How to keep fit scientifically? As the saying goes, "body is the capital of revolution", and what people ultimately strive for is health. Do you know how to get healthy through scientific fitness? How can we achieve the goal of keeping fit through scientific fitness? Let's see how to keep fit scientifically!
How to keep fit scientifically 1 1. Scientific fitness has principles, and keeping in mind the main points is the key.
Scientific fitness should carry out a comprehensive physical assessment, choose safe and effective fitness exercises, follow a step-by-step fitness plan, participate in various forms of exercise, fully develop sports ability, formulate personalized exercise prescriptions, and insist on regular exercise.
The key points of scientific fitness exercise plan mainly include: exercise items, exercise intensity, exercise frequency and time of each exercise.
Second, scientific fitness can promote the formation of a healthy lifestyle.
Scientific fitness should integrate physical activities into daily life, pay attention to complement each other with comprehensive nutrition, adequate rest and safe environment, and achieve ideal exercise effect.
Third, exercise is good for health and reduces the risk of illness.
Scientific fitness can enhance cardiopulmonary function, strengthen muscles and bones, help maintain a healthy weight, reduce the risk of illness, improve vitality, promote mental health and improve the quality of life.
Fourth, sedentary is harmful and exercise is beneficial.
Reduce the time of meditation, encourage all kinds of physical activities anytime and anywhere, and get up and exercise every hour. Daily physical activity is the cornerstone of health.
Fifthly, sports risk assessment can improve sports safety.
Before exercise, it is necessary to understand the medical history and family history, screen physiological indexes, conduct physical fitness tests, comprehensively evaluate physical condition, and reduce exercise risks.
Sixth, the exercise link should be complete and the exercise methods should be diverse.
A complete exercise should include warm-up, formal exercise and finishing activities, which are indispensable. A week's exercise and fitness should include aerobic exercise, strength exercise and flexibility exercise, and should not be neglected.
Seven, children and adolescents should cultivate sports habits and master sports skills.
It is suggested that children and adolescents should accumulate at least 1 hour of moderate-intensity exercise every day, cultivate the habit of lifelong exercise, improve their physical fitness, master sports skills and encourage high-intensity exercise; Teenagers should take part in "sports" that help strengthen bones and muscles at least three times a week.
Eight, adult sports should ensure a certain intensity, frequency and duration.
It is recommended to exercise at least three times a week and have at least 150 minutes of moderate-intensity aerobic exercise. At least 75 minutes of high-intensity aerobic exercise can also achieve the amount of exercise, and the same amount of exercise combined with moderate-intensity aerobic exercise can also meet the daily physical activity. Every aerobic exercise lasts at least 10 minutes, and resistance strength exercises involving all major muscle groups are carried out at least two days a week.
Nine, the elderly do what they can and maintain an appropriate level of physical activity.
Old people should engage in sports suitable for their physique. While paying attention to aerobic exercise, we should also pay attention to the exercise of muscle strength, properly exercise balance ability, strengthen bones and muscles, and prevent falling.
Ten, special people should exercise under professional guidance.
Special groups (such as infants, pregnant women, patients with chronic diseases, disabled people, etc.). You should exercise under the guidance of doctors and sports professionals.
How to keep fit scientifically 2 1, step by step, within your power.
This is the basic principle that fitness should follow. The weight of trial hoisting shall not exceed its own bearing capacity. Especially after training is interrupted, when you start training again, don't rush to increase the exercise load (including weight, intensity, density and time), and don't use the previous training weight. You must have a recovery stage to let your body adapt gradually.
2, action specification
Irregular movements will bring unexpected damage to joints, muscles and ligaments. For example, in a supine bird, the arm hangs too low, which is beyond the bearing range of the joint, so that the active muscles lose control of the weight, which will cause shoulder or elbow injury or ligament strain. For another example, when practicing barbell squat, if it includes chest, bow and waist, it will not only affect the training quality, but also cause lumbar injury. Therefore, the action standard is an important factor to prevent sports injuries.
3. Reduce the amount of exercise or stop exercising when the state is not good.
There are peak periods and low periods in the human body's motor function. When you are in poor health, you need to reduce your exercise or rest for a day or two to adjust. Don't be forced, because injuries are often caused by poor energy when you are in a bad state.
4. Change the fitness mode or place when you are depressed.
Changing the way or place of fitness can play a positive role in mood regulation when you are depressed. Taboo "rebellious attitude" and distracting thoughts training.
Please ask your partner or coach for protection and help when carrying heavy objects.
Please seek protection and help from your fitness partner or coach when carrying heavy loads or completing difficult movements, so as to be prepared.
6. Pay attention to self-protection.
Concentration can not only improve the quality of training, but also prevent accidental injuries. When the body shows signs of discomfort (such as pain) during exercise, you should appropriately reduce the amount of exercise, or stop exercising and strengthen self-protection.
Step 7 ensure rest
After fitness exercise, the body is overdrawn and muscle cells are damaged, so it is necessary to have a full rest to promote the recovery of the body and the growth of muscles. Rest includes adequate sleep and other recreational activities beneficial to physical and mental health. Poor rest not only affects the recovery of the body, but also easily leads to overtraining and sports injuries.
8. The scientific combination of training content is very important.
For example, practicing back, it is best to practice shoulder and back in the same class first. The advantage of doing this is that the shoulder muscles get a positive rest during back training (the shoulder muscles can stretch and relax better). If you practice your back first and then your shoulders, it will easily lead to muscle contusion in your upper back. For another example, it is best to practice thighs the day before practicing back. Because the back muscles participate in exertion (play a supporting role) when practicing legs (such as barbell squats), if the back is practiced the day before, the endurance of the back muscles is limited under the condition that the fatigue has not fully recovered. At this time, leg training can not only fail to exert the potential of leg muscles, but also easily cause back injury. If you practice your legs first, you can ensure the quality of thigh training without affecting your back training. For another example, if aerobic training and anaerobic training are in the same class, it is best to carry out anaerobic training first and then aerobic training. Because after aerobic training, the contraction and extension ability of muscles decreases, and the exercise ability decreases, then anaerobic strength training will feel insufficient, muscle control ability is poor, and sports injuries are prone to occur. The principle of giving priority to training in fitness is to emphasize that when you are full of energy and physical strength, you can complete the training of difficult and weak parts, which can not only ensure the training quality, but also prevent sports injuries.
9, a reasonable diet
It is one of the important factors to promote the rapid recovery of the body and eliminate muscle aches. The collocation of food should be balanced and diverse, and it is forbidden to be partial to food. When sweating in summer, you should add light salt water or sports drinks in moderation. Pay attention to keep the acid-base balance of food. Protein is too high, which will increase acid substances and reduce alkali reserves, which is not conducive to the recovery of the body. The reasonable ratio of carbohydrate to protein is 7∶3.
10, check the sports equipment and wear different protective gear.
Checking whether the equipment is safe is an important measure to prevent accidental injury in sports, and it must not be careless. Then, we should pay attention to sportswear and wear protective equipment such as waist protector, wrist protector and gloves at the right time. In addition, it is also important to choose safe and effective projects according to your physical condition, age and gender.