don't need to ask for more. Jogging, after feeling sweaty, is the feeling of being hot all over, not bad (I usually run for 2000 minutes). Then stretch, press shoulders, leg press, and move joints.
After warming up, you can pull the horizontal bar or hold the parallel bars. This is very useful. Although you may not do much at first, you need to persist in the first month and make rapid progress. After practicing this, you can jog again and relax. If you persist in this way, I believe that your physique will definitely improve. Come on!
Question 2: Exercise methods to enhance physical fitness Aerobic exercise is an effective way to improve physical fitness, but many people only have a vague concept of aerobic exercise. In fact, when the oxygen supply is sufficient, the catabolism of sugar in the human body will eventually generate carbon dioxide and water, while when the oxygen supply is insufficient, anaerobic metabolism will be started to generate lactic acid intermediates, and then it will be metabolized into water and carbon dioxide under aerobic conditions. Sometimes exercise is too intense, oxygen supply is insufficient, and lactic acid is produced more. This is why I feel muscle pain after strenuous exercise. Therefore, the so-called aerobic exercise
Exercise is not too strenuous, which can ensure adequate oxygen supply in the body. In what way and how does aerobic exercise enhance physical fitness? In this regard, the reporter interviewed Professor Dou of Beijing Sport University.
Professor Dou explained that aerobic exercise refers to those lasting exercises aimed at enhancing the human body's ability to inhale, transport and utilize oxygen. These activities can effectively improve the functions of the heart, lungs and blood vessels which are vital to people's health.
Professor Dou said that the core concept of aerobic metabolic exercise is balance, which is the basis of health, including the balance between movement and static, the balance between psychological tension and relaxation, and the balance of metabolism. The improvement of aerobic exercise on physical fitness is mainly reflected in the following points:
1. Increase the total blood volume. Oxygen is supplied to all parts of the body with blood, and the increase of blood volume correspondingly enhances the oxygen delivery ability.
2. Enhance lung function. Aerobic metabolism accelerates the breathing of exercisers, thus increasing vital capacity and improving oxygen absorption ability.
3. Improve heart function and prevent the occurrence of heart disease. Aerobic metabolic exercise makes the heart muscle strong, excretes more blood at a time, and increases the proportion of high-density lipoprotein in the blood that can prevent coronary heart disease.
4. Increase bone density and prevent osteoporosis. With the increase of age, the calcium in human bones gradually decreases, so the elderly are prone to fracture. Aerobic metabolic exercise can effectively prevent the loss of calcium.
5. Reduce body fat and prevent obesity-related diseases.
6. Improve mental state and increase the ability to cope with various pressures in life. When a person lacks exercise, he often feels tired, depressed, has poor memory and even loses interest in work. Aerobic metabolic exercise can reverse this state and make people feel full and relaxed.
Recommend two treatments that can enhance immunity-
Tremella rock sugar porridge
Materials: tremella10g, rock sugar 30g, japonica rice10g. Methods: Soak tremella and wash japonica rice. Put tremella, japonica rice and crystal sugar into a pot together, add 2000 ml of clear water, first boil with strong fire, and then simmer with slow fire for 60 minutes, until the tremella and japonica rice are mature.
Efficacy: it can enhance human immunity, nourish yin and moisten lung, nourish blood and strengthen body.
Fried mushroom
Ingredients: water-soaked mushrooms 100g, fresh mushrooms 100g, refined salt, yellow wine, monosodium glutamate, soy sauce, sugar, sesame oil, ginger powder and fresh soup.
Method: Wash mushrooms and fresh mushrooms and cut them into thin slices. Add vegetable oil to the pot, heat it, add ginger powder and stir-fry, then add mushrooms and mushrooms and stir-fry for several times, add rice wine, soy sauce and white sugar and stir-fry to taste, then add fresh soup to boil, and add monosodium glutamate to thicken.
Efficacy: nourishing and strengthening, benefiting qi and nourishing yin, caring skin, resisting aging and enhancing immunity. Daily consumption with meals can tonify deficiency, strengthen the body and prolong life. It is a good product for hepatitis B virus carriers and chronic hepatitis B patients. In addition, it can also be used as an auxiliary diet therapy for patients with hypertension, arteriosclerosis and anorexia.
Supplementing nutrition and enhancing immunity > >
I. protein
Protein is the basic element of human cells and the main component of white blood cells and antibodies. If the body is seriously short of protein, it will reduce the number of lymphocytes and lead to a serious decline in immune function. Therefore, eating more foods with high protein content, such as fresh meat, chicken, duck, fish, eggs, milk and dairy products, and rich animal protein can help you improve your immunity. It is suggested to drink one or two glasses of milk every day and maintain proper intake of protein, which can maintain the body's basic defense ability!
Two. vitamin A
Vitamin A is related to the integrity of cells and can help cells to resist oxidation. If the body lacks vitamin A, the volume of thymus and spleen will be reduced, and correspondingly, the vitality of natural killer cells will also be reduced. Therefore, taking enough vitamin A can enhance the vitality of immune cells and increase the number of immune cells.
Three. vitamin C
Vitamin c can promote the immune system, increase the ability of white blood cells to phagocytose bacteria, and enhance >>
Question 3: Exercise methods to enhance physical fitness Hello, my friend, I am a fitness instructor.
If you really want to exercise better, according to my personal successful experience, I suggest that you also take the following overall physical exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school); The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold boiled water and drink it on an empty stomach (
One is to dilute the problem of blood viscosity after sleep in the body;
Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise;
Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten;
Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning.
Drink water on an empty stomach after getting up in the morning, and you must drink more than 400ml every time every day;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. But,
Dinner:
First, it is best to eat pasta (steamed bread, bread, noodles, biscuits, snacks, etc.). );
Second, it is best to eat less chicken, duck and fish;
Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars and parallel bars, or do handstands, push-ups, sit-ups and dumbbells at home and in the dormitory until your body is hot and you get used to it, and then increase your exercise. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials and precautions of physical exercise, master fighting martial arts routines and study hard, and then carry out specific exercise and implementation.
Above, your perseverance. Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you have any fitness problems, you can ask this coach! !
Question 4: What exercise can enhance physical fitness? Jogging is highly recommended Choose places with fresh air and good circulation, such as playgrounds and squares, preferably not indoors. Keep the heart rate at 120- 150 for 30-40 minutes each time (it is best not to feel particularly tired after running, but feel tired when the heart rate exceeds 150), so as to enhance cardiopulmonary function and physique.
I have a friend whose daughter suffers from asthma and is weak. He has been running like this with his children since he was three years old. He persisted for 6 years, rain or shine, and the child's asthma recovered!
Recommend it to you, I hope it will help you.
Question 5: Why can physical exercise improve physical fitness and health? . Regular exercise can bring great benefits to health. These benefits are as follows:
① Increasing cardiopulmonary function can reduce the risk of cardiovascular disease in the long run.
② It is the most effective way to control weight, and at the same time, it can control calorie intake.
Participation in physical education courses is one of social opportunities.
It helps to improve your body shape, because exercise can regulate loose skin, reduce fat content and make you feel healthy.
(5) It helps to eliminate mental tension and stress.
⑥ Helps to reduce aging phenomena, such as hypertension (an important factor leading to heart disease), diabetes, osteoporosis, etc.
Actually, you are talking about physical exercise. In fact, I have paid great attention to your problems, especially since I was a child.
Benefits of exercise: Physiologically: 1. Physical exercise is beneficial to the growth of human bones and muscles, enhancing cardiopulmonary function, improving the functional state of blood circulation system, respiratory system and digestive system, promoting human growth and development, improving disease resistance and enhancing the adaptability of the body.
2. Reduce the chances of children suffering from heart disease, hypertension, diabetes and other diseases in adulthood.
3. Physical exercise is one of the most active and effective means to enhance physical fitness.
It can reduce your risk of premature aging.
5. Physical exercise can improve the regulation function of nervous system, improve the ability of nervous system to judge complex changes in human activities, and make coordinated, accurate and rapid responses in time; Make the human body adapt to the changes of the internal and external environment and maintain the normal life activities of the human body.
Psychologically: 1. Physical exercise has the function of regulating human tension, improving physical and psychological state, and restoring physical strength and energy;
2. Physical exercise can improve physical health, make the tired body have a positive rest, and make people energetically engage in study and work;
3. Stretching your body and mind will help you sleep and eliminate the pressure brought by reading.
4. Physical exercise can cultivate sentiment, maintain a healthy mentality, give full play to individual enthusiasm, creativity and initiative, thus improving self-confidence and values, and making personality develop healthily and harmoniously in a harmonious atmosphere;
Team events and competitions in physical exercise can cultivate people's spirit of unity, cooperation and collectivism.
Teenagers are an important turning point in people's life when their physical and mental development tends to mature. At this time, you will be surprised to find that there are many unprecedented changes in physical and psychological aspects, and you obviously feel that you have grown up. With the improvement of people's living standards and cultural quality, "everyone has a love of beauty", so we should thrive in sports and keep fit in sports.
Disadvantages of not exercising:
The World Health Organization estimates that the number of deaths caused by lack of exercise exceeds 2 million every year in the world. Note: No exercise will reduce the body's immunity, and some diseases and viruses cannot be effectively immunized, which will lead to sudden death. There is another important situation. If children don't have enough physical exercise, their brains will not develop well, which will affect their intelligence.
Sports opportunities in daily life:
? Take more stairs and less elevators.
? Try to walk more and take fewer cars.
? When watching TV, you can do some stretching exercises during advertising time, such as bending over and kicking your feet.
? Often exercise with classmates or friends, such as jogging, playing badminton, swimming and so on. And cultivate their interest in individual sports and develop regular exercise habits.
Question 6: How we should exercise and how to strengthen our physique depends on your physical condition. If you want to lose weight, aerobic exercise is the most effective and direct way to lose weight, such as jogging, jumping rope by bike, swimming and climbing mountains. But the exercise time should not be too short, that is to say, you should not give up halfway and do it continuously. These exercises can help you consume because they need a lot of oxygen. Help to lose weight. In fact, going up and down stairs is also a good way, which can be achieved without going out. Even if the weather is bad, you can exercise. But losing weight is a very difficult process, which requires not only exercise, but also patience and perseverance. After a small achievement, we should continue to stick to it. If you don't want to lose weight, you just want to simply exercise and strengthen your physique, as long as it is the exercise that your body can bear. Can play a role in strengthening the body. But relatively speaking, you don't need to pursue the prescribed amount of time excessively, just a moderate amount, and control it within the range of exercise that the body can bear. You can usually do exercises and download videos online. You can also exercise according to the weak links of your body. For example, your neck is always uncomfortable. You can choose to do more gymnastics to exercise your neck. In fact, your life is normal, you don't stay up late, and your diet is reasonable. However, eating spicy food is also a way to enhance physical fitness. Also, keep a good mood, if the liver qi stagnates, it is easy to cause diseases. In short, you must do everything in your life to have a healthy body. Although these words sound empty, they are practical. I hope they can help you.
Question 7: How can exercise effectively enhance physical fitness? According to your physical condition, specify a series of fitness exercises. First look at your height and weight and measure your fat content.
Question 8: How do people with poor physical fitness exercise to enhance their physical fitness? Morning running: Many people will run in the morning now. The so-called morning running refers to a kind of exercise mainly based on morning running. Jogging is the main way to run in the morning. You'd better drink enough water before running. Of course, you can also take a bottle of water with you. Insisting on running in the morning can enhance physical fitness, improve immunity and improve mental state. This is a good way for people with poor physique to keep fit.
Breakfast: As the saying goes: Eat well in the morning, but many people have formed the habit of skipping breakfast, which is not good for their health. Breakfast is the most critical meal in daily health, especially for people with poor health. If you prepare a nutritious breakfast, it will have a better effect on keeping fit.
Office calisthenics: The reason for people's poor health now is that they sit for a long time without exercise, which gradually leads to sub-health state, especially in the office. We can also exercise in the office, so doing office aerobics is a good choice.
Take a walk at night: I am busy during the day and only have time at night. After dinner, we can go downstairs for a walk, which is also good for our health. As the saying goes, "Walk a hundred steps after a meal and live to be ninety-nine." Remember not to exercise immediately after a meal, and wait for 20 to 30 minutes before taking a walk.
Normal rest: A good sleep can improve the immunity of the human body and the function of the immune system, thus resisting the invasion of various viruses and achieving the purpose of strengthening the body. So pay attention to the normal schedule. After all, go to bed early and get up early, okay? People in poor health should pay more attention.
Avoid alcohol and tobacco: smoking is harmful to human body, and excessive drinking is also harmful to health. People in poor health should give up smoking and drink a little wine, which is also good for health.
Question 9: What kind of exercise can best enhance physical fitness? Exercise methods to enhance physical fitness.
Exercise method:
Scientific physical exercise includes the following two aspects.
Follow three principles
The three principles that scientific physical exercise should follow are ... comprehensive exercise, step by step and perseverance.
Comprehensive exercise, first, let all parts of the body and various systems get exercise as much as possible; The second is to broaden the exercise items and forms as much as possible to develop various physical qualities.
Step by step, that is, the intensity of exercise should be from small to large, and the requirements should be continuously improved on the basis of the gradual adaptation of the body; It also means that it is easy to learn movements and master techniques.
Persistence is to form a habit and keep practicing until your whole life.
Consider five factors
The five factors that should be considered in scientific physical exercise are ... self-condition, exercise purpose, activity environment, project characteristics and exercise amount.
1. Self-qualification: There are differences in age, physique, health, personality, technical level, study and work characteristics among practitioners. Only by proceeding from this reality can we determine the appropriate exercise mode and improve the exercise effect. For example, teenagers in the period of sudden height increase can practice stretching more, introverts should participate in group activities more, and mental workers can choose aerobic exercise that can promote brain cell activity and enhance cardiopulmonary ability.
2. Sports purpose: When participating in sports activities, different purposes will lead to different contents, methods and loads. Taking running as an example, if you are ready to participate in the competition, you need to have greater intensity; If it is fitness, low-intensity uninterrupted jogging should be adopted, and the duration of each time should not be less than 5 minutes; When the main purpose is to lose weight, the duration is preferably not less than 20 minutes.
3. Activity environment: If possible, try to exercise in a place with fresh outdoor air and beautiful environment. In addition, it is also necessary to prevent accidents due to poor exercise environment.
4. Choose events: Different exercise events have different exercise values. If you want to lose weight, you should choose aerobic exercise that consumes obvious body fat, such as long-distance running and swimming.
5. Exercise: For ordinary junior high school students, moderate-intensity activities should be given priority to. During the activity, the average heart rate should be kept at about 130 times/minute, the exercise duration should be 40-50 minutes, and exercise 5-6 times a week, so as to obtain better exercise effect.
Question 10: How does running enhance physical fitness? Generally, jogging is the main way. Get up early in the morning, jog for breakfast, go to work and go to school. Go jogging when you go home. You can jog to your usual place as long as you go out. When you can jog around the city, it shows that your physical quality has always been gray. Come on!